Mindfulness is the practice of being aware of your body and feelings in the present moment. If you’re silent for a moment, you will notice the subtle smell of your freshly washed clothing, the sound of your breathing, and watch a small leaf blow past your window. Mindfulness is an incredibly calming, relaxing practice that […]
Mindfulness is the practice of being aware of your body and feelings in the present moment. If you’re silent for a moment, you will notice the subtle smell of your freshly washed clothing, the sound of your breathing, and watch a small leaf blow past your window. Mindfulness is an incredibly calming, relaxing practice that can help adults in numerous ways, and it may surprise you that it can help children, too.
Studies have shown that children who learn mindfulness practices showed better grades, increased patience and improved coping skills. When taught in schools, mindfulness increases optimism in classrooms while decreasing bullying and aggression.
It can be remarkably simple to teach a child mindfulness. Here are four exercises to get started.
Teach your child to become aware of their body with a muscle awareness exercise. Sit down on the floor and do some exercises where they focus on one muscle at a time. They can point their toe and hold, and as you do the same ask them what they feel and where exactly they feel the tightening of their muscle. Hold for a few seconds and release, then repeat with other muscles.
Have your child lie on her back with a favorite stuffed animal on her belly. Have her watch the stuffed animal, which will naturally rise and fall as she breathes in and out. Teach your child to breathe in through their nose slowly, to hold their breath for a few seconds, then slowly release the breath as they watch their stuffed animal rise and fall to match their breaths.
Take a mindful walk around the block or at a local park with your child. Take in the sights, sounds and smells. What does your body feel like as you’re walking? What muscles do you feel working the most? Notice sounds you may hear, especially subtle sounds like a leaf skittering across the grass, or the crunch of a leaf as you step in. This will help them relax, get in a little bit of exercise and learn to appreciate all their body does to keep them moving.
Have a mindful meal or snack with your child. As you eat, do so mindfully. Focus on the food. What are the colors? How does it taste and smell? Have your child describe what happens when they chew and swallow. Have them notice what muscles are moving as they eat or bring the food to their mouth.
Children learn what they see at home, so by modeling mindfulness practices yourself, you will benefit them greatly.
Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.
Whether you like to play soccer, basketball, or softball, joining a sports club is a great way to stay fit and make new friends. Not to mention, a sports club membership can also support your mental health beyond these benefits. While exercise is known to improve cardio health and help you build strong muscles and […]
Whether you like to play soccer, basketball, or softball, joining a sports club is a great way to stay fit and make new friends. Not to mention, a sports club membership can also support your mental health beyond these benefits.
While exercise is known to improve cardio health and help you build strong muscles and bones, exercise can also alleviate symptoms of depression in the following ways.
Endorphins
You have probably heard of endorphins. They are the “feel-good” chemicals your body releases after exercise, among other times. These neurochemicals have been shown to help boost mood and give us a sense of well-being.
Increased Energy
One of the most common symptoms of depression is fatigue or a lack of energy. A person may feel tired and sluggish all the time, even unable to get out of bed. This can exacerbate the depression because there is now guilt and low self-esteem associated with not accomplishing enough.
Exercise rejuvenates the body and gives it energy to combat any fatigue you may have been feeling.
Improves Your Identity
When we commit to an exercise plan, we feel good about ourselves. According to James Blumenthal, a neuroscientist at Duke University who specializes in depression, “One of the positive psychological benefits of systematic exercise is the development of a sense of personal mastery and positive self–regard, which we believe is likely to play some role in the depression–reducing effects of exercise.”
Why Joining a Sports Club is Better Than Joining a Gym
How many of us at some point in our life have bought a gym membership and then not gone to the gym? Plenty!
The great thing about joining a sports club is that it is incredibly fun and social, so we are more motivated to participate. This is the key when it comes to reaping the mental health benefits of exercise – sticking to it!
If you have been suffering with symptoms of depression and have been thinking about joining your local sports club, I encourage you to do so. Ask around town to see what groups may be available. You can also do a quick Google search to turn up clubs in your local area.
If you would like to explore treatment options for your depression, please get in touch with me. I would be more than happy to discuss how I may be able to help.
