Do you ever feel overwhelmed, stressed, and out of control? Is it difficult for you to relax? Deep, or diaphragmatic breathing can provide that de-stress technique you need. The old adage “relax, take a deep breath” is actually good advice.
Here’s what happens when we are mentally or emotionally stressed -- our bodies also become stressed and show certain symptoms like short breaths, sweating, racing heart, etc. This is the body’s natural reaction to a threat. For example, the heart pumps blood into our large muscles to enable us to fight or flee from danger. This is helpful if you are stressed by a threat like a home intruder, and you need to escape, but not so great if you are stressed about the kids’ schedules and how much you have to do today
You can short circuit this stress response in your body by taking deep breaths – long, slow breaths down into your “gut” instead of short, choppy breaths into your chest. I advise people to practice this by placing one hand on your stomach and one on your chest, and trying to ensure that the stomach hand rises and falls with your breath more than the hand on your chest. This takes practice, and can feel awkward at first, but with practice you’ll get it…and see that taking a deep breath calms your body, lets you feel more in control, and actually eases your mind a bit too!
To learn more about this and other techniques to manage stress, anxiety, and physical pain, contact us at 954-340-0888 to set up an appointment with one of our mental health staff. We can teach you skills to ease your mind, and your body.
Wednesday, August 26, 2009
Tuesday, August 18, 2009
HELP YOUR KINDERGARTNER START THE SCHOOL YEAR OFF RIGHT
For many parents, having their child start school is a memorable milestone, but often parents have mixed feelings -- anticipation, excitement, anxiety, and sadness. Young children often manage emotional situations by observing how their parents deal with these events. Consider the following tips to help you and your kindergartner ease into the school year in a healthy way.
1. Visit the school- plan a few “field trips” to the school such as the week before school starts. This allows your child to become familiar with the route to school and school environment. If possible, allow your child to play on the school’s playground equipment as well as visit the front office.
2. Attend open house- this provides your child with an opportunity to meet his or her teacher and learn about what happens during the school day. Knowing what to expect is an important way to ease anxiety.
3. Read about it- You can also obtain books about school life to help prepare your new “student.”
4. “Tears” are not uncommon during the transition of starting school and parents should look to teachers to comfort their children. Usually, the child’s crying stops soon after the parent leaves. Teachers are trained to assist children with transitioning. Therefore, it is important not to linger when saying goodbye. It is better for both you and your child if you briefly provide reassurance that he/she will have a good day and that you will see him/her at the end of the day.
5. If crying continues for more than a few days, a few items in your child’s backpack may be helpful in assisting him/her with the transition, such as photos of the family or parents.
6. Know when to seek help- Most children adjust well to the start of school. If you become concerned that your child is having difficulty adjusting to school as evidenced by him or her having more extreme reactions or problems that last for an extended period, seek professional help. Discuss your concerns with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.
For more information on helping children of all ages transition into the school environment, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529
Other Helpful Resources include:
Parent Information Center:
http://www.parentinformationcenter.org/
APA Help Center from the American Psychological Association:
http://www.apahelpcenter.org/
HELP YOUR TEEN TRANSITION BACK-TO -SCHOOL
Many older children and teens have a mixture of feelings regarding summer ending and school beginning again. Help your older child begin this school year in a positive way with the following tips.
1. Focus on the positive, even if last school year was a challenging year. For example, if s/he had difficulty last year due to organizational problems, make organizational skills a top goal. Have your teen write down assignments in an assignment book or daily planner and check off the assignments when completed. Remember that when learning a new skill, most people need monitoring and feedback. Be sure to watch how your teen uses the daily assignment book or planner and offer constructive feedback.
2. Give constructive feedback- Start by saying something positive you like about your teen’s efforts or new behavior. Next, suggest how your teen can improve his or her skills. Lastly, end your message with positive or encouraging words.
3. Offer to be available- Although teens may seem to need you less because they are more independent, surveys have found that teenagers wish for more time and contact with their parents. Offer to be of help, with study skills or other projects.
4. Use positive reinforcement- Kids of all ages need positive reinforcement. Use praise and communicate appreciation of your teen’s efforts, even when s/he does not succeed.
5. Know when to seek help- Most children can ease into the school year with a positive attitude. However, if your teen exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.
