Empowering Teens Through Social Skills Groups: A Caring Therapist's Perspective on the Back-to-School Season

As the back-to-school season approaches, many teens face a mix of excitement and anxiety. The transition back into a structured environment can be overwhelming, especially for those who struggle with social interactions. As a therapist based in Tampa, FL, I've seen firsthand how social skills groups can be a game-changer for teens during this critical time of year.

Understanding the Challenges Teens Face

The start of a new school year brings with it the pressures of academic performance, social integration, and personal growth. For many teens, these pressures can manifest in various forms of anxiety, particularly around making friends, fitting in, and navigating social situations. This is where social skills groups come into play.

The Power of Social Skills Groups

Social skills groups provide a safe and supportive environment for teens to learn and practice essential interpersonal skills. These groups are designed to help teens develop confidence in their social abilities, learn effective communication techniques, and build healthy relationships with their peers. In our Tampa-based practice, we tailor these groups to address the specific needs of each teen, ensuring that they feel understood and supported.

One of the key benefits of these groups is the opportunity for teens to connect with others who are experiencing similar challenges. This sense of community can be incredibly reassuring, helping teens realize that they are not alone in their struggles. Through guided discussions, role-playing exercises, and collaborative activities, teens gain valuable insights into their social behaviors and learn strategies for overcoming obstacles.

Why Back-to-School is the Perfect Time

The back-to-school season is an ideal time for teens to join a social skills group. As they re-enter the school environment, the skills they develop in these groups can be immediately applied to their daily interactions. Whether it's making new friends, participating in group projects, or handling conflicts, the tools they gain can make a significant difference in their overall school experience.

Moreover, starting the school year with a strong foundation in social skills can boost a teen's confidence and set a positive tone for the months ahead. Our groups in Tampa are designed to align with the school calendar, ensuring that teens receive the support they need as they navigate this transitional period.

A Caring Approach

As a therapist, my approach to social skills groups is rooted in empathy and understanding. I recognize that each teen's journey is unique, and I am committed to creating a space where they feel safe, valued, and empowered. My goal is to help them develop the skills they need to thrive not just in school, but in all areas of their lives.

In our Tampa groups, we emphasize the importance of self-compassion and resilience. We encourage teens to celebrate their progress, no matter how small, and to view setbacks as opportunities for growth. By fostering a supportive and non-judgmental atmosphere, we help teens build the confidence they need to face the challenges of the school year with courage and optimism.

Conclusion

As we prepare for the upcoming school year, I encourage parents and guardians in the Tampa area to consider the benefits of social skills groups for their teens. These groups offer more than just practical tools; they provide a sense of belonging and empowerment that can make all the difference in a teen's life.

If you’re interested in learning more about our social skills groups or would like to enroll your teen, please reach out. Together, we can help your teen navigate the back-to-school season with confidence and grace.

Raising a Resilient Child: Insights and Tips for Parents

As parents, we all want our children to grow up strong, capable, and ready to face life’s challenges. But resilience—the ability to bounce back from setbacks, adapt to change, and keep going in the face of adversity—isn’t something they’re born with. It’s something we can nurture in them, day by day.

Dr. Becky Kennedy, a renowned child psychologist known for her compassionate and empowering approach, often talks about how we can help our children build resilience. Here are some key takeaways that I’d like to share with you, drawn from Dr. Becky’s insights and my own experience as a therapist.

1. Model Emotional Regulation

Children learn how to handle stress and setbacks by watching us. If we can stay calm and grounded during tough moments, we show them that it’s okay to experience big emotions and that they can manage them too.

Tip: When you’re feeling overwhelmed, narrate your feelings and actions to your child. For example, “I’m feeling frustrated right now, so I’m going to take a deep breath to calm down.” This shows them that emotions are normal and manageable.

2. Validate Their Feelings

Resilience isn’t about never feeling upset; it’s about knowing that all feelings are okay and can be worked through. Dr. Becky emphasizes the importance of validating your child’s emotions without trying to fix or dismiss them.

