Therapy and Mindfulness

6 Ways to Improve your Daughter’s Self-Esteem

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Negative Self-Talk

You hear your daughter complain about her body, comparing herself to peers. You hear your little girl using words like“fat” and “ugly” to describe herself. It can be heartbreaking for any parent.

It is not uncommon for girls to develop an overly critical voice around the tween years (and often even younger). Being a teen girl in today’s world has its challenges. With social media at our fingertips, we are constantly bombarded with images of what the ideal woman looks like. These unrealistic images can set up vulnerable teen girls for the comparison trap. Viewing doctored photos of stick-thin models, seeing friends post the “highlight reel” of their average teenage life can feed the all-too-common attitude of I am not enough. 

Adolescent Development

During adolescence, the brain and body experience changes that are arguably more remarkable than those of any other developmental stage. You may notice obvious physical changes with your daughter, shifts in your relationship and often switching peer groups. These adjustments can contribute to increased feelings of insecurity for your daughter. Now is the time for parents to quell the urge to impose their worldviews on the teenager and instead give them the space to develop their own ideas and have new experiences. Arguments and emotional outbursts may become common occurrences. For many parents, raising a teen can feel like a rollercoaster.

So what is in your control?

Here are a few things you can do as a parent to improve your daughter’s self-esteem

1. Highlight her strengths. Does your daughter make you laugh? Does she take initiative on certain tasks? Is she a creative problem solver? Let her know that you notice these traits. You can even help your daughter reframe certain characteristics that were once viewed as insults. For example “weird” becomes “unique” or “bossy” becomes “leadership material” and “slow” becomes “thoughtful”. Bringing to light inner personality traits is super important right now, especially when society places such an emphasis on physical characteristics.

2. Validate her feelings. Growing up can be hard! Relationships end, friends move away, rejection happens. It is imperative that your daughter knows that feelings are just feelings. It is okay to feel angry when your best friend ditches you. Instead of saying “there is no reason to be upset”, try “I can see that you are angry right now and it makes sense to be angry in this situation”. Remember validating does not mean you are feeding the negativity but rather showing that it is okay to accept an emotion and let it pass. “Having their feelings validated ­gives teens the encouragement they need to feel accepted, admit defeat and re-adjust” (Koffler).

3. Model body acceptance. Avoid beating yourself up in front of your daughter. Speaking about your own body in a negative way models body hate for your girl. Outwardly obsessing about your own appearance only reinforces the message that the external is what’s important. Another dangerous thought pattern to avoid is black and white thinking related to food. Statements like “I’m so bad for eating this pizza” or “I am too fat for dessert” can contribute to your daughter developing an unhealthy attitude around food and her own body. 

4. Give positive feedback for hard work. Most people respond to positive reinforcement. Give your girl credit for her effort even if it doesn’t result in an “accomplishment”. For example- you may notice her studying hard for a test. Even if she gets a C, it is important to give her positive feedback for the effort she put in. Applaud her for taking action, even if the outcome was not what she was hoping for. “If we can teach our teens to be curious and refrain from viewing experiences through a binary lens of black or white, good or bad, success or failure, they’ll begin to explore everyday experiences more fully” (Koffler).

5. Acknowledge assertiveness. Assertiveness means being confident without being aggressive. Assertive communication involves stating your own needs while respecting someone else’s point of view. At home, your daughter may label her feelings (“I am angry”) and tell you she needs to go to her room and cool off, rather than storming out of the house. These behaviors are healthy and should be reinforced with positive feedback. Encourage your daughter to stand up for herself and others. If you hear about your daughter challenging an injustice, make a point to acknowledge her courage.

6. Keep “mistakes” in perspective. Reframing mistakes can be super important for teen girls, who are often self-critical. The truth is everyone makes mistakes! Mistakes are how we grow and learn. As a teenager, the ability to make mistakes and learn from them is crucial to the launching process. Avoid “cushioning” your kid. Let them make their own mistakes. “Growth-minded individuals perceive task setbacks as a necessary part of the learning process and they “bounce back” by increasing their motivational effort”. Share your own hiccups with your daughter. Rather than shaming her or saying “I told you so”, ask her what she learned or what she would have done differently.

