If you are feeling overwhelmed by the current political climate, you’re not alone. A national survey suggests more than 60% of registered voters in the U.S. say politics are a significant source of stress, and some even say they’ve lost sleep over it. Over 25% of voters also say politics have sparked conflict among their family and friends. Political stress, anxiety or even anger you may feel over politics can be hard to cope with.

Managing what you can control during election season

These feelings can have a negative impact on your emotional and physical health. Symptoms such as low energy, insomnia, loss of appetite, mood swings and tension are signs that you should not ignore. It is important to recognize what you can and cannot control as the election approaches. You cannot control other people’s opinions, beliefs, reactions or how they express themselves. Nor can you control others’ votes. There are, however, many things you can control during and after the election:

• Limit the amount of time you spend on election news and discussions. While the 24-hour political news cycle on television, radio and the internet is almost impossible to escape, you can limit the amount of time you spend on media each day.
• Be aware of the coverage, feeds and groups you follow. When you are watching or reading election coverage, avoid negative-leaning discussions, especially if you feel frustrated or upset by them.
• Recognize how you interact on social media. Avoid giving angry or emotional responses to posts that do not align with your views. You are unlikely to change other people’s opinions; you are more likely to get unwanted and hostile feedback.
• Focus on the time you spend with people. Prioritize your relationships with positive family and friends. Strong social connections can reduce stress and help you feel happier and more energetic.
• Manage how you deal with stress. Whether it’s meditation, going out in nature, reading a book or working on a hobby, take time to do something that makes you feel good. Get enough sleep and exercise, eat a healthy diet and avoid using alcohol or drugs.
• Stick to your boundaries. Before you enter a conversation, ask yourself if you’re in the emotional headspace to have it. Are you feeling stressed out, on edge or angry? Are you prepared to have a healthy debate or do conversations around this topic tend not to go well? If you feel like you’d be better off not having an election-related conversation, express your boundaries. You could say, “This conversation is really challenging for me, and it’s bringing up a lot of feelings. Can we move on to something else?”
• Take action by using your time and talents. Give your time and skills to a cause you believe in. If you have a strong interest in a political cause or candidate, offer to help with a campaign or other event.

This article is for your information only. It is not meant to give medical advice. It should not be used to replace a visit with a provider. Magellan Health does not endorse other resources that may be mentioned here.

SOURCE: The Jed Foundation

More than half of the world’s population–4.55 billion people–currently uses social media.[1] Of children in the U.S., 84% aged 13-18 and 38% aged 8-12 use social media.[2] We spend an average of 2 hours and 27 minutes each day on social media.[1] 

Whether we need it or not, it’s safe to say that social media isn’t going anywhere anytime soon.

In our recent webinar, “Addressing the effects of social media on kids,” we learned that 90% of the participants believe the overall impact of social media on their kids is negative. While many parents are concerned about their children’s use of social media and how it’s affecting their mental health, there are things we can do to protect them.

In this post, we will cover behaviors to watch for in a child who may be struggling due to effects from social media, as well as tips and resources to help in moderating their social media use.

Signs that social media may be negatively impacting a child​

In our webinar during Mental Health Month, 94% of participants expressed worry that social media is impacting their child. If you find yourself in a similar situation, trust your gut and watch for any of the following, which could be signs of an unhealthy relationship with social media.

1. Isolation–Do you find that your child is spending a lot of time alone and on their phone, computer or other device? Are they avoiding in-person time with friends and family?
2. Poor mood after exposure–Does your child seem happy or unhappy after they’ve been on social media? Try to get a sense of their mood during or just after social media use.
3. Irritability or angry outbursts–Does their anger seem misplaced or are they exhibiting these behaviors for seemingly no reason?
4. Doesn’t want to go to school–Does your child seem to dread going to school each day, or are they actively trying to get out of it? Talk to your child to get an understanding of why they may be avoiding school.
5. Falling grades–Are you noticing bad test scores or falling report card grades? Pay close attention to negative grade fluctuations which could be a reflection of more than just how much studying and learning is taking place.
6. Decreased interest in offline activities–Are they participating less in activities they have always enjoyed or showing little interest in new activities, such as sports, arts and crafts, and other hobbies?
7. Headaches or upset stomach–Do they seem to have more frequent complaints about not feeling good? Reoccurring physical health conditions can manifest from stress and mental health challenges.
8. Deteriorating mental health–Are you noticing that your child just doesn’t seem like their normal happy self? Talk to your children each day about their feelings and be cognizant of any signs of depression, anxiety or mood changes.

Helping your kids have a healthy relationship with social media

If you notice any of the above signs in your children, it may be a result of negative impacts from their use of social media. Set your kids up for success with these proactive tips and resources for when there may be a problem.

