Unveiling the Path to Calm: A Parent’s Guide to Helping Children and Teens Manage Anxiety

In a world that's often overwhelming, it's not uncommon for children and teenagers to grapple with anxiety. As a parent, understanding how to navigate this delicate terrain is crucial.

This blog aims to provide practical insights and strategies to help parents support their children or teens dealing with anxiety, fostering an environment conducive to emotional well-being.

I. Listen and Validate: The Foundation of Support

One of the initial steps in aiding a child or teen with anxiety is to be an active and empathetic listener. By creating a safe space for them to express their feelings, you validate their emotions, laying the groundwork for effective support.

A. Encourage Open Communication: 1. Foster an environment where your child feels comfortable sharing their thoughts. 2. Ask open-ended questions to encourage expressive communication. 3. Be patient and non-judgmental, ensuring your child knows they can trust you.

B. Validate Their Feelings: 1. Acknowledge their emotions without judgment. 2. Express understanding by saying phrases like, "I can see that this is really tough for you." 3. Reinforce that it's okay to feel a range of emotions.

II. Teach Coping Mechanisms: Building a Toolbox for Resilience

Equip your child with practical tools to navigate anxious moments. These coping mechanisms can empower them to manage stress and anxiety effectively.

A. Mindfulness and Relaxation Techniques: 1. Introduce deep breathing exercises. 2. Practice guided imagery or visualization for relaxation. 3. Explore progressive muscle relaxation techniques.

B. Establishing Routine and Structure: 1. Create a consistent daily schedule to provide a sense of stability. 2. Break down tasks into manageable steps. 3. Integrate breaks during homework or study sessions.

C. Encourage Creative Outlets: 1. Foster hobbies such as art, music, or writing for self-expression. 2. Support participation in clubs or sports for social interaction. 3. Celebrate personal achievements and creative endeavors.

III. Address Negative Thought Patterns: Cognitive Strategies

Help your child recognize and challenge negative thought patterns, cultivating a more positive mindset.

A. Identify Irrational Thoughts: 1. Teach them to recognize negative or unrealistic thoughts. 2. Discuss how thoughts can impact emotions and behavior. 3. Encourage questioning the validity of negative beliefs.

B. Goal Setting and Problem-Solving: 1. Break down tasks into smaller, achievable goals. 2. Encourage problem-solving skills. 3. Celebrate successes, no matter how small.

IV. Professional Support: Recognizing When to Seek Help

While parental support is vital, sometimes professional intervention becomes necessary.

A. Recognize Signs for Professional Assistance: 1. Persistent or severe anxiety symptoms. 2. Impact on daily functioning. 3. A professional evaluation by a therapist or counselor may be needed.

B. Therapeutic Approaches: 1. Explore cognitive-behavioral therapy (CBT) for structured intervention. 2. Consider play therapy for younger children. 3. Family therapy may address underlying familial issues.

V. Promoting a Positive School Environment

Collaboration with educators can significantly impact a child or teen's school experience.

A. Communication with Teachers: 1. Share information about your child's anxiety with teachers. 2. Work together to develop an individualized academic plan. 3. Support anti-bullying initiatives to create a positive school environment.

B. Encouraging Peer Support: 1. Foster positive friendships and social connections. 2. Encourage participation in extracurricular activities. 3. Cultivate a sense of belonging within the school community.

Empowering a child or teenager to manage anxiety involves a multifaceted approach. By actively listening, teaching coping mechanisms, addressing negative thought patterns, seeking professional help when needed, and promoting a positive school environment, parents can create a supportive foundation for their children's emotional well-being. Remember, every child is unique, and a personalized approach tailored to their needs can be the key to unlocking a path to calm and resilience.

Embracing Mindful Moments: A Joyful and Connected Holiday Break with Your Family

The holiday season is a magical time, filled with warmth, joy, and the spirit of togetherness. Amidst the hustle and bustle, it's crucial to pause and savor the moments with your family mindfully.

This guide explores practical ways to cultivate mindfulness during your holiday break, fostering deeper connections and creating lasting memories.

Set Intentions:

Begin your holiday break by setting positive intentions. Reflect on the values you want to emphasize during this time, such as gratitude, compassion, and presence. Share these intentions with your family to create a shared sense of purpose and mindfulness.