Tip: When your child is upset, try saying, “I see you’re feeling really sad about this. It’s okay to feel that way. I’m here with you.” This helps them understand that emotions are a part of life and they are not alone in feeling them.

3. Encourage Problem-Solving

Instead of jumping in to solve problems for your child, guide them in thinking through solutions. This builds their confidence and shows them that they can handle difficult situations.

Tip: Ask open-ended questions like, “What do you think we could do to make this better?” or “How do you want to approach this problem?” This encourages them to take an active role in overcoming challenges.

4. Foster a Growth Mindset

Dr. Becky often talks about the power of a growth mindset—the belief that abilities and intelligence can be developed with effort. Encouraging this mindset helps children see challenges as opportunities to grow rather than as insurmountable obstacles.

Tip: Praise your child’s effort rather than their outcome. Instead of saying, “You’re so smart,” try, “I’m proud of how hard you worked on that.” This reinforces the idea that effort leads to improvement.

5. Provide Safe Boundaries

While it’s important to encourage independence, children also need to feel safe and supported. Clear boundaries provide a sense of security, which is crucial for resilience.

Tip: Set and enforce consistent limits with empathy. For example, “I know you want to stay up late, but bedtime is at 8:00 PM so you can be rested for tomorrow. I’ll help you find a cozy bedtime routine.”

6. Teach Self-Compassion

Resilient children are kind to themselves when they fail. Dr. Becky suggests teaching self-compassion by modeling it yourself.

Tip: When you make a mistake, share how you forgive yourself. “I forgot to pick up the groceries today. I’m disappointed, but I know it’s okay to make mistakes. I’ll try again tomorrow.” This teaches your child that they too can be gentle with themselves.

Conclusion

Raising a resilient child isn’t about shielding them from life’s difficulties, but about equipping them with the tools to navigate them. By modeling emotional regulation, validating feelings, encouraging problem-solving, fostering a growth mindset, providing safe boundaries, and teaching self-compassion, we can help our children develop the resilience they need to thrive.

Remember, resilience is a journey—one that we walk together with our children, step by step. And as Dr. Becky often reminds us, being a “good enough” parent is more than enough. We don’t have to be perfect; we just have to show up, with love and understanding.

Nurturing Connections: The Crucial Role of Social Skills for Teens in Today's World of Mental Health

In the fast-paced and interconnected world of today, social skills for teenagers are more important than ever. Beyond the surface level of communication, these skills play a vital role in shaping mental health and overall well-being.

This blog explores the significance of social skills for teens, delving into the reasons they matter in the contemporary landscape and their impact on mental health.

1. Building Support Networks:

   Social skills empower teens to build and maintain meaningful relationships. In times of stress or challenges, having a reliable support network can make a significant difference. Whether it's friends, family, or mentors, strong social connections act as a buffer against mental health issues by providing emotional support and understanding.

2. Emotional Regulation:

   Developing social skills involves understanding and expressing emotions effectively. Teens who possess these skills are better equipped to regulate their emotions, navigate conflicts, and cope with stress. Emotional intelligence, a key component of social skills, contributes to mental resilience, allowing teenagers to face challenges with greater composure.

3. Reducing Social Isolation:

   In the digital age, social media has become a dominant force in teen lives. However, online interactions can sometimes substitute for genuine face-to-face connections, leading to feelings of isolation. Strong social skills enable teens to engage in meaningful offline interactions, reducing the risk of social isolation and the mental health implications associated with it.

4. Bullying Prevention:

   Social skills are a powerful tool in preventing and addressing bullying. Teens with well-developed social skills are more likely to establish positive relationships, fostering a supportive environment that discourages bullying behavior. Being able to navigate social situations with empathy and respect contributes to a safer and healthier social atmosphere.

5. Academic Success:

   Effective communication and collaboration are crucial in academic settings. Teens with strong social skills can work well with peers, teachers, and other members of the school community. Positive social interactions contribute to a supportive learning environment, reducing stress and anxiety associated with academic challenges.