1. Talk about the risks, traps and dangers and keep an open dialogue–It’s critical to help your kids understand the realities of social media. Talk with them about adult predators who pose as friends their age, how all of the happy pictures of friends and even strangers don’t show the whole picture, and how negative comments can be deeply hurtful and follow the person who posts them forever.
2. Set up parental controls and monitor activity–Find helpful resources with these guides:

• Tom’s Guide, “The best parental control apps for Android and iPhone 2022”​
• Common Sense Media, “Parents’ ultimate guide to parental controls”

3. Balance screentime and face-to-face time with family and friends​–Despite the negative impacts, there is also much positivity that can come from social media. While it may be easy to get sucked in, as social media is designed to do just that, it’s important to remind your kids about all that the real world and people around them have to offer.
4. ​​Post and seek out positive content–Explain to your kids that we can all help to keep social media a positive place by being respectful in our comments and understanding of different perspectives. Help them understand that they should seek out social media interactions that make them feel good about themselves and provide a healthy sense of connection with others.
5. Encourage good sleep​ and exercise–​We’re not usually at our most active when on social media. We must encourage our kids to keep up their physical activity, which will benefit their physical health and mood. A healthy sleep routine will also provide benefits for kids in all aspects of their lives, and it’s important not to let social media interfere with sleep.
6. Utilize resources on cyberbullying:

• StopBullying.gov, “Prevent cyberbullying”​​
• Substance Abuse and Mental Health Services Administration (SAMHSA), KnowBullying mobile app​
• UNICEF, “Cyberbullying: What it is and how to stop it”

7. Model good behavior–Just like kids, parents and caregivers are susceptible to having an unhealthy relationship with social media. Remember these tips when balancing your own on- and off-screen time because your kids are watching.
8. Seek professional help​ when needed–If you suspect that your child is struggling, reach out to their doctor or mental health professional for support and treatment options.​

For many parents, today’s digital world is very different from the one in which they grew up. Navigate this ever-changing environment with your kids and keep an open dialogue about the realities of social media beyond the glitz and glamour that appears on the surface, as well as alternative sources for contentment, inspiration and social connection.

Learn more about social media and kids

Find the recording of our webinar, “Addressing the effects of social media on kids,” where I, along with other children’s behavioral health experts, address this important issue and answer audience questions here.

Additional webinar resources:

• AACAP Social media and teens
• CDC data and statistics, children’s mental health​
• SAMHSA 2020 National Survey of Drug Use and Health Youth Mental Health Trend Tables​
• December 7, 2021, HHS press release on the Surgeon General’s Advisory addressing the youth mental health crisis
• October 19, 2021, AAP-AACAP-CHA declaration of a national emergency in child and adolescent mental health​
• ​Social Media Today, “The history of social media [Infographic]”​
• Journal of education and health promotion,“Effective use of social media platforms for promotion of mental health awareness”​
• ​Journal of technology in behavioral science, “Social media and mental health: benefits, risks, and opportunities for research and practice”​
• ​World Psychiatry, “Youth mental health: risks and opportunities in the digital world”​
• Journal of technology in behavioral science, “Social media and mental health: benefits, risks, and opportunities for research and practice”​
• Journal of youth and adolescence, “Exposure to social media racial discrimination and mental health among adolescents of color”​
• World Psychiatry, “Youth mental health: risks and opportunities in the digital world”​
• American Psychological Association, “Social networking’s good and bad impacts on kids”​
• Mayo Clinic, “Tween and teen health”​
• WebMD, “Teens on social media too much? What experts want you to know.”​
• Cleveland Clinic, “Effects of social media on children”​
• Experian, “7 ways to protect your kids on social media”​
• Family Education, 5 ways social media affects kids’ mental health (and how parents can help!)

[1] Statusbrew, “100 social media statistics you must know in 2022 [+Infographic]”

[2] Common Sense Media, “The Common Sense Census: Media use by tweens and teens, 2021”

It was hard enough for kids without social media. Many of our older readers will remember… We compared ourselves to others, but it happened mostly in-person at school or events, or when we consumed one-way media like TV or magazines. While it could be hurtful, we still got a break at home, while riding in a car, or for much of the rest of the day, as we didn’t have smartphones. We became the subject of gossip, but we had the benefit of an imperfect “grapevine” that took longer to spread information, and likely, we didn’t even always hear about it. And we played the popularity contest, but we could never be sure just who were the winners and losers.

We’ll dive into these issues in this post and you can learn more by watching a recording of our webinar, “Addressing the impacts of social media on kids,” here.

Kids’ self-image and social media

Social media makes it easy—and even entertaining—to endlessly scroll through the latest and greatest images of our friends, celebrities, and perfect strangers. We get to see the best of everyone all the time. If any one of our friends isn’t posting their best on any given day, we’re seeing someone else who is posting their best. This can put undue pressure on our kids to attain perfection, as they are developing their self-image and self-esteem.

For kids, and us all, there is tremendous value in limiting the time we spend on social media and understanding that what we see there isn’t usually the full picture. Social media can provide a great sense of connection with others, along with many other positive impacts, but life outside of it can be refreshing and cleansing when we focus on all that we have and want to do.

Social media and cyberbullying

It’s a lot easier to be mean to someone when you’re not doing it to their face. With social media, not only is it easy for a bully to target another child from behind the protection of their screen, but they can do so publicly for classmates and the world to see and weigh in with opinions, or even just a “like,” on the matter. This ruthlessness can be humiliating and overwhelming for the victim, and lead to serious mental health concerns.

