Guide children to take deep breaths in and out, paying attention to the sensation of their breath. Encourage them to imagine they are blowing up a balloon with each inhale and slowly deflating it with each exhale. This exercise helps kids calm their bodies and minds.
Invite children to explore their senses mindfully. Provide them with objects of different textures, scents, tastes, and sounds. Encourage them to observe and describe each sensation without judgment. This activity enhances their sensory awareness and presence in the moment.
Take children on a mindful walk, instructing them to focus on each step they take. Encourage them to notice how their feet feel against the ground and pay attention to the sights and sounds around them. This exercise helps kids connect with their surroundings and experience the present moment fully.
Teach children to eat mindfully by engaging their senses while they eat. Encourage them to take small bites, savor the flavors, and notice the textures of their food. This exercise promotes gratitude for nourishment and helps children develop a healthy relationship with food.
Guide children through a visualization exercise where they imagine being in a peaceful place such as a beach or a meadow. Encourage them to use their imagination to create vivid images and experience a sense of relaxation and tranquility.
Provide children with coloring books or blank paper and art supplies. Encourage them to focus on the process of coloring or drawing, paying attention to the colors they choose and the movements of their hands. This activity promotes concentration and creativity.
Teach children how to do belly breathing by placing their hands on their bellies and taking deep breaths. Instruct them to feel their bellies rise and fall with each breath. This exercise helps kids relax and release tension in their bodies.
Encourage children to express gratitude by writing or drawing three things they are grateful for each day. This practice helps shift their focus towards positivity and cultivates an appreciation for the little things in life.
Invite children to close their eyes and listen carefully to different sounds around them. They can focus on nature sounds, music, or even everyday sounds in their environment. Encourage them to notice each sound without judgment or interpretation.
Guide children through a loving-kindness meditation where they send positive thoughts and well-wishes to themselves, family members, friends, and even people they may find challenging. This practice promotes empathy, compassion, and emotional well-being.
Remember to keep these mindfulness exercises light-hearted and age-appropriate for kids. Encourage them to practice regularly but without any pressure or expectation. By incorporating these fun mindfulness activities into their daily routines, children can develop valuable skills for managing stress, enhancing focus, and nurturing their overall well-being.
]]>To make mindfulness more enjoyable for teenagers, here are 10 fun activities they can try:
Coloring is not just for kids! Mindful coloring involves focusing on the colors, patterns, and sensations as you fill in a coloring book or a mandala design. This activity promotes relaxation and concentration, allowing teens to quiet their minds and find a sense of calm.
Encourage teens to take a mindful walk in nature. Encourage them to pay attention to their surroundings, notice the sounds, smells, and textures they encounter along the way. This activity helps teens connect with nature and experience the present moment fully.
Introduce teens to guided meditation through apps or online recordings. Guided meditations provide step-by-step instructions to help teens relax and focus. These sessions can range from a few minutes to longer periods, allowing teenagers to find what works best for them.
Teach teens to eat mindfully by encouraging them to savor each bite, notice the taste, texture, and aroma of their food. Engaging in mindful eating helps teens develop a healthier relationship with food and promotes a sense of gratitude for the nourishment it provides.
Yoga combines movement and mindfulness, making it an ideal practice for teenagers. Encourage them to try beginner-friendly yoga routines or attend a yoga class specifically designed for teens. Yoga helps teens improve flexibility, strength, and body awareness while cultivating mindfulness.
Teach teens different breathing techniques such as deep belly breathing or box breathing. These exercises help calm the nervous system and bring focus to the present moment. Breathing exercises are simple yet effective tools that teenagers can use anytime, anywhere.
Encourage teens to keep a mindfulness journal where they can express their thoughts, feelings, and observations. Journaling allows them to reflect on their experiences and gain insight into their emotions. It's a creative outlet that promotes self-discovery and self-expression.
Guide teens through a body scan meditation where they focus their attention on each part of their body, starting from their toes up to their head. This practice helps teens become aware of bodily sensations and promotes relaxation throughout the body.
Invite teens to practice mindful listening by focusing on sounds in their environment. They can choose calming music or nature sounds and pay attention to the nuances of each sound without judgment. Mindful listening enhances awareness and cultivates a sense of presence.
Encourage teens to cultivate gratitude by writing down three things they are grateful for each day. This practice helps shift their focus towards positivity and appreciate the small joys in life. Regularly practicing gratitude can boost happiness and overall well-being.
Remember, mindfulness is a skill that takes time to develop, so encourage teenagers to be patient with themselves as they explore these activities. By incorporating these fun mindfulness practices into their daily routines, teens can experience the benefits of mindfulness while enjoying the process.
]]>A positive school climate is instrumental in promoting the mental health and well-being of students. It sets the stage for a nurturing environment where students feel supported, valued, and empowered to thrive. In this blog post, we will explore various strategies and initiatives that schools can implement to create a positive and supportive climate for students, including promoting inclusivity, fostering strong relationships, and addressing bullying.
A positive school climate has a profound impact on the mental health and overall well-being of students. It contributes to a sense of belonging, safety, and connection that is essential for their growth and development. Here are some reasons why a positive school climate is crucial for promoting mental health:
A positive school climate fosters an inclusive environment where every student feels welcomed, respected, and valued for who they are. This sense of belonging is essential for students' mental well-being and helps create a supportive community.
Positive relationships with teachers, peers, and other school staff are vital for students' mental health. A supportive school climate encourages the development of meaningful connections and provides students with a network of care and support.
