#stress of overscheduling

[fastlane-freedom]

A Balanced Approach: Nurturing Children Without Overscheduling

In the fast-paced world we live in, parents often find themselves caught in the struggle to provide their children with enriching experiences while avoiding the pitfalls of overscheduling. The pressure to enrol children in numerous extracurricular activities can be overwhelming, yet purposeful parents are increasingly recognizing the importance of a balanced approach to child development. This…

[thichnhathanhgems]

Many of us are overscheduled, even our children are overscheduled. We think keeping busy will satisfy us, but our constant busyness is one of the reasons we suffer from stress and depression. We have pushed ourselves to work too hard and we have pushed our children to work too hard. This is not a civilization. We have to change the situation.

- Thich Nhat Hanh

Art: BM Noskowski

[redcap3]

OK, so I got a response to that ask meme, started to answer, realized I needed to sleep, saved it as a draft, and...poof. Gone.

Sorry about that, asker! Here's my answers anyhow.

09: Do you bite your nails?

Oh yeah. Have since I was a kid. It's a pretty common stim / stress response for me, unfortunately. Wearing nail polish / nail wraps was helping a bit, but then pandemic and I stopped doing stuff like that as often.

12: Have you ever stayed up 48 hours?

Once during a con because I was stupid overscheduled and still trying to do stuff I enjoyed, a couple times because of on-call shifts / work emergencies. It's not fun and I usually end up crashing for at least 12 hours afterwards, if not more.

24: What are/were your best subjects?

@soveryverytired

Wait, you mean in *school*. History, English, and Social Studies / government classes, generally.

40: Have you ever walked outside completely naked?

Closest I've come was walking from a mud massage room at a spa to an outdoor pond to rinse off, but it was all fenced in and had some roof awnings for privacy so I'm not sure how much it counts for this? Currently I live in Minnesota and it's winter, so no, no thank you.

[snakesong]

TIL I've traded my appreciation for leisure time for a vicious obsession with productivity that is driven by my insecurities about my future.

There are only a few days before the add/drop period at my university ends, and I'm considering dropping a class. I could just soldier through with 4 credit hours above the full-time minimum; I've done it before. But enough circumstances aligned -- a rough move-in, getting pneumonia, an autistic shutdown, and scary syllabi -- to make me consider dropping a class and doing the minimum credit hours to keep my scholarship.

And as soon as I started thinking about it, the voice in my head began berating me for being irresponsible and selfish. For choosing leisure time instead of overscheduling myself. For choosing to be unproductive. And it's difficult to ignore.

But I think it'd be nice not to be stressed out of my mind, for once.

[couplesinstitutecounseling]

Trauma Triggers: It’s Not You It’s Your Brain

This article gives a brief overview of trauma responses and ways to reduce and manage these responses to improve overall well-being and support recovery from Post Traumatic Stress Disorder (PTSD) and Complex PTSD (CPTSD).

If you or someone you love has experienced a traumatic event, this article is for you.

What triggers trauma?

“The past affects the present even without our being aware of it.”

― Francine Shapiro

Our brains are constantly making associations outside of our awareness. From an evolutionary standpoint, this makes sense. If we do not associate danger with the lion’s den, what’s to stop us from walking in? These neural associations create an automatic response to the world around us to help keep us safe. However, now that our world has fewer run-ins with lions, tigers, and bears, it doesn’t mean that our neural hardwiring has changed. For example, when I say, “Roses are Red” your following thought will most likely be, “Violets are Blue ”. Though this nursery rhyme doesn’t hold any value to our survival, it exemplifies the power of the mind to have automatic responses to external “triggers”.

External triggers to trauma can be much harder to identify than the next line of an innocent nursery rhyme. When we are exposed to a traumatic event, the event and its sensory details are stored in the memory and emotional center of our brain. The stored details of trauma can come in many forms; smells, sounds, places, objects, situations, emotional states, etc. Therefore, a combat veteran may become triggered when watching a movie depicting war. That same vet might also experience more ambiguous triggers of sitting in a restaurant with their back facing the front door or the smell of a campfire. One trigger can be a very clear association with the traumatic event, while another can be more covert.

What are signs that I am triggered?

“In order to change, people need to become aware of their sensations and the way that their bodies interact with the world around them. Physical self-awareness is the first step in releasing the tyranny of the past.”