6. Transition to Adulthood:

   As teens prepare to enter adulthood, social skills become indispensable in various aspects of life, including higher education, the workplace, and personal relationships. Developing these skills during adolescence sets the foundation for a successful transition to adulthood, contributing to long-term mental well-being.

7. Digital Communication Challenges:

   While technology provides new avenues for social interaction, it also brings challenges. Teens need to navigate the complexities of digital communication, such as online etiquette, cyberbullying, and the impact of social media on self-esteem. Strong social skills help teens navigate these challenges, ensuring healthy online and offline interactions.

8. Self-Expression and Identity:

   Social skills enable teens to express themselves authentically while respecting the perspectives of others. This balance is crucial in the formation of a healthy identity. The ability to communicate effectively fosters self-confidence, reducing the risk of mental health issues related to self-esteem and self-worth.

In the contemporary landscape, social skills for teens are not merely about polite conversation; they are a fundamental aspect of mental health and overall well-being. By fostering strong social skills, we empower the next generation to navigate the complexities of the modern world with resilience, empathy, and a foundation for lasting mental health.

5 Truths About Teen Social Skills and Back-to-School Mental Health

As the school bells ring and the hallways fill with students once again, the back-to-school season marks a crucial time for teens to navigate not only academics but also their social interactions. Adolescent years are a period of growth, self-discovery, and building relationships, making teen social skills a key factor in their mental well-being.

In this article, we'll delve into five truths about teen social skills and their significance for back-to-school mental health.

1. Social Skills Shape Teen Identity:

The teenage years are a time of identity formation, and social interactions play a pivotal role in this process. The way teens engage with peers helps shape their sense of self and belonging. Positive social experiences can boost self-esteem, while negative ones may lead to feelings of insecurity. By honing their social skills, teens can navigate these formative years with greater confidence and a clearer sense of identity.

2. The Impact of Peer Relationships:

Teens often prioritize their peer relationships, seeking validation and connection from their friends. Healthy friendships provide emotional support, reduce feelings of loneliness, and contribute to better mental health. Developing strong social skills equips teens with the tools to foster these valuable connections, creating a buffer against stress and anxiety.

3. Effective Communication is Vital:

Clear and effective communication is essential for building and maintaining relationships. Teen social skills should encompass active listening, expressing thoughts and feelings, and understanding nonverbal cues. By practicing these skills, teens can avoid misunderstandings, resolve conflicts, and nurture positive connections.

4. Social Skills Promote Resilience:

Adolescence comes with its fair share of challenges, from academic pressures to changing dynamics within friendships. Well-developed social skills enhance teens' resilience, enabling them to cope with stressors more effectively. Teens who can navigate social situations with confidence are better equipped to handle setbacks and maintain their mental well-being.

5. Balance Between Online and Offline Interactions:

In the digital age, teen social skills extend beyond face-to-face interactions. Balancing online and offline communication is crucial for maintaining healthy relationships. Teens should learn to translate their social skills to the digital realm, promoting respectful and empathetic interactions both online and offline.

Back-to-School Transition and Mental Health:

As the school year begins, the transition can bring a mix of excitement and anxiety for teens. Establishing routines, managing academic expectations, and reconnecting with peers can trigger a range of emotions. Well-developed social skills ease this transition, allowing teens to forge connections and find a sense of belonging within the school community.

Encouraging Healthy Teen Social Skills: To promote positive social skills and back-to-school mental health, parents and educators play pivotal roles. Here are a few strategies to consider:

• Social Skills Workshops or Groups: Workshops and groups are vital and can help focus on communication, active listening, and conflict resolution to equip teens with valuable social tools.

• Supportive Environments: Create an environment where teens feel comfortable expressing themselves without fear of judgment, both at home and in the classroom.

• Peer Support Groups: Establish peer support groups where teens can discuss their feelings, share experiences, and practice empathy. Such as the one here at Serene Mind.

• Mindfulness Practices: Introduce mindfulness techniques that enhance self-awareness, emotional regulation, and empathy, contributing to healthier social interactions.