Unplug and Be Present:

In our fast-paced digital age, it's easy to get caught up in screens and devices. Designate specific times to unplug from technology and be fully present with your family. Whether it's during meals, holiday activities, or quiet moments, prioritize face-to-face interactions to deepen your connections.

Mindful Mealtime:

Transform your family meals into mindful experiences. Encourage everyone to savor each bite, appreciating the flavors and textures. Create a relaxed atmosphere by dimming lights, playing soft music, and engaging in meaningful conversations. This mindful approach to meals fosters gratitude and strengthens family bonds.

Nature Walks and Outdoor Activities:

Take advantage of the holiday break to connect with nature. Plan family walks, hikes, or outdoor activities that allow everyone to unwind and appreciate the beauty of the season. Encourage mindfulness by paying attention to the sights, sounds, and sensations of the natural world around you.

Gratitude Rituals:

Incorporate gratitude practices into your holiday routine. Set aside time each day for family members to express what they are grateful for. Create a gratitude jar where everyone can drop notes of appreciation, fostering a positive and thankful atmosphere.

Mindful Crafts and Activities:

Engage in creative and mindful activities as a family. Whether it's decorating cookies, crafting holiday ornaments, or creating a vision board for the upcoming year, these activities provide an opportunity to focus on the present moment and collaborate on shared projects.

Mindful Breathing and Relaxation:

Introduce simple mindfulness exercises, such as deep breathing or guided relaxation, to promote a sense of calm and tranquility. Gather as a family for short sessions, helping everyone recharge and find moments of peace amid the holiday excitement.

Volunteer Together:

Embrace the true spirit of the season by giving back as a family. Volunteer at local charities or participate in community service projects. This shared experience not only instills a sense of gratitude but also strengthens the bonds within your family.

Mindful Reflection:

Allocate time for reflective practices individually and as a family. Encourage everyone to share their thoughts and experiences from the holiday break, fostering open communication and understanding. Reflecting on the positive moments can create a sense of fulfillment and connection.

By infusing mindfulness into your holiday break, you can create a meaningful and joyful experience for your family. These practices not only enhance your connection with each other but also contribute to a sense of well-being that extends beyond the holiday season. Embrace the present moment, cherish your loved ones, and savor the richness of this special time together.

Crafting a Memorable and Stress-Free Thanksgiving: Nurturing Mental Health and Setting Boundaries

As Thanksgiving approaches, the anticipation of family gatherings, festive meals, and expressions of gratitude can bring both joy and stress. This holiday season, prioritize your mental well-being by creating a Thanksgiving celebration that is not only memorable but also mindful of personal boundaries.

In this blog, we'll explore practical tips to foster a positive atmosphere, reduce stress, and maintain healthy family dynamics.

Set Realistic Expectations:

Begin by acknowledging that perfection is unattainable. Set realistic expectations for the day, recognizing that not everything may go as planned. Embrace the imperfections, and focus on the essence of the holiday – gratitude and togetherness. Communicate openly with family members about expectations, ensuring everyone is on the same page. This proactive approach can prevent misunderstandings and foster a more relaxed atmosphere.

Mindful Planning and Delegation:

Reduce stress by planning ahead and delegating tasks. Create a timeline for meal preparation, decorations, and other arrangements, and share responsibilities among family members. This not only lightens the load but also promotes a sense of shared commitment to the celebration. Remember that it's okay to ask for help and accept offers of assistance. By distributing tasks, you can ensure a smoother Thanksgiving experience for everyone involved.

Prioritize Mental Health Breaks:

Amidst the festivities, carve out moments for self-care. Whether it's a short walk, deep breathing exercises, or a few minutes of quiet reflection, prioritize breaks to recharge your mental well-being. Encourage family members to do the same, recognizing that these breaks contribute to a positive and harmonious environment. By honoring the need for personal space, you enhance the overall emotional resilience of the group.

Create Inclusive Traditions:

Thanksgiving is an ideal time to establish inclusive traditions that cater to the preferences and interests of all family members. Whether it's incorporating diverse cuisines into the menu or introducing new activities, such as games or shared storytelling, inclusivity fosters a sense of belonging. This ensures that everyone feels valued and contributes to the creation of lasting, positive memories.

Communication and Setting Boundaries:

Open communication is key to maintaining healthy family dynamics. Set clear boundaries and communicate them respectfully. Whether it's regarding sensitive topics or personal space, establishing and respecting boundaries is essential for everyone's well-being. Encourage open dialogue, active listening, and a willingness to compromise, fostering an environment of mutual understanding and respect.

