Just In Time for Back to School!!!

I am BURSTING AT THE SEAMS ready to share all these Back to School resources for Parents that I’ve been working on!  My wheels have been spinning and I have been writing and creating, writing and creating!   (more…)

3 Simple Steps for a Stress Free Morning

Back to School Morning Routines

So here it is!!!  Resources to take the stress out of this Back To School season!  For some of us, the season has begun and for those few lucky ones, you are right on the brink of start days.  Here are 3 Simple Steps to get your mornings flowing without the stress!

1. Do as much as you can the night before!

  •  Look at folders and sign forms as soon as you get home!!!!
  • Kids need to empty Lunchboxes and refill water bottles for tomorrow.
  • Have a set time for homework!!!! I cannot stress this one enough. (Do this ASAP to avoid the fight…look for future info on trouble shooting homework) book-15584_1280
  • Pack that backpack up and hang it or sit it by your exit. Older kids can do this without help!
  • Showers before bed—we like to do this while mom is cooking supper.
  • Send kids to lay out clothes and shoes—hair bows—earrings—socks— (trust me on the socks!)
  • Check the lunch calendar for the next day-mine hangs on the refrigerator for easy access.

1. Did you send lunch money this week? If not, then do this now.
2. Have your kids pack their lunch boxes- all you have to do in the morning is add a cold drink and a sandwich if you don’t like soggy.

child-666137_6402. Get in Bed On Time! Sleep is important!! Children need 10-12 hours of sleep for healthy brain development and growth.

  • Take a few minutes to connect with your child.
  • Help!  My child won’t sleep! (post about this coming soon)
  • Go to bed!

Bedtime is a great time for connecting with kids. This is often the time they are ready to share thoughts/worries/concerns/exciting moments of their day…Keep the lights off and snuggle up or sit on their bed for a few minutes. *Warning* This is not a time for disciplining or lectures…just listening!

Sleep is important for you too! Go to bed early enough to get 7-8 hours of sleep.

*Unless you have a baby this is doable*

3. Rise Early!alarm-clock-2132276_640

  • Please do not let your children be the ones to wake you for school! They need guidance! Get up early enough to be prepared for whatever the morning may throw at you—a child who can’t seem to wake up—a belly ache that sends them running to the bathroom—a child refusing to get ready—I could go on and on here. Get up and get ready before you have to wake them.
  • Wake them up at a set time each day! Do it in a way that sets the tone for the day. No yelling or screaming. Please do not pour water on their heads… Wake them in plenty of time to do their own morning routine. Yes they will need a routine too.
  • Eat Breakfast! Make sure to feed your child or get them to school early enough for Breakfast. A child cannot concentrate on school work with a growling tummy and they are more likely to get in trouble due to distraction of hunger.
  • Grab backpacks (These should already be packed waiting by the door.) and head out the door!
  • If your child is a car rider…Make sure there is time to walk your child in without hurrying them (if needed). You will be glad you got up early and got yourself ready before you left.
  • Send them off with a hug, kiss, and “I love YOU!”

Remember Rome was not built in a day, and your routine will take some time to get used to.

Make this routine YOURS each day and your stress will be gone! If you need support, comment below so I can help you trouble shoot your routine. Remember Rome was not built in a day, and your routine will take some time to get used to. Don’t make these simple steps Hard! If you are struggling overall with parenting, call me today to talk about Parent Coaching at 615-683-1111.

Back to School Time!!!

Keep a lookout for an awesome resource I am adding for parents to help with the stress of getting your kids Back To School!

I have reached out to parents and teachers to ask them what the Biggest Struggles are with Back to School!

I will be offering tips on making this transition Stress free and Drama Free!

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If you would like to make sure I address issues you need help with, then leave a comment below and I will try to include it in my offer!

Don’t forget to check back in a few days to get a chance to sign up for this opportunity to start the school year off Stress Free and Drama Free!

Music Is Therapy


Sometimes a song can come on the radio and I can feel it through my soul. It reaches every fiber of my being. Music can speak to you. It can empower you-give you strength-confidence-even closure.

