Play Therapists Explain: How Does Play Therapy Work?

Play therapy has becoming an increasingly popular therapeutic modality for children. Play can be incredibly therapeutic and can help a skilled clinician identify key areas to work on with a child in the therapeutic setting. Incorporating play into the therapeutic process can add a layer of depth into the sessions that can uncover and pinpoint the preferences of the child and how to break down their thought processes about different aspects of their lives. Play therapy can also be incredibly helpful in detecting goals of a child’s behavior.

There are many different techniques and approaches to play therapy depending on the therapist conducting the session, but here are some basic mechanisms behind play therapy:

- Creates a fun and trusting therapy environment

- Building rapport between child and therapist

- Gives a child space to express themselves in abstract ways other than talking

- Gives the child power and autonomy in the therapeutic setting

What tools are used in play therapy?

Depending on the child’s age and preferences, play therapy can include tools like board games, books, toys, balls, and even activities like dance and yoga.

Can I join my child’s play therapy session?

This would depend on the therapist facilitating the session and their therapeutic approach. Typically, these sessions are held 1x1 with the child and therapist to build a relationship that is trusting and feels safe to the child.

How can I track my child’s progress in play therapy?

Some therapists may invite you into the last few minutes of a session, check in with you in the lobby after a session, or even ask to meet with you separately to discuss treatment plans, goals, and findings within the play therapy sessions.

Do you feel that play therapy would benefit your child?

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 play therapists is a good fit for your child.

Our Depression Therapists Share, How Do I Know if I am Experiencing Depression?

With the everyday stressors of life, sometimes we get caught up in the moment and forget to check in and reflect with how we are feeling. We may fall into patterns and even new lifestyles that we don’t recognize.

Here are some indicators that could hint to you experiencing depression:

1) Loss of interest in activities you used to enjoy

Activities you used to love participating in may start to feel stale. You may feel physically unable to partake in these activities, or they may feel boring to you now. You may start to feel neutral, or even negative to things that used to spark joy to you. You may feel like your sense of purpose has diminished or you are starting to become confused about what you are interested in.

2) Lack of motivation

Instilling effort takes a great deal of energy, sometimes both physically and mentally. When feeling depressed, you may have a lack of, or a reduced drive to complete even the simplest of tasks. This may start with tasks at work, then trickle into your home tasks. Sometimes, you may even feel a lack of motivation to take care of your basic needs such as bathing, brushing your teeth, and eating.

3) Change in appetite

Changes in appetite are common in individuals experiencing symptoms of anxiety. Some people may experience a lack of or loss in appetite, while others may feel they are eating more than usual. You may notice that you opt for more pre-packed or fast foods to avoid having to cook or prepare food. Both changes are possible indicators that you may be experiencing depression.

4) Isolating yourself from others

When experiencing depression, you may start to withdraw from interacting with others as much as you used to. Socializing may become more difficult to engage in. Putting in effort in conversations and social events may feel draining and impossible. You may not even want to speak or be around people you trust and love. You may start to distance yourself from your inner circle.

Depression does not have to last forever.

There are many techniques and tools to help aid you in traveling this journey. It is very important to remember, just because you may be experiencing symptoms of depression, does not mean you must embody and claim it as a part of your identity. We have seasons in our lives, and we have the power to navigate each season.

Are you struggling with feelings of depression? Do you feel stuck and need some support? We are here to help. 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 can aid you in your healing journey.

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

Does Depression Last Forever? - Our Therapists Share Their Thoughts

Depression is defined as: Feelings of emptiness, sadness, and sometimes even confusion. All people who live experience feelings and symptoms of depression in their lifetime. These feelings can come in waves or feel like a cloud that follows up for days, months, and even years of our lives. Depression does not have to last forever.

Depending on your lifestyle, there are many different therapeutic modalities and services that may resonate with you to ignite a path of healing and overcoming depression.

Taking the first step into the healing process is the most difficult step to heal depression, and it is important to remember that healing is not linear. Healing from depression takes time, and sometimes we need to take a step forward then 3 steps back in order to learn and heal.

What are ways that I can help myself when I am feeling depressed or if I get diagnosed with depression?

 Journaling (to record thoughts and feelings related to depression for self-reflection)

 Exercise (to release endorphins and encourage a mind-body connection and overcome depression)

 Practicing mindfulness (to challenge negative or intrusive thoughts related to depression)

 Evaluating diet, sleep, and physical hygiene (are these habits healthy and supportive for you? are certain foods triggering more depression symptoms?)