In conclusion, teen social skills are a fundamental aspect of their back-to-school experience and overall mental health. As they navigate peer interactions, effective communication, and the challenges of adolescence, well-developed social skills can make a positive impact. By nurturing these skills, we empower teens to create meaningful connections, develop resilience, and foster a supportive network that contributes to their mental well-being during the back-to-school season and beyond.

We would love to support you and your teen. Our social skills group is starting soon, email us today to register hello@serenemindpsych.com

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

Embracing Connection: How Group Therapy Can Help You Overcome Social Anxiety

Social anxiety is a common challenge that can significantly impact your quality of life. The fear of judgment, criticism, or embarrassment in social situations can lead to isolation and missed opportunities. While individual therapy can be beneficial, group therapy offers a unique and effective approach to tackling social anxiety. Let's delve into how group therapy can be a powerful tool for overcoming social anxiety.

Understanding Social Anxiety: Social anxiety, also known as social phobia, involves an intense fear of social situations. It often leads to avoiding interactions or enduring them with extreme discomfort. These feelings can prevent you from fully engaging in relationships, work, and social activities.

The Power of Group Therapy: Group therapy involves a therapist-led session with a small group of individuals facing similar challenges. While it might sound intimidating for someone with social anxiety, it offers numerous benefits that can foster personal growth and healing.

1. Safe and Supportive Environment:

Group therapy provides a safe space to share your experiences, fears, and thoughts with others who understand what you're going through. Knowing you're not alone in your struggles can reduce feelings of isolation.

2. Real-Life Exposure:

Group therapy offers a controlled environment to practice social interactions. You can gradually expose yourself to social situations with the support of both the therapist and group members.

3. Skill Building:

Therapists in group sessions often introduce coping strategies, communication techniques, and relaxation exercises. These tools empower you to manage anxiety in real-life scenarios.

4. Observational Learning:

Watching others face their fears and make progress can be inspiring and provide you with a sense of hope. Witnessing their growth can encourage you to challenge yourself as well.

5. Feedback and Perspective:

Group members can offer feedback, different perspectives, and insights that you might not have considered. This can expand your understanding of your anxiety and help you develop effective strategies to manage it.

6. Normalization of Experiences:

Hearing others share their struggles can help normalize your own feelings. This can reduce the shame often associated with social anxiety and make it easier to address your challenges.

7. Building Social Skills:

Regular interactions within the group can improve your social skills over time. As you practice active listening, sharing, and providing feedback, you'll gradually become more comfortable in social settings.

8. Gradual Progress:

Group therapy allows you to progress at your own pace. You can start with minimal participation and gradually increase your involvement as you become more comfortable.

9. Long-Term Support:

The connections you build in group therapy can extend beyond the sessions. These new relationships can provide ongoing support and encouragement as you work to overcome social anxiety.

Group therapy offers a unique and powerful approach to overcoming social anxiety. The combination of a supportive environment, real-life exposure, skill-building, and shared experiences can lead to remarkable personal growth. Remember that seeking help is a sign of strength, and taking steps to address social anxiety can lead to a more fulfilling and connected life. If you're considering group therapy, consult a mental health professional to determine if it's the right approach for you. Embrace the opportunity to connect, grow, and overcome the challenges that social anxiety presents. 🌟🌈 #SocialAnxiety #GroupTherapy #MentalHealthMatters

6 Ways to Ensure a Successful First Day Back to School

The start of a new school year can bring mixed emotions - excitement, nervousness, and a touch of uncertainty. Ensuring a successful first day back not only sets a positive tone for the academic year but also contributes significantly to your mental well-being.

Here are six effective strategies to make your return to school a mentally healthy and successful experience:

1. Prepare Ahead:

Proper preparation can alleviate anxiety. Organize your school supplies, pack your bag, and lay out your outfit the night before. This simple act can ease your mind and ensure a smooth morning routine.

