Perhaps the most common recommendation I make in practice-whether the primary issue be anxiety, depression, or both- is activity. Inactivity breeds anxiousness and depressed mood. Newton said it best, "An object at rest stays at rest.". When we feel anxious or depressed we don't feel like doing much of anything and not doing much of anything can lead to greater anxiety and depression-somewhat of a catch 22. Activity is important in the reinforcing cycle of behavioral activation which illustrates that activity scheduling and productivity/mastery can have a profound effect on how we feel. Put simply it states that when we are active, feel productive, or like we mastered something we are more likely to feel better emotionally and likewise when we feel better emotionally we are more likely to take on activities and do things we like .... or things we previously enjoyed but lost interest in. Besides the physiological component activity precipitates-like the rush of endorphins or the activation of some very important neurotransmitters- it helps psychologically by focusing your attention on something other than how you feel.
Let’s face it--we can all use a dose of inspiration from time to time. Looking at something aesthetically pleasing or reading something motivating can put a smile on our faces. It can also light up the serotonin areas of our brains which plays a major role in our mood. Keeping an inspiration portfolio is something I do routinely. It can be challenging to remain motivated and inspired which is why focusing on the good like keeping an inspiration portfolio is particularly therapeutic. So what should go in your portfolio? Here are some suggestions.
First I compiled articles that focused on success. Specifically those that shared advice on how to be successful at work and life. Next I started writing down quotes or sayings that I found to be motivating. These have come from a variety of sources like books I have read, magazines, the Bible, or advice people have shared. Lastly, keep adding to it, put them in some sheet protectors and a binder and you’re all set!
On days where you feel particularly unmotivated, break it out and have a glance at it!
So begins a series of entries we'll call "Mood Boosters". These will include helpful strategies and activities to boost mood and motivation. It has been documented that there is therapeutic value to the written word. The process of putting thoughts on paper can be helpful in self-reflection. In other words, identifying how we feel and what we think. Positive psychology focuses on shifting our thoughts to those that reflect gratitude. In other words, looking for the silver lining. It can be hard to do that which is why journaling can be a great practice to start. Keeping a journal has been associated with a number of positive health benefits, however, the idea of having to write a daily entry may seem overwhelming or like one more tedious task to complete. Rather, keeping a special notebook handy and writing in it intermittently may feel more manageable. Another thing to keep in mind is that journaling does not necessarily have to include entries of gratitude, It can just be your thoughts-identifying how you feel in the present moment or sayings of motivation or quotes that boost mood.
So for us starters, how do we start journaling?
1. Designate a notebook just for this task. Really any type would do the job but there is aesthetic value to having a "special" place to log your thoughts and feelings. Choose one that reflects the mood you want to portray or one that is pleasing to you.
2-Decide on an entry schedule. Just like any other resolution that is difficult to commit to, having an unrealistic goal of journaling daily is not helpful if you don't stick to it. Start with something reasonable like 3 days a week.
3-Write. Don't follow a rubric or template. If nothing comes to you then just journal your present moment. In other words, the sounds, sensations, or feelings you currently have. It can be a practice of being mindful as well.
'Tis the season of midterms, family gatherings, parties, and much more. While the ushering in of the holiday season can be a joyous event for most, it can still be quite anxiety-provoking for some, especially for worriers. While we all worry from time to time "worry warts", however, may have a form of generalized anxiety where their worries seem to consume most of their day more days than not. For your little ones who seem worried about more things than not, one helpful method may be to assign a "worry time". This allows for stimulus control of worries-in other words.
Here's how to assign a "worry time":
If you've decided that it's time to take your kid to see a child therapist then it's important you talk to them before your first visit. Talking to an unfamiliar adult about things that make them anxious can be an uncomfortable experience for kids. Letting them know ahead of time what to expect is a good idea. Here are some suggestions of what to say to them:
Now that school is back in full swing it may be a good time to take your child to go see a therapist if they are struggling with anxiety or adjusting back to the routine. Finding a good therapist can feel overwhelming especially when you are looking for the right fit with your anxious child. Here are some good questions to ask during the initial phone consultation:
1. Do you work with kids of a certain age? Do you work with the parents?
2. What is your treatment approach?
3. Can you explain what a typical session looks like?
4. What do you do if treatment is not working?
5. My son/daughter is experiencing (describe specific problems). Have you treated this before?
6. My son/daughter has an IEP or 504 Plan. Will you collaborate with the school if requested?
7. I am interested in having my son/daughter evaluated to receive services. Do you conduct (specific) evaluations?
8. If I need to contact you between therapy sessions, what is your policy?
9. What if my child needs medication?
10. My child has never been in therapy. What should I tell them before our first visit?
First days of school can be anxiety-provoking for most kids. Lets face it first days back from summer can be tough for us all! Whether it is anticipation about starting at a new school, changing classes for the first time, transitioning to high school, meeting new teachers, taking regents for the first time, finding out who is in your class....school can definitely be information overload which for many kids can cause anxiety. While anxiety or butterflies about starting school is a normal reaction to the start of the school year, for anxious kids however, they may be consumed by these worries. Here are some helpful strategies to ease the back to school transition.
