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Grief and loss resources on this blog

There are several articles, and one video, on this blog created specifically to help parents whose children are (or may soon be) dealing with grief and loss.  They are collected below for easy reading.

Please feel free to contact me with questions or to set up an appointment for parent coaching around grief and loss, or however you think I can help.

You say you want a revolution…

When people come to see me, it’s generally because they are seeking change.  Something isn’t quite the way they want it to be: they want to grow, or help their child grow.  That desired change?—it begins in the brain.

Scientists used to think that brains stopped growing after a certain age, but thankfully we now know better.  Modern neuroscience has proven that the human brain is “plastic”—it can change and grow throughout life.  This is great news, because it means that we can change and grow throughout life—we can change our habits, our beliefs, our expectations, our fears.  Understanding and acquiring what the human brain needs in order to learn, change, and grow is a necessary step in the revolution you seek.

Dan Siegel, psychiatrist, researcher, and one of the founders of the Interpersonal Neurobiology movement, identifies 7 fundamentals that are necessary for brain growth.

  1. Sleep.  Sleep is so important, and modern parents (and kids) just do not get enough.  I myself often remind parents that sleep deprivation is listed in the Geneva Convention as a form of torture.  It’s really important, so make sure your whole family is getting enough.
  2. Good nutrition.  You already know this one—but eating more fruits, vegetables, avoiding highly processed foods, limiting sugar and sugary drinks are all ways to help the body—and therefore the mind—work better.  Dr. Siegel also singled out getting enough of the nutrient Omega 3 as particularly important to the developing mind.
  3. Physical activity.  Adults and children need daily exercise and activity, including both weight-bearing and aerobic activity.  Exercise is proven to regulate mood and improve focus.
  4. Novelty.  Our brains are quick and smart because they look for patterns—you don’t have to discover how a water faucet works every single time you visit a new bathroom, thank goodness.  But the shortcuts our brain takes when it recognizes a pattern actually work against us when we want change.  So, try to mix things up, introduce playfulness or humor, or change the scene somehow in order to bring a little novelty into the situation.  It will make your brain sit up and take notice!
  5. Focus of attention.  What are you paying attention to?  Your focus drives energy and information through certain circuits of your brain.  More energy and information=more growth.
  6. Safety.  Without this, the brain doesn’t learn and grow well at all.  It is absolutely essential.
  7. Mindful awareness.  This is your mind’s ability to observe as opposed to reacting.  I sometimes call this the opposite of the “Whack-a-mole” mode.   Instinctual reactions are helpful when you are yanking someone out of the way of a speeding car, but in most parent-child conflicts, that’s not the part of the brain you want running the show.  Brain growth is improved when we are able to pull ourselves out of our instincts.

If you want to foster change and growth, prioritize the items on this list.  The more of the above 7 elements you can put in to place for yourself or for your children, the easier and longer-lasting growth can be.

Coping Skills for Kids–part 2

Yesterday, I defined coping skills.
Today, I’m listing some ways to help your child improve their coping skills.

  • First, talk to your child about emotions.  They need to be able to recognize their own emotions (as well as the emotions of others) in order to cope with them! 
  • Second, define the term “coping skills” for your kids, and talk about when you use them.  (Give concrete examples.)  Tell stories of times in the past when you saw your child handling their emotions well–what specifically did you see them do? Talk about that and praise your child. 
  • Third, sit down with your child, and brainstorm things your child likes to do.  Riding her bike?  Playing with the dog?  Reading a book?  Check!  The parent should write down every idea your child identifies, plus a few of your own.  It’s fine if the list includes video games, eating candy, and/or clothes shopping, but just make sure that there are healthy/free/easy/quick/always accessible activities, too.
  • Fourth, once you’ve got a rough list of fun activities, make a fun art project out of it!  Rewrite the list on a big piece of paper, and decorate it together with your child.  Maybe even draw tiny pictures representing some of the activities!  (just have fun doing it.)  Talk about what you’re doing and why you’re doing it.  Post the final version up on the wall somewhere prominent–the fridge, for example.

Now, you’re ready!  The next time your child is mildly upset, do this:

  1. Validate their feelings.
  2. Ask if they’d like some help from you.
  3. If they say yes, walk with them over to the list, and have them pick 1 thing.
  4. Do the activity.  Alone or together, their choice.   (one of the great things about this step is that your attention is built-in praise for your child’s positive behavior–using a coping skill is a big positive, and one that we want to encourage!)
  5. When you’re done, process!  Talk about your child feels now, as compared to before.  Be sure to clarify at some point that the coping skill doesn’t ‘fix’ the original problem–it simply makes us feel a little better in the moment. 