Gratitude Practice:

Remember the true essence of Thanksgiving by incorporating a gratitude practice. Before the meal, take a moment for each person to express what they are thankful for. This simple yet powerful exercise can shift the focus from stressors to positive aspects of life, promoting a sense of gratitude that extends beyond the holiday season.

This Thanksgiving, prioritize mental health, set realistic expectations, and foster open communication to create a celebration that is truly memorable. By embracing inclusivity, practicing gratitude, and respecting boundaries, you can ensure a holiday that brings joy, connection, and a lasting sense of well-being for you and your loved ones.

Cultivating Empathy: Nurturing Strong Parent-Child Connections for Positive Mental Health

As parents, our role goes far beyond providing physical care for our children; it encompasses nurturing their emotional well-being as well. One essential quality that can greatly impact our children's mental health and overall development is empathy. Empathy is the ability to understand and share the feelings of another, and it plays a pivotal role in building strong parent-child connections.

By becoming more empathetic parents, we create a foundation of trust, emotional security, and open communication that can have a lasting positive impact on our children's mental health.

1. Listen Actively and Without Judgment:

One of the fundamental ways to be a more empathetic parent is to listen actively when your child speaks. Set aside distractions, maintain eye contact, and genuinely engage in the conversation. Allow them to express their thoughts and emotions without interrupting or passing judgment. When children feel heard and understood, it bolsters their self-esteem and encourages them to openly share their feelings, which is crucial for their mental well-being.

2. Validate Their Emotions:

Empathetic parenting involves acknowledging and validating your child's emotions, even if you don't fully understand or agree with them. Let them know that their feelings are valid and that it's okay to feel sad, angry, or anxious at times. By doing so, you teach them that emotions are a natural part of life and that it's healthy to express and manage them.

3. Put Yourself in Their Shoes:

Try to see things from your child's perspective. Imagine how they might be feeling in certain situations. This exercise helps you develop a deeper understanding of their experiences and emotions. When you can appreciate their point of view, you're better equipped to respond empathetically and supportively.

4. Practice Empathetic Communication:

When discussing challenging topics or addressing difficult emotions, choose your words and tone carefully. Approach the conversation with empathy, patience, and a willingness to understand. Avoid dismissive phrases like "you'll get over it" or "it's not a big deal." Instead, offer phrases like "I can see how that would be tough for you" or "I'm here to support you."

5. Be Present and Available:

Make an effort to be physically and emotionally present in your child's life. Spend quality time together, engage in activities they enjoy, and show interest in their interests. This presence sends a powerful message that you value and prioritize their well-being.

6. Encourage Emotional Expression:

Empathy thrives in an environment where emotions are encouraged and accepted. Create a space where your child feels safe expressing their feelings. Encourage them to talk about what's on their mind and share their experiences, whether positive or negative.

7. Model Empathy in Your Interactions:

Children learn by observing. Model empathetic behavior in your interactions with others, whether it's within your family, with friends, or in your community. When your children witness empathy in action, they're more likely to internalize and practice it themselves.

8. Embrace Mistakes and Challenges:

Show your child that making mistakes and facing challenges are part of life's journey. Share stories of your own experiences and how you navigated through them. This fosters a sense of empathy as they understand that everyone faces difficulties at some point.

9. Encourage Problem-Solving:

Guide your child in finding solutions to their problems rather than immediately offering solutions yourself. This approach teaches them to think critically, make decisions, and consider the feelings of others.

Empathetic parenting isn't about being perfect or having all the answers. It's about creating an emotional connection built on understanding, compassion, and acceptance. By nurturing empathy in your parenting approach, you provide your child with valuable tools to navigate their emotions, build healthy relationships, and develop strong mental and emotional well-being that will serve them well throughout their lives.

Guiding Your Child Through Stress: Effective Coping Strategies

Childhood is a time of growth and exploration, but it's not without its challenges. From school pressures to social interactions, children can experience stress just like adults. As a parent, you play a crucial role in helping your child develop healthy coping mechanisms to navigate stress.

Here are effective strategies to guide your child through stressful situations:

1. Open Communication:

Create an environment where your child feels comfortable discussing their feelings. Encourage them to express what's bothering them, and actively listen without judgment. Sometimes, sharing their stress with a trusted adult can offer immediate relief.

