teenagers Archives - Therapy and Mindfulness

5 ways to survive the end of the school year

May 22, 2018 by Meghan Renzi

5 ways to survive the end of the school year.

The end of the school year can be rough. April and May are typically the busiest months for mental health professionals. Interestingly enough, April is Stress Awareness Month and May is Mental Health Awareness Month! For many of the teens and college students who I work with, the end of the school year is a particularly stressful time—deadlines, a pressure to complete assignments that were put off and studying for finals. Maybe you are starting a new school in the fall or going away to college. The awareness that these transitions are approaching can also contribute to anxiety during the last few months of school… And don’t disregard the fact that you have been in school for almost 9 months now and you are probably exhausted!

So how do you finish this marathon without burning out?

Here are 5 helpful tools:

Keep things in perspective. Stressful situations are easier for most people when there is an endpoint in sight. Remember that you are nearing the end of the school year and the barrage of academic demands will end shortly. If you find yourself overwhelmed, it might be helpful to lower the expectations you are placing on yourself. Focus on getting your work done. Remember it does not have to be perfect. Education, whether it is high school, college or grad school is a place for you to learn. It is okay to not have all the answers and make mistakes. If you knew everything 100% you wouldn’t need to be in school! Do the best you can with what is in front of you.
Practice grounding. When anxiety takes over your brain, it can be extremely difficult to think rationally. Panic symptoms can cause you to go into fight or flight mode, which is not using your higher level thinking. So how do you get your logical brain back onboard? Hit the pause and let yourself just be. Feel your feet on the ground. Notice your surroundings. The 5,4,3, 2,1 game can be a great way to bring yourself back to the here and now. Scan your current environment for 5 things you can see, 4 things you can touch, listen for 3 things you can hear, find 2 things to smell and 1 thing to taste. This grounding exercise can be a quick way to bring you back to the present moment.
Let yourself feel your feelings. It is okay to feel angry, “over it”, tired, disappointed or sad. Whatever you are feeling, allow yourself to feel it. Feelings are feelings, they are not good or bad and there is no reason to suppress how you are feeling. Let yourself Ride the wave, in other words, let yourself surf the intense emotion rather than trying to change it. Remember, no emotion is permanent, allow yourself to experience what you are feeling in the moment without judgment.
Schedule activities to look forward to. I think by now most people are aware that positive incentives can increase motivation. Whether or not your grades are where you want them to be, you worked hard this year, so give yourself a reward. Examples of rewards could be getting a massage or pedicure, planning a dinner date with some friends or taking a weekend trip that you’ve been putting off.
Join a group. Having some accountability can be super helpful if you are struggling to stay motivated during these last few weeks of school. Being with peers can also provide a safe place to vent about what is bothering you and see that you are not alone. Group members can often provide helpful solutions, sharing what has worked for them. Group therapy can also be a great place to share your feelings in a safe supportive setting, without the threat of judgment.

It can be so hard to keep the momentum going at this juncture. Give yourself a break, let yourself feel, be where you are and talk it out. There is a light at the end of this tunnel!

Feel free to post any other tips you have for surviving the end of the school year.

Teen girls- contact me if you are interested in joining a therapy group this summer.

5 Ways Group Can Change Your Teen’s Life

February 15, 2018 by Meghan Renzi

Wouldn’t it be wonderful if your teen had deeper social connections? And I don’t mean over social media. I mean real face to face human contact! Technology is amazing. In many ways, we are more “connected” than ever. We can keep in touch with friends we haven’t seen in years and we can chat with people across the globe. Even some Therapists are moving to an online platform for providing services. It makes one wonder what implications these innovations have for human connection.

Why are more and more people reporting a deep sense of loneliness?

We are living in a time where you have the option to be more socially isolated. Now think about your teen. It can be way more comfortable (and accessible) to make connections online than in person. So chances are a good percentage of what your child digests about the world and other people is from social media. Your daughter looks at her friends’ Snapchat stories and sees peers posting seemingly perfect avatars. She sees her Instagram feed showing airbrushed models and friends displaying a filtered version of an average, awkward teenage existence.

So how do you convince your kid that what she sees online is not always reality? How do you help your girl to see that she is not alone— that there are other girls who are going through almost the exact same thing? Afterall, there are not a lot of teens modeling failure or vulnerability on Instagram.

Your teen needs true social connection.