So, if you go through these steps, and rinse/repeat a number of times, then you will likely find that your child starting to make this a habit–a positive habit!  And soon, you’ll see your child using their coping skills for upsets that are bigger than “mild.”  Ahhh, a very happy achievement this will be!  

Coping Skills for Kids, part 1

Today’s post is a basic description of coping skills.  You probably already know all of this, but sometimes we all need a refresher.  (or is that just me?)  ;^)

A coping skill is any trick, technique, or habit that you use to “deal with” something.  For example:

  • When you feel anxious, you might say to yourself: “I’m okay, I can handle this, it’s
    going to be okay.”  That’s called “positive self-talk. 
  • Going for a walk is a positive and healthy coping skill.  A fast walk uses physical
    exercise to moderate/expend the excess energy and brain chemicals that strong emotions produce. 
  • Asking for a hug from someone you love.  That hug helps us cope in many ways: it reminds of of our connection to another; it produces oxytocin–a ‘feel good’ brain chemical; and it provides physical grounding.  Plus, it just feels good.  :^)
  • Other examples of grown-up coping skills: scrubbing the tub, mountain biking, talking to your best friend, journaling, drawing/making art, cooking, singing, playing guitar, gardening, meditation/praying, playing, deep breathing.

There is also such a thing as a negative coping skill.  For example, alcohol/drugs, withdrawing from social contacts, or even veg-ing out in front of the TV can each be negative coping skills.  A little of any of these coping skills is fine and normal.  However, using them too often, too much, or exclusively causes side effects that make things worse.

As adults, we take for granted how many coping skills we’ve developed over the years.   But  trust me–you do know a lot!  It’s just that your coping skills are so familiar to you now that they are invisible.  ;^)

Come back tomorrow for more details on how to help your child improve their coping skills.

Teasing

Is your school-aged child being teased? Kids can really be mean to
each other, and when our kids hurt, we hurt, too. The older they get,
the harder it is to fix things for them. The good news is that there
are concrete, positive steps you can take to help your child handle
teasing.
Respond to this problem on two levels.

  1. First, focus on your child’s emotional needs. Don’t rush to
    problem-solving too fast. Allow your child to feel their feelings and
    vent them in a safe place with a safe person (you!) Actively listening
    (which includes eye contact, focus, repeating back, and empathetic
    noises like “uh-huh,” etc.) will actually provide a measure of relief.
    It feels good to tell your story to someone who cares and is really
    listening.
  2. Then, when your child is done venting, ask if he wants your help,
    and if so, how he wants you to help. You may discover that all they
    wanted was to talk about it. That really happens! Even kids sometimes
    just want validation, not problem-solving. Alternatively, your child
    might ask for a “fix.” Depending on your child’s age, a phone call to
    parents or teachers, etc might be appropriate. However, no one can
    really make them stop, so we’d better move on to level two.

One of the most important things we parents must do for our kids is prepare them for The Real World.
The Real World is imperfect and full of unfairness, bullies, and
cheating. Much as we might like to, we cannot shield our kids from
teasing (or other unpleasantness) for their whole lives. It will find
them, so we’d better teach them how to deal with it on their own.

Here are steps to take and lessons to teach your child in order to
better equip him to deal with teasing (or other crummy peer behavior).

  1. Overall ego-strengthening. If a child feels anxious about a
    particular aspect of themselves, they are likely to react more when
    teased. The reaction is the teaser’s reward. (This is why some people
    say to “just ignore them”). But, a child who can recognize her own
    diverse strengths will have an easier time internally rejecting the
    rude comments. If your child doesn’t feel sensitive or vulnerable to a
    comment, they won’t react. This makes it less ‘fun’ for the teaser, so
    it won’t happen as much.
  2. Humor. Nothing disarms like humor. There’s a great scene in the old Steve Martin movie “Roxanne
    where his character (who has a very large nose) makes fun of a guy who
    had made fun of his nose. Steve Martin embarrasses his teaser by
    humorously pointing out that the teasing comment was uncreative and
    common. What a way to reclaim the upper hand!
  3. Insight into the other person’s possible motivations. It helps to
    know, for example, that kids sometimes tease because they feel insecure
    themselves. This also emphasizes the important life lesson “It’s not
    about you,” which can be powerful and life-changing.
  4. Teach your child the power of not being defensive. “Yeah,
    I’ve got a big nose. And, I’m the 4th grade champion at basketball.
    Wanna play?” In this example, the child being teased acknowledges the
    truth in what the bully is focusing on (which eliminates any ‘sting’,
    and the shifts the power) then refocuses the conversation onto an
    aspect of himself where he is powerful and capable.

I hope that these ideas are helpful. For more information, or to ask
questions, leave a comment or send me an email through the website!