2. Teach Relaxation Techniques:

Introduce relaxation techniques that your child can use when they feel stressed. Deep breathing, mindfulness exercises, and progressive muscle relaxation can help calm their mind and body. Practice these techniques together to make them a natural part of their routine.

3. Promote Physical Activity:

Physical activity is a natural stress reliever. Encourage your child to engage in activities they enjoy, whether it's playing a sport, riding a bike, or dancing. Regular exercise boosts mood, reduces anxiety, and helps them blow off steam.

4. Establish a Routine:

A consistent routine provides a sense of stability and predictability. Structure their day with a balance of study time, playtime, and relaxation. Knowing what to expect can reduce uncertainty and ease stress.

5. Encourage Healthy Habits:

A balanced diet, adequate sleep, and proper hydration contribute to resilience against stress. Ensure your child gets the nutrition and rest they need to manage stress effectively.

6. Problem-Solving Skills:

Teach your child problem-solving skills by breaking down challenges into smaller, manageable steps. Brainstorm solutions together and help them weigh the pros and cons of each option. This empowers them to tackle stressors head-on.

7. Limit Over-Scheduling:

While extracurricular activities are beneficial, over-scheduling can overwhelm your child. Find a healthy balance that allows them time for relaxation, hobbies, and spending quality time with family.

8. Encourage Positive Self-Talk:

Help your child recognize and reframe negative thoughts. Teach them to replace self-critical statements with positive affirmations. Cultivating a positive self-image can enhance their ability to cope with stress.

9. Model Healthy Coping:

Children often learn by example. Demonstrate healthy coping mechanisms by managing your own stress effectively. Show them how you handle challenges in a calm and constructive manner.

10. Seek Professional Help if Needed:

If your child's stress seems persistent or overwhelming, consider seeking professional help. A school counselor or a child therapist (like the team at Serene Mind) can provide specialized support to help your child manage their stress.

Conclusion: Helping your child cope with stress equips them with essential life skills that will serve them well into adulthood. By fostering open communication, promoting healthy habits, and teaching effective coping strategies, you empower your child to handle challenges with resilience and confidence. Remember that your support and guidance play a vital role in shaping their ability to navigate stress and lead a balanced, fulfilling life. 🌟🌈 #ParentingTips #ChildhoodStress #CopingStrategies

5 Ways to Parent Like a Pro

Parenting like a pro involves continuously learning, adapting, and prioritizing the well-being and development of your children. Our kids and teens really do need all our love and care. Of course it is hard to remember this among moments of stress and frustration. Times with our kids is very valuable and they learn everything from us.

Here are 5 tips to help you become a more effective and nurturing parent:

1. Be Present and Engaged:

   Spend quality time with your children and be fully present during interactions. Engage in activities that interest them and show genuine interest in their lives. Having fun with your child or teen can set them up for success, not to mention boost their confidence as well.

2. Set Clear Boundaries and Expectations:

   Establish consistent rules and expectations, and communicate them clearly to your children. Consistency helps children feel secure and understand what is expected of them. Kids and teens thrive from consistent and similar expectations. Remember they are learning if the world is safe and this is a keep indicator in regard to safety.

3. Practice Positive Discipline:

   Focus on positive reinforcement and constructive discipline rather than harsh punishments. Encourage good behavior with praise and rewards, and use consequences that teach valuable lessons. Try to redirect and avoid meltdowns as much as possible. Although, if a meltdown does happen be prepared to listen, validate and not fuel the situation.

4. Listen Actively:

   Practice active listening when your child wants to share something with you. Show empathy and validate their feelings, even if you might not agree with them. Kids and teens love validation and empathy. This helps them feel connected and also helps them learn that you are a safe person to go to in case of any dangers presented to them.

5. Be a Role Model:

   Children often learn by observing their parents' behavior. Be a positive role model by demonstrating the values and behaviors you want to instill in them. Our kids and teens need great people in their lives. The great thing is you can be one of these people. Teach them things that you wish you had learned and always be the person you needed at their age.

Being a parent is no easy gig. Everyday is full of new challenges and curve balls. You really have to remember you are doing the best you can with what you have.