― Bessel A. van der Kolk

Our brain’s response to triggers is as instantaneous as our legs’ kicking movement response to the reflex test at the doctor’s office. When we are triggered, our brain prioritizes safety and leaves behind anything outside of immediate survival. Our autonomic nervous system kicks into gear releasing hormones and preparing the body to respond to the perceived threat. Bodily changes start to occur, such as increased blood flow to essential organs, dilation of the pupil to allow in more light, and increased oxygen to skeletal muscles, all at a moment’s notice. In this moment, you aren’t choosing how you respond to the threat, your body is choosing for you.

These physiological changes lead to one or more of the following trauma responses:

1. The Fight Response

The fight response’s goal is to overpower the threat and regain control.

Signs of the fight response may include:

Internal Signs:

Body tightness and tension

Anger

Difficulty thinking/staying calm

Increased Heart Rate

Fast Breathing

External Signs:

Being Argumentative

Glaring

Intimidation/bullying

Physical or verbal aggression

Clenching fists

2. The Flight Response

The flight response ignites when we don’t perceive the threat as a threat we can defeat, making fleeing the best outcome for our survival.

Signs of the flight response may include:

Internal Signs:

Feeling restless or fidgety

Urges to leave the situation or end the conversation

Fear/Panic

Racing Thoughts

External Signs:

Constantly moving

Leaving conversations without clarity

Darting Eyes

Excessive Exercise

Overscheduling to avoid downtime

3. The Freeze Response

The freeze response often occurs when fighting or fleeing isn’t a viable option for survival. The freeze response serves the purpose of disconnecting from the threatening event to reduce its impact.

Signs of the freeze response may include:

Internal signs:

Feeling numb or cold

Holding your breath

Feeling out of your body or environment

Physical stiffness

External Signs:

Difficulty expressing emotion or Monotone

Unable to Speak

Daydreaming or “Spacing Out”

In the more extreme cases, “Flop Response” or body collapsing

4. The Fawn Response

The Fawn Response occurs when safety is sought after by pleasing and appeasing the perceived threat. This is the trauma response most highly associated with codependency and childhood trauma.

Signs of the fawn response may include:

Internal Signs:

Feeling disconnected from yourself

Struggling to hold boundaries

Fear of saying no or “letting others down”

Assuming responsibility for other’s emotions

External Signs:

Being overly helpful

Submission/people-pleasing

Over-apologizing or avoiding conflict

Difficulty describing wants/needs

What do I do when I am triggered?

“As long as you don’t talk, you can’t deal with your shame… Going within and finding words to express yourself is a very important part of healing from trauma.” –

― Bessel A. van der Kolk

Your response to perceived danger is written into the fabric of your being. All brains are hardwired with the same stress responses to serve our survival. However, those who have survived trauma have an increased likelihood of experiencing one of the above stress responses in day-to-day events. Therefore, from the outside what may look like a common disagreement with your spouse may feel like a tiger approaching you to your body. Additionally, though we all experience the automatic stress response to slam on the breaks when a car suddenly stops in front of us, someone with PTSD may take longer for their body to recover and may continue to feel on edge even after traffic has cleared.

Though we cannot control the activation of the flight-fight-freeze-fawn response, we can take action to manage it when it arises. Knowing your signs and triggers helps to demystify the response and empowers you to intervene and regain control of your brain’s alarm system.

The following tips are provided to support the reduction of the flight-fight-freeze-fawn response:

1. Breathe

Deep breathing sends signals to the brain that the body is safe. Utilizing meditation, mindfulness, progressive muscle relaxation, and breathwork helps regulate your emotions and central nervous system. If you are new to these practices, start with simple breathing techniques, such as paced breathing: Breathing from your belly- inhale for 4 seconds, hold for 4 seconds, and exhale for 7 seconds. Repeat at least three times.

2. Move

Body movement helps decrease stress hormones, including adrenaline and cortisol. Getting out of the stressful environment and outside for a walk can help clear your mind. Also, having a physical fitness routine helps reduce the build-up of stress hormones over time. Practices such as Yoga and Tai Chi are found to improve the body-mind connection and support recovery after stressful events.