1. Normalize first day of school butterflies. Let them know that adults feel the same way too on the first day back! Emphasize that it is everyone's first day and that having some nervous feelings is okay.
2. Discuss and problem-solve specific worries. For example, if they are worried about being in a new building and making it to their classes see if they can walk the building in the mornings before school to make them feel more comfortable. Emphasize that most teachers understand that in the first week they are adjusting to a new building but that they probably will get the hang of it like they did at their previous school.
3. Review some previous "first days". Have them recall the first day of karate, girl scouts, middle school, etc. Emphasize that since then they have not only gained experience handling firsts, they are older and more capable! Emphasize how they felt similar butterflies during those times but ultimately did beautifully and/or what strategies helped them (or weren't so useful).
4. Lastly, take the pressure off this week and apply the sponge rule: just take in everything this week without making decisions. The goal of the first week should be acclimating to their schedule, finding their classrooms, reconnecting with peers, and getting to know new teachers. Decisions about classes, clubs, schedules, etc. should be a later focus. Emphasize that their goal for the first week is to be a sponge- take in all the information around them, learn what the demands are for each class, adjust to the dynamics of the classroom, and get used to their daily schedule.
To all the parents, teachers, school psychologists/administrators, and most importantly to all the brave kids I work with and those out there, have a great school year!
It has now been 24 hours since the results of the election have been announced. Now that emotions seem to be more contained it is a good time to talk to your kids about the election. If your kids are old enough to understand and ask questions here are some general guidelines to keep in mind when talking to them:
1- Encourage your kids to ask a lot of questions. Have them write them down before sitting down to talk to them.
2- Use this opportunity as a teaching tool and research information together about the election process and government that you both may not know.
3- Stay neutral when explaining concepts such as the electoral process. Give them the facts about the process including candidates and policy in a developmentally appropriate way.
4- Emphasize the importance of accepting and understanding different points of view when you have 2 opposing parties. Discuss that some people may believe strongly in their views and may be upset by the election results but that's okay. Stress that it's okay for people to feel disappointed but important that people respect and accept each other's differences and ultimately learn to work together. Use an example from school or home to illustrate that concept. See if they can think of an example themselves.
5- Highlight that sometimes you don't win. In this case stress that it is important to respect the election process even if your side lost. Review what both parties must be feeling. Have them think of an example of when they won and lost something.
Halloween can be an overwhelming and scary holiday (pardon the pun) for many kids. Kids with allergies can be anxious about what candy they will get, kids with specific fears may be anxious about what costumes they will encounter, kids with sensory issues may be anxious about the unexpected noise and lights they will experience, and shy kids may be anxious about going door to door and speaking up for themselves.
Here are some general guidelines to prepare for a successful Halloween experience:
1- Explain the concept of Halloween using the golden rule of pass or play. Teach that Halloween is all about having fun but that some things can be scary. Point out that being scared is okay because they are still safe. However if they find something too scary they have a choice to pass or play. While it is all in good fun, share that some things may be too scary for them and it is okay to pass on those things. Encourage kids to make that choice on their own. With hyper anxious kids try to encourage more plays than passes. Come up with a reasonable number of passes ahead of time. For instance, have them use a fear scale of 1-10. Decide that anything that raises their anxiety or fear above an 8 is worth thinking about the pass or play rule. But try to limit the passes to 1-2 experiences so that they also learn to face their fears.
2-Try to anticipate certain things that will trigger kids. For example, if a child has sensory issues incorporate earbuds and an eye mask for when they experience sensory overload by the noise and lights. For kids who are nervous about asking for candy try to role play what to say. Practice the exchange a few times and stay with them at the first house while gradually moving farther from the door at subsequent homes. For a kid with allergies, make a plan that at the end of the night a parent will go through all the candy and check to see what is safe.
3- Make it a teaching moment. Use this to teach about the generosity of strangers and how to meet new people. Emphasize practicing social skills at each home like eye contact, being polite, introducing yourself (your costume), etc. Reinforce good behavior.
4- Encourage fun! No matter how much candy or homes you visit reinforce that they were brave for going!
Perfectionism, the tendency to set expectations that are unrealistic or difficult to meet, can be a real challenge for some kids. It may mistakenly look like a kid with poor time management and procrastination behaviors when in fact they are really struggling with anxiety over completing a task perfectly. Perfectionism can be a stand alone trait or be one of many compulsive behaviors like those seen along the OCD spectrum. It can significantly impact academic learning and cause other issues like anxiety and depression.
Here are some signs of perfectionism:
1-Consistent procrastination when it comes to tasks
2-Re-doing, re-writing, or re-checking work
3-Spending a long time on a task that typically should take only a few minutes
4-Stressing out over small details
5-Asking for reassurance or for someone to look over your work before submitting it
Here are some tips for talking to kids about dealing with perfectionism:
Natascha M. Santos, Psy. D.