Do you feel that you need more parenting support? Our Parenting Group is coming to you this September. It will be online for a total of 8 weeks. Pre-register now by emailing hello@serenemindpsych.com

5 Ways to Positively Communicate

How can positive communication help you? When we can communicate our thoughts and feelings in an effective and positive manner, it can help boost our confidence and make us happier. Positive communication improves all aspects of our life and can open so many doors in our lives from self-esteem to relationships, to jobs and many other areas of our lives. There are many factors that go into effective communication and some you can implement with just little effort and the right tool.

Here are some ways you can improve your positive communication skills:

Empathy:

The first step in positive communication is empathy. Empathy is the ability to understand and share what others feel. Its important to acknowledge where people come from and why they feel or do certain things that are desirable and undesirable. When communicating with someone to encourage them to make a change saying something like “I understand that that this process is stressful” or “I understand that anxiety is common, and you aren’t alone in this”. Encouraging and understanding language can make your positive communication all the more effective and impact outcomes.

Body language:

Open body language is key in positively communicating. If your arms are crossed or your body is turned away from someone it can already feel like you’re on the defensive or aren’t receptive to what they have to say. Positive body language looks like upright and open posture, keeping your body and head faced towards them, nodding your head in understanding, keeping your palms open, and smiling. Implementing positive body language can make the difference in your communication being effective.

Active Listening:

Are you listening to the words coming out of their mouth so you can respond; or are you taking in what they are saying and taking a second to form your thought and how you want to say it? Knowing the difference and actively trying to do the second can be so incredibly helpful in communicating and taking in information. Many times, we just want to react and say what we’re thinking as quickly as possible, but we might miss vital information or nonverbal communication. Maintaining eye contact, slowing down, taking in information, and thinking before we respond can help improve our positive communication skills.

Staying Away from Negative Terms:

Any words that shut down a conversation or would make someone likely feel defensive or bad about themselves or the situation should be avoided as much as possible. Using would like won’t, don’t, can’t, never, all have a negative connotation that comes with them. Along with this trying to you “I” language can help the other person more receptive to what you’re saying. For example, saying “You don’t do xyz for me” say “I really like when you do xyz and it makes me feel appreciated.” Just making the conscious choice to positively change your wording can make the whole difference in how effective your communication is.

Offer Help:

It can be a daunting task to change what you’ve always done and are comfortable with. When asking someone to change what they are doing you might meet some resistance. Their response might be disappointing or frustrating but it’s something you should be prepared for. Offering help or alternatives can be beneficial in making the task of change more palatable and attainable. This is where meeting others with empathy is helpful, understanding where they come from and why they do things we don’t like can aid in finding ways help them change their actions for the better. If your partner or kids aren’t behaving in a desirable way think about why they might be acting like that. Is something going on at work, school, or home? Do they need help with their routine to become more efficient? Are they struggling with their mental health and are lashing out in other way? Try opening up an ongoing discussion with them in a positive, empathetic, and understanding manner and together you can figure out what needs to change in order to make everyone’s life a little better. This sentiment can be applied to pretty much anything with anyone regardless of if it’s in your personal or work life; sometimes we just need a little help and don’t know how to ask for it.

4 Ways to Teach Kids Healthy Boundaries

Teaching children boundaries creates a foundation of understanding limits within healthy relationships. By instilling boundaries from a young age with your child, they will learn and build skills to not only respect the boundaries of others but create their own.

Children actually crave boundaries and structure- these foundations help them feel safe and secure.

1) Setting an expectation

When teaching your child about boundaries, set an expectation around the boundary you have in mind. Boundaries and limits can be social, physical, and emotional. Are you wanting to teach your child to refrain from using disrespectful lor vulgar language? Instill that hitting siblings is not tolerated in your home? TV time is limited to 30 minutes a day?

Set an expectation around what boundaries you would like to instill. Try to help your child understand that the boundaries you create are ones that you have decided are appropriate for you. This helps to teach them autonomy and may encourage them to think about what boundaries or limits they may have. Explain to your child what the boundary is and why you have decided it needs to be instilled from your behalf.

2) Instilling a boundary- and sticking to it

Often times, we want to cut our kiddos some slack if boundaries are crossed. We may think that we are being “cool” or even just understanding; but if you let the line be crossed once, it will be crossed again. When setting your expectation, be very clear about how you will stick to the boundaries that you create.