3. Connect

Human connection creates healing neural connections. Reaching out to trusted support can be an anchor amidst an emotional storm and improve our sense of safety. When our relationship is the trigger, it is essential to communicate our experience and repair the relationship once our brain has returned to homeostasis. Relationships are key to both our survival and our recovery. Taking the time to cultivate trusting relationships is essential for the recovery of stress responses and PTSD.

Trauma responses can be overwhelming and difficult to identify and manage alone. If you realize you or your partner may struggle with PTSD or CPTSD, reach out to us, we can help.

[leonbloder]

If You Get Tired, Learn To Rest, Not To Quit

I fell asleep recently while sitting on the couch watching ESPN's Sportscenter.  

One moment, I was happily getting recaps on all of the day's sporting news, and the next, I awakened to find my youngest son sitting next to me on the couch, playing video games. 

"You were snoring," he told me. 

I asked him how long he'd been home from school, and he replied that he'd been home for an hour, gotten a snack, and started playing video games while I slept. 

Also, my legs didn't want to work, and making them took me a bit.  

After I shared the story with a friend and made some self-critical comments about how I'd wasted so much time, they declared I obviously needed the rest and not to beat myself up.  

I'm an Enneagram type 3, which means I am highly task-oriented and focused on ensuring that I appear confident and remain productive even when I'm not feeling either. 

So, back to the whole nap thing.  Who beats themselves up for taking a nap when they are tired?  I can't be the only one, though.  Still, there's something inherently off about feeling guilty for self-care, don't you think?

Yet, so many of us do this to ourselves.  We run ragged, stretched too thin, overscheduled to the gills, and then wonder why we feel tired, stressed, and anxious.  

And the moments when we do decide to take care of ourselves, rest, recharge, and the like, we feel guilty and selfish. 

I read a wonderful quote from Melody Beattie the other day, and it fits this perfectly: 

Self-care means learning to love the person we're responsible for taking care of---ourselves.  We do not do this to hibernate in a cocoon of isolation and self-indulgence; we do it so we can better love others, and learn to let them love us.  Self-care isn't selfish; it's self-esteem. 

If you struggle with self-care and self-esteem because you feel guilty when you take care of yourself, you need to hear this: 

The best way to show love and affection for the people in your life is to care for yourself.  Only then will you be able to give more fully to the relationships in your life. 

Listen, if Jesus had the inner strength to know when he needed to take a break, spend some time alone in prayer, or rest, then indeed we can, too.  

If there was anyone in history who I'm sure wanted to make the most of every day, it was Jesus.  But he knew he would struggle if he didn't care for himself in mind, body, and spirit.  

He often took refuge in the wilderness hills above the Sea of Galilee, which the Scripture called eremos topos or "a solitary place."  

I'm learning that there are many ways to find "solitary" places to rest and recharge myself.   

Sometimes, it's a quick nap on the couch or quiet time in a cozy reading place.  Other times, it's doing things I love, like attending a concert or visiting an art gallery.  It can also be birria tacos at a favorite food truck or a few pints of good beer with friends. 

Or a road trip.  I love road trips.  

I burned myself out during the pandemic, and I never want that to happen again, so I have to learn how to treat myself gently and gracefully when I drift off on the couch. 

Find your own solitary places today, and let yourself sink into them.   

Discover that self-care is one of the most vital and life-giving gifts you can give to God.  May it be so. 

And may the grace and peace of our Lord Jesus Christ be with you now and always. Amen. 

[artistnotthemuse]

Reading: The Lazy Genius Way Pt 3.

I started reading The Lazy Genius way on the 30/03/24. Here are some of the quotes that stood out to me:

For putting things away: start small and start early.

Put away one thing a day.

Live within the limits of your space, no matter how big or small. Everyone's home is finite.

As you put everything in its place, you'll see what doesn't belong. Keep only what matters.

Remember why you put everything in its place: to make sure you have space for what matters, to cultivate contentment, and to connect.

If you're like me, you probably seek out fulfillment by adding things to your life. You feel dissatisfied choosing what to wear, so you buy more clothes. You feel overscheduled in your job, so you add more stress relievers to your calendar to compensate. You add to feel satisfied, but it's an empty, fleeing satisfaction. And now you have more noise to manage. True fulfillment comes from subtraction, from removing that distracts you from what matters and leaving only what's essential.

By essentialising, I'm making trade-offs. I'd rather have surfaces that are less cluttered and therefore easier to clean than another knickknack. I'd rather add that twelve dollars to our family road trip fund than spend it on a quick purchasing high.

