Q + A with Dr. Rachel in collaboration with Ethos for Life @ethosforlife
Social media has been linked to an increase in depression. What are ways for us not to be so negatively impacted by it?
It’s important to be intentional about the space you create for yourself on social media. The good news is this is an area of our lives that we have control! And can act in alignment with our values. We have the power to engage with social media in ways that will support our health and sense of well-being.
Concretely that might look like connecting with like-minded others there, blocking or unfollowing people who are particularly triggering or elicit unpleasant feelings, and seeking out people who uplift and inspire. It may also be a matter of limiting use and setting some mindful boundaries with yourself around time spent on social media, or your phone/internet in general. Designating time away from the social media platforms can help.
Also, resist the impulse to obsessively check your ex’s page, or compare yourself to what’s being put out there by some person who seems perfect but is actually really only human with their own set of challenges, flaws, and areas for growth. It could be an opportunity to check-in with yourself about where that urge is coming from, and how it may be reinforcing destructive patterns or self-limiting beliefs. Get out of your own way here, take control over what feels supportive to you, and let go of the rest. Give yourself a break from it, make sure you’re getting outside each day, do something active, and make sure to connect with others in meaningful ways IRL.
And seek out therapy for the depression; there’s likely more happening for you than just social media exposure and you can and should get the right support for that.
What are some better lifestyle habits for women to implement to better their mental health?
I encourage women to connect to what they feel most pulled towards when it comes to staying active and engaged in their lives and in themselves. We all know what we most need, and developing healthy habits is connected to living aligned with our values and trusting we’re worthy of our own love and care, and really committing to nourishing ourselves so we can feel our most vibrant.
Ultimately it’s strongly recommended that women are engaging in regular and consistent self-care practices which should include exercise (whatever you’re drawn to!); avoiding overly processed foods; getting enough good sleep; staying hydrated and well-nourished; managing stress and anxiety with mindfulness, meditation, deep breathing; connecting with friends and making time for fun; self-expression either through talking, writing, dancing, creating art. I also recommend women take time to slow down, pause, rest, and reflect. Maybe this is a fulfilling lunch outside on a sunny day, a hot bath once a week, setting limits by saying “no,” or making Monday’s about mindfulness and mud masks.
It’s not always financially feasible for women to seek medical or professional help. Are there other options for them?
Yes! I’d encourage people to check out Psychology Today or a google search for sliding-scale therapists. A lot of local community mental health agencies offer very low-fee therapy to people. There are also therapists working privately who are willing to do pro bono treatment, or offer a rate that is based off of someone’s income.
There are free support groups all over the country that offer specific therapeutic help with like-minded others trying to achieve progress. Building a community in this way can be incredibly enriching and validating. There are also varied teletherapy websites out there that offer therapeutic treatment at more affordable prices. Social media can actually be a powerful way for people to connect to resources. There are a ton of free workshops, workbooks, and guides out there that can help. A search for “People” and “Tags” on Instagram can help people find the help they may be looking for. Also, there is a wonderful array of self-help books that people can find for reasonable prices online through Amazon, Kindle, or Audible. Lastly, there is a great deal of podcasts that are free that can help people feel inspired and motivated. YouTube also has content along these lines, and I encourage people to do some searching there too for more support.
For more resources and recommendations, visit my Resource page.
There’s always help out there if someone is really ready to take advantage of it.
I can help guide people who have any specific questions or need more support in finding the right resources. DM me on instagram (@dr.rachellalan)
Why do you think there’s so much stigma against asking for a mental health day?
Some people still experience a lot of shame related to mental health struggles or wrongly associate it with meaning they can’t handle their job or their lives. Which isn’t actually true! Society and culture has conditioned us to more easily accept physical ailments as acceptable and harshly judge someone’s need to tend to an emotional, psychological or spiritual hurt. Some people still falsely view mental health issues as an inherent failing instead of a natural, normal part of being a human.
What are ways we, as a community, can help break down this stigma?
The more we are willing to expose the things we struggle with, and normalize that for each other, the more liberated we’ll become at confronting the things in ourselves that are hard and in need of healing. We all have that, and it takes courage to be able to speak to it directly and honestly. The culture has to shift and in order for that to happen we have to expose our realities and truths unabashedly, and we have to support each other in that. We have to be wiilling to say, “I sometimes struggle and need time to rest and recover and cope, and that doesn’t make me weak. It makes me strong beyond measure.” We have to be willing to refine what strength is and then embody that bravely and boldly. And we have to meet each other in that place.