Sources:
https://psychcentral.com/blog/exercise-to-improve-your-mental-health/
https://psychcentral.com/blog/another-reason-why-exercise-benefits-your-mental-health/
https://blogs.psychcentral.com/coping-depression/2016/03/the-benefits-of-exercise-for-depression/
Our daily lives can get so busy. Obligations to work and family, as well as taking time to care for ourselves, can often make us forget to have a little fun. If the hustle and bustle of modern life has caused you to neglect your playful side, a weekly game night may be just what […]
Our daily lives can get so busy. Obligations to work and family, as well as taking time to care for ourselves, can often make us forget to have a little fun. If the hustle and bustle of modern life has caused you to neglect your playful side, a weekly game night may be just what you need.
A game night will not only bring you laughter and enjoyment, but it will help you spend quality time with your friends and loved ones. But with so many commitments and so little time, you might be wondering if it’s worthwhile to take time out of your busy schedule to play? If so, read on for five ways a weekly game night will benefit you and your mental health.
1. Improves Relationships
Playing games with people you care about will not only improve relationships because you’re spending quality time, but it will actually strengthen those relationships through biochemistry. As you spend time close to loved ones, your body releases oxytocin, a hormone that creates feelings of trust and intimacy, strengthening your relationships.
2. Relieves Stress
Playing games induces laughter, and as the saying goes, “laughter is the best medicine.” Laughter is a very simple way to help your body produce endorphins, a neurotransmitter that will reduce your perception of pain and lead to feelings of euphoria, modulating stress and anxiety.
3. Relieves Anxiety and Depression
Spending time with friends or loved ones can make you feel significant and more important; this causes your serotonin to flow more. Serotonin will boost your mood, helping to regulate any anxiety or depression.
4. Improves Sleep
As you enjoy yourself with friends around the table, laughing and interacting with them, you will naturally reduce the levels of cortisol in your body, reducing stress and helping you sleep more soundly. You’ll also exert energy as you play, which will tire you out at the end of the day and help you fall asleep faster.
5. Makes You Happy
Having fun releases your natural “happy chemicals”, or hormones, that impact your mood. When you’re laughing and having fun, your body releases dopamine, serotonin, endorphins and oxytocin. These hormones will naturally make you feel happier, both in the moment and in the long-term.
As you plan out your week with teacher conferences, work meetings, and lunch dates, make sure you schedule in a little time for fun. You’ll be glad you did.
Are you looking for guidance and encouragement to make your life more fulfilling and meaningful? A licensed mental health counselor can help you make changes and work towards achieving your goals. Call my office today, and let’s schedule a time to talk.
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you. Meditating with Young Children For children five and under, it will be difficult for them to sit still for […]
As a busy parent of a young child, you may find it challenging to find the time or space to meditate. One solution is to bring the two together, and have your child meditate with you.
Meditating with Young Children
For children five and under, it will be difficult for them to sit still for any length of time. Even a few seconds might be the most you can expect. Adjust your expectations and try to remain flexible in your approach. Most experts agree that by six years of age, children should be able to sit still for one minute per year of age, so age six would be one minute, age seven is two minutes and so forth.
Kids Will Be Kids
It’s important to be patient as you work on a meditation exercise with your child. It’s normal for children to have difficulty sitting still. They may not be able to keep their eyes closed, they may fidget or wiggle as they sit, and they might laugh or try to be funny because it’s awkward or difficult for them to remain still and quiet. This is completely normal, so maintain a sense of humor and take any challenges that arise in stride. It will take time to teach your child to meditate. If you’re overly strict or discipline your child too much, you will end up making this a negative interaction instead of a calming one.
Meditation Exercises for Children
You’ll want to start with a brief session and try to make it fun. A candle-gazing meditation is an easy way to start. For children, guided meditations are generally the best way to teach them to meditate. There are many guided meditations available for free online that are specifically for children. You can find them through a simple Google search or by searching on YouTube.
There are also apps you can use on your phone, tablet or smart TV that are also completely free. One example is Breathe, Think, Do with Sesame, an app intended for children under five which is available for the Android and iOS. Another example is Wellbeyond Meditation for Kids for iOS.
There are also classes available at some meditation centers that are specifically for children. Do a Google search for “meditation center [city, state]”, then check their online schedule or give them a call to find out if they have meditation classes for children.
Are you a parent looking for unique ways to cope with challenging parenting issues? A licensed therapist can provide the support and guidance you need. Give my office a call today and let’s schedule a time to talk.
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment. It’s Just Like […]
Until quite recently, people were uncomfortable discussing therapy because of the stigma attached by our society. As a result, there are still some fairly big misconceptions about it. Here are 3 of the most common misconceptions about therapy to help you feel more comfortable and hopefully, take that step to seek treatment.