Remember that this is a challenging time for the parent and the child. Be gentle with yourself. It can take a lot of patience and practice to implement a new mindset around mistakes, body image, and feelings. It is totally okay to let your daughter see your vulnerability by telling her that you are learning too!

If you need extra support and are in the Washington DC area, please feel to message me through my contact page. My practice offers complimentary phone consultations for new clients.

Further Reading

“The Curse of the Good Girl,” by Rachel Simmons

“Brainstorm” by Dan Siegel

The Neuroscience of Growth Mindset and Intrinsic Motivation from NIH

Three Tips for Raising Resilient Teens by Theo Koffler

Filed Under: body image, Mindfulness, parenting, parents, self-esteem, teens, Thoughts

We can’t stay silent on the topic of teen suicide. What parents and teens can do.

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Over the past few weeks, our community has been rocked by 2 teen suicides. Both teens were students at prominent Bethesda High Schools. These tragedies are becoming all too common. We hear about it on the news and over social media. According to Mary Anderson, spokeswoman for the Montgomery County Department of Health and Human Services, there have been 5 teen suicides in Montgomery County this year.

There is certainly speculation about the correlation between social media and the rise in child and teen suicides in this country. Cyberbullying, a relatively new phenomenon, has become a major source of stress for today’s teen. There is pressure to present a certain image to the outside world, while what is going on inside often remains hidden.  In the Washington DC area, in particular, there is an inordinate amount of value placed on achievement. According to a 2017 article in Forbes magazine, Washington DC is the 2nd most educated city in the United States. The comparison trap is a dangerous one. For emotionally fragile teens, the pressure to succeed is magnified. While we may not be able to change the culture, we can certainly change our attitude towards it. 

Facts about Teen Suicide:

  • Suicide is the 2nd leading cause of death in the world for those aged 15-24 years.
  • Teens are more likely to tell a peer, rather than an adult if they are having thoughts of suicide.
  • Only half of all Americans experiencing an episode of major depression receive treatment (NAMI).
  • There is one death by suicide in the US every 12 minutes (CDC).
  • “Among teenagers, suicide attempts may be associated with feelings of stress, self-doubt, the pressure to succeed, financial uncertainty, disappointment, and loss. For some teens, suicide may appear to be a solution to their problems” (American Academy of Child and Adolescent Psychiatry).

What parents can do:

  1. Talk to your kids. Parents need to talk about this. Of course, it is uncomfortable to talk about suicide. Many parents worry that bringing up the topic of suicide will ignite those ideations in their child. However, just like sex and drugs, teen suicide is a reality in the world today. Let your child know that they can come to you with anything. Ask open-ended questions. Let them know how you are feeling. Don’t be afraid to be vulnerable. Having an open conversation about suicide will help your child feel more comfortable coming to you for help.
  2. Watch for warning signs. It is so important for parents to know what to watch for when it comes to suicide risk factors. Withdrawal from peers, hopelessness, loss of interest, a decline in hygiene, use of drugs and alcohol as a means to escape, hypersomnia or lack of sleep, and loss of appetite are just some of the warning signs. In addition, you may notice personality changes and increased feelings of apathy (for example– a “who cares” or “nothing matters” attitude).
  3. Ask for help. Talk to your child’s pediatrician, go to a mental health professional for guidance or join a parent support group. You don’t have to do it alone. When your child has a physical ailment, you take them to the doctor. You aren’t expected to fix a medical problem on your own. The same goes for psychiatric issues. If you are worried about your child’s mental health, professional help is a must. While it may look like something that is in your child’s control, it is not. There is a common misconception that people with depression and thoughts of suicide can simply snap out of it.

