Calm Harm App Helps Teens Cope with Urges to Self-Harm

This post generally discusses self-harm and suicide prevention.

As a therapist, I know that some people live with periodic thoughts of self-harm or suicidal ideation. It's a topic that doesn't get a lot of mainstream attention, likely due to how dark the subject matter is and how it forces many of us to come face-to-face with our feelings around mortality.

Often, thoughts of suicide and self-harm are characteristics associated with a diagnosed mental health condition, however that is not always the case. There can be a variety of circumstances that may lead someone to consider self-injurious behavior. Most often, however, it involves seeking relief from overwhelming negative emotions.

Self-harm is not a healthy choice and that is likely why Dr. Krause worked with developers to create Calm Harm app which helps those with thoughts of self-harm to practice healthier coping behaviors.

This UK-based app not only provides concrete, in the moment strategies to cope with urges to self-harm but also gives the user an opportunity to track their moods over time. This Dialectical Behavior Therapy (DBT) based app is easy to use and can help reduce urges in the moment. It also provides resources within the app for those who may need further support.

Users can choose between four tracks to help them battle self-harm urges in the moment:

• Comfort - which helps a person use care-taking skills

• Distract - helps practice self-control by temporarily focusing on something other than the current thoughts of harm

• Express - helps a person express difficult thoughts or feelings & connect with more balanced feelings

• Release - otherwise provides safe alternative to self-injury

Calm Harm app is available for download for on Google Play and the iTunes store.

Helping Adopted Children of Color Address Issues of Race and Discrimination

Interracial, or transracial, adoption has grown in popularity in recent years As such, many families with adopted children find themselves having to learn new ways of supporting children of color in a world where they face regular prejudice and discrimination.

Pepperdine University's online Master of Arts in Clinical Psychology program has recently released some tips to help White parents better support their adopted children of color as they learn about race, prejudice and discrimination.

In the original article, there are five primary charges for parents of adopted children of color:

1. Create a safe space for children to talk openly about experiences related to race and discrimination
2. Help ensure that your child feels as safe as possible, especially in their home and family unit
3. Share your own feelings but moderate the intensity to focus your efforts on supporting your child
4. Empathize, validate and support their feelings and thoughts about the incident(s)
5. Take action and empower your children to speak up

To learn more about transracial adoption and helping adopted children of color, you may view the full, original article here: Empowering Adopted Children of Color in the Face of Racism and Discrimination.

The Hidden Danger in Your Social Media Feeds

Social media is a part of everyday life for many of us. We view curated stories from friends, celebrities and brands that are of interest. We keep in contact with people who mean a lot to us, or once did, in a world where many of us end up relocating from our hometowns in search of new adventures and opportunities.

These reasons make sites like Facebook, Twitter and Instagram a huge positive in our lives, but there could be a hidden danger to your mental health lurking everyday in your social media feeds. This danger is vicarious traumatization. In the past, this has been a particular concern for mental health providers, but is a phenomenon that anyone may experience.

We haven't been prepared to understand the implications of social media. Experiencing vicarious trauma (sometimes out of our own immediate control) is a risk we take when we engage in social media regularly these days.  Open any feed and you will readily see photos, images or videos of violence and injury. You’ll also hear stories of suicide or recovery from mental health or addiction issues. While the latter stories help us authentically connect in ways that we haven’t before, all of this exposure can also negatively impact our mental health.

The idea of social media negatively impacting our mental health isn’t new, but few have talked about the impact of indirect experiencing, or vicarious trauma, intentionally. To better understand what vicarious trauma is, it’s important to take a look at a basic description of Posttraumatic Stress Disorder (PTSD).

PTSD is a mental health condition characterized by a cluster of responses (or symptoms) after experiencing a traumatic event. These indicators may manifest as:

• Intrusive thoughts or memories of the event(s)
• Physical reactions to cues reminding you of the event(s) ranging from discomfort to dissociation and even re-experiencing traumatic event(s) in the present
• Intense and significant responses to being exposed to triggers (such as sights, images, videos, sounds, smells, etc.) that remind you of said event(s)
• Thoughts of self-blame, guilt or hopelessness
• Feelings of sadness, fear, guilt, anxiety, etc. and greater difficulty experiencing positive feelings such as happiness, peace, joy, etc.