Subtracting noise adds meaning to what you already have.

Name what really matters. Remove what's in the way. Keep only the essentials.

[kidsinnowadays]

The Art of Balance: Optimizing Children's Development Through Extracurriculars

Balance kids' development with academics, sports, arts, and free time to avoid stress. Tips on choosing activities and downtime included. #childdevelopment

Extracurricular activities can provide immense benefits for a child’s development. Sports, music, art, clubs, and other pursuits allow children to explore passions, build skills, and form friendships. At the same time, parents want to ensure their kids are not overscheduled to the point that it causes stress or takes away from family time. Finding the right balance is key. This article will…

[caymanvisitor]

Book your massage with Cayman Visitor

Swedish massage in Grand Cayman is one of the most common and effective massage therapy modalities. This massage includes a soothing combination of light to firm gliding strokes integrated with stretching and ranging of the joints. This type of massage promotes total relaxation and muscle tension release.

Benefits of Swedish massage include:

Relaxation. Swedish massage both calms the nervous system and relaxes muscular tension.

Reduced stress. Many of us are overscheduled and overworked. When stress manifests in the body, it can lead to increased muscle tension and sometimes pain. Stress can manifest in the mind with increased worry or anxiety. Swedish massage helps to clear the body and mind of unwanted stress responses.

Increased flexibility. Swedish massage elongates the muscles, opens the joints, and decreases swelling, each of which eases movement and increases flexibility.

Improved posture. Swedish massage helps to ease the muscular holding that underlies postural imbalance.

Improved blood circulation. A Swedish massage in Grand Cayman dilates the blood vessels and widens the membrane pores in the body, improving your body’s ability to deliver fresh blood to muscles and organs.

Endorphin release to improve mood. Research shows increased serotonin and dopamine in massage recipients, improving their mood and feeling of emotional well-being.

Flushing out of metabolic byproducts. Swedish massage stimulates circulation and flushes out lactic acid and uric acid that build up in muscles due to overuse.

Increased range of motion. Swedish massage opens and lubricates the joints for increased range and more fluid motion.

Immune support. Swedish massage encourages the flow of lymphatic fluid and increases lymphocytes, immune cells that are produced in the lymph nodes.

The significant benefits of a Swedish massage in Grand Cayman make it clear that a regular massage regimen is more than a luxury and an important ingredient in the cultivation of physical and emotional well-being.

[lakeconews]

9 tips to cope with stress and cultivate joy this holiday season

’Tis the season ... for stress. Between bright lights, airport security lines and fallen souffles, we are more overscheduled, overstretched and overwhelmed during the holiday season than at almost any other time of the year.

[talkingforwellness]

How to Strengthen Relationships Amid Holiday Stress

While we may be amidst the most holly-jolly time of the year, it doesn’t mean that it’s the easiest. Cookie decorating, tree trimming, and family gatherings are only a few of the things you might be expected to show up for this holiday season. But unfortunately, for some, showing up is much more stressful than joyful.

Whether it’s some unresolved, long-standing family issue, or, every time you get the gang together, there seems to be turmoil, it doesn’t mean you have to white-knuckle it through the season. So how do you strengthen relationships amid holiday stress, or at the very least, have a pleasant experience? Practicing mindfulness, setting boundaries, and checking in emotionally, can make a world of difference.

Importance of Mindfulness During the Holiday Season

Regardless of what state your relationships are in during the holidays, the chaos (even joyful chaos) tends to strain even the best relationships. But never fear, mindfulness is a great way to combat this from the start. So, let’s start off with the most important part of practicing mindfulness–defining what it is to be mindful.

What is mindfulness?

Mental health counselor, Zainah Ben Essa, talks about mindfulness as essentially the act of fully being present in action, thought, or emotion.” She adds, “By being present in this way, you are more self-aware and can give yourself the time or space you need.”

Maintaining this level of mindfulness and awareness is especially crucial when dealing with complicated family dynamics, or people you don’t truly care to see.

How mindfulness eases stress

When you quiet your mind and focus on the moment you’re in, you physically slow down the part of your brain that controls stress levels. Olivia Verhulst, a licensed mental health counselor, reminds us of the many different benefits that come with mindfulness in addition to reducing stress. “Mindfulness encourages many other mental health benefits ranging from increasing self-awareness to improving emotional regulation, and more.”