2. Establish a Calming Morning Routine:

Begin your day with activities that promote calmness. Whether it's a few minutes of meditation, a light breakfast, or a short walk, these rituals can set a positive tone for the day.

3. Positive Affirmations:

Start your day with positive self-talk. Remind yourself of your strengths, capabilities, and past achievements. Repeating affirmations can help boost your confidence and reduce self-doubt.

4. Connect with Friends:

Reconnecting with friends can ease the transition back to school. Social interactions provide a sense of belonging and support, which are crucial for mental well-being.

5. Set Realistic Expectations:

It's normal to feel a mix of excitement and nervousness. Remember that nobody has a perfect first day. Set realistic expectations for yourself and focus on the progress you make rather than striving for perfection.

6. Practice Self-Care:

Throughout the day, prioritize self-care. Take short breaks between classes to stretch, practice deep breathing, or simply relax. Stay hydrated, eat balanced meals, and ensure you get a good night's sleep afterward.

Remember, a successful first day goes beyond academics. Prioritizing your mental well-being contributes to your overall success and happiness throughout the school year. Approach the day with positivity, self-compassion, and the belief that you have the tools to handle whatever comes your way. 🌟📚 #BackToSchool #MentalHealthMatters #PositiveStart

4 Ways Social Skills Can Help Me Succeed

When we think of our childhood, for many of us moments in social settings stand out. These social situations are the very essence of our memories. Social skills can play a crucial role in your success across various aspects of life. The importance of social skills sometimes is underestimated, but the reality is without social skills success is weary.

Here's how social skills can help you succeed:

1. Improved Communication:

   Effective communication is a cornerstone of success in both personal and professional settings. Social skills training helps you develop active listening, assertiveness, and empathy, enabling you to express yourself more clearly and understand others better. When you can communicate confidently and empathetically, you build stronger connections and foster positive relationships with others.

2. Enhanced Networking:

   Networking plays a vital role in career growth and personal development. By honing your social skills, you can become more comfortable in social settings, making it easier to initiate and maintain conversations with new people. This can lead to valuable connections, mentorship opportunities, and potential collaborations that can boost your success in your chosen field.

3. Conflict Resolution:

   Conflict is inevitable, but how you handle it can make a significant difference in your success. Social skills training equips you with the ability to manage conflicts constructively. You learn how to stay calm in tense situations, express your concerns without hostility, and find solutions that are mutually beneficial. This skill is invaluable in personal relationships and workplace dynamics.

4. Increased Emotional Intelligence:

   Emotional intelligence involves understanding and managing your own emotions as well as recognizing and empathizing with the emotions of others. Social skills training helps you develop emotional intelligence, which is crucial for making sound decisions, building trust, and motivating and inspiring others. It also allows you to handle stress more effectively and maintain a positive outlook in challenging situations.

In summary, social skills training empowers you to communicate effectively, build strong networks, handle conflicts with grace, and understand and manage emotions. All these abilities contribute to your overall success, both in your personal life and in your professional endeavors.

4 Ways to Reduce Your Back to School Stress - From Our Therapists

School coming to a start can add pressure for everyone. It is important to take the time to focus on ways to make the transition as smooth as possible. Having a plan on how to tackle the new school year is important.

Here are 4 ways you can make sure this school year is smooth.

1. Create a routine - Did you know that predictability sends soothing messages to the brains of those that struggle with stress? Setting up a routine such as a regular bedtime, a daily gym session, or even a music playlist or audiobook that you listen to on the drive to/from school can help you solidify a routine. Something that will allow your brain to not be so stressed throughout the day.

2. Communication is key - When it comes to children, if you as a parent have changes in plans you should communicate that to your child as soon as possible. A child can become very stressed and anxious if they are unsure of how they’re getting home or where they are going. If they are caught up in the mix of complicated changes, it ends up being very difficult to focus on their learning.

3. Connect through questions - Go ahead and try connecting with your child through questions such as how their day went, who they sat next to at lunch, if anything funny or exciting happened throughout the day. You can even chime in with your own experiences when you were going to school and what caused you a lot of stress and anxiety. With that, you can end up asking them if there is anything that may be causing them a bit of anxiety with school.