All of these symptoms must have been experienced in the context of some traumatic event(s). In the past, this only included events like war or sexual assault, but the criteria for PTSD has become broader over time. Now, the diagnostic criteria indicates it is possible to experience PTSD even if you did not directly experience or live the triggering event yourself. Fear or threat of seriously bodily injury to someone you know also qualifies as an activating event. That means that you could potentially also experience PTSD if you knew a friend or loved one experienced terrible events.

What does that have to do with social media?

Consider that you’re a Black mother. Routinely you log on to Facebook and encounter racist rhetoric or see yet another video of police abuse of power resulting in the death of a young Black person. How might you feel to see these videos over and over again? How might that impact your ability to see the world as a safe space for your child(ren)?  How might that impact your mood and ways you navigate different spaces with your child(ren)?

Now imagine you’re a trans woman of color and you predominantly have  found social safety and security online. Almost every week not only do you encounter transphobic rhetoric in comment sections of posts and articles, but you also cross news story after news story of yet another young trans woman of color dying at the hands of someone else. How would that make you feel?

You may end up feeling pretty unsafe walking in the world. You might become less prone to interact and trust others. You might wish that you were someone else. You might wish that the identities of your loved ones weren’t reflected in these kinds of horrific stories. You might feel hopeless and powerless. Everyday, on every social feed, you’re reminded of how your life is viewed as less than. You question the validity of your worth in the world. You wonder if anyone would care if that happened to you or your loved one.

You might hide. As that mother, you might wake up in the middle of the night in terror that your young son is out late. As a trans person, you may not perform gender in the way you might ideally for fear of bodily injury or worse.

There are many people with a whole host of different identities that may be reflected in the stories you see and read in social media. And the reality is, if you’re on these sites multiple times per day, you’re consistently faced with images of people who look like you experiencing violence, at worst, and sometimes snarky comments and/or personal attacks.

How do we navigate this confusing world of endless connectivity?

The answer may not be to disconnect from social media completely. After all, if you disconnect you will miss out on the positivity and connectedness you experience from your online communities. Taking time be more intentional and mindful about your use, as opposed to following each impulse to check your feeds, could be a wise way to manage your connectivity and moderate your exposure to traumatizing material.

The next time you log on, ask yourself, "What am I hoping to gain right now?" One simple question might drastically change your relationship to social media and how you use it. Until then, happy scrolling.

Q&A with a Therapist: Learned Helplessness

Recently, I sat down with Myleik Teele of My Taught You podcast to weigh in on some listener questions and offer some insight and feedback. This time we hit some pretty tough questions. We also talked about learned helplessness, which was an idea popularized by Martin Seligman in the mid-20th century from his experiments on dogs. The experiments were controversial at best, and reinforced some previous thoughts about learning and the human condition.  You can read more on the studies here, but be warned as they involve some unsettling conditions including introducing electrical shock to dogs.

You can listen to the Q&A with Myleik below:

Mental Illness in the U.S.

"One of the things that baffles me (and there are quite a few) is how there can be so much lingering stigma with regards to mental illness, specifically bipolar disorder. In my opinion, living with manic depression takes a tremendous amount of balls. Not unlike a tour of Afghanistan (though the bombs and bullets, in this case, come from the inside). At times, being bipolar can be an all-consuming challenge, requiring a lot of stamina and even more courage, so if you’re living with this illness and functioning at all, it’s something to be proud of, not ashamed of. They should issue medals along with the steady stream of medication." — Carrie Fisher, Wishful Drinking

Mental illness is a confusing topic for some and is fraught with a lot of stigma for many. There is a lot of misinformation out there about what mental illness is, and the extent of its impact.  This graphic represents the reality of American mental illness. Check it out below.

Thanks to the MSW@USC, the USC Suzanne Dworak-Peck School of Social Work’s online Master of Social Work program, for sharing this information.

If you are in crisis, please seek help immediately. Call 1-800-273-TALK (8255) to reach a 24-hour crisis hotline (visit link to chat), call 911, or go to the nearest emergency room.