Ways to practice mindfulness during the holiday season

Even with the hustle and bustle of the season, it’s important to make time to slow down. Sometimes when we’re bouncing from one activity to another, we forget to take time to stop and breathe. Olivia suggests an easy way to build this into your busy day. “A good place to start is with three small breathing breaks into your workday, for about three to five minutes at a time,” she says.

How to Manage Your Stress this Holiday

There are many things that you might find stressing you out this holiday season that involve your relationships with friends, family, work, and romantic partners alike. Hosting events, overscheduling your family and yourself, or trying to keep up with every single person’s demands will leave you overwhelmed.

Curbing your people-pleasing tendencies during this time of year is easier said than done. But creating and communicating boundaries, enriching connections, and putting quality time front and center will help you stress less and strengthen your relationships.

Create and communicate clear boundaries

During the holidays, and every other time of year, be clear about your boundaries in all your relationships (professional and otherwise). You’re in control of the interactions you have. “Communicating clearly leads to positive interactions, but if someone chooses not to respect them, there are consequences you can enforce,” Zainah adds.

Maybe you don’t keep speaking with them, or choose to not attend events they’re involved with, or maybe, you told your boss no, I’m not signing on for a quick meeting. Decrease your stress around the holidays by setting these boundaries. It’s up to the people you’re interacting with to abide by them.

Enrich connections

There is no such thing as a dull moment around the holiday times. There is always somewhere to be and shopping to be done. But our time and attention are some of the greatest gifts we can give to people in our lives.

Olivia speaks to this when she talks about prioritizing our relationships. After all, spending time with those who bring us joy is a great way to stave off stress. “Prioritizing our partner can look like adding intention to our quality time. Being intentional and present during your quality time with others can deepen connections . Which yes, means cutting down on other distractions like screen time, which can add to stress in itself.”

At the end of the day, managing your stress this holiday season might feel impossible. But it all starts with strengthening all the relationships in your life, including the relationship you have with yourself. Go ahead, choose yourself, and self-care this holiday season. Because when you are better grounded, your relationships are stronger for it.

Our therapists here at Let’s Talk Psychological Wellness are committed to helping you manage your stress during the holidays and throughout the rest of the year. Feel confident and secure in your relationships. Call, text, or email us.

[josephambalo]

Healthy Habits for Families: Instilling Well-Being in Children

In today's fast-paced world, where digital distractions are aplenty, and the demands of modern life seem unrelenting, fostering well-being in children has become more critical than ever. The foundation for a healthy and happy life is often laid during childhood, and families are responsible for instilling healthy habits that promote well-being. In this article, we will explore some essential healthy habits for families to cultivate well-being in children.

Nutrition Matters: The saying, "You are what you eat," holds, especially for growing children. Encourage a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Teach them the importance of portion control and limit sugary snacks and drinks. Involving children in meal planning and preparation can make them more enthusiastic about healthy eating.

Regular Physical Activity:

Promote an active lifestyle by making physical activity a family affair.

Plan outdoor activities like hiking, biking, or playing sports together.

Limit screen time and encourage activities that get kids moving.

Not only does exercise improve physical health, but it also boosts mood and reduces stress.

Adequate Sleep: Sleep is crucial for a child's growth and development. Establish a consistent bedtime routine, ensuring they get the recommended amount of sleep for their age. A well-rested child is more alert, focused, and less prone to behavioral issues.

Mindfulness and Stress Management:

Teach children the importance of managing stress and emotions from an early age.

Introduce mindfulness practices like deep breathing, meditation, or yoga.

Encourage open communication and active listening within the family to create a supportive environment where children can express their feelings.

Limit Screen Time: Excessive screen time can harm a child's physical and mental health. Set reasonable screen time limits and create tech-free zones in the house. Encourage other activities like reading, drawing, or playing board games to stimulate creativity and social interaction.

Hydration: Make water the drink of choice for your family. Teach children about the importance of staying hydrated and avoiding sugary beverages. Keeping a reusable water bottle handy can remind everyone to drink enough water throughout the day.

Healthy Snacking: Pack nutritious snacks like cut-up fruits, yogurt, or nuts in the kitchen. Encourage children to make healthy snack choices by offering them options and explaining the benefits of good nutrition.