 Establishing a hobby (Igniting a sense of purpose and passion in your life to overcome depression)

 Reaching out to a friend or family member (connecting with someone who loves and cares about you to offer support and help you through symptoms of depression)

What are some resources or what kinds of professionals can I reach out to when I am feeling depressed or if I get diagnosed with depression?

 Reach out to a mental health therapist (to help you map out your feelings of depression and ways to approach them)

 Schedule an appointment with your doctor (to explore physical health related barriers, and medication therapy if necessary for depression)

 Enroll in group therapy (in-person or online to help overcome depression)

All of these resources and options are potential tools to aid in your path when navigating feelings of depression. Even if you are diagnosed with depression by a medical or mental health professional, it does not mean it must define you. You do not have to own or embody depression just because you are experiencing it and its symptoms.

Are you struggling with feelings of depression? Do you feel stuck and need some support? We are here to help. 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 can aid you in your healing journey.

5 Ways to Help Your Child Mentally Thrive

As parents, we want our children to grow and thrive in their lives. It is our responsibility to teach our kids, coach them, and support them in their journey of navigating the lessons of early life. Our influences shape how our children view the world, and even how to conduct themselves socially and how to treat others. Your presence and encouragement are conductors to promote and foster so many foundational aspects in your child’s life such as their self-esteem, confidence, and self-image. You are a key piece in promoting your child’s growth.

What are some ways to help my child mentally thrive?

1) Instill boundaries and limits:

Instilling boundaries and limits with your children is imperative to their social and emotional growth. This fosters a sense of expectations and values that your family may have and can encourage your child to formulate their own boundaries and limits that feel right for them. This also teaches children that their preferences may differ from others- and that is okay. Remember, consistency is key when enforcing boundaries and limits with children.

2) Promote and encourage independence:

Children feel safe when they are able to lean on us as their parents. It is important to instill that we are there for them, but it is equally important to promote your child’s independence, even in the smallest of things. Encouraging independence can bolster a child’s confidence and self-esteem by teaching them to trust themselves and innately tap in to what is best for them in any situation.

3) Demonstrate self-respect:

Children learn from what we show them- we are their first role models. By taking care of yourself mentally, physically, and emotionally- you are showing your child by example how to treat themselves with self-respect. This cultivates a habit of self-care and a sense of self-love. Avoid speaking about yourself if in a negative fashion. Hearing comments like, “I look fat in this outfit”, or, “I am such an idiot for forgetting that” can imprint on your child’s view of what talking about oneself is.

4) Acknowledge all feelings are valid and real:

When our children are upset, angry, or distraught, we often want to try and step in to comfort them and “fix” their feelings. It is important for children to learn that ALL emotions are real and valid. Expressing feelings like anger and sadness are healthy and should not be repressed. Show empathy when your child expresses emotions other than happiness and let them sit in these emotions and feelings. Help your child explore these feelings and where they came from. Feelings and thoughts do not need immediate resolution, sometimes they need deeper exploration. Explore those feelings with your child.

5) Let them fail:

We want our children to constantly succeed- because we want them to be happy and feel good about themselves. Failing builds character, enhances their problem-solving skills, and builds skills of empathy and compassion towards their self and others. These are extremely important traits to raise a happy, healthy, and competent (child) individual. Avoid stepping in and let your child make mistakes. These experiences will help them learn and grow.

Do you need more tools and resources to help your child grow and thrive? Do you want to learn more about parenting or maybe want to create a deeper connection with your child? Serene Mind would love to help you reach your goals. We offer individual and family therapy, for children as young as 4 all the way to adults into their senior years. Email us at hello@serenemindpsych.com or call us at 813.321.8280 for more info.

5 Signs My Child has ADHD, From an ADHD Therapist

Attention Deficit Hyperactive Disorder, or ADHD, is a commonly diagnosed disorder in children from PreK ages, all the way through High School- and sometimes even college. It is the most frequent diagnosed disorder for children who seek psychological evaluations and services.