3) Leading and teaching by example

Be open and honest about the personal boundaries you have set in your life for other family and friends. For example, you can explain to your child, “I do not allow people to speak to me in a disrespectful manner. I hope you do not allow that either”. When observing and noticing what boundaries you set in place, this helps a child create a sense of what is acceptable in social situations. Not only are you teaching them how to respect others by instilling boundaries, you are also teaching them how to respect themselves.

4) Instilling consequences that if boundaries are crossed

When discussing the boundaries you would like to instill, explain to your child what the subsequent consequences would be if the boundary is crossed. For example; if your personal boundary is that you do not allow hitting in your household, explain to your child while setting the boundary what the consequence would be so there are no surprises if they were to engage in crossing that boundary. If the event occurs where your child hits you or a sibling, you can revisit the conversation of instilling the boundary, expectation, and consequences; and explain why the consequence will be followed through with. This also ties back to adhering to the boundaries you set in place.

Be sure that the consequence is related to the offense. In this example, if your child hits you or another child in the home, then a consequence would be that they are not allowed to play or be around the person they hit until they can keep their bodies safe. Traditional consequences like taking away toys or electronics seldom work in these situations because the consequences are not related to the offense. You will often see the offense repeated if you take this discipline route.

Instilling boundaries isn’t always easy, but you got this!

Do you feel that therapy would benefit your child? Do you need some more guidance in parenting your child with boundaries? This is a specialty at Serene Mind. Email us at hello@serenemindpsych.com or give us a call at 813.321.8280 to set up an intake appointment to see if one of our therapists is a good fit for you and/or your child.

3 Ways to Build Connections with Your Teen

Teens are a unique group of people and they wanted to be treated as such. It can be difficult to connect with your children once they reach adolescence. They naturally crave more independence and want to find an identity outside of their parents; with that, teens are feeling bigger emotions that can cause them to be more distant, agitated, or isolated. All of this is normal but finding reconnection with them through one of the most developmental times in their life can be pivotal in their development as a person. Ideally, we want our children to come to us with any questions, concerns, or thoughts they can’t fully understand on their own and be a safe space for them.

Here are some ways you can help reconnect and build a better relationship with your teens:

1.Open Up About Yourself

Your teen wants to know about you. How much did you really know about your parents as a teen? How much of that information did you get from them or was it from family members and their friends? It can be a very connecting experience to talk to your kids about who you are outside of “mom” or “dad”. Talk about experiences from high school, college, and early adulthood; things they can relate to or might be going through currently. Once we can humanize ourselves to our children and see each other as real people and not just an authority figure over them, you can connect on a deeper level.

2. Find a hobby you both like

Bonding over a like interest is a great way to encourage communication and connection. Whether it is something you both choose or something they already like that you might too, finding hobbies is a great way to connect with anyone in your life. Though teens might act like they are disinterested by everything, they’re not. It’s just a matter of finding the right activity they enjoy and are willing to do with you. Having a hobby, you do with them even just once a month can be a great time to connect and build trust in one another.

3. Knowing How to Handle Our Emotions

We model our behavior to our teens and they learn from us. Inevitably, teens will mess up; how we handle those mess ups can be detrimental in how teens will manage them later. Are we meeting them with shame and hostility? Or are we meeting them with empathy and compassion? If your emotions are always all over the place and anger is your first response to mess ups, it probably won’t be anything new for your teen. Screaming and yelling likely won’t get the desired effects we are looking for but only make teens retreat and hide things later.

Emotional dysregulation often comes from a place of anxiety. If we can get our general daily anxieties under control through things like selfcare, therapy, or medication, if necessary, we can manage our life stressors with better coping skills and compassion. This will all help how we react to our teens mess ups and impact when and how the tell us they messed up or are thinking of doing something you might disapprove of.

It is a process to rebuild connection with teens and these things do not happen overnight. Don’t be discouraged if they aren’t receptive at first, just keep trying! It will become easier over time. Connections and meaningful relationships take months to develop and consistency is key.

Do you or your teen struggle to connect with each other? Have you thought about teen counseling, counseling for yourself or family therapy? We can help in all these therapy realms. Our therapists would love to support you.

Expert Advice from Our Tampa-Based Therapy Team: How Family Therapy Can Help Families

Are you and your family having a difficult time? Do you feel like you're constantly arguing and not being heard? It's normal to experience ups and downs in any family dynamic, but sometimes it can become overwhelming and difficult to navigate on your own. This is where family therapy comes in.

What is family therapy?