A positive school climate actively addresses bullying, discrimination, and negative behaviors. By creating a culture of respect, empathy, and accountability, schools can prevent mental health challenges associated with peer conflict and mistreatment.
By implementing these strategies and initiatives, schools can create a positive climate that promotes the mental health and well-being of their students. A supportive environment sets the stage for academic success, emotional resilience, and overall flourishing.
Creating a positive school climate is an ongoing effort that requires collaboration, dedication, and a commitment to the holistic development of every student. Let us work together to build nurturing environments where every student feels valued, supported, and empowered to thrive.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional advice. If you have concerns about your child's mental health or well-being, please seek guidance from qualified educators or mental health professionals.
]]>In today's rapidly changing world, emotional education is more important than ever. Teaching social-emotional skills in schools not only supports the overall well-being of students but also equips them with essential skills for success in life.
In this blog post, we will explore the significance of integrating social-emotional learning into the curriculum and provide practical suggestions for educators to incorporate these skills into their teaching.
Social-emotional learning (SEL) focuses on developing skills related to self-awareness, self-management, social awareness, relationship building, and responsible decision-making. By incorporating SEL into the curriculum, schools can help students develop emotional intelligence, empathy, and resilience. Here are some reasons why social-emotional learning is crucial:
Research shows that students who receive social-emotional education tend to have better academic performance. By cultivating skills such as self-regulation and stress management, students can improve their focus, attention, and overall ability to learn.
Social-emotional learning helps students develop healthy relationships with peers, teachers, and their broader community. By promoting empathy, communication skills, and conflict resolution strategies, schools can create a positive and inclusive environment where students feel understood and supported.
Emotional education equips students with the tools to cope with challenges and setbacks effectively. By teaching skills like self-awareness, problem-solving, and goal-setting, schools can help students build resilience and navigate through life's ups and downs with confidence.
Integrating social-emotional learning into the curriculum doesn't have to be complicated. Here are some practical suggestions for educators:
Encourage students to reflect on their emotions, thoughts, and values through activities such as journaling or mindfulness exercises. This helps students develop self-awareness and a better understanding of their own feelings and behaviors.
Create opportunities for students to understand different perspectives and develop empathy towards others. Assign projects or discussions that encourage students to put themselves in someone else's shoes and consider alternative viewpoints.
Introduce stress management techniques such as deep breathing exercises, mindfulness practices, or physical activities like yoga or stretching. These techniques help students develop healthy coping mechanisms for managing stress and anxiety.
Incorporate group activities, projects, or discussions that promote teamwork, cooperation, and communication. This allows students to develop essential social skills while working towards a common goal.
Establish clear expectations for behavior and encourage open communication in the classroom. Foster an environment where students feel safe to express their feelings, ask for help when needed, and engage in respectful dialogue.
By incorporating these practical strategies into their teaching practices, educators can effectively integrate social-emotional learning into the curriculum and support the holistic development of their students.
Remember, social-emotional learning is an ongoing process that requires consistency and effort. By prioritizing emotional education, schools can empower students with the skills they need to thrive academically, socially, and emotionally.
In conclusion, integrating social-emotional learning in schools is a powerful investment in the well-being and future success of students. By fostering emotional intelligence, empathy, and resilience, educators can help students navigate the complexities of the world with confidence and compassion.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional advice. If you have concerns about your child's social-emotional development, please seek guidance from qualified educators or mental health professionals.
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Resilience is a crucial component of children's mental health and well-being. It equips them with the ability to bounce back from adversity, cope with challenges, and thrive in the face of setbacks. As educators, schools play a vital role in fostering resilience in students. In this blog post, we will explore the importance of resilience in children's mental health and offer strategies that schools can adopt to help students develop resilience.
A growth mindset is the belief that abilities and intelligence can be developed through effort and perseverance. By promoting a growth mindset, schools can help students build resilience and develop a positive attitude towards challenges. Consider the following strategies:
Problem-solving skills are essential for building resilience as they help students navigate challenges effectively. Schools can incorporate problem-solving skills into the curriculum and provide opportunities for students to develop these skills. Consider the following approaches:
Having a strong support network is crucial for building resilience in students. Schools can create an environment where students feel connected, supported, and encouraged. Consider the following strategies:
By promoting a growth mindset, teaching problem-solving skills, and providing support networks, schools can help students develop resilience. These strategies empower students to face challenges head-on, learn from setbacks, and grow stronger in the process.
Remember, building resilience is an ongoing process that requires patience, consistency, and a nurturing environment. Let us work together to create schools where resilience is nurtured and every student has the tools they need to overcome obstacles and thrive.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional advice. If you have concerns about your child's resilience or mental health, please seek guidance from a qualified mental health professional.
]]>In this blog post, we will explore the importance of physical well-being for better mental health and provide ideas on how schools can create an environment that fosters healthy habits.
Schools can play a vital role in promoting healthy habits that contribute to children's overall well-being. By integrating healthy practices into the school culture, educators can set a positive example and empower students to make healthy choices. Here are some ideas:
Regular physical activity has numerous benefits for children's mental health, including stress reduction, improved mood, and increased self-esteem. Schools can create an environment that encourages students to engage in physical activity throughout the day. Consider the following strategies:
Schools can create a supportive environment that prioritizes physical well-being and mental health. By fostering a culture that values both aspects, students are more likely to adopt healthy habits and feel supported in their journey towards overall well-being. Consider the following approaches:
By prioritizing physical well-being, schools can contribute significantly to better mental health outcomes for their students. By integrating healthy habits into daily routines, promoting regular physical activity, and creating a supportive environment, schools can empower students to lead healthier lives while nurturing their mental well-being.