5 Signs that your child may function with ADHD:

1) Your child struggles to sit still for short periods of time

2) Your child struggles to focus on simple tasks

3) Your child is forgetting things easily and are easily distracted

4) Your child cannot control their impulses

5) Your child is unable to regulate (emotionally or physically)

It is important to remember that children develop mentally and physically in different stages and waves. Some may mature fast than others, and that is part of the beauty of human growth and development. If you see one, or even more of these ADHD signs in your child, record your finds and concerns and consult with your child’s doctor and/or therapist. These medical and mental health professionals can help you understand the best course of lifestyle and/or ADHD treatment for your child, if necessary.

Are you concerned about the effects of your child’s ADHD symptoms or diagnosis in the classroom? There are programs and plans (such as IEP and Section 504) that can be set in place to accommodate them to level set the field of learning for them to support their learning and social environment. Even with these challenges, your child can still thrive in the academic setting and in their social lives.

Just because your child is diagnosed with ADHD, does not mean that this diagnosis or “label” must define them. They can learn techniques and skills to be able to regulate their emotions and physical impulses, improve their focus, and complete tasks with ease through many different modalities. There are many different therapeutic interventions and types of therapies that can aid in the symptoms and experiences a child with ADHD can utilize- with or without medication.

Some of these ADHD holistic interventions include:

- Psychotherapy

- Yoga therapy

- Mindfulness practices

- Coaching

- Family therapy/coaching

- Diet change

- Physical exercise

- Parental training

Is your child diagnosed with ADHD? At Serene Mind, we offer therapy for children who struggle with symptoms of ADHD. We also offer consulting services for children who have a Section 504 Plan set in place to accommodate their needs due to this diagnosis. If you need help understanding the Section 504 process or helping your child manage symptoms related to ADHD, email us at hello@serenemindpsych.com or give us a call at 813.321.8280.

4 Ways To Improve Self Esteem

Cultivating and tending to your self-esteem is a lifelong process. Our confidence and self-esteem can be affected by countless factors- consciously and subconsciously. Sometimes it may be challenging in creating goals for boosting yourself up and gaining more confidence. It is often easier to focus on others, giving and doing for them. This only further hinders our ability to gain self esteem and care for ourselves.

Here are some ways you can begin the process and practice of fostering healthy self-esteem:

1) Practice trusting yourself:

We often seek outside validation for on our views, decisions, and choices. Learn to trust your gut and what you feel is best for you. Practice taking time and reflecting on the options you have before making a concrete decision. You have all the answers within you.

2) Surround yourself with people who encourage you:

Sometimes we may not realize how our social environment affects us. When we are around negativity, we can absorb those thoughts, feelings, and patterns if we do not take extra care in being mindful about our environment. Make an effort to surround yourself with individuals who are positive, supportive, and motivating. The influences of positive people around you can affect you, even subconsciously.

3) Take care of yourself- physically, mentally, and emotionally:

Make it a priority to eat well, exercise, and reflect and acknowledge your emotional state. This doesn’t have to be intense. Maybe the best exercise for you is walking around the block each day. Maybe you prefer something that is of a higher intensity like running or weightlifting. Move your body- it helps you connect with yourself and can release endorphins- those “feel good” chemicals that are naturally released through physical activity. Acknowledge your boundaries and limits- with others and yourself. Notice if you are taking on too much, or perhaps you could instill some more effort in an area of your life. Are you feeling emotionally fulfilled and supported? If not, where can you tweak this area of your life? Do you need help or support in doing so?

4) Learn to laugh at and release your mistakes:

We all make mistakes. Don’t put too much pressure on yourself- especially pressure to be perfect. Making mistakes help us learn and grow. Learning to brush off little mistakes (or sometimes even big ones) will create a sense of self-acceptance and self-love. Cut yourself a break!

Are you struggling with your self-esteem and confidence? Do you feel stuck and need some support? We are here to help. 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 can aid you in your healing journey.

3 Ways to Teach Your Teen How to be Confident

As parents, we strive to cultivate a life for our child or teen that prepares them for life on their own in the future. Bolstering your teen’s confidence is an imperative piece to preparing them to be adults that live a happy and healthy life as a contributor to society. Building self-esteem and confidence is an integral part of the process of growing up, especially during the teenage years. You can contribute to enhancing the confidence of your teen- in easy ways!

How can I teach my teen to be more confident?

1) Encourage teens to make decisions on their own.