It may sound obvious but lack of face to face connection can lead to increased feelings of loneliness, especially among the adolescent population. Adolescents are in a stage of development where peer acceptance becomes especially important. The need to feel a part of the group can cause some teens to go against their own values in order to be accepted. Feeling alone and isolated can be incredibly painful during the teenage years. Has your daughter ever said “No one understands me”, “I will never fit in”, or “No one else at my school has to deal with this”? More often than not, we tend to view our own problems as unique.

Social Connection improves your overall health.

Research shows that social connection is the number one indicator of good mental health. “Dozens of studies have shown that people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer. Conversely, a relative lack of social ties is associated with depression and later-life cognitive decline, as well as with increased mortality” (Harvard Health Publications, 2010). Positive social connections refer to quality relationships— people you can be real with, people who support you and accept you just as you are. Positive social connections are an integral part of psychological wellness at all stages of life. Why? Because human beings are social creatures. Historically, being connected has been a huge part of our survival.

The magic happens when the mask comes off.

Group therapy can be a great place to start making these social connections. The group is an amazing treatment modality. Participants can build healthy connections with peers and have a safe place to share what is really going on. When members are honest, they find that they actually relate to one another on a deeper level.

Here are 5 benefits of group therapy:

Groups help build a social connection.

As stated earlier, having satisfying relationships is an integral part of mental health. Group therapy can bring people together with similar issues and thus “relating in” can happen pretty quickly. With the help of a facilitator, group members can share struggles, listen and oftentimes explore solutions. Being in a group setting will also help your daughter enhance her social skills, which can mean being a better friend, partner, and teammate.
Group fosters a sense of belonging.

It may not be easy for your teen to let her guard down in her everyday life but in a group, opening up about what is bothering you is encouraged. Vulnerability is where connection happens. Vulnerability means letting the real you shine through. It is about belonging, not fitting in. Brene Brown discusses the difference between fitting in and belonging in her book, the Gifts of Imperfection. Brown states “Fitting in is about assessing a situation and becoming what you need to be accepted. Belonging, on the other hand, doesn’t require us to change who we are, it requires us to be who we are”.
Your teen has a chance to give back and feel useful.

Group can give your child a unique opportunity to give and get support. Group members can be a sounding board for your teen. Often, members who are further along in the group process can offer different perspectives. What’s more, research shows that giving back in a way that feels useful, like offering support to another group members, can do wonders for one’s self-esteem.
Your teen can get extra support and accountability.

I have heard this from almost every parent I work with— “She doesn’t listen to me, I guess she needs to hear it from someone else”. The reality is that your teen is more likely to be open with peers rather than adults. Group members hold one another accountable and will call each other out. Peer pressure can work in a positive way in a group setting where peers share similar goals. It is also so helpful for teens to get validation and support from peers.
She may feel better faster.

Being a part of a community and having a sense of belonging can have remarkable healing effects. Group therapy has often been compared to having a mirror held up. Being among peers struggling with similar issues can give your teen a place where she can “see herself” and with that see opportunities for growth and change. As a result, suffering can be reduced in less time.

Does Group replace individual therapy?

Group does not have to replace individual therapy. Many find that group is a helpful supplement to individual therapy. In addition, the group can be a place to practice some skills from individual therapy. From an economic perspective, a group can be less expensive than individual therapy and, for many mental health issues, just as effective as individual therapy. Many find that group therapy is all they need to start getting relief.

Where do I find a group for my teen?

Ask a mental health professional like your child’s therapist or psychiatrist. Many therapy practices offer group therapy, including my own. Often getting a personal recommendation from someone you trust can be best. You can also ask your child’s pediatrician or school counselor. Obviously, there is a wealth of information online. Psychology today is a great resource. You can search for local group therapy resources.

So maybe your daughter is scared to join a group. The fear of being judged can be paralyzing. The good news is your daughter is probably already in some kind of group, whether it is a sports team, club or even a class. Encourage your daughter to get out of her comfort zone. Share with her some of the health benefits of positive social connections. Remember— If nothing changes, nothing changes. Group therapy can be a powerful container for change.

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

December 13, 2017 by Meghan Renzi

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:

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.
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).
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:

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.
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.
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

To the Teen Already Suffering From Anxiety: How to Process Tragic Events.