Remember, every step towards promoting physical well-being is a step towards supporting better mental health among children.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional advice. If you have concerns about your child's physical or mental health, please seek guidance from a qualified healthcare professional.
]]>Supporting children's mental health is a shared responsibility that extends beyond the walls of the classroom. Collaborative efforts involving parents and the wider community are crucial in creating a nurturing environment for children to thrive emotionally and mentally. In this blog post, we will explore the importance of engaging parents and communities in supporting children's mental health and provide suggestions on how schools can foster these collaborative approaches.
Strong partnerships between schools and parents can have a significant impact on children's mental well-being. Regular communication and collaboration with parents help create a supportive network that reinforces positive mental health practices. Here are some suggestions for building effective partnerships:
Schools play a vital role in connecting families with mental health resources. By providing access to information and support, schools can empower parents to play an active role in their child's mental health journey. Consider the following ideas:
Community events centered around mental health awareness can bring together schools, parents, and various stakeholders to collectively address the well-being of children. These events serve as platforms for education, sharing experiences, and fostering a sense of belonging. Here are some event ideas:
By engaging parents and communities in supporting children's mental health, schools can create a comprehensive support system that nurtures the well-being of every child. Together, we can promote a positive environment that fosters emotional resilience, empowers families, and ensures that children thrive both academically and emotionally.
Remember, supporting children's mental health requires ongoing collaboration and effort. Let us join hands to make a lasting impact on the lives of our children!
Disclaimer: The information provided in this blog post is for educational purposes only and should not be considered a substitute for professional advice. If you have concerns about your child's mental health, please seek guidance from a qualified mental health professional.
]]>Emotional intelligence plays a crucial role in a child's overall development. It helps them understand and manage their emotions, empathize with others, and build strong relationships. By fostering emotional intelligence from an early age, we can equip children with essential skills that will benefit them throughout their lives.
Fortunately, developing emotional intelligence can be an enjoyable and engaging process for children. Here are some fun ways to promote emotional intelligence in kids:
Storytelling is a powerful tool that allows children to explore different emotions and perspectives. Choose books or create stories that address various emotions and encourage discussions about how the characters feel. After reading or listening to a story, engage children in role-playing activities where they can act out different emotions and understand their impact on others.
Charades is a classic game that can be modified to focus on emotions. Write down different emotions on separate pieces of paper and let children pick one randomly. They must then act out the emotion without using any words, while others try to guess what emotion they are portraying. This game helps children recognize and understand different emotions non-verbally.
Encourage children to keep a feelings journal where they can express their emotions through drawings, writings, or even stickers. This journal can serve as a safe space for them to reflect on their feelings, understand their triggers, and find healthy ways to cope with them. Regularly discussing their entries can help build their emotional vocabulary and deepen their self-awareness.
Practicing mindfulness helps children develop awareness of their thoughts, feelings, and bodily sensations. Incorporate fun mindfulness activities into their daily routine, such as guided breathing exercises, sensory walks, or yoga for kids. These activities promote self-regulation, reduce stress, and enhance emotional awareness.
Engage children in games that foster empathy and perspective-taking. For example, play "What Would You Do?" scenarios where you present hypothetical situations and ask children how they would respond and how others might feel in those situations. This game encourages critical thinking, empathy, and understanding of diverse perspectives.
Art provides an excellent platform for emotional expression. Encourage children to engage in collaborative art projects where they can work together to create something meaningful. This activity promotes communication, cooperation, and understanding of each other's ideas and emotions.
Music has the power to evoke emotions and connect people on a deep level. Encourage children to listen to different genres of music and discuss how the music makes them feel. Dancing is another wonderful outlet for emotional expression. Teach them simple dance routines or let them freestyle to express their emotions through movement.
Engage children in problem-solving games that require them to think critically, consider different perspectives, and find creative solutions. Games like puzzles, board games, or team-building activities help develop emotional intelligence by promoting cooperation, communication, and resilience.
Engaging children in volunteer work or community service activities allows them to develop empathy by witnessing the needs of others firsthand. Participating in such activities helps them understand the importance of kindness, compassion, and giving back to the community.
Create a safe and open environment for family discussions about emotions, feelings, and experiences. Encourage children to express themselves freely and validate their emotions. These discussions help strengthen family bonds, build trust, and promote emotional intelligence development.
]]>Remember that developing emotional intelligence is an ongoing process that requires patience and consistency. By incorporating these fun activities into your child's routine, you can create a nurturing environment that supports their emotional growth and well-being.
Intergenerational trauma refers to the transmission of traumatic experiences and their emotional, psychological, and behavioral effects across generations. It occurs when the trauma experienced by one generation affects the next generation's development and well-being. These traumas can stem from various sources such as war, violence, abuse, neglect, or even cultural or societal factors.
One way to address intergenerational trauma is through a therapeutic approach called reparenting. Reparenting involves consciously and intentionally providing the nurturing, emotional support, and guidance that may have been lacking in our own childhoods. It is a process of healing ourselves while simultaneously creating a healthy and secure attachment with our children.