Often times, teens look to their parents for assurance and acceptance in their decision making. Encourage your teen to weigh out the pros and cons in their choices. Acknowledge that your teen’s choices have a subsequent consequence- whether positive or negative. As much as you may want to sway your teen to a decision, try to detach yourself from their decision making and the possible outcomes. By practicing this, your teen will build trust, social and life skills. Your teen will start to trust themselves and feel confident in decision making.

2) Encourage your teen to branch out, independently.

Routines and patterns help kids and teens (and adults) feel safe. Encouraging your teen to take chances and to try new things will help your teen feel confident in new situations and environments that they may (and will!) encounter when they are adults. Encouraging them to try new clubs, sports, activities, or even participate in different social groups can help your teen feel more comfortable in socializing and conducting themselves in new and different spaces.

3) Praise, Accept, Encourage your teen.

Most kids and teens look to their parents to evaluate their self-worth. Praise your children or teens on their accomplishments, big or small. Encourage your teen when they are struggling. Accept your teen for who they are. Try to avoid projecting your goals and values onto your children or teen and encourage them to formulate these views on their own. This doesn’t mean you can’t offer your input or opinion- but do so with their consent. Unsolicited advice from parents can feel discouraging and off- putting and can lead to teens second guessing their views and decisions. Parental support is paramount for creating a positive self- image for both kids and teens. If we teach our children and teens that they are loveable and worthy, they will believe it too.

Is your teen needing a boost in their confidence skills? We offer teen counseling and rolling groups for teens that focus on many areas of life during the teenage years. Wanting to deepen the connection between you and your teen? We also offer family therapy. Email us at hello@serenemindpsych.com or call us at 813.321.8280 for more info.

3 Ways to Help You Overcome Depression

Feeling depression and the symptoms that come along with depression can be challenging and discouraging. Depression symptoms can arise for anyone at any point in their life, this is nothing to be ashamed of. These feelings are natural and there are many ways to manage (and even overcome depression) these feelings of depression and symptoms of depression - with or without supplements or medication.

What are some ways I can overcome feelings of depression?

1) Evaluate your lifestyle (influences, diet, sleep, etc.) Some important things to think about and ask yourself when these feelings of depression arise are: How is my physical environment contributing to my mindset and feelings? How are the people I am surrounded by affecting and influencing my emotions and thought patterns? (Work, school, family, friends, etc.) Does my sleep hygiene and physical hygiene support me emotionally and mentally? Does my diet support my body? Do I have a support system that helps me feel loved and safe?

After asking yourself these questions, you may be able to find the origins of where these feelings of depression have come from.

2) Establish an interest that can turn into a passion or hobby.

Having a focus, passion, or interest that you can direct your attention can create inspiration in your life. This can create self-motivation and self-encouragement - which battle feelings of depression. These kinds of activities can grow into many different areas of your life, expanding into social circles where you can connect with others and find even more support in your life. Having an interest that you connect with ignites a sense of purpose and drive. Ultimately, helping you overcome depression.

3) Reach out to a mental health, functional doctor or medical professional If you are diagnosed with depression, this diagnoses or “label” does not define who you are.

You are not depression; you are experiencing it. Depression is NOT something you need to own or embody. There are many different reasons why these depression feelings can make their way into your life- it can be from a situation, a traumatic experience, patterns in your lifestyle, or from many other cascading things. Some mental health and medical professionals believe that symptoms of depression can be hereditary as well.

If you need help identifying contributing factors for your depression symptoms, reach out to a mental health therapist to help guide you through this process. There are many different therapeutic techniques and tools that therapists can provide to you that are tailored to your needs, preferences, and lifestyle. Some individuals benefit from supplements or medication therapies, which would require a visit or consult with a medical doctor or naturopathic professional. Medication or herbal therapy can also be used in conjunction with other therapeutic modalities, such as psychotherapy, coaching, exercise, diet change, and so much more.

Are you struggling with feelings of depression? Do you feel stuck and need some support? We are here to help. 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 can aid you in your healing journey.

5 Signs of High Functioning Depression - From a Depression Therapist

Being trapped in a high pace world, with your every day routine and demands can be exhausting. Your day may appear to be full of just everyday happenings without realizing or being in tune with how you actually feel (are you depressed?). Our society promotes living in a high pace, stressful and demanding life. This makes depression even harder to spot. We can live in a depressed state that is functioning and just used to mechanically producing.