The lyrics of a song can feel alive and breathing. Music has been around since creation. It’s a natural source of relaxation and calm. It’s a way to express our feelings. Songwriters pour out their lives on paper and add music to it that reaches our souls.

Here are a few songs I’ve found helpful in therapy:

1. Alessia Cara “Scars to Your Beautiful” https://youtu.be/MWASeaYuHZo

2. Kelsea Ballerini “Secondhand Smoke” https://youtu.be/fa2ni7GYRiA

3. Kesha “Praying” https://youtu.be/JqvviR15bmE

What songs do you use for therapy?
Leave a comment below…

Any Procrastinators Out There?

 

Time management is something I value but also have to work very hard at in my personal life.  I’m great at the important things-the priorities-family life-attending appointments-work.  I struggle when it comes to adding new things that I know will benefit me but are new to me.

Any procrastinators out there?   (more…)

Help Me Help Your Teen

Does your teen struggle with anxiety and constant worry over tests?

Grades?

Friendships?

Feeling they never are good enough?

Future Goals?

College?

Pleasing everyone?

Take this quiz to help me create resources that will help your teen.

Help Me Help Your Teen! 

Take The Survey Below!!!

Teens Struggling with Anxiety

New Resource Added for Teen Moodiness

Do you sometimes feel like your teen’s mood is unbearable?  You’ve probably heard them say “I can’t help it”…or maybe you’ve thought “she is out of control!”

Did you know that we have the ability to control our thoughts?  Our feelings?  And how we react?  Therefore controlling our Moodiness!

Below is a NEW RESOURCE for you to use with your teen to help GAIN CONTROL of your teen’s moodiness!!

Our brain is a very complex organ in our body that controls everything we do.

We can remap how we approach things by making changes to how we think.

In this worksheet, I provide you with instructions on how to walk through your thoughts, feelings, and actions/reactions so your teen can GAIN CONTROL of their mood.  I also provide an example for you!

This tool is developed for teens but can be used by anyone struggling with moodiness.

Download it now  or find it anytime on my Self Help page.

If you need help with your teen, call me at 615-683-1111 for a free 15 minute phone consultation.

 

 

My Top 5 Tips for Battling Anxiety

Here is a round-up of my top 5 tips most helpful for you and your battle against Anxiety! 

1. Deep Breathing:  I teach deep breathing, AKA belly breathing A LOT in my practice because it is so effective and easy to do.  Click here to see how I teach this technique to children.

2. Mindfulness: This is a post I wrote a while back on my 3-2-1 approach to fighting off anxiety.

3. Change Your Thoughts: I teach teens and children this technique.  Our thoughts are what drive our feelings.  Our feelings drive our behavior/reaction, and the circle continues. Instead of thinking “this is going to be a horrible day”, change your thought to a positive one!   You could change it to “OK-this is a new day, and I’m going to make it a good one.”—“That was a bad dream, but it wasn’t real.”—“1 bad thing is not going to ruin my whole day!”  See how I did that?  More on this later…

2. Apps!    Click here to find apps that you can use as tools while you are working through your anxiety and depression. (Note: These are not to replace therapy, if needed, but to aide you in your ability to overcome your struggles.)

5. Talk it out.  This may be with a friend or a therapist.  Having meaningful connections can ease so many issues we struggle with.  You need someone in your life who gets you and who accepts you.  If you have no support, let me help you find it.

Don’t fight this alone!  I am here to help.

Call 615-683-1111 to set up a free 30 minute phone consultation.

Nurturing Self-Esteem in Children

Last post I asked you to write down as many positive things about yourself you can think of in 1 minute.  I bet some of you struggled with this…if not great!  You might not need to read about self-esteem.  However, the flip side is I bet you can come up with double or more negative thoughts about yourself in less than a minute.  Right?  And the sad part is that we tell ourselves these negative things all day every day.  We “bully” ourselves!

Kids do the same thing!  “I’m so ugly…I’m fat…I’m stupid…No one likes me at this school…I can’t do anything right…I never do the right thing…I’m going to fail this test/class/grade…no one is going to pick me to be on their team…my parents hate me…I have no friends…” The list goes on.  Now add to those negative thoughts negative perceptions.   (more…)