What teens can do:

  1. Talk about your own experience and break the silence. We live in a world where so much of our private lives have been made public. However, there are still certain things that we tend to keep to ourselves. Most of us have been programmed to feel shame when it comes to mental health issues. What if we felt open to share how we actually felt? What if you shared that you go to therapy, experience anxiety or are having issues with depression? You don’t have to feed into the stigma. Mental health issues are a reality.
  2. Don’t add to the problem, be a part of the solution. If you see something, say something– whether it is bullying over social media or noticing warning signs of depression in a friend. If you know someone who is suffering, offer support and tell a trusted adult, like a parent or guidance counselor. Staying silent only feeds into the problem.
  3. Join a group or start a group.
    Groups can be a great place to open up and share what is really going on in a safe supportive environment. Whether it is a peer-led self-help group or a group run by a therapist or counselor, hearing other people’s stories can help you to see that you are not in this alone. A group setting can provide a place for you to “relate in” and learn how others were able to manage similar issues.

Remember if you or a friend are having thoughts of suicide, tell someone you trust. You are not alone, even though it feels like it. Asking for help takes courage but there is support available if you need it.

Resources

Facts About Suicide

References

Filed Under: cognitive behavioral therapy, coping skills, group, mental health, Mindfulness, parenting, parents, self harm, self-esteem, social media, suicide, teenagers, teens, Therapy, Thoughts

How to Make Worry Stones

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Worry Stones

I recently posted a photo of some “worry stones” I made on Instagram and I received a lot of positive feedback, as well as questions about how to make these magical stones.

I cannot take credit for the invention of worry stones. I learned about worry stones while working in a partial hospitalization program for adolescents. We made worry stones as a group activity and also gave them out as a distress tolerance tool for the teens.

A worry stone can be used as a grounding tool if you are feeling “up in your head”, angry or anxious. Rubbing a worry stone between your index finger and thumb can be a way to bring you make to the here and now.

A great thing about these worry stones is that they are small enough to fit in your pocket and the movement of rubbing your fingers together is so subtle that no one will even know you are using a coping skill! Also, the process of making worry stones can be therapeutic in and of itself.

Here is what you will need to make your very own batch of worry stones:

I purchase everything on Amazon but you can also go to your local craft store

Assorted colors of bakeable clay (I use Sculpy)

Sculpy glaze (optional)

Sparkles or Sparkle dust

An oven

A baking pan

Your hands

That’s it!

Okay, now how to make them….

  1. Preheat the oven to 275 degrees.
  2. Break a few pieces off of 2-4 colors and swirl together. (There is definitely a sweet spot in terms of when to stop mixing. Too much mixing can make the color turn out muddy).
  3. Roll your clay mixture into a ball a little larger than a quarter.
  4. Press your thumb into the ball so the piece of clay forms into a bowl shape but also gives you a nice spot to rub your thumb. (You can make as many as you want!!)
  5. Once you have made your worry stones you can place them on your baking sheet about 1 inch apart.
  6. Bake for 15 minutes.
  7. Once you have allowed your stones to cool, you can choose to add sparkle dust or your glaze.

Now that you are done, you can keep some for yourself or give them out as gifts!

Please send me a message and let me know how they turn out 🙂

Namaste.

 

Filed Under: Child, coping skills, mental health, Mind Body Connection, Mindfulness, parenting, parents, Self Awareness, teenagers, teens, Therapy Tagged With: , , , , , ,

A message to parents: Teach peace

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With all the hate and violence in the world, it can be hard to maintain a positive attitude. I typically do not blog about current events but after this past weekend, I felt compelled to say something. I apologize for any grammatical errors. I felt it was more important to get this message out there than proofreading this blog.

I became a social worker because I wanted to help people who may not have been afforded the same blessings that I have (obviously). I continued working in this often emotionally draining and sometimes depressing profession for the past 10 years because I love hearing people’s stories, stories of resilience. I love talking to people who despite the odds, kept going because they had to. People who had faith they were being taken care of, that their suffering was not for nothing. I love pointing out people’s strengths.

Sometimes I wonder, how can certain people be filled with such hate and contempt for those who are different? I take a step back. I have to remember that we are taught certain values and beliefs in childhood that we carry with us as adults. Hate is taught… and hate often stems from fear. Where do hate and fear come from?

It starts at home.

So how can we teach the next generation to be advocates of peace?

