Many people are taking stock on the past year it comes to a close and we get ready to ring in 2021. I’ve heard people say 2020 was “crazy” or “horrible” or “the worst” year. In many respects, this is true. The pandemic sideswiped our stability, knocked us off our game, stole family members from us and basically forced us to rewrite our visions and redo our schedules. It makes sense that we are sad, that we have FOMO, and that we grieve for all we have lost or for what could have been. The pain is real and deserves to be acknowledged and felt. Without pausing to acknowledge our feelings, we might get stuck in them and worse, bring them forth into 2021. Here are 3 ways that you can effectively say GOODBYE to 2020 and welcome in 2021…
Do you wish you had a stronger bond with your teen? Although you may be living underneath the same roof as your teen, it may feel as though you’re miles away from them. You may be physically close, yet emotionally distant. This year has been emotionally tolling on most people and your teen is no exception. When you are both under such strain, it can be more challenging than ever to find common ground. You don’t have to let the stress and monotony of a pandemic get in the way of cultivating positive experiences with your child. Consider these three creative ways to reconnect and bond with your teen during the next few months…
There is no doubt that 2020 has been a year of adjustment. We have learned valuable lessons collectively as a society, and on an individual level as well. Whether they involved finances, social engagement, emotional health, or work, they taught us valuable insights that we may not have otherwise gained during a typical year. As this year begins closing behind us, let’s recognize the valuable lessons learned that we can apply for years to come. Here are three important lessons from 2020 that will be beneficial in 2021…
As we enter another few months of colder weather, shorter days, and an unfortunate rise in COVID cases, it’s essential that we continue to implement wellness strategies to nourish both our mental and physical health. Gut health is imperative to overall wellness—especially to your immunity and brain function. The gut is often referred to as the “second brain” as it communicates with the brain, and it is the home of nearly 80% of your body’s immune cells. How can you best take care of your gut health? Here are some helpful tips…
After a delicious Thanksgiving meal with loved ones, does your mood feel lower? Are you hit with negative feelings that weigh you down? The holidays are a time of celebration and enjoyment; so why is it that once the festivities have ended, we’re met with a sense of sadness or regret? It’s more common than you’d think to experience post-holiday self-punishment. After the thrill of a positive experience, we’re susceptible to succumbing to negative emotions. Avoid punishing yourself and stop getting stuck in negative feelings by following these simple steps…
With the holiday season looming, it is becoming increasingly evident that this year’s festivities might not resemble years past. However, with a little extra effort and creativity, a merry holiday season can persevere. Here are three ways to cope with the virtual holiday season...
Have you been dealing with a lot of emotions lately? Supporters of both candidates feel a variety of intense emotions after an election. Both the thrill and excitement of a win and the disappointment and frustration of a loss can have lasting impacts post-election. While it’s okay to feel your feelings in the moment, it is important to know when to let go of those emotions. The tricky part of any emotionally-charged event is determining when to let your feelings pass, and how to move forward without allowing your emotions to overtake you. If you’re unsure about how to proceed during these days and weeks following the election results, don’t worry! Transition from intense feelings to a place of calmness and composure with these useful strategies…
Is life’s unpredictability getting to you? We’re in the midst of uncertain times. Between the implications of the coronavirus pandemic and the election results, many people are feeling understandably uneasy. We’re not sure what the future will look like and that uneasiness is causing us distress. When we feel fearful or overwhelmed, we have a natural tendency to go into fight (criticize, yell, get into arguments), flight (run away physically or mentally), or freeze (shut down or isolate) mode. This occurs because our minds and bodies are perceiving the uncertainty as a threat. While it’s okay in the short-term, it can take its toll on our bodies in the long-term. Chronic stress can cause us to feel fatigued, to experience anxiety or depression, and to suffer from sleep issues, among other things. It’s not healthy to be in this mode more often than necessary. Luckily, you can escape the constant state of stress and combat the unpredictability. Here are some quick tips and suggestions to give your mind and body a breather...