For more ideas about how to help in managing the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529
Other Helpful Resources include:
Parent Information Center:
http://www.parentinformationcenter.org/
APA Help Center from the American Psychological Association:
http://www.apahelpcenter.org/
1. Focus on the positive, even if last school year was a challenging year. For example, if s/he had difficulty last year due to organizational problems, make organizational skills a top goal. Have your teen write down assignments in an assignment book or daily planner and check off the assignments when completed. Remember that when learning a new skill, most people need monitoring and feedback. Be sure to watch how your teen uses the daily assignment book or planner and offer constructive feedback.
2. Give constructive feedback- Start by saying something positive you like about your teen’s efforts or new behavior. Next, suggest how your teen can improve his or her skills. Lastly, end your message with positive or encouraging words.
3. Offer to be available- Although teens may seem to need you less because they are more independent, surveys have found that teenagers wish for more time and contact with their parents. Offer to be of help, with study skills or other projects.
4. Use positive reinforcement- Kids of all ages need positive reinforcement. Use praise and communicate appreciation of your teen’s efforts, even when s/he does not succeed.
5. Know when to seek help- Most children can ease into the school year with a positive attitude. However, if your teen exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.
For more ideas about how to help in managing the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529
Other Helpful Resources include:
Parent Information Center:
http://www.parentinformationcenter.org/
APA Help Center from the American Psychological Association:
http://www.apahelpcenter.org/
Friday, August 14, 2009
HELP YOUR CHILD TRANSITION BACK-TO-ELEMENTARY-SCHOOL
Summer vacation is coming to an end. How your child begins the new school year can affect both academic performance and social functioning. Here are some tips to help your child get off to a good start!
1. Listen to what your child has to say about returning to school. If you hear any fears expressed, reassure your child that you will be there to help. Because avoidance perpetuates fears, it is important to encourage your child to face their fears rather than avoid them.
2. Ask your child what s/he liked about last school year and see how those positives can be integrated into the new school year. Being hopeful about school improves motivation.
3. Discuss how your child will have a new teacher, a different set of things to learn, and perhaps new friends. This can be especially helpful for children who may have had a difficult last year.
4. Try to make the return to school something special. The trip to get school clothes or supplies should be a positive time rather than a “hassle” or a stressor. Use this time as an opportunity to get the child excited about school. Also, allowing him/her to have something beyond the required list of items, such as a favorite character on pencils, will also help to create some excited feelings.
5. At least a week before school starts, adjust bedtimes and wake up times to match the school schedule. Also, to decrease stress, plan extra time the morning of the first school day so no one is rushing out the door.
6. Most children can ease into the school year with a positive attitude. However, if your child exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.
For more ideas about how to help your child manage the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529
Other Helpful Resources include:
Parent Information Center:
www.parentinformationcenter.org
APA Help Center from the American Psychological Association:
www.apahelpcenter.org
1. Listen to what your child has to say about returning to school. If you hear any fears expressed, reassure your child that you will be there to help. Because avoidance perpetuates fears, it is important to encourage your child to face their fears rather than avoid them.
2. Ask your child what s/he liked about last school year and see how those positives can be integrated into the new school year. Being hopeful about school improves motivation.
3. Discuss how your child will have a new teacher, a different set of things to learn, and perhaps new friends. This can be especially helpful for children who may have had a difficult last year.
4. Try to make the return to school something special. The trip to get school clothes or supplies should be a positive time rather than a “hassle” or a stressor. Use this time as an opportunity to get the child excited about school. Also, allowing him/her to have something beyond the required list of items, such as a favorite character on pencils, will also help to create some excited feelings.
5. At least a week before school starts, adjust bedtimes and wake up times to match the school schedule. Also, to decrease stress, plan extra time the morning of the first school day so no one is rushing out the door.
6. Most children can ease into the school year with a positive attitude. However, if your child exhibits more extreme reactions, has problems that last for an extended period, or you suspect a specific learning or psychological difficulty, seek professional help. Discuss these issues with your child’s teacher, the school guidance counselor, social worker, and/or school psychologist. It may also be helpful to consult with a clinical psychologist who is trained to help children overcome these problems.
For more ideas about how to help your child manage the transition back-to-school, link onto the article below published by the National Association of School Psychologists (NASP)
http://www.nasponline.org/resources/home_school/b2shandout.aspx
or the article below published by Newswise Medical News
http://www.newswise.com/articles/view/554529
Other Helpful Resources include:
Parent Information Center:
www.parentinformationcenter.org
APA Help Center from the American Psychological Association:
www.apahelpcenter.org
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