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Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]
Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.
1. Unplug
After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.
Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.
2. Go Outside
If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.
3. Refresh Yourself
After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.
4. Eat Healthy
A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.
5. Make Plans
Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.
Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.
Having an important interview is nerve-wracking for just about everyone. But when you’re an introvert, interviews can feel almost unbearable. If you are an introvert and you have an important interview coming up, follow these tips to feel calm and in control. 1. See it as an Opportunity An introvert’s first reaction to the prospect […]
Having an important interview is nerve-wracking for just about everyone. But when you’re an introvert, interviews can feel almost unbearable.
If you are an introvert and you have an important interview coming up, follow these tips to feel calm and in control.
An introvert’s first reaction to the prospect of an interview is usually dread. This obviously sets a very bad tone for the actual event. See the interview as an opportunity to advance your career or positively change your life in some way. Feeling anything right off the bat besides positivity is just setting you up for experiencing anxiety.
The more you know what to expect, the calmer you will feel walking into that meeting. It’s fine for you to ask some details about what you can expect. Will you be meeting with one person or more? What will be discussed? Don’t obsess over the information but try to get a sense of what you will experience. This will help you visualize the event ahead of time and get comfortable with the idea.
Once you find out who will be interviewing you, spend a little time looking up their background. Knowing a little bit about the person or people will also illustrate your interest in the position and help you be comfortable in conversation.
On the day, don’t scold yourself for being nervous. It is completely natural for everyone to be nervous. You care about the outcome, and you’re feeling on the spot. Everyone feels like this. Accept that nerves simply mean you want to do a good job and then stop thinking about them.
You know why there is so much discussion about the benefits of slow, deep breathing? Because it actually works. By breathing slowly and deeply you are sending a signal to your brain that there is no danger in your environment. Your brain then tells the rest of your body to “cool it.” Fight-or-flight hormones cease being excreted, heart rate slows, and you feel calm. This is powerful and it WORKS! So that morning getting ready, and on your drive, and while you are waiting, think of little else than keeping your breathe slow, deep and steady.
Being an introvert doesn’t have to be a curse. If you follow these five tips you will set yourself up for interview success.
We live in a society that worships the overachiever. Burning the candle at both ends and denying yourself pleasure until the work gets done is seen as honorable. And while having a good work ethic is definitely key to living your best life, it is also important to balance your work life with a sense […]
We live in a society that worships the overachiever. Burning the candle at both ends and denying yourself pleasure until the work gets done is seen as honorable. And while having a good work ethic is definitely key to living your best life, it is also important to balance your work life with a sense of play and freedom. If you don’t, you could experience burnout.
You may think that a workaholic would be every boss and manager’s dream employee. After all, if you’re someone who’s addicted to work, you’re generally the first one to arrive, last to leave, refuse to take vacations and take on mountains of work.
But workaholics are often not seen as team players, don’t delegate, and can’t handle their workload efficiently. And, because these individuals refuse to take time off of work, they can become sick. Workaholics experience far more work-related stress, anger, anxiety and depression, which can result in physical symptoms like headaches, migraines, GI upset and insomnia.
Wondering whether you are a workaholic? Here are 10 signs you may be addicted to working:
Workaholism is an actual disease like alcoholism that tends to be passed down from parent to child. Work addicts use work as a means to cope with emotional discomfort and feelings of inadequacy. Because there is a real, intense need for work as a distraction, other areas of their life tend to suffer. And the cycle goes on and on.
Workaholics can benefit greatly from cognitive behavioral therapy where they can learn coping strategies that allow them to feel better and work less.
If you or someone you know is addicted to work and would like to explore treatment options, please get in touch with me. I’d love to help you find some balance in your life.
Raising a teenager can be one of the most challenging experiences a parent will go through. Teenagers are in an awkward stage, dealing with hormonal changes that are out of their control and a developing brain. They’re awakening to new realizations about themselves and the world around them. Teenage rebellion is a natural phase, however, […]
Raising a teenager can be one of the most challenging experiences a parent will go through. Teenagers are in an awkward stage, dealing with hormonal changes that are out of their control and a developing brain. They’re awakening to new realizations about themselves and the world around them.
