Archive of ‘Teens’ category

5 Categories of Self-Care

Self-care is a buzz word in today’s culture. Sometimes we don’t know where to being when trying to take care of ourselves in our busy world. Below are 5 categories of self-care to help you start out. The great thing is that the act of trying with self-care is a form of taking care of yourself. Take a look at the list and see what you are able to try this week.

Water

Hydrating your body with water has numerous physical and mental health benefits. It is recommended by nutritionists that a person drinks half their body weight in ounces of water each day. So that means if a person weighs 150 pounds, they are recommended to drink 75 ounces of water each day.

Nutrition

Nutrition is all about balance. Every human body has different nutritional needs. Becoming aware of what your body needs with nutrition will help your body function better, your mind to think clearer, and overall your ability to care for yourself increases.

Sleep

The category of sleep can be divided into bedtime routines, how long a person sleeps, and quality of sleep. Looking into how you put yourself to bed can shed light on how you are preparing your body for a good night’s rest. It is recommended that screen time is turned off at least 30 minutes before bedtime. How much sleep and the quality of sleep a person can get is dependent on a lot of factors. Take time to look at how this can be improved for your body, because your sleep pattern is unique to yourself. If quality of sleep feels beyond your control, contact your doctor to get more information.

Activity

Activity is an important category of self-care because of how quickly it addressed both physical and mental health. Activity can be defined as any movement that is more than your body’s resting position. For myself as a therapist, I spend most of the day sitting. Activity for me can be something as simple as standing. When activity turns into exercise this is when your brain pumps all of the happy hormones, like endorphins. Any form of activity is welcomed when trying to add more self-care.

Social

Social activity for self-care is based on what a person needs. Taking time to listen to your body will help you decide what kind of social interactions you are needing. Sometimes a person needs alone time away from the social scene to recharge. Other social needs could be knowing if you need to spend time with friends who are fun and are going to make you laugh, or if you need to spend time with friends who are able to listen and comfort you. Before making plans, take a moment to pause and listen to what your body needs before making a social decision.


Written by: Julie Smith, LMFT-A supervised by (Supervised by Kirby Schroeder MS, LMFT-S

Social Media & Mental Health

If I were to have 20, 50, or even 100 people in a room and asked them all if they had a social media account, chances are all (or most everyone) would say “yes”.  Whether it’s Facebook, Instagram, Twitter, Snapchat, etc., (you get the point), social media has become (and has been for years) a fundamental component of people’s lives.  By definition, social media is a website and/or application that enables users to create and share content or to participate in social networking.  While this is an accurate definition, it oversimplifies everything that social media represents in society today.  Social media is a way to stay connected with others and it creates opportunities for new ideas & inspiration, however, it can also create avenues for self-loathing, cyberbullying, and envy.  While it’s certainly not all good or all bad, it’s important to be mindful of the impacts social media can have on mental health. 

How Social Media is Beneficial

  • Enhanced Connectivity
    • It has become easier for us to connect with business people, family and friends and maintain relationships that may otherwise have not been sustained. 
  • Encourages Creativity & Innovative Thinking
    • Social media sites are all about content in a variety of forms. From written content to photos and graphics, there are many ways for users to participate, engage, and show off their creativity.
  • Using Social Media for the Greater Good
    • Social media offers easy ways to show support for (or condemn) an issue, raise money, promote a charity event or spread an important message. People can be encouraged to get involved in philanthropic and altruistic causes via social media.
  • Social media can benefit people already dealing with mental health issues by helping them build online communities that provide a source of emotional support. 
    • This can be invaluable for people with various health conditions to know they are not alone and to know there are sources of support.  These individuals are often one of the most vulnerable in society and can help reduce the stigma attached to seeking treatment.

Potential Detrimental Effects of Social Media

  • Social Media Use Can Lead to Feelings of Depression & Loneliness
    • Ever heard of FOMO (fear of missing out)?  Social media is a platform for people to showcase their best selves (and best version of their lives).  It’s all-too-easy for someone to peruse through a friend’s social media account and feel lonely (because they’re left out)—which could lead to feelings of depression.  This phenomena has been referred to as Facebook Envy
  • Worsened Body Image (particularly for young women)
    • When people, especially women, follow pages/accounts/media that depict attractive women’s photos, it can cause adverse effects on body image and decrease self-esteem.  When people interact with family members on social media, this does not happen. 
  • Worsened Attention Span
    • Because social media provides a means of constantly giving into the temptation of instant, easy-access entertaining, this ultimately means people can (and do) become more easily distracted. 
  • Poor Sleep Habits
    • Checking your phone ONE more time before bed is a habit that many people have created.  Doing this can create anxiety or envy—which ultimately keeps the brain on high alert and prevents people from falling asleep.  Additionally, having light from a mobile device inches from our face can suppress the release of melatonin, a hormone that helps us feel tired.