Here are 5 signs of functional depression:

1. Seeking Perfection: The want to always be perfect, not make mistakes is a sign that you are depressed. Not allowing yourself to make mistakes takes away from your growth and learning. If you are unable to fall and get back up, you may eventually just stop trying.

2. Poor eating habits: Over eating or under eating, skipping meals can be signs of being busy. However, depression can also have fluctuating eating habits due to our emotions and neurotransmitters related to hunger.

3. Lack of Energy: Being permanently exhausted is a sign that you are depressed. Not having the social or emotional energy to be with loved ones can be due to depression. Depressed people isolate and feel lonely.

4. Irritability: Being quick to react, high strong and always defensive are signs that you are depressed. Depression can cause you to feel own edge, highly critical of yourself and lead to thinking of yourself in a negative light.

5. Sleep Problems: When we have depression we tend to under or over sleep. Our brains are working hard and this exhaustion can cause our deep sleep to suffer. Depression makes it hard for us to rest and relax.

Depression is a struggle to live with. You may think you have your life under control but depression may be seeping in. Having depression can make everyday feel like a daunting chore. If you are feeling depressed, talking and expressing yourself in therapy can help you better learn what path you want to take. Depression does not have to last forever.

If I am Depressed, Do I Need Medication?

Clients often wonder if depression always requires medication treatment to go along with it. The short answer is, no. Depression is a feeling of overwhelming guilt, sadness, isolation and loneliness. It comes with waves of negative thinking, including but not limited to thoughts about our worth, our purpose and our life. It can take you down a spiral of negativity that you can get stuck in.

Thankfully, depression does not have to last forever and medication is not always the first or even best option.

Depression treatment can start with therapy, and continue with changing life habits, such as:

1. Getting plenty of sunlight and vitamin D: Sunlight helps our bodies produce Vitamin D. By being outside, specially in the morning hours we help our body recognize the time and to start helping us feel awake. This is part of our sleep, wake cycle and contributes to us having a productive and positive day. Get your Vitamin D levels checked!

2. Getting plenty of restful sleep, REM sleep to be precise: Sleep. Such a nice thought. Getting restful sleep can help keep our depression away. Sleep helps us detox our brain, keeping our brain working at the best rate possible. Without sleep and REM cycles, our body can not recover and regenerate. This makes not only depression prevalent, but illness, such as dementia, alzheimer’s and cancer.

3. Moving your body and walking: Depression wants us to stay still, lay win bed and do nothing. By moving your body, gently, you can start to get your blood flowing and your mind working in the best way possible. Our bodies need movement to help our lymph highway to flow. Our lymph system is responsible for illness and immunity. Movement can help you say goodbye to depression and keep illnesses away.

4. Connecting with loved ones: Texting, calling or emailing the people you love is a great way to help you overcome depression. Take the time to spend at least one minute a day trying to make the effort to connect. This can help your neurotransmitters release happy chemicals in your body.

5. Enjoying time relaxing and clearing your mind: It sounds cliche, “self-care.” But it is not, self care is exactly what someone who has depression needs. They need time to love themselves and every aspect of who they are. Self-care is a potential depression reducer.

6. If needed, potential herbal supplements or medications: Herbal remedies to help depression include but are not limited to adrenal supports, SAMe, minerals, Vitamin D, B vitamins, Aswhaghanda and more. Medications can also play a role in treatment, but are not an end all be all. As always please consult your treating physician to see which supplements or medications may be right for you.

Depression is dreaded and people do not want to get stuck in the depression cycle. Having the ability to use resources, besides medication can be helpful in helping you overcome your depression. Our counselors are trained in helping clients overcome negative thinking and can help you regain control of your life.

How to Communicate Better as a Family - From a Family Therapist

Speaking is just one way that we can effectively tell a person how we feel. By communicating to others what is happening in our body we can gain a sense of empathy, understanding and awareness. Families who have positive communication with each other create a healthy environment for their children and teens.

Now, it is easy to say this, but to practice healthy communication is a hard reality. Most parents are stressed, working endless hours, cooking, cleaning, trying to balance their own lives. It is hard to communicate positively or effectively if our own stress is high.

How can you lower your stress and communicate in a healthier way to your kids and teens?

1. Know that stress happens: Stress can cause a giant breakdown in communication. Knowing your own stress levels can help encourage you to try and relax before starting a conversation. When we are stressed conversations do not flow, we say hurtful things and do not communicate effectively.

