Archive of ‘Teens’ category

Beating the Back-to-School Blues

Sometimes it feels like sweet summertime will never end. Then, all of a sudden, it’s August and you’re scrambling to get school supplies, sign up for extracurricular activities, and getting used to the idea of waking up at 6AM. Meanwhile, your child is feeling anxious about the new school year, as shown by tearful outbursts, or even declaring they’re not going back to school.  It can seem like this time will always be stressful, but there are concrete things you can do to make the transition into the school year go smoothly for you and your kids. 

Practice School Routines

Get on a good sleep schedule a couple weeks before school starts. This will help alleviate morning grumpiness and help your child be prepared for the school day. Pick out new school supplies with your child and have them packed. This will help your child to feel some control over the process. In addition, let your child help plan their lunches for the first week. This doesn’t mean packing cupcakes and cookies! Emphasize to your child the need for healthy lunches to make them feel their best. 

Get Familiar

If going to a new school, tour the school beforehand, especially if you know where their classroom or locker will be. Your child will feel better being familiar with a new place. Walking your child through their class schedule will help them feel more confident those first weeks. If possible, meet the teacher! Meeting the teacher in a low pressure setting will help your child feel more confident about what to expect from this school year. 

Make New Friends

If your child is going to a new school or one in a new area, set up a few play dates with other children who are going to the same school before it starts. A few familiar faces will greatly ease your child’s nerves! For older children, find spots where kids their age like to hang out. 

Reflect on the Positives

Ask your child what are some of the things they liked best about their last school year. Maybe it was being part of a certain club or sport. See how you can incorporate these things into their new school year to help them get excited about it. 

Identify Fears

Listen to your child’s fears about the upcoming school year. Letting your child talk about any worries they may have will help them release the burden of carrying these fears by themselves. Sometimes all kids need is to be listened to. 

Empathize

Change is hard! Change when you’re a kid can be downright scary. Being nervous is a normal reaction to change. Let your child know that you are there to help them through the process. Point out the exciting parts of starting school, but empathize with them when they’re feeling nervous. Both are necessary to helping your child overcome their fears.

Get involved

Knowing what to expect will help you and your child feel more prepared. Meet members of the community and school so that you know what to expect. Join the PTA or volunteer within your community. Being friends with other parents in similar situations will help you feel less alone and able to conquer this time of transition. If you ever feel overwhelmed by the stress of the school year, meet with a mental health professional who can help you find ways to better balance and manage the stress. 


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

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!


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