What to Do About It

  • Turn off your notifications for at least a few hours each day.  This can be accomplished by putting your phone in “Airplane” mode or “Do Not Disturb”
  • Delete apps that contribute to unhealthy body image or feelings of inadequacy. 
  • Add apps or follow pages that help you feel better about yourself or inspire you to engage in healthy behaviors.  Some of our recommendations include:
  • Take a day off from social media to focus on other things.  We recommend doing this on a day that you don’t have school or work so you can use that time to participate in other activities you enjoy 
  • Make a plan with a group of friends to spend more time hanging out in person and less time interacting via social media.
  • Set boundaries or only certain times when you can check your notifications.  This can be done by setting screentime limits. 
  • If you are a parent wanting to learn more about how to limit your child or teenager’s social media use, check out these additional tips from the American Academy of Pediatrics.

Ultimately, using social media, screens, anything like that is not ALL bad and shouldn’t be banished, however, it’s important to be mindful of the detrimental effects and be intentional about how much time you do (or do not) allow yourself & your children to be on social media. 

By: Julie Burke, LPC

Follow her on Instagram for some positive social media posts!


How to Talk to Your Children About the News

“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’” – Mr. Rogers

The news is everywhere, and children are becoming consumers of the news at younger and younger ages. Not all information is factual, and children might have a difficult time distinguishing between what is real and what is false. Children might also be frightened by things they hear from peers or news outlets. By age level, here are the things parents should focus on when discussing the news with their children.

Children Under 7
  • Keep the news off – children in the age group developmentally do not need to be seeing the news. Wait until children are in bed to get your nightly fix. Keep any pictures that might be violent or distressing out of sight of children, that includes things on the internet! Make sure your computers and tablets have child protections in place that include news channels. 
  • Emphasize that your family is safe – If your child does hear about a tragedy in the news, highlight to your child that your family is safe. Clear up any misconceptions that your child may have about what happened. Although we as adults know that chances are low, your child only needs to know that this won’t happen to them. Children are very black and white at this stage, and might be fearful if they think there’s even a tiny chance of something bad happening to them. 
  • Teach basic safety skills – 
    • Beginning at age 4, knowing how to call 911. Children should know how to call from a parent’s cell phone, and know to answer questions as best they can, without hanging up. 
    • Know address and phone numbers at age 3. Children can best learn this through a made up song. 
    • Know names of parents. 
Children 8-12
  • Ask what they know – they’re getting a lot of information and misinformation at school at this age, so ask first what they know, and correct any misconceptions. 
  • Allow them to ask questions – and answer in an age appropriate way. Take into account your child’s sensitivity. What is right for one child is not for another child.
  • Talk about the news, but filter coverage – Children of this age do not need to see the grisly photographs, but they can know about what is going on in the world in a discussion. 
  • Talk about what you can do to help – they can send politicians post cards or attend an event with you. Encouraging them to help will let them feel as though they are making a difference in the world. 
  • Have a plan – making a disaster or safety plan with your child will give them a sense of control. 
  • Acknowledge feelings – Big feelings during tragedies are a normal and valid reaction. Allow your child to mourn and question when bad things happen. Be comforting but also accepting.
Teens
  • Be open – check in with them and allow them to express their opinions. It’s ok to state yours, as long as you’re not shutting down your teen’s ideas.
  • Let them develop – Teenagers are creating their own morality at this stage, and it’s important for them to question and challenge ideas. Within this questioning is growth, and identifying who they are as a person.
  • Encourage activism – Teens can participate in their world even more than younger children. They can attend meetings and events, and raise awareness about issues that are important to them.
  • Do the same things you would do with younger children, but at their developmental level. Some teenagers might need reassurance from their parents. Some might need an action plan. Be open and aware of your teen’s feelings so that you can do what’s best for them.

No matter what the age of your child, watch for significant and lasting behavioral change from your child when they’ve heard about a tragedy. If these steps are not working to reassure and help your child feel safe, it might be time to seek some professional help. 

Questions? Contact Michelle at [email protected]

By: Michelle Beyer, LPC-Intern
Supervised by Karen Burke, LPC-S, RPT-S


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