Teenage rebellion is a natural phase, however, handling it as a parent is anything but natural. If you’re struggling with raising an angry teen, here are some strategies that can help.
Keep Your Cool
It may be difficult to keep your cool when your teen is yelling at you, but as the adult, it’s important that you maintain control. Refrain from yelling, cursing, or name-calling your teen. Verbal abuse will only escalate the argument and will have a long-term impact on your child and your relationship. If your child is being verbally abusive, apply consequences to their behavior and speak in a calm, matter-of-fact tone.
Accountability, Not Control
Rather than trying to control your teen and their behavior, make them accountable. Set clear boundaries, and establish rules and consequences.
Listen
It can be difficult to listen when your child is yelling or angry. Your initial reaction may be to defend yourself or criticize. Rather than offering advice or judgment, actively listen to your teen. Be silent as they express themselves, and ask questions to better understand how they’re feeling. You can also calmly express that it’s difficult to listen to them when they’re angry and yelling. By genuinely trying to listen and understand them, you can teach them how to control their emotions and express themselves calmly.
Give Them Space
When your teen is angry and wants to storm off, let them go instead of following them and trying to continue or resolve the argument. It’s healthy for both of you to give each other space and time to cool off so you can revisit the discussion when you’re both feeling calmer.
Pick Your Battles
Your teen is going through a difficult phase, and needs empathy. Remember back to the times when you were a teen to help you empathize. There will be times when your teen is making a bigger deal of something than it needs to be, and as the adult it’s your job to know when to stand your ground, and when to let things go. Talk with your spouse to set boundaries and determine priorities of issues that can be compromised, and issues that are non-negotiable.
If you’re having difficulty with your angry teenager and want some help and guidance, call my office today so we can set up 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
Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing […]
Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing your child’s stress significantly.
Provide Stability
Help your child adjust to the changes in your family by providing as much stability as possible. Having established routines and continuity between their two homes will help your son or daughter feel safe and secure. You don’t need to have a strict schedule, just routines that your child can expect when they wake up, before they go to bed and when they come home. For example, there’s always a bath or a story before bedtime, and a healthy snack when they get home. Resist the temptation to overcompensate by lavishing your child with gifts, or letting them get away with things they normally would not. Structure in your home will help your children feel calm and stable.
Ease The Transition
Help ease the transition for your children by having a neutral pickup and drop off spot, such as your child’s school. You can drop your son or daughter off at school in the morning, and your ex can pick them at the end of the school day. This also eliminates stress for the child and sad goodbyes. Children are very perceptive and will be keenly aware of any sadness, anger, or frustration you may be feeling if you drop them off at your ex’s new place.
Give Kids Choices
Allowing your child to have a say will help them feel empowered, lessening any feelings they may have about things being out of their control. Have them pick out a new bedspread or pillows to decorate their space, or ask them to decide on a special dinner over the weekend. You can make them their favorite meal, try something new, or they can choose a restaurant they’d like to go to.
Reduce Stress on Arrivals
You can help your child adjust to the changes between two homes by making their arrival from your ex’s house as positive and structured as possible. Come up with a special but simple routine for when they come home. Something pleasant and comforting, such as sharing a snack or playing a game. Resist the temptation to bombard them with questions; let them unwind and process the change in their own time.
Your child has two parents living in two separate homes, but they only have one childhood. By remaining a positive force in your child’s life and maintaining stability, you can help them transition into their new normal.
Are you struggling with divorce, and need the support and guidance of a licensed professional? I can help. Please give my office a call today, and let’s schedule a time to talk.
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/
I was cooking the other day, (yes, given my schedule it doesn’t happen that often) and I noticed something about my two favorite types of cooking pans. I have a cast iron pan that my grandmother gave to me. It’s a great pan. Sturdy. Well worn. It’s seen its share of fried chicken and country […]
I was cooking the other day, (yes, given my schedule it doesn’t happen that often) and I noticed something about my two favorite types of cooking pans.