It’s Just Like Talking to Your Friend
While friends are there to listen and support you, they are not equipped to offer real solutions to your problems. Therapists, on the other hand, are uniquely qualified to help you by offering more than just good advice.
Therapists have trained to have a deeper understanding of human nature. They can help you recognize your own behavioral patterns as well as offer tools to make necessary adjustments. They can also help you to gain a fresh perspective on the events of your life and the choices you’ve made.
And finally, we don’t always want our friends or family to know what’s going on in our lives. Because therapy is confidential and because your therapist’s only vested interest in you is helping you improve yourself and overcome your challenges, it is generally easier talking openly with them. Only by being totally honest and transparent about your life and yourself can you hope to create lasting change.
Therapy is All About Blaming Your Parents for Your Current Behavior
Many people assume therapy consists of spending 45 minutes each week blaming their parents for all their problems. Therapy isn’t about playing the blame game, however therapists do have to look at a client’s history to get a clear picture of their experiences and patterns.
While many people new to therapy may not want to spend any time “wallowing in the past,” they must understand that the first phase of therapy is to gather information. A therapist must ask some questions about their new client’s life history in order to truly understand him or her. Past experiences do have a way of shaping our personalities, and while your therapist is not interested in having you lay blame on anyone, you will need to provide a brief psychosocial history in order for the solution-focused therapy to be successful.
You’ll Start to Feel Better Immediately
Many people new to therapy make the mistake of quitting when they don’t feel better after one or two sessions. The truth is, it will take one or two sessions just to tell your story and develop a sense of trust. Therapy shouldn’t be thought of as a quick fix but a process that is unique to each individual. And, it is important to understand that the process won’t always feel good, though it will be completely worthwhile in the end.
If you or a loved one is interested in exploring treatment, please contact me today. I would be happy to speak with you about how I may be able to help.
Most of us had a childhood filled with both subtle and overt lessons of how people and things “should” be. Our family, culture, and society expect us to fit into a certain mold and behave a certain way. Because of the type of upbringing that many people experience, it can be very difficult for people […]
Most of us had a childhood filled with both subtle and overt lessons of how people and things “should” be. Our family, culture, and society expect us to fit into a certain mold and behave a certain way. Because of the type of upbringing that many people experience, it can be very difficult for people in the lesbian, gay, bisexual, transgender, questioning, and asexual (LGBTQA) community to come out to family and friends, and to live openly as who they are.
What Does It Mean to “Come Out”?
For LGBTQA people, to “come out” is to acknowledge and let others know about their sexual or gender identity. There is no wrong way or time to come out; how, when, or if you do so is uniquely personal to you. To not come out means you’re withholding who you are from people you know and may care about, and you may have to lie and pretend. For some people, it’s less stressful to hide than to be open. Don’t feel pressure to come out; you are the only one who can decide what is the best life for you.
Coming Out as an Adult
Coming out later in life poses some unique challenges. By adulthood, many people are already established in their career and may even be married and have children. Family, friends, and co-workers see you in a certain way, and may be shaken when they realize that you are not the person they thought they knew. Not everyone you come out to will be accepting, and some relationships may permanently change.
However, if you’re ready to come out, it means you don’t want to hide anymore and are ready to enrich your life with authenticity. This will inherently bring many benefits to you and your relationships such as reduced stress from hiding your identity, increase your self-esteem by being known and loved for who you truly are, and developing richer and more genuine relationships.
What to Say
You may want to start by writing out what you want to say so you can organize your thoughts and feelings. Some people prefer to tell their loved ones face to face, while others would rather send an email or make a phone call. Whatever way you choose, be sure to come out at a time when you’re not angry or arguing with someone. Also keep in mind that if you receive a negative or less than accepting response, this is just their initial reaction; they may need additional time to process what you’ve shared with them.
Coming out is never easy. It may be difficult and awkward at first, but it will ultimately bring you joy and free you from the burden of hiding an integral part of you who are.
If you’re looking for support and guidance on coming out as an LGBTQA adult, a licensed mental health professional can help. Give my office a call today, and let’s schedule an appointment to talk.
For their children to succeed as adults, many parents think they’ve got to be involved in numerous extracurricular activities. Perhaps we believe this abundance of activities will foster a sense of pride and accomplishment. But is this excessive involvement in activities doing more harm than good? According to a study published in the journal “Sport, […]
For their children to succeed as adults, many parents think they’ve got to be involved in numerous extracurricular activities. Perhaps we believe this abundance of activities will foster a sense of pride and accomplishment. But is this excessive involvement in activities doing more harm than good?