As our kids’ gossip and squabbles naturally pervade and have the potential to be broadcasted instantaneously on social media for all to see, let’s talk to them about leaving the negativity off of social media and focusing on positive messages that will ultimately reflect better on us all. If your child is a victim of cyberbullying, find resources at https://www.stopbullying.gov/cyberbullying/prevention and learn more in our webinar on May 11.

Our kids’ popularity, quantified

Our kids’ popularity is now quantified and displayed on social media. They have a number of followers, and every time they post, it’s assigned a number of likes and comments. Is this environment creating additional pressure for our kids to be liked and drive up their social stats at the risk of harming their mental health in the process?

While we can’t make a direct correlation with kids’ use of social media, we know the prevalence of depression among adolescents aged 12–17 has steadily increased–and more than doubled–from 8% in 2010 to 17% in 2020, and that certain demographic groups have been disproportionately affected, including girls, of which the prevalence of depression has increased from 11.9% in 2010 (4.4% among boys) to 25.2% in 2020 (9.2% among boys).[1]

We know our kids are much more than the number of likes they receive on a social media post. It’s important that we talk to our kids about what is really important and build up their self-worth through meaningful activities that stimulate their learning and interests, and help others.

On May 11 Magellan Healthcare hosted a webinar, “Addressing the effects of social media on kids,” for Mental Health Month with former Magellan child psychiatrists, Dr. Keith Brown and Dr. LaShondra Washington, and Senior Director Children’s Healthcare Barbara Dunn, and Creator of Magellan Youth Leaders Inspiring Future Empowerment Greg Dicharry. Watch a recording of the webinar at https://www.magellanhealthcare.com/event/addressing-the-effects-of-social-media-on-kids/.

[1] SAMHSA 2020 National Survey of Drug Use and Health, Youth Mental Health Trend Tables

This article is part two of our discussion about the impacts on mental health and the war in Ukraine. Click here to read our tips for adults. 

Information on the war is continually changing. The youngest viewers, children, are watching and may experience the fear and stress associated with images from the war in Ukraine.

To add to the stress and concern, this global crisis comes on the heels of being exhausted and socially isolated by the pandemic. The following are some tips to help children that are impacted or stressed by the Ukraine situation.

Listen to children. Children hear and see things. This can be especially frightening if they have a parent deployed. It is important not to force them to talk. Find alternative ways to communicate with children such as drawing or playing with toys.

Calm conversation. It is important for parents to be calm when talking to their children about Ukraine. Parents need to be careful not to be the source of a child’s anxiety. Parents are encouraged to check-in and ask their children how they are doing.

Answer children’s questions. Support and acknowledge what your child is saying and their potential fears. Reassure your child but do not make unrealistic promises. Answer questions and help in separating fact from fiction.

Provide support. Do not let children watch the images of violence on television. Children who have experienced trauma may need extra attention. Some children may not want to talk about the event. It is okay if they would rather play or be outside.

Limit exposure to media and social media. Limit the exposure to graphic violence on media. For older children, watch the news with the child and then talk about how the child is reacting to what they are seeing.

Maintain a normal routine. Encourage the daily routines such as homework, sports, activities to continue.

Watch for changes in mood. Some children show their reactions in nonverbal ways. Watch for anger, physical symptoms, mood changes, or withdrawing from usual activities and conversations.

The war in Ukraine is continually changing with updates to the minute within the news cycle and social media. Constantly, there are reports and images flooding our electronic devices with images that are incomprehensible to see. Military families have intense stress as they look at the uncertainties of deployments and the impact on military families. To add to the stress and concern, this global crisis comes on the heels of being exhausted and socially isolated by a two-year pandemic. The following are some tips to take care of your mental health during the Ukraine situation.

Limit your exposure – disconnect from electronics and social media. Although it is important to understand what is happening in the world, it is important not to immerse oneself in the event every moment. Set time limits for yourself regarding how much News or social media you watch or follow.

Recognize that people will have different reactions. People respond and react to tragedy and stress in multiple ways. Personal circumstances, such as deployment, may have different responses than those that are not experiencing deployment.

Talk about it. Do not keep your reactions inside alone. Process your feelings by talking to family, friends, and colleagues about your experience. If the feelings are overwhelming, consider talking to Mental Health Professional that can offer personalized strategies for managing your anxiety about current events.

Engage in activities that provide meaning. Participate in activities that are healthy and you enjoy. Some ideas include exercising, cooking, taking a hike, or playing with a pet.

Engage in meditation and mindfulness. Relaxation, or breathing exercises can improve your state of mind and reduce stress. Taking a few moments just to be present can shift your body’s reaction from a stress response. Try a simple breathing exercise of breathing in for a count of 6 hold for a count of 2 and breathe out for a count of 6.

COVID fatigue. Acknowledge that after a two-year pandemic and many people are tired. The Ukraine situation is especially hard to absorb. It is normal to feel overwhelmed

Avoid catastrophizing. Avoid thinking about future scenarios and what the outcome might be. Focus on one day at a time for now.