Understanding reparenting can be a powerful tool in breaking the cycle of intergenerational trauma and fostering a positive family environment. Here are some key points to consider:
Self-reflection: Take the time to reflect on your own upbringing and experiences. Recognize any unresolved traumas or emotional wounds that may be impacting your parenting style. Understanding your own triggers and vulnerabilities is crucial in breaking the cycle.
Seek support: Reparenting is not an easy journey, and it's essential to seek support from therapists, support groups, or trusted friends who can provide guidance and empathy. They can offer valuable insights and help you navigate through the healing process.
Emotional availability: Being emotionally available to your child is vital in reparenting. This means actively listening to their feelings, validating their experiences, and providing them with a safe space to express themselves. Building a secure attachment with your child creates a foundation of trust and emotional resilience.
Setting boundaries: Establishing clear boundaries helps create a sense of safety and predictability for both you and your child. Boundaries teach children about respect, personal space, and consent, fostering a healthy sense of self and promoting healthy relationships.
Break the silence: Intergenerational trauma often thrives in silence and secrecy. Encourage open communication within your family. Create an environment where your child feels comfortable discussing their emotions, fears, and concerns. By breaking the silence, you can address any issues head-on and promote healing.
Practice self-care: Remember that healing yourself is an integral part of reparenting. Take time for self-care activities that nourish your mind, body, and soul. Engage in therapy, mindfulness practices, exercise, or hobbies that bring you joy. When you prioritize your well-being, you become better equipped to provide the love and support your child needs.
Embrace imperfections: Reparenting is an ongoing process filled with ups and downs. It's important to remember that perfection is not the goal. Embrace your imperfections, learn from your mistakes, and forgive yourself along the way. Showing vulnerability and resilience models healthy coping mechanisms for your child.
By addressing intergenerational trauma through reparenting, we have the power to break cycles of pain and create a brighter future for our children. Remember, healing is a journey that requires patience, compassion, and dedication. Together, we can foster a nurturing environment where our children can flourish and thrive.
]]>Take time for yourself: carve out a few minutes each day to do something you love, whether it's reading a book, taking a bath, or going for a walk.
Practice gratitude: focus on the things you are grateful for in your life, no matter how small.
Prioritize sleep: aim for seven to eight hours of sleep each night, and create a relaxing bedtime routine to help you unwind.
Say "no" when needed: don't overcommit yourself or take on too much. Saying "no" is a form of self-love.
Move your body: exercise releases endorphins and can help reduce stress and anxiety. Find a physical activity you enjoy and make time for it regularly.
Eat well: nourish your body with healthy foods that make you feel good.
Practice mindfulness: take a few minutes each day to practice mindfulness meditation or breathing exercises to reduce stress and anxiety.
Connect with loved ones: spending time with loved ones can help boost your mood and give you a sense of connection.
Seek support: don't be afraid to ask for help or seek support from a therapist or support group.
Practice self-compassion: be kind and gentle with yourself, especially during challenging times. Remember that self-love is not selfish, but necessary for your well-being.
By incorporating these simple self-love practices into your daily routine, you can prioritize your well-being and show yourself the love and care you deserve. Remember, taking care of yourself is not only good for you, but also for those around you.
The Self-Love Workbook for Moms is a powerful tool designed to help busy moms prioritize their well-being and practice self-love. This interactive workbook includes exercises, prompts, and tools to help moms cultivate self-awareness, build self-confidence, and practice self-care.
The workbook offers a structured approach to self-love, providing moms with a clear roadmap to follow as they embark on their self-love journey. It covers topics such as self-compassion, self-care, and setting boundaries, with practical exercises and tools to help moms apply these concepts to their daily lives.
The Self-Love Workbook for Moms is an excellent resource for moms who are struggling to prioritize their own needs and want to cultivate a more positive and loving relationship with themselves. By working through the exercises and prompts in the workbook, moms can develop greater self-awareness and build the foundation for a more fulfilling and joyful life.
]]>Emotional regulation helps children in various ways, including:
Better self-awareness: Children who have developed emotional regulation can identify and understand their emotions, which leads to better self-awareness.
Improved decision-making: Emotional regulation helps children to make better decisions by reducing impulsivity and increasing self-control.
Better social relationships: Children who can regulate their emotions can communicate their feelings effectively, which leads to better social relationships.
Improved academic performance: Emotional regulation skills help children to focus and concentrate on their studies, leading to better academic performance.
How Can Parents Help Children Develop Emotional Regulation?
Parents play a crucial role in helping their children develop emotional regulation skills. Here are some ways to help children develop emotional regulation:
Encourage Emotional Expression: Encourage children to express their feelings openly and without judgment. Help them identify and label their emotions by asking questions like, "How do you feel about that?" or "Can you tell me what you're feeling right now?"
Teach Coping Skills: Teach children coping skills such as deep breathing, mindfulness, and positive self-talk to help them manage their emotions when they feel upset or overwhelmed.
Set Clear Boundaries: Setting clear boundaries and expectations helps children understand what is expected of them and what consequences may follow if they break the rules.
Model Healthy Emotional Regulation: Children learn by example, so it's essential to model healthy emotional regulation. Show your children how you manage your emotions in a positive and healthy way.
Practice Empathy: Encourage children to practice empathy by putting themselves in other people's shoes. This helps them develop compassion and understanding, which are essential for healthy social relationships.
Emotional regulation cards for children are a set of cards designed to help kids identify, understand and manage their emotions effectively. These cards are an excellent tool for parents, teachers, and therapists to assist children in developing emotional intelligence and self-awareness.