I have a cast iron pan that my grandmother gave to me. It’s a great pan. Sturdy. Well worn. It’s seen its share of fried chicken and country style steak. The only thing is, no matter what I cook in it, things always seem to get stuck. Doesn’t matter how much oil I use, stuff gets attached to the pan and you have to use a lot of elbow grease to get it off there when you’re trying to clean it.
The other favorite pan in my cupboard is my Teflon coated pan. I use this when I’m cooking eggs or giving something a quick sauté. There have been times that I’ve been in a hurry and just tossed the eggs in without giving a quick spray of Pam, and ya know what? It still didn’t stick. Things just came right off the pan. No elbow grease required for cleaning.
Looking at the pans got me to thinking.
Quite often, we’re like these pans. Things will be said to us, or something will happen and we allow it to get stuck to us. We become like the cast iron pan. We hold onto things. And like the cast iron pan, we sometimes hold the heat of the hurts. Cast iron pans are known for holding heat for a long time.
On the other hand, the Teflon pan folks have this ability to let things slide right off of them. When hurtful words or actions come their way, it may be there on them for moment, but it doesn’t cling to them. Doesn’t mean that they haven’t felt it and had to work with it a little while — but they are able to let it go. Like the Teflon pan, things don’t stick to them.
So, which are you? Do you tend to be like a cast iron pan and allow things to get stuck?
Or, are you more like the Teflon pan, with twith the ability to process and let go?
Bedelia Murray, MSW – Clinical Director
Although there are no official national statistics on attempted suicide (e.g., non-fatal actions) it is generally estimated that there are 25 attempts for each death by suicide. The vast majority of individuals who are suicidal often display cues and warning signs. Here is an easy to remember Mnemonic for warning signs of suicide: IS PATH […]
Although there are no official national statistics on attempted suicide (e.g., non-fatal actions) it is generally estimated that there are 25 attempts for each death by suicide. The vast majority of individuals who are suicidal often display cues and warning signs. Here is an easy to remember Mnemonic for warning signs of suicide: IS PATH WARM?
I Ideation
S Substance Abuse
P Purposelessness
A Anxiety
T Trapped
H Hopelessness
W Withdrawal
A Anger
R Recklessness
M Mood Changes
Ideation: Expressed or communicated ideation – threatening to hurt or kill self, or talking of wanting to hurt or
kill self; looking for ways to kill self; talking or writing about death, dying or suicide
Substance Abuse: Increased substance (alcohol or drug) use
Purposelessness: No reason for living; no sense of purpose in life
Anxiety: Anxiety, agitation, unable to sleep or sleeping all the time
Trapped: Feeling trapped (like there’s no way out)
Hopelessness: Hopelessness
Withdrawal: Withdrawal from friends, family and society
Anger: Rage, uncontrolled anger, seeking revenge
Recklessness: Acting reckless or engaging in risk activities, seemingly without thinking
Mood Change: Dramatic mood changes
These warning signs were derived as a consensus from a meeting of internationally – renowned clinical researches held under the auspices of the AAS in Wellesley, MA in November 2003.
May is National Mental Health Month For more than fifty years, our country has celebrated May as Mental Health Month to raise awareness about mental illness and the importance of mental wellness for all. Coastal Samaritan Counseling Center invites you to join in this important observance. Please forward these newsletter and/or bulletin excerpts to the […]
May is National Mental Health Month
For more than fifty years, our country has celebrated May as Mental Health Month to raise awareness about mental illness and the importance of mental wellness for all. Coastal Samaritan Counseling Center invites you to join in this important observance. Please forward these newsletter and/or bulletin excerpts to the person responsible for printing your weekly communications. The National Mental Health Association has resources available on their Web site as well. www.nmha.org If you have any questions, feel free to call the Center at 448-4820 or visit our website at www.coastalsamaritan.org.