4. Listen - Our natural tendency when we hear that someone is stressed is to try and fix it. However, when we go ahead and try to do that, we end up invalidating the other person's feelings and in turn not really helping them at all. Instead of trying to fix whatever it is that has them stressed. Try asking questions such as “How can I support you right now” or “Would you like to talk about what’s currently bothering you?” Once you listen to them, if you have a thought that you feel may be helpful, go ahead and ask them if it’s okay for you to share it.

As we all transition back to school, remember to take care of yourself too. The best support a child can have is an adult who is taking care of their own well being and mental health too!

Back to School Ready - From Our Therapists

Having great organizational skills is the key to success! This is the key to having a great school year as well. No one is born being organized, we can all brush up on our skills. The first thing you have to remember is to be patient with yourself while you learn a new routine. Learning takes practice and the more you practice, the easier it will become.

Here are a few tips to get your children (or yourself) ready for the new school year:

1. Use checklists - Using checklists to post assignments, chores or even reminders of what materials your children might need for class is a good habit to have. Purchase a small planner or notebook for your child and dedicate it specifically to listing homework assignments. Once they are done with homework assignments, projects or any other tasks have them cross them off. This list will give them a sense of accomplishment!

2. Break down tasks - By making tasks smaller, we make them more manageable. This makes it easier to feel accomplished, thus boosting our confidence. Use this boost to help you complete the entire project. Baby steps need to be celebrated to increase your motivation to complete your school work.

3. Organize homework assignments - Encourage your child to do their homework assignments in the order that they should be completed. A good way to structure this is by starting with the shortest or “easiest” assignment first and then moving to the longest assignment. Any bigger assignments or projects that aren’t due right away can be worked on in smaller chunks than typical homework assignments.

4. Designate a study space - Having a designated workspace and/or study space allows for consistency. Your child should ultimately have a designated work space for studying and doing homework that is quiet and away from most distractions. Ultimately, having their school supplies and materials nearby would also be best. It would also help for them to have designated study times that aren’t too long.

5. Take breaks - Having time to eat, relax and play are also important in helping us finish assignments. Taking a mental time out from learning and doing things helps us recharge. This is helpful in helping us complete an assignment, think of it as a reward for the work you have been completing.

Going back to school is never easy. Sure you may have some excitement but it is usually combined with worry. By being more organized and prepared you can make some of that worry go away. Have a great first day and month of school!

Back to School Burn Out - A Therapist’s Perspective

Back to school burnout is REAL. As a graduate student nearing the end of my degree, my biggest challenge is overcoming the idea that I just “took a bunch of time to rest” over the summer. I am supposed to feel fully charged, refreshed, and ready to go, right? 

Well, about 3 weeks into the “go mode” I now realize I am pushing myself too hard and I am starting to feel the first signs of burnout: fatigue, forgetfulness, loss of appetite, anxiety symptoms. 

It is okay and there are ways we can manage going back to school together. Here are some tips I have come up with over the years to avoid this back to school burnout:

1. Set reasonable weekly/daily goals.

   I am a week-to-week person so I typically like to begin on Monday with a list of things I would like to accomplish throughout the week, with the most important things first. I will then separate my list into days: when will I have the time to complete each task as it fits in with my week. The goal here is to provide yourself with some wiggle room. If you can only complete one task, that is okay- just make sure it is the most important one. You will get to the rest as soon as you can. 

2. Take breaks!

   They did not invent the wheel in one day! Sometimes long task lists take time and it is okay to give yourself time. Taking breaks for some of us can be difficult. Maybe we don’t know where to fit them in and we work straight through lunch or dinner. Others may take breaks that are so long they cannot get back into being productive. A great tool for this is to set timers. At the beginning of the day, as you assess your schedule, identify at least 2 places where you could stop for 10 minutes and eat a snack or go for a walk. Set those alarms in your phone and try your best to carve out time when they go off. 