Each card features a colorful and engaging illustration, along with a description of an emotion and tips for managing that feeling. Children can use the cards to identify and label their emotions, as well as to learn coping strategies to manage difficult feelings.
The emotional regulation cards are an easy-to-use resource that can be integrated into daily routines and activities, such as storytime or group discussions. With regular use, these cards can help children build confidence, resilience, and emotional stability.
In conclusion, emotional regulation is an essential skill for children's social and emotional development. As parents, we can help our children develop emotional regulation skills by encouraging emotional expression, teaching coping skills, setting clear boundaries, modeling healthy emotional regulation, and practicing empathy. By doing so, we can help our children build a solid foundation for their mental and emotional well-being.
]]>Growth mindset is the belief that one's skills and intelligence may be enhanced through effort, commitment, and perseverance. Teenagers must embrace and accept it in order to successfully navigate the difficulties and uncertainties of adolescence. This blog post will go over the benefits of growth mindset for teens and how it may improve both their academic and personal lives.
Teenagers that have a growth mindset are more likely to approach learning with a positive outlook. They are more inclined to see difficulties and failures as chances for development and learning than as setbacks or evidence of incompetence. Teenagers who adopt this perspective can study with enthusiasm and interest and can experiment with new ideas and concepts without worrying about failing.
Resilience and persistence are essential qualities for success in life. With a growth mindset, teens are more likely to bounce back from setbacks and failures. They view challenges as opportunities to learn and grow, rather than obstacles to be avoided. This mindset encourages teens to persist through difficult times, helping them to develop the resilience necessary to achieve their goals.
Self-efficacy is the belief in one's ability to succeed in specific situations. Teens with a growth mindset are more likely to have a high sense of self-efficacy, as they believe that they can improve their abilities through hard work and dedication. This mindset helps teens to develop confidence in their abilities, empowering them to take on new challenges and pursue their goals.
Adolescence can be a challenging time for many teens, as they face a range of emotional and mental health issues. Having a growth mindset can help to support healthy emotional and mental well-being, as it encourages teens to adopt a positive and proactive approach to their challenges. By viewing challenges as opportunities for growth and learning, teens are less likely to experience anxiety, stress, or depression, and are more likely to develop a sense of purpose and meaning in their life.
The '' You Can Do It'' Growth Mindset Journal for Teens is an innovative and inspiring tool designed to help teenagers develop a growth mindset and achieve their full potential. This journal offers a guided approach to help teens shift their mindset towards one that embraces challenges, sees failure as an opportunity to learn and grow, and fosters a sense of self-efficacy.
The journal contains thought-provoking prompts and exercises, each designed to help teens develop a growth mindset and achieve their goals. The prompts are carefully crafted to help teens reflect on their progress, set achievable goals, and celebrate their successes. The exercises are designed to help teens overcome obstacles, develop resilience and persistence, and cultivate a positive attitude towards learning.
With its simple and easy-to-use format, the Growth Mindset Journal for Teens is an ideal tool for parents, educators, and mentors who want to support the development of a growth mindset in teens. It is suitable for use in schools, youth organizations, or at home.
In conclusion, growth mindset is an essential concept for teenagers to understand and embrace. It encourages a positive attitude towards learning, promotes resilience and persistence, fosters a sense of self-efficacy, and supports healthy emotional and mental well-being. By embracing a growth mindset, teens can develop the skills and qualities necessary for success in all areas of their lives.
]]>Because of the everyday trauma they endured, survivors frequently experienced an internal, enduring sense of unease as children. This article will emphasize the value of feeling secure, extreme attentiveness, and techniques for overcoming emotions of impending catastrophe.
Children who had experienced severe trauma did not get the assurances they required from their caretakers that everything will be fine. In spite of everything life threw at them, survivors learned a feeling of hope and acceptance that they might still flourish.
Feeling safe entails not having the impression that a nuclear war or cliff-jumping are imminent. Being secure entails having no fear of judgment from others around you. In the context of childhood trauma, it is also the capacity to create and utilize a safe space in your mind. When we are born, that safe zone is a built-in mechanism, but it is quickly gone due to abuse.
Being secure also entails having a strong sense of self-worth, being free of self-doubt, growing out of childhood, and believing wholeheartedly that you deserve to live in a happy, rational environment.
Feeling wanted makes you feel secure in your surroundings. Many survivors, however, never felt safe and secure, let alone attached to their caregivers, because there was a stark absence of love and stability in their lives.
Children cannot develop or form relationships outside of the house if they don't feel safe. Children are left feeling alone and afraid as a result, which, if ignored, can result in a variety of mental health issues in later life.
Hypervigilance
Extreme awareness known as hypervigilance renders a survivor extremely sensitive to their surroundings. Even though there is little chance that something horrible will happen today, being too vigilant makes a person who has experienced trauma in childhood feel uncomfortable and wait for another episode of trauma.
Hypervigilance is frequently a sign of mental health issues, such as schizophrenia, complicated PTSD, anxiety disorders, and dissociative identity disorder. Being too attentive can have a negative impact on a survivor's life as well as how they interact with and perceive other people. In addition, when the victim battles with feeling unsafe, it could lead to paranoia.
Because of their experience and what happened there, survivors typically need expert assistance to overcome the uneasy feeling. Hypervigilance is accompanied by a variety of symptoms, including bodily, psychological, behavioral, and emotional signs.
Physical symptoms of hypervigilance.
Emotional symptoms of hypervigilance.
Behavioral symptoms of hypervigilance.