Family therapy is a form of counseling that focuses on improving family communication and resolving family conflicts. It means working with a trained therapist who can help you and your loved ones through the healing process. The purpose of family therapy is to create a safe and supportive atmosphere in which everyone can express their thoughts and feelings and work toward positive change.

Consistently, research and studies have demonstrated the effectiveness of family therapy in addressing a variety of problems, but don’t just take our word for it. The American Association for Marriage and Family Therapy reports that after receiving treatment, nearly 90 percent of clients reported an improvement in their emotional health. These findings underscore the importance of seeking help and guidance from a trained family therapist and show that by dealing with fundamental issues within the family unit, they can begin to rebuild and create lasting positive change in the home.

Our Tampa-based therapy team at Serene Mind Counseling and Evaluations is committed to assisting families in crisis, and we have witnessed firsthand how family therapy can be a potent tool for healing and growth.

So, how does family therapy help? Here are a few key ways:

• Encourages open communication:

  Family therapy provides a safe and supportive environment in which all family members can share their thoughts, feelings, and concerns without fear of criticism or retaliation. This can help break down barriers and facilitate more open and effective family communication. 

• Builds empathy and understanding:

  Through family therapy, family members can gain a deeper understanding of each other's perspectives and experiences. This may contribute to fostering empathy and boost connections by encouraging understanding and compassion.

• Identifies unhealthy patterns:

  Family therapy may assist in identifying and addressing undesirable patterns of behavior and communication within the family. By recognizing and addressing these patterns, families can work together to replace them with more positive and productive ways of interacting together.

• Provides tools and strategies to manage conflicts:

  Family therapy can provide households with practical tools and strategies to manage conflict, these can be helpful when navigating difficult emotions, even when the sessions are long over. Over time this can help families overcome challenges and move forward together in a more positive and productive way.

Ready to start family therapy?

At Serene Mind Counseling and Evaluations, we believe that every family has the potential to heal, grow, and thrive. If you and your family are experiencing challenges or a breakdown in communication, we encourage you to consider family therapy as a tool for healing and growth. 
Remember, you are capable of creating positive change in your family, and we are here to help you every step of the way.

Our Mindful Therapist Contributes: How Can Yoga and Mindfulness Help My Child

Yoga and mindfulness have become increasingly popular in enhancing not only health and wellness in adults, but also children. Many people are unaware that yoga is not just an exercise: It is a five- thousand-year-old system of living that has evolved over time. In our western world, the primary focus of the yoga lifestyle is on the physical exercise practice, or what is traditionally called “asana”. The benefits of asana extend to children as well as adults.

The physical practice of yoga is incredibly therapeutic for children in many areas, such as:

 Helping children learn about the connection between their mind and body

 Increasing physical awareness

 Increasing hand eye coordination

 Increase muscle strength, flexibility, & balance

 Teaches discipline & reduces impulsivity

 Enhances concentration, focus, attention span, & memory

 Encourages self-control

 Regulates breathing

The practice of mindfulness derives from the practice of meditation, which is a branch of the traditional yoga lifestyle. Often times meditation and mindfulness are coupled as the same thing, but they are in fact different. Meditation is a practice, while mindfulness is a skill. When mindfulness is incorporated into a child’s daily life, they grow to be able to meditate, or take time for themselves to reflect on their thoughts and feelings.

Teaching children techniques or mindfulness can:

 Reduce symptoms of depression & anxiety

 Improved self-awareness

 Improved academic performance

 Enhances problem-solving abilities

 Improves management of stress

 Encourages calmness & relieves emotional pressure

 Can help develop positive outlooks & perspectives

 Enhances cognitive skills

 Increases compassion & empathy

Yoga and meditation are powerful tools in enhancing your child’s physical and mental health. Pairing these healing modalities into your child’s daily life can spark peace, wellness, and good health into not only their live, but also everyone in your home.

How can I teach my child yoga for mindfulness?

There are endless resources for children’s yoga. Research local yoga studios in your area that have child or teen yoga classes. (If you are in Tampa or Jacksonville, we can offer studio recommendations!) You can also find private children’s yoga teachers through these studios, or even through parenting and local activities Facebook groups. Some schools also offer yoga as an elective class or as an added enhancement through their physical education or guidance programs. Inquire about these options to your child’s school counselor. If an in-person yoga class option is not accessible or affordable to you, there are many free yoga classes on online platforms such as YouTube that offer a fantastic variety of classes ranging in categories such as age, style of yoga, class length, etc.

