Psychology Blog

http://americathebeautifuldoc.com/2/screening-schedule/

I'm looking forward to seeing this new documentary on America's obsessions with beauty and thinness.

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The winter holidays are once again upon us. The time has come to spend some time away from work and school and to enjoy family. While filled with excitement and joy, the holidays are stressful for many people. Whether you are planning to spend you holidays at home or away, here are some simple reminders to ensure a truly happy holiday season for your family.

1: Maintain Your Routine

Everyone, children and adults alike, benefit from routine. When our days are somewhat predictable, we are better equipped to manage stress and make better, healthie, decisions. While there are bound to be some changes in your child's schedule due to time off from school and travel plans, it can be beneficial to you and your child to maintain as much of your regular routine as possible. Adequate sleep and exercise and a healthy diet will help you and your child to feel your best.

2: Enjoy Quality Time

With all the pressure to satisfy your children's wish lists, it can be easy to forget to schedule quality time with your children. Don't forget that valuable time with you is what will create lasting memories of the holidays for your children. Years down the road, you child is much more likely to remember special activities done together and the feelings they felt while doing them than gifts they received. If you do not have any holiday rituals, this is the year to create some. Invite your child to come up with enjoyable ways to spend your time together.

3: Take A Break

This time of year is very busy for many people, leading to overbooked schedules and stress. Make sure to schedule time off so that you and your kids can enjoy yourselves and relax, even if it means declining invitations to holiday parties thrown by loved ones.

Happy Holidays to you and your families!

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Eric Freeman of "Early Termination Option" (http://earlyterminationoption.wordpress.com/2010/09/02/ron-artest-is-now-a-mental-health-spokesman/) provided an interesting perspective on a famous basketball player involved in advocating for mental health awareness.  Regardless of this particular player's history of behavior, it is refreshing to see someone in the public limelight take a stand with regard to an issue that is often subject to social stigma.  (It is particularly heartening to see this from someone in the often machismo-filled world of sports.)  It is my firm belief that we all can benefit from therapy, and that no one should feel in the least ashamed for seeking such help.

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Another Summer has come and gone and your kids are starting school again (or are about to). The beginning of the school year is a fresh start and a great opportunity to establish good habits. In talking with parents about the stress associated with the beginning of the school year, I have accumulated some tips that I think might make your lives easier.

1. Set Goals

Have a conversation with your son or daughter about their goals for the upcoming year. They are more likely to strive to achieve a goal if they helped create it than if you or their teachers create the goal. Have them pick just one or two goals, and make sure they are realistic and doable. Children (and adults actually!) who set and achieve goals feel more capable and accomplished, both of which are important for healthy self-esteem. With any goal, it is important to define it clearly so that you know when you've reached it. Praise every step in the right direction and their eventual success. Children of all ages love to have their efforts and achievements appreciated by their parents!

2.) Establish Good Habits

Regardless of how last year went, let this one be a fresh start. Establish your expectations and routine with your child so that you child's schedule is predictable. Does your child know when he or she has time for homework? Does he or she have extracurricular activities or other appointments during the week?  Depending on your child's age, you will need to make sure they have anywhere from a half hour to two hours of uninterrupted time for homework. If possible, be available to your child during this time in case he or she has questions. Having trouble getting your child to do homework? Make sure their night is structured in such a way that they work first and play later. It can be rewarding to get homework done if it means your child then gets to do something more fun, like watch television or play a game.

3.) Balance

Academics, extracurricular activities, social events and family time are all important. Children should have a well rounded schedule but not have every hour of their weeks booked. Watch out for signs that your child may be overwhelmed or overbooked and reprioritize her or her schedule as needed. Remember, kids need unstructured, unplanned time to relax and unwind just like adults.

 4.) Be a Good Role Model

As a parent, you are always the most significant and influential role model in your child's life. The best way to teach your child is through your own actions (not lectures!). Whether you are trying to teach your child the benefits of healthy diet, exercise, stress management, or sleep hygiene, being a good model is your best bet at success.

5.) Ask for Help

Asking for help is a valuable life skill. We all require help with various aspects of our lives and we want children to know that needing and asking for help are encouraged. Whether your child is struggling with a particular subject and needs a tutor, or is upset with a friend and needs to be able to talk about a problem, it is important that they feel supported and helped. Let your child know that you are always available to help, and if you aren't the best person to help, you can help then find someone who is.

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In recent years a lot has been published on the beneficial impact of playing in nature on children's emotional and psychological well-being. In the most recent issue of The California Psychologist, psychologist Dr. Gomes reviews this research and makes valuable suggestions for therapists and parents on how to reap the benefits of the outdoors.

In a study done on children diagnosed with ADHD, researchers found that children with ADHD were able to concentrate significantly better after having gone on a walk in the park than those who walked in areas without greenery: in a neighborhood or through a downtown city area. The improvement seen by children who walked in the park was reported by researchers to be comparable to the effect that would have been expected from taking ADHD medication (Fabor Taylor & Kuo, 2009).

Another study reviewed by Gomes was one that found that children who played in nature demonstrated increased psychological well-being than those who did not spend time playing outdoors. The mothers of the children who played in nature rated their children as having lower levels of psychological distress and higher reports of self-worth. Nature was found to be a buffer against stress for these children – the more stress they had, the more protected they were by their engagement in nature (Wells & Evans, 2003).

Creative play also has long been recognized as contributing to children's emotional, social and cognitive development in a way that structured play or play with technology does not (Gomes, 2010).

In her review of the research, Gomes makes several suggestions to parents and clinicians. Among the most doable and potentially beneficial is her recommendation that families encourage more unstructured outdoor play time for their children (and, of course, themselves).

References:

Fabor Taylor, A., & Kuo, F. (2009). Children with attention deficits concentrate better after walk in the park. Journal of Attention Disorders, 12, 402-409.

Gomes, M., (2010). It's not just child's play: The powerful impact of nature on children's well-being. The California Psychologist, 43, 14-17.

Wells, N., & Evans G., (2003). Nearby nature: A buffer of life stress among rural children. Environment and Behavior, 35, 311-330.

Resource For Further Information: Children and Nature Network (www.childrenandnature.org)

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