Mental symptoms of hypervigilance.
The extreme discomfort of hypervigilance can seriously hamper a survivor's capacity to engage with others in a healthy manner. When you worry that your intimate partner will leave you or damage you, things become difficult.
Triggers and Feeling Unsafe
People who are hypervigilant and fearful don't respond effectively to environmental cues. These triggers cause the survivor to have unexpected emotional outbursts that can vary from wrath to extreme terror.
Some common triggers for hypervigilant episodes are as follows:
These powerful emotions mirror those the survivor felt when they were abused and mistreated by the adults in their lives.
Healing Options
Your doctor must first try to identify the underlying the cause of hypervigilance in order to treat it. Depending on the reason why a patient never feels safe, the doctor may apply a different treatment plan for each patient. It's critical to take into account the possibility that you'll require a recommendation for a therapist or psychiatrist.
Therapy. If you want to overcome not feeling safe, therapy with a licensed therapist or other mental health specialists may be beneficial and perhaps required. Here are a few therapy techniques you might want to try.
Cognitive Behavioral Therapy (CBT). Anxiety can be effectively treated with CBT. You will discuss your painful background with your therapist during a CBT session, directing the discourse. Your therapist can help you identify the root of your inability to feel safe and provide solutions.
Eye movement desensitization and processing(EMDR). Eye movements are combined with recalling and processing painful experiences during EMDR.
Standard talk therapy. You will discuss your recollections of what happened during this therapy session, and you will work through them until they are no longer bothersome and have vanished into the past, where they belong.
Exercises for grounding. Being a child trauma survivor, I've spent my entire life being hypervigilant. I occasionally experience random feelings of terror and dread as if horrible things are about to occur. Doing grounding exercises is one practice that helps me get past the horrible feelings of impending doom.
Medication. If you have a trauma-related condition such complicated post-traumatic stress disorder or dissociative identity disorder, or if you have an anxiety disorder, you may need medication. Antidepressants, beta-blockers, and anti-anxiety meds are some of these drugs.
Exercises that ground you help you return to the present so that the overwhelming feelings or flashbacks from the past are less intense.
It is crucial to keep in mind where and when you are in the "now" when you feel like the world is about to end or that something terrible will happen at any second. Say aloud to yourself your name, age, and current location.
You can also wash your face with some water. You might perform another activity by taking a look around the room and naming each item.
The first two grounding exercises stated above cannot be done in front of coworkers or in the workplace. On the other hand, you can breathe slowly and deeply via pursed lips whenever you want to.
When hypervigilance strikes, you can try a variety of activities to help you regain your balance. The deep breathing practice is what I use the most, but I've also tried the other two on the list. I can feel my fight-or-flight reactions subsiding after using them, and I can resume my daily activities.
To Conclude
A terrible outcome of childhood trauma is never feeling secure. You do not have to continue being a victim of this internal issue, though.
You may discover fresh, practical coping mechanisms for the feeling of not being safe and the accompanying hypervigilance during therapy. However, you can utilize the following resources outside of therapy sessions:
Think before you act
Recognize your inner feelings and emotions.
Practice being mindful.
Establish sound boundaries with both you and other people.
Constantly feeling unsafe is draining and can be problematic for building connections. You can only be relieved of the anguish and suffering of hypervigilance via good treatment.
]]>Do you know there is something called parenting stress and that there is even a parenting stress index which is a questionnaire assessing parents’ feelings about their role as a parent? Parenting stress is so real, there is even a questionnaire about it!
Parenting stress is associated with lower emotional well-being in parents, and it has been found to be one of the reasons for poor parent-child relationship. Additionally, it is one of the main reasons for a child’s poor mental health.
The distress you experience when you feel you just can’t cope as a parent is called parenting stress. You feel that there are too many demands placed on you and that the demands are too high. Additionally, you don’t feel you have the resources to meet those demands.
Where does parental stress come from? Well, the reality is that there is not just one thing that we can easily identify as the reason behind parental stress. If we want to be realistic, parental stress depends on the circumstances each parent must deal with since we are all different and we all have different conditions to face.
For some of us, economic conditions might be the reason for parental stress whereas for others social isolation or lack of a support system. Parents’ and children’s characteristics and their relationships can also lead to parenting stress. Being a parent, however joyful and fulfilling can be, still adds a lot of responsibility and demands on parents. Recent generations of parents have also been stripped of any support from their close circle too for various reasons and that adds to our stress too.
Parents with high stress report a negative impact on their own emotional well-being, but also a less positive outlook on parenting and less satisfaction in the parental role. Moreover, they tend to experience less pleasure in and enjoyment of their children. Not surprisingly, they report lower feelings of self-efficacy in the parenting role; that is, they feel less competent in carrying out their parental responsibilities and less confident that their efforts will have a positive impact on their children. High levels of parenting stress can contribute, for some parents, to psychological disorders, such as depression and anxiety.
So, what can you do about it? Well, the first thing I would advise you is not to think that you are an inferior parent just because you are feeling overwhelmed. You’ve just got too much on your plate. That’s important to remember because feelings of hopelessness, defensiveness, and guilt can worsen your stress.
How to deal with parenting stress:5 tips
Being a parent is learning about strengths you didn’t know you had, and dealing with fears you didn’t know existed.
]]>The reason I haven’t shared anything for that age group is that toddlers are role models of growth mindset and that is fantastic! Young children with their curiosity and exploration of the environment naturally lean towards a growth mindset. They learn through trial and error, through various incidents, as well as through modeling and teaching.