How can I teach my child mindfulness and focus?

Through in-person yoga classes, mindfulness techniques are typically weaved throughout the class and are curated to the class size and age group. You can also find fantastic resources on Google or YouTube. For younger children, using feeling charts are incredibly helpful. For older children, feeling wheels are very useful. A great start to instilling mindfulness into your child’s daily routine would be asking them self-reflecting questions depending on their age.

A few self-reflecting mindfulness questions we recommend are:

 How does your body feel today?

 If you could describe how you feel using weather words, what would you say? (sunny, rainy, cloudy, cold, etc.)

 How can you tackle any challenges that you may face today?

 How can you spread love/positivity/kindness today?

 What are the pros & cons in this situation?

 When you have a feeling in your mind, can you also feel it in your body?

At Serene Mind, we offer yoga therapy for children and adults. Yoga in combination with talk therapy on a consistent basis creates an intense focus on the beneficial areas of yoga and mindfulness and how it can create a life of balance and peace.

If you are interested in yoga therapy for your child (or yourself!), email us at hello@serenemindpsych.com or give us a call at 813.321.8280

A Therapist Shares Thoughts on Ways to Love Summer

Aaah, it’s sweet summertime!  Our kids are out of school, or if we don’t have children at home, perhaps we’ve decided to take some time for ourselves this summer. Whether vacationing, stay-cationing, or simply taking some time to relax when we have a moment of peace after work, summertime can be ideal for connecting with oneself again, and refocusing on what is most important to us.  

Summertime can serve as a great time to reconnect with our values, strengthen coping mechanisms, and re-center ourselves. For school aged children, teens, and young adults, summer may serve as the ideal time to begin therapy. Oftentimes when planning for summer we think of all of the most enriching possible activities out there. We register our kids for a great summer camp, and plan educational trips to museums. We plan picnics outside at the beach, and splurge on all access passes to Adventure Island, (anything to beat the scorching Florida heat). We take time to travel, and to be outdoors. What we often overlook during the summer is helping our young ones, and ourselves, to work on our mental health.

The benefits of therapy are innumerable. Research indicates that 75% of individuals who enter therapy show some benefit (APA, 2017). The following are some benefits of attending therapy over the summer as I have identified. Keep in mind that everyone is different, and as you are reading I encourage you to open yourself up to what benefits you could see for yourself of going to therapy.

• Gain coping mechanisms In counseling we cultivate coping mechanisms that will be carried with us far beyond our time in the therapy room. Oftentimes when life throws us barriers, we develop coping mechanisms that don’t serve us. We may not even be aware of what these maladaptive mechanisms are. In therapy we learn to identify our not so helpful coping mechanisms, and to find what is healthy, and what works for us.

• Manage our stress The summer can be an ideal time to take a break from our usual routine, and to work through out stressors with our therapist. The act of going to therapy itself may also serve to reduce stress. Therapy means having regularly scheduled appointments to look forward to for y-o-u.

• Improve our concentration Whether we have a break from responsibilities this summer, or if we are still engaged in school and work, summer can be an excellent time to refocus, and to gain skills to help us concentrate throughout the year.

• Cultivate self-esteem It’s the dreaded time of year again when we get to see the beautiful (beautifully photoshopped) models showing off their tans and their ‘beach bodies’. Rather than focusing on trying to look like the celebrities we see, this summer perhaps we can turn inward to work on cultivating our self-esteem.

• Get a handle on our anxiety and depression Although we often think of wintertime as a time that individuals most often feel depressed and anxious, summertime can often bring those feelings to the forefront of our lives. The extra time off may be a relief, but it may also bring to light feelings we are coping with all year long. In therapy we can gain the skills we need to cope with feelings of anxiety and depression.

• Gaining insight of ourselves Our modern society doesn’t often provide us with opportunity (or time) to take a step back and think about ourselves as individuals. Therapy, for some, may be the first opportunity for a higher level of introspection, and may be an opportunity to feel truly heard and understood by a compassionate listener.

If you or a loved one has been on the fence about when the right time for counseling is, I hope you consider taking time for yourself this summer to find a counselor who is a good fit for you or your loved ones needs. Whether you are reading this post this summer, or if it’s any time of the year, I encourage you to find a clinician who will work alongside you while you work on yourself.