3. Choose healthy relationships.

   A teen shared with me the other day, “you are the sum of your 5 closest friends.” The people that you surround yourself with can make you feel much better or much worse about your current situation. If your peers are often consumed with drama and negative attitudes, it is likely that they will begin to inadvertently bring you down with them. Finding people who maintain positive and productive relationships and attitudes will benefit you in reaching your goals and better managing your time! 

These tips may not rid you of all burn out, fatigue and anxiety but they can help to manage your symptoms. Knowing that we all have episodes of burn out can help us feel some level of comfort and relieve. You are not alone, and your struggles are real. Remember to make yourself a priority and focus on your needs too.

School is in Session, Take Care of Your Mental Health

Back to school season is here and just like that another school year begins! Sports, clubs, extracurricular activities, and crowded weekends have started and we want to make sure you are prepared, not only for the busy schedules and challenging coursework but to make sure you are taking care of your mental health. 

When life gets busy, it is easy to feel overwhelmed by the hustle and bustle of it all. It is common to fall into old habits and allow life to take us over, feeling out of control. First, I want to remind you that this is normal, we cannot expect to be on top of everything at every moment of every day- we are going to get behind. That is okay. 

But, since we do not want to stay down for too long, here are some quick back-to-school tips to keep you or your kiddos in good spirits to begin and end this school year strong. 

Do the best you can to use positive language when talking about yourself and others.

Positive self-talk has been linked to better problem-solving abilities and different, more constructive thinking patterns than those who do not practice positive self-talk. These problem-solving skills help build interpersonal relationships, reduce stress and anxiety, and aid in maintaining friendships. 

Positive self-talk can be applied in different ways, all to make life easier for you. Here are some examples you may be able to adjust your negative self-talk as early as today:

1. Catch yourself.

   Taking the time to reflect on some of the things you may be telling yourself gives you the opportunity to notice, and make adjustments sooner the next time they come around. 

2. Challenge those thoughts.

   Your inner critic can be a nasty fella, are they always being truthful though? Using positive affirmations can be helpful in challenging those not-so-nice thoughts. Instead of saying “I am never going to get this right,” challenge that thought with “I am doing my best, and my best is enough today.”

3. Put it in your pocket.

   This may seem silly, but it is not uncommon for some of that negative self-talk to really take over and make you feel stuck or unable to escape them. Sometimes, you just need to take a break. After you have identified your negative thought, put them in your pocket, and decide to deal with them at another, more convenient time. Chances are that you will forget you put it there or you will not be feeling as critical later after the moment has passed. 

Incorporate routines wherever you can. 

Routines are difficult to maintain when life starts to get busy, but I am not referring to the same typical routines you may have thought of your whole life- wake up by 7am, make breakfast, shower, be in bed by 9pm kind of routine- Instead, try to just maintain hygiene by showering once a day, brushing your hair if you need to, brushing your teeth twice, and changing your clothes. Building routines around diet and exercise habits, like making sure you go outside at least once or eating at least 3 meals a day, can also be helpful in making sure you are providing your body with enough nourishment and activity to remain on task in school or in your extracurriculars. 

Lastly, don’t forget to take breaks. 

Though it may be hard to force ourselves to slow down and take a moment to ourselves, it is necessary. Breaks prevent burnout and no one wants to be burnt out. Even if you do not think you need one, it may be helpful for you to schedule one into your week, give yourself a chance to listen to your body, and adjust based on your needs. You deserve a break. You deserve to respect your own boundaries.

Therapist Approved: Back to School Survival Guide for Parents

It is the most wonderful time of year for parents everywhere, back to school month is here! As happy as you may feel, your child or teen may not feel exactly the same. So how do you know if your child or teen has anxieties that are typical or severe?