According to a study published in the journal “Sport, Education, and Society,” the social demands of an extracurricular-heavy schedule are not only placing an unprecedented strain on families, but also potentially harming children’s development and well-being.
The researchers interviewed 50 families of primary-aged children and found that 88% of the kids were involved in extracurricular activities four to five days a week. These activities were the central focus of family life, especially in households with more than one child. As a consequence, families were spending less quality time together and children were exhausted.
The researchers from the journal “Sport, Education, and Society” were quick to warn parents of the potential negative impact of an over-stuffed school schedule: “Raising awareness of this issue can help those parents who feel under pressure to invest in their children’s organized activities, and are concerned with the impact of such activities on their family, to have the confidence to plan a less hectic schedule for their children.”
Helping Your Child Find a Balance
In order for extracurricular activities to do more good than harm, parents have to make sure family time takes precedence. Here are some ways you can help your child find a balance:
Let Kids be Kids
Make sure there is enough non-structured time for kids to express themselves in creative ways. This freedom allows children time for the joy of self-discovery. Adult-organized activities can restrict this natural inclination.
Recognize the Importance of Family Time
As I mentioned, the study found that too many kid activities lead to a major strain on family time. Other studies have shown the importance of family bonds to a child’s development and well-being. While you may initially feel hesitant in taking your child out of some of their activities, just remember the benefits of spending more time as a family.
Talk to Your Child
Don’t decide which activities stay and which go without first getting input from your child. He or she should be able to help decide the activities that bring them the most benefits and joy.
Nowadays, kids and adults can find themselves juggling way too many responsibilities. It’s important for all of us to slow down, relax, and spend as much time as we can as a family. If you’re looking for an expert to help your family come together again, please reach out to me today.
Sources:
https://psychcentral.com/news/2018/05/15/too-many-extracurricular-activities-for-kids-may-do-more-harm-than-good/135388.html
https://psychcentral.com/news/2016/12/01/parents-should-not-put-too-much-pressure-on-kids/113269.html
https://www.psychologytoday.com/us/articles/200301/are-we-pushing-our-kids-too-hard
Almost everybody in America knows what a GPA is. The Grade Point Average, a standard of measuring academic achievement in the United States, unfortunately tends to be seen as a definition of a student’s intelligence and potential. What is meant to measure achievement can be a destructive and discouraging system for many students. If your […]
Almost everybody in America knows what a GPA is. The Grade Point Average, a standard of measuring academic achievement in the United States, unfortunately tends to be seen as a definition of a student’s intelligence and potential. What is meant to measure achievement can be a destructive and discouraging system for many students. If your child is obsessed with getting good grades, this can be harmful to their creativity, their individuality, and their mental health.
Why Do Kids Get Obsessed with Getting Good Grades?
Many times, kids are obsessed with getting good grades to please their parents. You may have had a reward system for when your child got good grades – you may have celebrated their good grades or punished them for not meeting your expectations. Naturally, a child wants their parent’s love and approval.
If you can in good conscience say that your child’s obsession with getting good grades has nothing to do with your influence, there may be other factors at play. She may have unrealistic ideas about what is needed for her to pursue a specific career. There may be a culture of grade obsession in her classroom or at her school. Talk to your child to see if they can identify reasons why they’re striving for high grades.
How Can You Stop Your Child from Obsessing Over Good Grades?
Help your child refocus by emphasizing the development of a good work ethic and a positive attitude. Teach your child that hard work in the end is what counts; so that regardless of the grade they receive, they can never be disappointed knowing the effort they expended.
Of course it’s important to teach your child to work hard and always do their best. While grades are an important factor in their academic success, it doesn’t define them or their abilities. As Ralph Waldo Emerson said, “Character is higher than intellect. A great soul will be strong to live as well as to think.”
Every person has their strengths and weaknesses, and tests and grades aren’t always the best measure of one’s knowledge or potential. Remind your child that it’s not about what they know, but who they are as a person that truly matters.
If you or your child need help making the best of their educational experience, a specially trained professional can help. Call my office today to schedule an appointment.
There was a time when young kids went to school, came home and did a little homework, then went outside to play with their friends. Their schedules were open and easy for them to handle. Nowadays, more and more young kids are involved in so many activities they don’t seem to have time to play […]
There was a time when young kids went to school, came home and did a little homework, then went outside to play with their friends. Their schedules were open and easy for them to handle.