October 4, 2017 by Meghan Renzi

If you are a teen growing up in today’s world, chances are you feel constantly bombarded with information, often bad news. After the mass shooting in Las Vegas, I thought about how some of my adolescent and young adult patients would respond. Most of the young people I work with are already dealing with anxiety on some level. I have to reflect on how I would have processed such a scary assault back when I was a teenager. I recall being in high school during the 9/11 terrorist attack and how terrifying that was for my peers and me. The news coverage back then seemed neverending. The world certainly changed after that day in 2001 but the terror has not stopped.

Today we have even more access to information thanks to the internet. You see coverage of hurricanes, war, violent protests and mass shootings. Here is the scary part: we cannot predict what will happen next. Sometimes it might feel like everywhere you look there is devastation. So how do you manage panic? How do you send your body the message that right now you are safe?

Here are 3 things you can do to take back your control.

1. Limit your social media and news. Social media often becomes a place for people to voice their opinions after such tragedies. While raising awareness of the issues is great, it’s not uncommon for Facebook and Twitter to become a battleground for opposing political opinions. Watching these arguments can give rise to emotions like anger, frustration, and fear. While these emotions are not “bad”, constantly feeding them can create more anxiety and stress in your body.

In terms of watching the news, there is no need to be checking on what is happening 24/7. Seeing terror on the television or watching videos online can cause a traumatic response in the viewer and increase panic symptoms.

2. Practice grounding. Our bodies respond to stress by going into fight, flight or freeze mode. While you may not be in any physical danger currently, your physical response may tell you that you are. Bringing yourself back into your body, in the present moment, can be a great way to get out of your head. One tool I teach my clients on a regular basis is the 5,4,3,2,1 game. I advise clients to come back into the here and now by noticing 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell and 1 thing they can taste. This practice can help you to become more present instead of ruminating over the past or worrying about what the future holds. Other helpful grounding practices are belly breathing and physical contact– (like hugging friends, family, and pets).

Remember in this moment you are safe.

3. Do something. It can be easy to write a post about how you feel on social media. It may require more effort to enact bigger change. Start a fundraiser at your high school, raise awareness in your community about the issues or write your congressmen. Click on the links below for ways to help the those affected by the recent hurricanes and the victims of the shooting in Las Vegas.

Puerto Rico and the Virgin Islands

Las Vegas

Finally, if you notice any anxiety, trauma or mood symptoms worsening, you may need help from a mental health professional. Tell your parent or caregiver that you are struggling and know that help is available. You don’t have to do anything alone!

Your Questions Answered: How Yoga Can Help Your Mental Health.

September 22, 2017 by Meghan Renzi

What is Yoga?

I cannot tell you how many times I hear people say “I can’t do yoga I am not flexible”. The truth is yoga is not just about the poses! The word “yoga” actually comes from the phrase “to yoke” or to bring together. Yoga is a way to connect mind, body, and breath. Because this mindful practice includes breath control, centering, and physical movement, it is often referred to as a “moving meditation”. Yoga does not have to be bending into a pretzel or that classic image of svelte models effortlessly floating into dancer pose.

The physical health benefits are numerous and well documented in medical journals. A regular yoga practice is associated with improved cardiovascular health, relief from chronic pain, arthritis and better sleep, in addition to improving muscle strength and posture. Awareness of breath helps you to slow down your thoughts and incorporate more body awareness.

Okay, so what about the mental health benefits?

Most people are aware that practicing yoga will calm your body down. Having a mindfulness practice can also encourage you to stay present with whatever is happening. Oftentimes we are wrapped up in what has happened in the past or what we believe will happen in the future. I can speak for myself when I say that I often get carried away with my thoughts, worries, and “What Ifs”.

Coming back into your breath can take the focus out of your head and into your body. Something magical happens when you connect with your body. Staying in the moment allows you be open to all of the wonderful possibilities your life has to offer.

How can yoga help my depression?

Most of us know that physical exercise is beneficial to one suffering from depression. Yoga is awesome because it incorporates mindfulness with the movement that does not have to be strenuous. Often in depression, the sufferer will experience lethargy, rumination, feelings of sadness and lack of motivation. Practicing yoga and meditation can combat these symptoms and even increase production of feel-good chemicals in the brain like GABA, dopamine, and serotonin. The practices of yoga and meditation have been noted to activate these neurotransmitters that help regulate mood.

What about my anxiety?

Yoga is a great exercise for someone dealing with anxiety. Often people who suffer from anxiety disorders are preoccupied with what is going on in their heads. Predicting unpleasant events and re-living uncomfortable situations are common for those who struggle with anxiety. Yoga allows space to notice that right now, in this moment, everything is okay. Patients who have been diagnosed with panic disorders and other anxiety disorders, typically have decreased GABA activity in the brain. The chemicals that are released in the brain during a yoga class have been compared to the effects of the Benzodiazepine class of anti-anxiety medication.