It’s possible that you’re facing election-related stress. With November 3rd just around the corner, most Americans are understandably anxious. The uncertainty of who our next president will be has everyone on-edge. The first step to coping with any kind of anxiety is to acknowledge how you’re feeling. Recognize that you are feeling increasingly nervous, or more easily frustrated, or more emotionally volatile. Next, develop ways to address the impact of your emotions today, before the election, and after the election results are announced as well. What can you do to remain emotionally resilient in the days ahead? Here are some helpful tips…
Does your teen have trouble adapting to change or bouncing back from challenges? Teenagers don’t have it easy during a pandemic. Their lives were already full of physical, social, and emotional changes every day. With the added stress of COVID-19, it’s understandable for teens to struggle with changes or setbacks. A mistake as small as spilling their glass of water or a problem as big as doing poorly on a math test could negatively impact their mood for the rest of the day. In today’s world, it’s more important than ever for teens to cultivate emotional resilience. It will help them deal with life’s changes and challenges without all of the emotional suffering. Share these helpful tips with your teen so that they can cope with adversity effectively…
Is your child “stuck” in negative pattern behavior? In a perfect world, you could tell your children what they’re doing wrong and they would actually listen. They would stop procrastinating homework, scrolling mindlessly through social media, or getting emotional when under pressure. Making a change is easier said than done. Whether it be managing time more effectively, being increasingly present in the moment, or staying focused on the task at hand, your teen can make a change for the better. How? By focusing on target behaviors. Let’s explore how your child can use target behaviors to succeed at self-improvement…
Does your teen struggle to stay focused on schoolwork? School was challenging enough before the pandemic. With online and hybrid learning, it has become even more difficult for teens to manage the responsibilities of being a student. It’s tough to focus in class when the classroom has become their bedroom. It can be a hurdle just to get started on homework when your teen is anxious about the workload. When teens get stuck in overwhelming feelings of anxiety, mindfulness skills help bring them into the present moment. Practicing mindfulness can really make an impact on your teen’s learning experience. Here are some mindfulness tips to help teens succeed at school…
Have your emotions felt out of control lately? It’s hard to be your best self during a pandemic. Trying to keep the family calm so that you all get along is a major undertaking—let alone keeping your own emotions in-check. Though it would be nice, you can’t ever have complete control over how you feel. The best you can do is to develop better emotion regulation skills so that you’re not feeling emotionally drained by the end of the day. Here are some DBT-inspired tips and tricks to manage an endless list of to-do’s while maintaining your composure…
Do you get easily frustrated with your family? Maybe it’s the way your kids chew with their mouths open or the way your partner stacks the dishes in the sink that gets on your nerves. These minor bothers can get exacerbated during a pandemic. Your emotions are only heightened with the added stress of health, financial, and social concerns. With so many things to worry about, it’s understandable that the little things might put your emotional state over the edge. One of the best ways to keep your cool during a pandemic is to practice patience. Patience is more than being able to wait for something or someone. It’s also the ability to tolerate unpleasant situations without getting angry or upset (without getting into Emotion Mind, as it’s called in DBT). Parents who are patient are better able to handle daily challenges within the family without losing their cool. Like playing the piano or riding a bike, patience is a learned skill that you can strengthen over time. Here are some ways to cultivate patience…
Have you been getting more involved in your kids’ online learning? Many parents are stepping in this school year to support their children with online learning so that they don’t fall behind academically. But have you ever considered the impact of your added involvement on your children’s executive functioning skills? Executive functioning skills are the set of skills that your child doesn’t get graded for; however, they do play a key role in learning and earning high marks. Strong executive functioning skills allow kids to organize, prioritize, and complete tasks effectively. With remote learning, strive to find a balance between stepping in to help and stepping back to let your kid figure things out on their own and develop vital executive functioning skills. Here are some strategies to help you and your children this school year...
Kids and teens of all ages recognize that this school year is not like any year before. Whether their school year is starting off with remote, hybrid, or in-person learning, it is a major change from what they are used to. The new school year already comes with the anxieties of new classes, different classmates, new teachers, and potentially a new school. The addition of a pandemic only makes the nervousness, uncertainty, and apprehension even more intense. As a parent, you can help to ease your child’s worries. Here are some strategies to make the extra daunting transition back into a new school year more manageable…
With the school year starting any day now, many parents and children are understandably anxious. There’s a great deal of uncertainty about what the new school year will look like and how it will compare to expectations. No matter what happens, this start of school will not be “normal.” It requires a different approach than previous years: an approach composed of determination, patience, compassion, and mindfulness. If you’re looking for ways to ease this especially challenging back to school transition for the kids (and for yourself), here are some helpful tips…
Are you concerned about the impact of the pandemic on your child’s social skills? It’s been months since children and teens have been in school in-person. With the new year approaching and many schools opting for hybrid or remote learning, kids will not experience the same amount of in-person interactions as they did during this time last year. It’s understandably troubling for parents who want to ensure that their children develop proper social skills for a healthy life ahead. Don’t worry—kids and teens continue to have opportunities to cultivate their social skills while social distancing! Help your child make the most of this time by taking an encouraging, purposeful approach with their social interactions. Here are some strategies to get you started…
As parents, we know that something is wrong when our teens lash out, act up, or isolate. The tough part is figuring out what they are struggling with and how to solve it. And when the issue at hand is procrastination, anxiety, self-harming, or other problem behaviors, many parents at a loss for where to begin. This is where DBT comes into play. DBT skills like Behavioral Chain Analysis can help you and your teen identify and prevent problem behaviors before they get out of control. With the uncertainty of the school year just around the corner, now is a great time to get a handle on negative patterns of behavior so that they don’t escalate in the weeks to come. Here’s your teen’s guide to identifying and preventing negative behaviors…
Has your child been emotional lately? Do certain things make your teen feel angry, upset, or on-edge? Maybe the tone of your voice sets them off, or a passing thunderstorm dampens their mood for the day. It’s understandable that some things will make people feel one way or another. Sometimes (especially with added stress of a pandemic), experiences can be very emotionally triggering—so much so, that they cause teens to get stuck in negative emotions for longer than necessary. Do you wish there was a way to help your teen not feel as frustrated by a friend who canceled Facetime plans or as anxious about ? Try using DBT skills, specifically emotion regulation skills! It’s simpler than you’d think…