Typically, young age children do not struggle with a fixed mindset but it’s a perfect age for you to start helping them not lose it and reinforce it for the years to come.
As a parent, there are quite a few things you can do. Specifically:
Some other things I think you should be focusing on in younger years to set the stage for a growth mindset is to focus on problem-solving, accepting mistakes and failures as part of everyday life, and confidence-building.
How do you do that?
“If parents want to give their children a gift, the best thing they can do is to teach their children to love challenges, be intrigued by mistakes, enjoy effort, and keep on learning. That way, their children don’t have to be slaves of praise. They will have a lifelong way to build and repair their own confidence.”
― Carol S. Dweck
As parents, we all learn that we should praise our children. We are told to find as many opportunities as possible to praise our children and to be generous with our praise, so that our children feel good, perform well and learn better. Most of us, never question that advice, but should we? Should we think twice when or how to praise them? There is something called the ‘praise paradox’ and many studies now show that the way we praise our children can have a detrimental effect on their mental wellbeing.
Praise can be defined based on two criteria: what is being praised, and how much it is being praised. We can praise someone’s abilities (“You are so clever!”), or we can praise their efforts (“You have worked hard on this!”). We can give appropriate praise (“You did very well this time!”) or inflated praise (“This is your best work ever!”). Each type of praise will have a different impact on someone’s self-esteem and future motivation levels.
That’s where the praise paradox comes from. Parents think that it’s better to praise a child based on their abilities “You’re smart’ or even inflate their praise “That’s incredibly beautiful’. Paradoxically, such praise can lower children’s motivation and feelings of self-worth in the face of setbacks (e.g., when they struggle or fail).
Praise paradox is even a bigger reality when praising young girls. Telling young girls ‘you are so clever’ or ‘you have a perfect behavior’ can actually affect their confidence making them develop a fixed mindset and become less resilient.
Research shows that the majority of girls, -particularly- have a set mindset, tending to think that abilities are fixed, and that people are born with a certain talent or ability, and some aren’t. Usually, girls believe their abilities are distinctive and unchangeable, while boys believe they can work hard and practice to develop their abilities. The kinds of praise and feedback children receive from parents and teachers is believed to play a major role in this difference in attitude.
Girls developmentally can display self-control earlier and are better to follow instructions, so early on they will receive praise like ‘you are clever’ or ‘you are such a good student’, making them subconsciously understand that cleverness, goodness and smartness are qualities you either possess or not. On the other hand, boys, who often lose focus or misbehave, are frequently told to ‘pay attention a bit more to learn this’ or ‘try a bit harder to get it right’ which teaches them that by trying harder they will succeed. From a young age, this difference in feedback teaches both groups the subtle message of what it means when they encounter something difficult: boys take it as a sign to pay attention and try harder and girls as a sign that they aren’t good enough.
A child’s willingness to keep trying on a challenging task relates to the praise we give them. When the praise is person-specific like ‘you are smart at this’ the next time they will struggle they will think they are not and stop trying. That is one of the reasons why girls don’t stay engaged in STEM given that these subjects are more challenging and process specific. The key is to help girls develop a growth mindset by praising the process they engage in which will foster resilience and determination that helps them try harder even if they encounter challenges.
One hidden danger for parents and teachers is to make sure that when they are praising the process, they aren’t focusing just on the effort but showing how the child’s effort led to success or to improving the learning process. If we praise children but they know -since they always know- they aren’t making any progress, it’s like telling them we think they can’t do any better. Children need to know that when they are stuck, they don’t need just to try harder by using the same ineffective approaches, but they need to know when to ask for help and find creative ways of using available resources.
Taking the focus off perfection, encouraging them to take risks, ask questions, keep trying and trying new challenges can be achieved by praising girls for their effort and determination. This can have a positive effect in all their life, not just their childhood.
Below, you can find growth mindset praise examples to try with your children or class:
Do you:
Think school grades are an important factor in your child’s future?
Think we should always strive for perfection?
Believe some people are more talented/clever than others?
Struggle to accept feedback from other people?
Hide your flaws as not to be judged by others?
Feel threatened/ jealous by the success of others?
Blame yourself/ partner/child when you/ they make a mistake?
If you have answered yes in most of the questions, you are probably struggling with a fixed mindset. A fixed mindset is when we believe our intelligence and skills are pregiven and no matter how much we try or how hard we work they will not change significantly.
‘What we believe, shapes what we achieve’.
The theory of growth mindset is relatively new (2006) and there is a good chance when you were growing up, that your parents didn’t know about it. Consequently, there is also a good chance you were brought up thinking that:
Mistakes are unacceptable
You should always be perfect in what you do
That you should always look clever and that you are not struggling
That if you are struggling, then you are not clever enough
There is also a good chance you struggled/still struggling with self-esteem issues and with self-compassion.
I am not enough
I will always be alone
I am a failure
Did these thoughts ever cross your mind?
The good news is that we can learn to promote a growth mindset in ourselves with some hard work and dedication. When you start working on yourself as an adult and a parent, you will then begin to see positive changes in your child too.
‘If parents don’t heal their own wounds, they’re bound to pass them to their children’
Our mission here in Calm Little Minds is to educate you as a parent on the most important topics so you can take care of your child’s mental wellbeing. But also, to support you in this journey to learn how to take care of yourself and to break the cycle of outdated parenting.
If you feel you are struggling with a fixed mindset, follow these 10 simple steps to start promoting a growth mindset and improving your mental wellbeing.