I am struggling with addiction. Can yoga help me?

Having a yoga practice can definitely be a helpful supplement to addiction treatment and recovery programs. As stated earlier, Yoga and other mindfulness practices can increase blissful chemicals in the brain like GABA, dopamine, and serotonin, which can be responsible for that post-yoga class euphoric feeling. Additionally, having a routine can be beneficial for anyone dealing with a mental health concern. Adding yoga to your schedule can give you something to look forward to and keep you busy in a positive way.

Do kids and teens benefit from yoga?

Absolutely. In fact, yoga can help children to be more aware of the way their bodies move, while also building comfort with those growing bodies. Teaching mindful movement and meditation to younger children will allow them to learn to focus and be present. Integrating breath and movement can also help with emotional regulation. For teens, yoga can help improve self-esteem by increasing body gratitude and building a sense of community.

How often should I practice?

If I could practice every day I totally would! I think incorporating some kind of mindful exercise whether it is meditation, yoga or prayer, can be a helpful way to start the day. If it starts to feel like a chore, it may be time to prioritize and look at what else is taking up your time. A lot of people find that the calm they feel after going to a yoga class or practicing yoga on their own is well worth it.

Remember that you get what you put in. If you make taking care of yourself a priority, you will reap the benefits.

Please let me know your thoughts and message me with any questions 🙂

How to Make Worry Stones

August 27, 2017 by Meghan Renzi

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….

Preheat the oven to 275 degrees.
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).
Roll your clay mixture into a ball a little larger than a quarter.
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!!)
Once you have made your worry stones you can place them on your baking sheet about 1 inch apart.
Bake for 15 minutes.
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: anger management, anxiety, coping skills, distress tolerance, mindfulness, parenting, therapy

To the mom who feels like she is failing

February 24, 2017 by Meghan Renzi

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?

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.
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.
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.
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: adolescents, girls, mental health, moms, parenting, self care, teens

Abnormal Behavior in your child: When to seek help

February 15, 2017 by Meghan Renzi

Being a parent can be tough. It is not uncommon to feel responsible when you sense that your child is suffering. Each child is unique, so how do you know when your child’s behavior is deviating from the norm? When is it appropriate to seek help for potentially damaging patterns or conduct you have noticed in your child? Although there are developmental milestones that every child should meet, not every child will be on the same path. Often there may be subtle changes you notice in your child which could point to a deeper issue. The decision to seek professional help can be a difficult leap for many parents.

Here are some behaviors to watch for:

Avoidance or general disinterest in activities she used to enjoy

Overly “clingy” behavior or fear of being alone

Oversensitivity to sights, sounds, smells and touch

Hyperactivity

Increase in anxiety or worry

Crying spells

Increase in tantrums or aggression

Problems with concentration or focus

Trouble sleeping

Loss of appetite

Physical complaints (headaches, stomach ache, generalized pain)

Self-destructive behavior (intentionally hurting self)

If you notice a pattern with any of the above behaviors, seeking help as soon as possible is key. First, consult your child’s pediatrician to rule out anything medical. Some mental health issues can have acute onset but frequently the warning signs can be missed if the progression has been gradual.

Formal evaluation (testing) may be recommended as part of your child’s treatment. Educational testing through the public school system may be helpful. In addition, a doctor or mental health professional may recommend neuropsychological testing to rule out cognitive deficits, autism and other developmental delays. You may be advised to take your child to a mental health professional like a therapist or psychiatrist. Whatever the recommendation, ask questions and remember that you are your child’s best advocate.

You know your child better than anyone else. If something seems off to you, consult a professional. Trust your gut and remember that asking for help is a sign of strength. You don’t have to do this alone!

If your child ever discusses suicide, wanting to die or you notice signs of self-harm, take your child to your local emergency room immediately.

For further reading, check out the resources below:

Centers for Disease Control- Children’s Mental Health

American Academy of Adolescent and Child Psychiatry

Children’s National- Psychiatry and Behavioral Sciences

Filed Under: Child, mental health, parenting, self harm, teenagers Tagged With: abnormal behavior, children, mental health, self-harm

To the girl who feels like she will never fit in

January 22, 2017 by Meghan Renzi

You are in pain. You don’t feel like you will ever be good enough. Maybe you feel like you are too different. You just want to be accepted. You wish that you could wave a magic wand and that things would change. It seems like you will just never fit in. The grown-ups just don’t get it. It’s too weird to talk about this stuff with your parents. It can be lonely when you are stuck carrying these feelings all by yourself.