2. Model behavior that you would like modeled back: By showing your family how you behave, you are setting them up to copy the way you act. If you yell, become stern or are set off easily. You can expect your kids and teens to follow your lead.

3. If you can not communicate effectively, don’t: It is important to know if you in this very moment can communicate effectively and in a healthy way. If you are not able to, please just take a pause. Take a break, walk around and reset your mind. It is important to take a break if you need to.

4. Listening is also a form of communication: Remember that listening is communication. Yes, sitting, pausing and hearing what someone says to you is communication. This is actually called actively listening and this is an excellent way to hear how your family member is feeling and needs in that moment.

Families that try and work on communicating more effectively can succeed. It is important to be patient with yourself, practice and make an effort. Communication is not easy, specially in our tense world. Regroup, reset and try your best.

The Importance of Family Time - From a Family Therapist

If you live in the modern age and have a family, you know just how hard it is to squeeze in family time. Between practices, recitals, school and work, it is hard to make time for those closest to you. Family time is an excellent way to bond, get to know each other, show each other mutual love and teach your children important social skills.

You may be wondering does family time really do all that?

The simple answer is yes.

Remember we learn through what others do, say and think. Sharing time with our kids creates a safe atmosphere for them to grow and explore. As parents we are that gateway for them. Through sharing experiences we can teach them many life skills necessary to succeed in the real world.

Here are 4 ways that family time can help you and your family:

1. Create a meaningful bond: Families that play together, create lasting bonds. Being able to bond with your children creates a deep and meaningful relationship. This is the relationship you want to form when they are little kids. This way you all can keep bonding, and growing mutual trust. Eventually kids turn to teens, and this bond can help your teen come to you in moments of need.

2. Learn about each other: Spending time as a family can help you get to know each other. Learn your dislikes and likes. The more you know each other, the better your relationships can grow. This also encourages trust and mutual respect.

3. Learn what love is and how to receive it: Teaching your kids about love is fundamental. This can help them set healthy boundaries, improve communication and help them gain healthy life long friends. Show them different love languages and that it is okay to receive love from others as well. Sometimes we learn that we are unworthy of love, this can stunt us developmentally. The more you teach kids about love, the more they will be open to finding it.

4. Increase Social Awareness: While spending time as a family your actions and words are meaningful. Your interactions with others are observed by your kids. If you present yourself in a positive light and have friendly interactions, you are teaching your kids that you are safe, the world is safe and social interactions are safe as well.

Family time is important for all families alike. Our family is a group of people that we learn, grow and share with. Try your best to enjoy each other and cherish memories. These are some of the most important moments of your child and teens life.

6 Ways to Overcome Anxiety

Anxiety can feel overwhelming and like there is no relief available. But, there are ways to address and tackle the stress of anxiety.

Here are six ways to help overcome anxiety:

1. Move your body - Exercise, such as walking and yoga, can aid in regulating levels of stress and help you relax. Meditation and calming breathing techniques can also promote relaxation and help to focus your mind.

2. Eat well - Another important part of taking care of your body is making sure you eat a well-balanced and nutritious diet. Incorporating fruits and vegetables into your meals can help you maintain healthy sugar levels which can improve cognitive function.

3. Talk about your feelings - Whether speaking with a trusted friend or family member, speaking with a counselor or utilizing peer counseling groups, talking about your feelings and your particular situation can help you vent and get a different perspective on your situation.

4. Utilize apps - There are many online and mobile apps available that promote well-being and aid in cultivating mindfulness practices. Find a resource that works for you so you can build a routine prioritizing calming practices.

5. Journal - Taking time to reflect on your feelings can help you see patterns in your life. By writing down your thoughts, you can see what triggers your anxiety and can work through solutions.

6. Be gentle with yourself - Try to remember that you are doing your best and allow yourself grace as you navigate through your feelings.

Though anxiety can feel neverending, there are ways to take charge of your feelings and bring a sense of calm back to your life.

The Intentional Postpartum - By Baby Boldly

Over the course of pregnancy, the average expectant mother spends around 20 hours preparing for her birth. Those same mothers-to-be spend anywhere from no time at all to up to two hours preparing for her postpartum experience. Therein lies our setup for a potentially dangerous postpartum period.