Acknowledge you are struggling
The first step in making fundamental changes in your life is understanding you are struggling. When you acknowledge that, you can proceed to reflect on why you are struggling with a fixed mindset and how it’s affecting your everyday life.
Explore and try to understand why you want to develop a growth mindset
What has been holding you back so far? How can you make small changes in your life to help you develop a growth mindset? How will your life change if you change your mindset? How will your parenting improve?
Understand and start seeing failure as a part of learning and not as incompetence
We all fail one way or another. Unfortunately, our generation was brought up thinking we should be perfect in everything we do, avoiding mistakes at all costs. We all learned one way or another that it’s best to hide our mistakes than own them and learn from them. Thankfully, many recent studies in neuroscience prove that making mistakes is good for our brain, so go ahead and embrace your failures!
Set realistic goals and understand your own limitations
When you set realistic goals and know your own limitations, you know how much effort you will need to achieve each goal.
Find inspirational people to look up to
Trust me, they are everywhere. You just need to open your eyes and see.
Be mindful of the words you are using
Ah, the narrative we use! This applies in all areas of life so let me give you an example. Let’s say you are learning to use a kitchen appliance which is proving to be more complicated than anticipated. You try a couple of times but fail. There is a good chance you will say ‘Oh, I will never figure this out’! When we use sentences like this, our brain receives the message that you should stop trying and gives up. On the other hand, when we use phrases like ‘I will figure this out’ our brains get’s the signal and we feel motivated to try harder and find a solution. Additionally, when we use unmotivating phrases our children are listening to us…
See challenges as opportunities
What can you learn from each challenge? How will taking a challenge change you as a person? As a parent? Will your children see you differently if you do?
Try to reflect on your mistakes and find lessons in them
Reflecting on your mistakes is a perfect way of understanding what you did wrong, how you can improve next time, and what lesson did you take from them.
Celebrate the success of others
Appreciate the work of others, celebrate them, and learn from them.
Start using the word ‘yet’ more often.
Such a simple exercise but so powerful. When you are having self-limiting beliefs, just add the word ‘yet’ at the end. ‘I am not good at cooking, yet’. ‘I am not the best role model to my kids, yet’.
Have you ever thought ‘I can’t understand technology’ or ‘I am not good at maths’ or ‘I give up’ or even ‘I am not good enough’? Can you remember how you felt after having those thoughts? I bet you didn’t feel the best, right?
Our mindset can shape our reality and most importantly it can have a massive impact on our mental health.
Our mental well-being is our feelings, our thoughts, how we deal with stressful situations, and how we interact with other people. Our mindset is our thought patterns and beliefs that shape our view of reality, our world.
Why mindset is important from early on in life.
Mindset is believed to be created in the first place by two primary sources: praising and labeling. Both take place during early childhood. When children are praised or labeled as ‘clever’ or ‘talented’, it has been found that it promotes a fixed mindset. A fixed mindset is when a person thinks that they are who they are and no matter what they do (practice, work hard) will not change anything.
Every child, as a human being, is born intelligent. We all have different abilities for several different things. So, it is pointless to differentiate children based on what we believe to be their “inherent intelligence”. From as early as three years old our children start to form beliefs about themselves. These beliefs are known as mindsets and they involve their own intelligence, their talents, and their abilities, and together they influence children’s motivation, self-regulation, and achievement.
For example, you have a young boy who keeps hearing from his parents that he is great at maths and boys are naturally better at maths anyway. This thought is saved in the boy’s mind. The more he thinks the same thoughts over and over, the more ingrained they become into his mindset. So, he thinks he is great at maths. These thoughts literally form pathways in our brains by connecting neurons repeatedly. It’s like a well-worn path through a field. If you walk the same path over and over, you’ll wear down the grass in that particular path. The same thing happens in our brains as we emphasise certain neural pathways through repeated thoughts.
Understandably, you are thinking now ‘Why is that bad’? Why is it wrong for that boy to think that he is great at maths?
Because unavoidably he will have to deal with harder problems, and he will at some point struggle. By listening and believing that he is great at maths, he doesn’t focus on the process, and he does not have the skills to cope with the harder challenges. That is why is important for parents and educators to praise the process instead of the skill. For example, ‘You really tried your hardest in finding a solution for this problem’ instead of ‘You are the best at maths’.
Mindset and Mental Wellbeing
What does all of this have to do with mental health?
Your mindset works as the basis for your experiences in this world. The same events can happen to different people, and everyone will react differently – based on the mindset they hold.
You are the one who is responsible for your mindset and the thoughts you think in response to your life. Simply think:
Does your mindset support you and your life, or does it depress you?
Does your mindset empower or disempower you?
Does it create anxiety?
Does your mindset help you learn from your experiences, or does it convince you that “you are not enough and that is why…”?
If you answered yes in most of the above questions, fear not! The good news is that you can change your mindset. You can challenge and replace your underlying assumptions about life. You don’t have to stay stuck where you are now.
Even though it’s not easy, you can take responsibility for your life, and move past the difficulties you encounter. When you understand your mindset and challenge your thoughts, you liberate yourself from being controlled by what you think. You realize that your thoughts are just thoughts: they don’t determine what is, you do.
In the blog posts to follow, I will be sharing with you more about growth and fixed mindset and how you can promote it to your children but yourselves as well!
With anything I share, please remember that you can contact me with any questions you might have at info@calmlittleminds.co
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