In our modern world, a lot of us are plagued with worry about violence in our communities, not to mention the threat of nuclear war. Will my kids be influenced by the news? Will my kids pick up on my own stress and anxiety? Unfortunately, the answer to both questions is a resounding YES. Our children are impacted by what is happening around them constantly. The good news is that you have a choice about what you expose your child to. You can decide to live in a place of fear or will to teach your child to be a proponent of love. Children and adolescents are impressionable, but they also can be incredibly buoyant.

What can you do as a parent to make sure your kid stays emotionally healthy in such an unstable, often scary world?

Take care of yourself first. Put the oxygen mask on yourself. You cannot be fully present for your child if you don’t. Self-care at this point may involve enlisting the help of a therapist or attending a support group to deal with your own issues around what is happening in the world. Self-care could also mean making it a priority to go to yoga 1x a week or even finding a half hour to sit quietly and read (preferably something not related to current events). These things may seem to be luxuries but they are absolutely necessary to keep you going. Remember your child will be influenced by your anxieties. You can choose to be a calm presence for your child in an unpredictable world.

Teach love and teach them to connect! Uniting with people who share a common mindset of inclusion can be super powerful, whether it is at your child’s school, in a meditation group or in your spiritual community. Tara Brach, psychologist and meditation teacher, talks about “the unreal other”. Tara talks about what happens when we see people from different races, religions, cultures and economic status through a lens of separateness. “We are conditioned to perceive people as unreal others- two-dimensional characters who lack sentience, vulnerability, and goodness. This is often most insidious when we filter people through demeaning culturally driven stereotypes”. Building a sense of community can be an antidote.

Be the change. Help your neighbor. Smile at a stranger. Volunteer. Make it a family affair. Posting on social media is great to raise awareness, but it is way more impactful to actually do something. Getting out there and helping can open your kid’s eyes to see that the world is bigger than their sheltered bubble. Donate your time to a cause that you care about. Yeah, you might have to inconvenience yourself but it can also be an exercise in gratitude for the whole family.

Look at what is in your control. Here is what you can’t control- the actions of others. Ask yourself these questions: Can I help someone today? Can I send up some prayers? Can I cut back on my news watching and spend more time with my kids? Can I start a daily Metta (loving-kindness) meditation practice?

Finally do not let fear rule your life. Easier said than done, I know. Focusing on the problems: i.e. Obsessing about the news, wondering how people could be so hateful, worrying about what is going to happen next, take time and energy away from looking at solutions. How can I be an ambassador of peace? How can I teach my children that we are all brothers and sisters part of one human race?

Always reach out for help and emotional support if you need to.

Keep in mind that it is okay to be upset! These events are absolutely appalling. But remember-

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” -Martin Luther King Jr.

Further reading: 

Tara Brach

Insight Meditation Community of Washington

Still Water Mediation Group

Get involved:

Big Brothers Big Sisters

YMCA

So Others May Eat

Martha’s Table

 

Filed Under: Child, development, mental health, Mindfulness, parenting, parents

To the mom who feels like she is failing

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You have known her since birth. She is your little girl. You remember like it was yesterday; her smile, her laugh, her cuddles. You think back to what it was like when she looked up to you, when you could be in the moment with your girl- playing outside, going on adventures, reading bedtime stories. Your sole purpose was to make her feel loved and taken care of.

Lately, things have been different. She lashes out at the smallest things. You no longer feel the closeness that was once there. Maybe she tells you that you don’t understand. You see her criticizing herself and the world around her. You see her caught up in what the media tells her she is supposed to be or look like. The dreams she had as a young child seem to be fading.

What happened to your little girl? You try to do all the right things. You give positive feedback, get her involved in activities and let her know you are available to talk.

Adolescence is a difficult time for both the child and the parents. As Dr. Mary Pipher puts it, “Adolescence is currently scripted in a way that builds conflict between teenagers and their parents. Conflict occurs when parents try to protect their daughters who are trying to be independent in ways that are dangerous. Teenagers are under great social pressure to abandon their families, to be accepted by peer culture and to be autonomous individuals”. (Pipher, 65).