Some consider the “postpartum period” to be the first 6-8 weeks post birth, while others consider it to be the first 12 months. . Either way, there’s no arguing that those first 6-8 weeks are, by far, the most critical time for momma’s recovery. While we obviously advocate for birth prep, we also believe that intentionally preparing  for what happens after birth is just as important. 

When we set our intentions we often have a completely different experience than when we don’t, and  intentionally preparing for what momma’s postpartum recovery will look like, will allow for a much smoother recovery and bonding period. Maternal suicide is tragically the most common cause of death for postpartum moms. When we spend less time packing a Tik-Tok-worthy birth bag and focus on a comprehensive recovery plan, we’re all going to feel better prepared. Babies will be better off, partners, employers, the community at large gains everything from a momma intentionally preparing for her post-birth life. There are plenty of ways that society isn’t rallying around new mothers, so the burden falls heavily on mom’s shoulders to spend more of her time preparing and less time waiting for it to happen to her. When we allow postpartum to just happen to us, we are fooling ourselves. When we intentionally prepare for postpartum, we have a completely different outcome that benefits everyone. 

So how can you intentionally prepare for postpartum? Here are our top 10 recommendations. Maybe you have a few of these already on your list of preparations, but as most mommas prepare hardly at all, we suggest you consider these 10 steps to ensure you’re set for a better postpartum at home.

1. Educate yourself on what postpartum is.

2. Enlist help with cleaning your house.

3. Make at least four postpartum stations around your house.

4. Enlist help if it isn’t offered and say “yes” if it is.

5. Stock your kitchen with nutrition.

6. Consider hiring a lactation consultant. 

7. Consider hiring a postpartum doula.

8. Consider hiring a mental health counselor.

9. Consider hiring a pelvic floor therapist.

10. Clearly communicate your boundaries for visitors.

For a more in-depth explanation on these 10 ways, we’ve written a two-part blog series that you can access here. 

Resist the urge to spend all your precious pregnancy time decorating the ultimate nursery, home-editing the baby’s closet and spending money on a custom mobile. Use those nine-ish months to also plan for what’s going to be happening to you. As moms, we begin neglecting ourselves as soon as we get the positive test result, whether intentionally or un-intentionally. Be proactive and have an intentional postpartum. It matters. 

Natalie McBride is co-founder of Baby Boldly, a mission driven e-commerce retail platform that is known for offering the first non-toxic, pre-packed hospital birth bag. She is married to her husband James for 10 years and together they share two daughters - Abigail (7) and Mabel (4). They reside in Jacksonville, FL.

What is Anxiety?

Anxiety is an intense, excessive and persistent fear or worry of day-to-day life situations. It can be about a one-off stressful situation or about perceived scenarios that haven’t taken place. Feelings of anxiety can come on at any time, but being aware of some signs of anxiety can keep you aware and alert. 

Here are some signs that you may be experiencing anxiety: 

1. Feeling a sense of impending doom - Anxiety can show up as a feeling that something bad is about to happen even if there are not tangible signs that there is anything to be concerned about. It is a constant feeling of dread, worrying about the what-if’s of everyday life. 

2. Having trouble concentrating - Staying focused on everyday tasks and routines may become difficult during a bout of anxiety. Feeling like your mind is racing and not able to stay connected to reality are all signs that anxiety may be at work. 

3. Feeling restless or unable to fall asleep - When it’s time to fall asleep, anxiety won’t let you get a moment’s peace. Anxiety likes to take all of your attention and can leave you tired and on edge. 

4. Breathing rapidly or increase in heart rate - Physical signs of anxiety can show up as a pounding of the chest or difficulty breathing. With racing thoughts of the mind, the rest of the body can follow suit and take on outward signs of your internal feelings. 

5. Losing your temper or becoming easily irritated - With worry and anxiety constantly on your mind, it may become difficult to control your emotions. Having a short temper or being easily annoyed are two signs that your worry and anxiety are taking the focus of your day to day life. 

Anxiety can show up for many reasons. Understanding some signs of anxiety can help you identify triggers, assess your emotions and work toward improving your relationship with

5 Tools to Help You Embrace Change

Experiencing a change can cause us to wonder if we have the capacity to handle change. Can we handle the unknown or a new experience? Change is an opportunity to utilize a positive mindset and look forward to something new and different.

Here are a 5 tools to help you towards positive change:

1. Patience with yourself - Experiencing a change allows us to take a pause and assess what is going on in our life. We can give ourselves permission to slow down and practice patience in a new situation. Give yourself grace to experience something new. It takes time to adjust and become used to a new job, new move, or even a new family member.