I get it. As a therapist, I help girls who struggle with feeling like they aren’t good enough. The truth is you are good enough, sometimes it just doesn’t feel that way. The stuff that happens in your life as a kid and teenager is significant because it can change the person that you become.

What if you felt confident in who you are? What if you had the courage to be yourself and not care what the other kids think? What if you felt brave enough to show the world your talents and gifts? It is possible to get there.

Here are a few things you can start working on today:

List out all the things in your life that bring you joy. I know– this one can be a challenge, especially if you are feeling low. Give it a try anyway. After you come up with 2 or 3 things, see if there is a way to incorporate these into your daily routine.
Start talking to yourself like you would talk to a close friend or someone you really care about. Would you call a friend “stupid” or “a failure”? Probably not. Negative self-talk can perpetuate low self-esteem. Sometimes we may not even realize how mean we are to ourselves because these thoughts have become so automatic.
Be honest with your parents or an adult whom you trust. Sharing things out can be a huge relief. Remember you are not alone.

Things do not have to stay this way! There is hope. With access to support and some helpful strategies, you can begin to finally realize how amazing you are.

Filed Under: Child, Mindfulness, Self Awareness, teenagers, teens, Uncategorized Tagged With: adolescent, girls, self esteem, teens

New Years Resolution- Get more sleep!

December 28, 2016 by Meghan Renzi

Moving into the new year, you are probably hearing resolutions about eating healthy, losing weight or exercising more. While diet and exercise are important, one wellness area that most teens and adults tend to overlook is sleep. We forget that sleep is one of our most basic human needs. Your body needs sleep in order to function properly. Most adults need at least 7-9 hours of sleep, while teens need 8-10 hours.

Here are a few simple tips that I have found to be helpful for both myself and my clients to ensure a better night’s sleep:

Make sure your bedroom is a place for rest. Feng Shui teachings advise keeping anything work related (homework, computers, etc) out of the bedroom. Why? So that your bedroom is an environment conducive to sleep–not work. On that note, unplug! Put the phone, iPad, and laptop on the other side of the room. Electronics can be a major distraction to both kids and adults. Also, decluttering your bedroom can be a great way to create a more peaceful space.
Give your body some time to slow down. Avoid vigorous exercise at least 2 hours before bedtime and steer clear of caffeinated beverages in the afternoon.
Bring it back to your five senses:

Sight:

Darkness is key. Research shows that darkness induces melatonin production. Melatonin is a hormone that helps control your sleep and wake cycles. You can use an eye mask or purchase blackout curtains for the bedroom to ensure complete darkness.

Sound:

Some people sleep better in silence, others may relax to the sound of white noise or a fan. Calming music with no words can help lull you to sleep. If your phone is not too much of a distraction, there are some helpful apps that use guided imagery and sounds to calm your mind (“insight timer” and “relax melodies” are great).

Touch:

Invest in something soothing to the touch- silky PJ’s, a soft blanket or special sheets. Make your bed a comfy place to be. Also be sure the temperature is right for you. Everyone is different. Some prefer to cooler temperatures and other people enjoy the comfort of a heated blanket. Find what works for you!

Taste:

Try drinking a warm beverage before bed. Hot (non-caffeinated) tea or warm milk with honey can have a relaxing effect on your body. Several foods can naturally increase melatonin production including tart cherry juice and bananas.

Smell:

Finally, my personal favorite way to unwind and relax, essential oils!! Lavender, Chamomile, Bergamot, Sweet Orange and Ylang Ylang are a few of my favorites. Essential oils can be added to water in a diffuser or you can simply rub some on your temples or under your nose before bed.

See what works for you and let me know what you think!

Schedule your free 20-minute phone consultation today to see if you or your child could benefit from the extra support that therapy can provide.

For further reading on sleep, check out this TED talk https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep

Tips on sleep hygiene from American Sleep Association https://www.sleepassociation.org/patients-general-public/insomnia/sleep-hygiene-tips/

Filed Under: mental health, Mind Body Connection, Mindfulness, parenting, sleep, teens, Uncategorized Tagged With: adolescents, children, mindfulness, parenting teens, sleep hygiene