Here are some questions to ask yourself about your child or teen, before overwhelming yourself with back to school anxiety: 

1. Is your child or teen having nightmares, difficulty falling asleep or staying asleep? 

2. Are they complaining of frequent stomach aches or an upset stomach?

3. Have they distanced themselves from you or loved ones? 

4. Are they frequently practicing obsessive behaviors to help them increase a sense of control?

5. Do they speak negatively about themselves and the world around them? 

6. Do they view the world in extremes, can everything only be right or wrong?

7. Are they making frequent illogical decisions? 

8. Are they having difficulty communicating emotions and do they avoid their emotions all together? 

9. Are they having difficulty concentrating, focusing or is their mind going blank? 

10. Have they been feeling overly worried or anxious for at least six months? 

If you feel your child or teen may have anxiety talk to them first. Discuss how they feel and ask them if they would like help, just because they want to talk to a professional does not mean something is wrong with them. Reassure them and be supportive. Talking to someone just means, I am reaching out, I want to be understood and I want to improve. Help your child and your teen by searching for a professional that would be a best fit for them. Not every therapist is alike, just as not every child, teen or family are alike. 

Therapists Share Your First Semester at College Survival Guide

As a high school senior you were on top of the food chain. You probably knew your school like the back of your hand and best of all you were comfortable. August is finally here and the fall college semester will begin soon. Some of you are heading to schools where you will be one of thousands of students, others are heading to small schools in which you will be one of hundreds. Either way it is a BIG change and college anxiety is real. 

Here are some ways to ease your mind and look forward to your first day of college: 

1. Purchase the essentials: Aside the typical dorm items, remember to purchase school supplies and your books. Show up to class prepared and ready to take notes (even if it is the first day of class). In college professors will expect you to always be prepared to learn, there is no movie day or freebie. 

2. Go explore the campus: Learn where your dorm is, the nearest dining halls and where your classes are. Learn to take the bus and time how long you take to reach your destination. This will help you plan how much time you have between classes. 

3. Get to know your professors: No, you do not have to take them to lunch, but introduce yourself during a class break and research their ratings on www.ratemyprofessor.com or a similar website  (this will make you aware of their teaching style and personality).  

4. Get to know your roommates: Spend time together, talk, go out to eat and learn what you have in common. Your roommates can be a great part of your college experience (they still are a great part of my life). You will be living with them so make the best of it and work on building a friendship. 

5. Have a schedule: Write down and plan out your day (from start to finish). This will help ease your stress and increase your timeliness. You can add lunch, time with friends, work out time, study hours and quizzes to all fit your schedule. 

6. Have fun: Take the time to join clubs and make friends. College is not just about your studies. It is a great opportunity to make social connections (future work connections are always great) and explore the things that really interest you. This will help you find your identity, which can help you choose a career that aligns with who you are. 

Prepare yourself for a year of learning, fun and exciting new ventures! College is what you make of it. Remember to take one day at a time. Patience is key to learning your way around, adapting to a new environment and surviving your first semester.  

Back to School Tools

Yes, it is that time of year again! Moms and dads everywhere are cheering with joy. Back to school is here! In honor of this season I have found some great apps for parents and kids to stay organized and focused this school year.

This app is compared to having a personal assistant. It organizes anything you may need and you can take your items anywhere. Examples include: recipes, photos, notes, plan a party and manage home or work tasks. Visit: https://springpad.com/about

For the teen who needs structure and organization. This app assists teens in organizing class schedules, exam dates, homework, and level of difficulty of each assignment. Great tool for teens who need some task management in their lives. Visit: http://www.heapnote.com/students.html#.Uh5fOhvNk8f

Is your child artistic, do you have no room left on your refrigerator to display your child's art work? This app was made for you! Just upload your child's art work and create an art book to display all of the works of art in an organized fashion. Visit: http://www.artkiveapp.com/

Make learning fun for kids or teens! Two great apps with the purpose of teaching. Learn with Homer is interactive, fun and great for kids learning to read. Visit: http://learnwithhomer.com/
For the teen in your life, Vocabador is an interactive wrestling vocabulary game. It boasts that it helps prepare test takers for exams such as the SAT and GRE. Visit: http://www.vocabador.com/

I hope these apps make your transition to the school season a little more enjoyable!