2. Vulnerability with others - Going through a change with someone else allows us to be vulnerable to our needs and the needs of others. Opening up to someone else is a great way to learn more about what we are capable of and where we can improve emotionally. Communicating what you need and how you feel can help others better understand how you feel about change.

3. Mistakes that are forgiven - Change is not perfect, so learning from mistakes and new experiences is a great way to expand our skillset, build confidence and practice grace toward ourselves and others. By realizing you expect to make mistakes, you make the standard for yourself much more attainable and less daunting. Making mistakes is a major part of growth and growth mindset. Without mistakes many inventions and things we use everyday would not even exist.

4. Aim for progress, not perfection - It is important to try, make an effort and learn. Knowing that perfect does not exist, can help you be more open minded to trying new positive things. Always try to make progress and know that you are aiming for a realistic goal. Nothing will ever be perfect, and that is completely fine.

5. Stay in the moment - Be present with yourself and try to enjoy the process. Understanding that every ending has a new beginning, is a beautiful thing. Not every day is the same, and even in challenging times we can find things to be grateful for. Find something to always be thankful for.

Every new change is a chance to grow, to learn about ourselves and those around us. If we are open to new possibilities we have the potential to become a better version of ourselves. This is exactly what we need to aim for, be kind to yourself and you will get there.

How Therapists Believe Change is Positive

Every ending has a new beginning. Change does have a bad reputation but change can actually be the introduction to a new chapter. Without change we would be stuck in a constant loop of the sameness, this could feel draining and boring. The only constant in life is change.

Here are some ways change can be positive:

1. Change gives you a new perspective - A new way of completing a task, a different job or moving to a new city are all opportunities for you to figure out how new circumstances play into the values and morals of your life. This is a great way to see what is important to you and helps you to evaluate how change can play into your existing lifestyle, thought patterns and even life goals.

2. Change can help you learn to be flexible - It is easy to fall into set patterns and a routine, but change allows you to become open to new ways of thinking. One small change can open your mind to make changes in other areas of your life.

3. Change can improve your attitude - Sometimes, a change can be just the thing you need to get out of a rut and improve your outlook on life.

4. Change can help you grow - Accepting change is not always easy, but learning to deal with change can help you grow. This in turn can make change become easier to accept and to build confidence in your ability to try something new.

5. Change allows you to reflect on progress - When a change is presented to you, it is a chance to reflect on the past and become excited about the future. Thinking ahead to what you can accomplish when a change is introduced to you is a chance to become renewed by the potential awaiting you.

Change can be a rewarding and exciting experience if we open up our minds to the positive possibilities. Thinking of change as a new opportunity to expand your thinking will help you to look at change in a positive way.

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!

4 Ways to Maximize Your Study Habits

As we all get back into the flow of things during a new school year, we need to find ways to help us study in a more efficient way that will allow us to stay grounded and prevent unwanted stress. You may be wondering, how can I successfully study and retain information without over stressing?

Here are a few tips to help you within this next school year and hopefully the rest of your life!

1. Space out your studying - We are all guilty of cramming for exams the day before. However, this is not the best way to study for exams! It’s best to space out your study sessions over a longer period of time. A great way to do this is to schedule an hour a day or every other day until the day of your exam. Flash cards is a great way to do this.

2. Practice! - When you look at a musician at a concert, do you think that they simply woke up one morning and knew how to play as seamlessly as they currently do? Of course not! It took them many years of practice to master and hone in on their skills. Why would you be any different? When learning a new subject practicing is VERY important. Make sure you practice as much as possible. The more you do it, the more it’ll become second nature.

3. Don’t just re-read books and notes - You may think that simply re-reading material is best and will allow you to retain the material, but it’s no different that memorizing the answers to an exam. Actually read the material and notes to understand them. If you understand what you are reading and learn how to apply it you will have a higher success rate on your exams.

4. Test yourself! - Once you are done studying and practicing as much as you can, test yourself! If you think it’s better to have someone test you instead, ask a family member or even a friend. A great way to test yourself is to use Quizlet’s flash cards or even their testing options! This will allow you to see how much you truly understand and have retained.

Following these steps will allow you to formulate a routine and healthier studying habits and in turn reduce the amount of stress as exams get closer.