Developmentally it is completely normal for your child to be creating distance in the relationship. At this stage of life, peer groups are of paramount importance. In addition to shifts in relationships, there are also bodily changes that occur in adolescence. These shifts may contribute to your daughter feeling uncomfortable in her skin. Another notable change is the way adolescents tend to view the world. Teens, in general, are more likely to utilize cognitive distortions including emotional reasoning- “I feel this way so it must be true” and black and white thinking- seeing situations and people in extremes. Teens tend to come from a more egocentric place, where it is difficult to see another’s point of view. All of these patterns are typical for this developmental stage. However, knowing something is “normal” may not make them any easier to deal with.

Raising your daughter in today’s world can be a challenge, to say the least. So what are you to do?

  1. Remember safety first– Always seek professional help if there is talk of suicide if you notice any self-harming or other high-risk behaviors (sex, substance abuse, running away). Use your judgment as a parent in setting limits with the cell phone, the internet, and driving privileges.
  2. Consistency– adolescents are likely to “split” adults or look for a way around the rules. It is best that all caretakers are on the same page in terms expectations and boundaries. Talk with those involved in the care of your teen about what is acceptable for your child.
  3. Self-care– This one is so important. You have to put the oxygen mask on yourself first or else you won’t be of any help to your child. Self-care can be basic like getting enough sleep, making sure you have eaten and are hydrated. Once these basic physiological needs are met you can explore what brings you joy. Journaling, reading, meditation and/or exercise can be great stress relievers.
  4. Be gentle with yourself- Give yourself a break. You are only human and you are doing the best you can. Ask for help from your support network when you need it. Give yourself permission to have your own emotional reaction to what is going on. Seek professional help if necessary.

For further reading on changes that occur during adolescence check out the resources below:

Reviving Ophelia- Saving the selves of adolescent girls by Dr. Mary Pipher, Ph.D.

http://www.mindful.org/three-tips-raising-resilient-teens/

http://www.mindful.org/amazing-tumultuous-wild-wonderful-teenage-brain/

Filed Under: Child, communication, development, Mindfulness, parents, teenagers, teens Tagged With: , , , , , ,

What to say to a child who self harms.

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bubbleFAQsFinding out your child has been self harming can be one of the most terrifying experiences. The first reaction for most parents is anger. You might ask yourself “Why is this happening?”, “Who is responsible?”  You might even blame yourself or your partner. Being confronted with the reality that your child is intentionally hurting herself is a scary one.

Here are a few things to remember:

  1. Do not yell or punish. Your child may naturally feel that you are “against” her. Oftentimes self harming is used as a tool to self soothe, and we all know that yelling is not at all soothing to someone who is already in pain. Instead offer healthy alternatives, not as a reward, but rather to let your child know you are willing to work with them.
  2. Respond in a calm way–even though you may feel like screaming. Take a moment (or a few) to compose yourself. Practice some deep breathing. Remember that you are the parent. It is imperative that you remain in control. By remaining calm you are not condoning the behavior. You are coming from a stable place that is more likely to ensure open communication with your child.
  3. Do not give in. While self harm is often a sign of extreme internal suffering, it can also be used as a tool to get certain “needs” met. You may often hear people referring to self harm as “manipulative”, and while some children may use this as a manipulation, this is not the case for all children who self harm. Whatever the intent, we do not want to reinforce this behavior by giving in.
  4. Talk openly with your child by starting a conversation. Openly express your feelings. Try using “I feel statements”. For example “I feel scared when you harm yourself, I need you to come to me next time you feel like hurting yourself”. Acknowledge your child’s pain. You can say “I see that you are suffering” or “I am sorry that you felt like you had to do that. What do you need right now?”
  5. Lastly, and perhaps most importantly, educate yourself. Do your own research and consult with professionals. Keep your child’s psychiatrist, therapist and primary care doctor up to date on anything concerning your child’s mental health. If you do not have a mental health provider and you are unsure of what to do, take your child to your local crisis center or emergency room to request a mental health evaluation.

Always come from a place of love. Remember that you care about your child, which is why this can be so scary.  It is important to remember that you are not alone, and there are many parents out there working through these same issues. 

For more reading check out the  Adolescent Self Injury Foundation, which has great tips for kids and parents affected by self injury. You can also search for articles on Psych Central and Psychology Today.

Filed Under: communication, parents, self harm, teens Tagged With: , , , , , ,