children Archives - Therapy and Mindfulness

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

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/

Abnormal Behavior in your child: When to seek help

New Years Resolution- Get more sleep!