Nowadays, more and more young kids are involved in so many activities they don’t seem to have time to play in the backyard. On top of school, many kids are involved in two or three team sports, music lessons, and church activities. These kids often struggle to keep up with their school & extracurricular activity load and find themselves anxious and having trouble sleeping.
Alvin Rosenfeld, M.D., a child psychiatrist and author of The Over-Scheduled Child: Avoiding the Hyper-Parenting Trap, believes that enrolling children in too many activities is a nationwide problem. “Overscheduling our children is not only a widespread phenomenon, it’s how we parent today,” he says.
“Parents feel remiss that they’re not being good parents if their kids aren’t in all kinds of activities. Children are under pressure to achieve, to be competitive.”
Kids Want to Please Their Parents
While we may think we are doing our kids a service by signing them up for activities we think they’ll enjoy and will build character and confidence, we must understand that they may not want or be able to handle so much.
Some of us may look back on our own childhoods with regret and dismay and vow that our kids will have more. These good intentions often turn into childhood nightmares for our kids. We mean well, but it’s just too much for them to handle.
Here are some things parents can do to help their children balance their schoolwork and extracurricular activities:
Lighten Up
Parents need to lighten up and remember that childhood is supposed to be fun! There will be plenty of time to be serious when they are adults. Try to put less pressure on your child to achieve something grand, and spend more time making happy memories together.
Understand the Benefits of Self-Direction
Independent work and play times are highly beneficial to the developing mind and ego. Alone time also helps children process their experiences and de-stress.
Talk to Your Child
You won’t know if your child is struggling to keep up with his or her activities unless you talk openly with them about it. If some activities need to be removed from the schedule, work with your child to figure out which one(s) to keep and which to let go.
Extracurricular activities like music, arts, and sports can definitely play an important role in your child’s development. Just make sure your child does not become overwhelmed by too many activities.
If you’re looking for an expert to help your child manage their stress and avoid becoming overwhelmed, please reach out to me today.
Sources:
https://www.psychologytoday.com/us/articles/200301/the-overbooked-child
https://www.everydayhealth.com/kids-health/balancing-school-with-extracurricular-activities.aspx
https://childmind.org/article/finding-the-balance-with-after-school-activities/
No parent likes hearing that their child is acting out in class. At first, most of us want to blame ourselves and figure out what we’ve done wrong. When we come up empty, we tend to put the blame on our child, and sometimes we even get angry. The truth is, parents do the best […]
No parent likes hearing that their child is acting out in class. At first, most of us want to blame ourselves and figure out what we’ve done wrong. When we come up empty, we tend to put the blame on our child, and sometimes we even get angry.
The truth is, parents do the best they can and so do their children. There are a myriad of reasons why children act out at school.
Big Changes
A divorce, move to a new city, or death in the family are big life events that are hard on everyone. This is particularly true for young children who do not know how to express their feelings and have not yet developed coping mechanisms.
Sleep Issues
Has something happened to interrupt your child’s sleep patterns? Are they not getting their naps? Are they waking up frequently during the night from noisy neighbors or growing pains? Even adults act out when we don’t get proper sleep.
Self-Esteem Issues
Children develop self-esteem issues for different reasons, but one of the ramifications is changes in mood that can lead to disruptive behavior.
These are some of the reasons why your child may be acting out in school. But now the questions becomes, what can you do about it as their parent?
Talk to Your Child
First, see if you can pinpoint the cause. If it’s not something already listed, do some digging. Take your child to the doctor. Is their hearing and sight okay? Do they have any GI trouble? Are they being picked on? Are they getting enough exercise? Talk openly with your child and ask them what is going on.
Set Boundaries
If your child has never had any problems acting out in the past, they may not be clear on what is and is NOT acceptable behavior. Make it clear what you expect from that at home as well as school.
Seek Counseling
You may be able to identify and solve the issue yourself. For example, if your child was frustrated from their poor eyesight, a trip to the eye doctor may quickly solve your problems. However, if the behavioral issue stems from a big life change or poor self-esteem, you may need the assistance of a trained behavioral therapist.
If you have a child who is acting out in school and are interested in exploring treatment options, please be in touch. I would be more than happy to discuss how I may be able to help.
Sources:
https://blogs.psychcentral.com/childhood-behavioral/2018/07/8-reasons-why-your-child-might-be-having-prolonged-behavior-issues-that-arent-concerning/
https://blogs.psychcentral.com/parenting-tips/2012/07/7-hints-for-setting-boundaries-with-your-kids/
https://www.apa.org/helpcenter/children-medication.aspx