Regular Check-Ups: Ensure your child's health by scheduling regular check-ups with their pediatrician. Immunizations, growth tracking, and developmental assessments are essential to identify and address health concerns early on.

Family Meals: Share meals as a family as often as possible. Family meals provide quality bonding time and help children develop healthy eating habits. It's also a chance to discuss daily experiences and create a sense of belonging.

Limit Processed Foods: Reduce the consumption of processed and fast foods, often high in salt, sugar, and unhealthy fats. Instead, opt for home-cooked meals made from fresh ingredients whenever feasible.

Lead by Example: Children are more likely to adopt healthy habits if they see their parents practicing them. Be a role model by demonstrating good nutrition, regular exercise, and a positive attitude towards well-being.

Encourage Curiosity: Nurture your child's natural curiosity by encouraging them to explore new interests and hobbies. Whether it's art, music, sports, or science, supporting their passions can boost their self-esteem and sense of purpose.

Set Realistic Goals: Help children set achievable goals for their well-being. Whether aiming to eat more vegetables, exercise regularly, or manage their time better, setting realistic objectives can instill a sense of accomplishment.

Limit Overscheduling: While extracurricular activities can be beneficial, avoid overscheduling your child. Allow them time for unstructured play and downtime to relax and recharge.

Positive Reinforcement: Praise and reward your child's efforts in adopting healthy habits. Positive reinforcement can motivate them to continue making well-being a priority.

In conclusion, instilling well-being in children is a lifelong endeavor that starts within the family. By embracing healthy habits and creating a supportive environment, parents can set their children on a path to physical and emotional well-being. Consistency, patience, and leading by example are crucial to cultivating these habits. As a family, prioritize well-being and watch your children grow into happy, healthy individuals equipped to navigate life's challenges with resilience and positivity.

[embarkbehavioralhealth]

Back-to-School Guide: Supporting Students’ Mental Health

To help parents best support adolescents and teens as they prepare for the new school year, we’ve created a back-to-school guide featuring valuable insights and a mental health checklist. Keep reading to explore common mental health struggles facing students and to learn how to effectively support your child’s emotional needs now and throughout the academic year. Table of contents- Student Mental Health Challenges- Anxiety - Social anxiety - Depression - Stress - School refusal - Fear of school - Mental Health Checklist- √1. Communicate - √2. Help them prioritize sleep - √3. Build a support network - √4. Encourage practicing gratitude - √5. Establish a routine - Provide Mental Health Days - Back-to-School Guide: Wrapup Student Mental Health Challenges Student mental health challenges such as anxiety, social anxiety, depression, stress, school refusal, and fear of school can be significant concerns for parents and students alike during the back-to-school season. As adolescents and teens prepare to return to the academic setting, it’s essential for parents like you to be aware of these potential difficulties. Understanding and addressing the impact of the challenges listed in this back-to-school guide and using the mental health checklist will enable you to help your child navigate their transition back to the classroom.  Anxiety For many adolescents and teens, going to school is a normal part of their routine. But for some, the very idea triggers — or intensifies — stress and anxiety. This issue is noteworthy as part of our back-to-school guide considering anxiety is a significant issue for youths. For example, it was the most common mental health concern for children ages 3-17 from 2018 to 2019, according to the National Survey of Children’s Health.    If your adolescent or teen has anxiety, they could end up not going to class once school starts, which can create a harmful cycle. For example, a student with performance anxiety who skips classes can fall further behind academically. Their anxiety can also show up as physical symptoms, such as headaches, stomachaches, and fatigue.  https://youtu.be/C-RienaJb50 Social anxiety Social anxiety, also called social anxiety disorder, involves intense and continued fears of being watched or judged by others or of becoming a failure in other people’s eyes. To get a diagnosis, an adolescent or teen typically must experience symptoms for at least six months. Situations that often cause symptoms include social situations, especially those involving new people, or performance situations, including school or testing environments. A child with social anxiety may therefore be worried about returning to school and interacting with people once back in class.     Depression While school offers many benefits to adolescents and teens, such as connecting with peers, overscheduling and academic pressure can be a significant source of stress, contributing to mental health issues including depression. According to a 2018 Pew Research Center survey of U.S. teens ages 13-17, academics tops the list of pressures teens face, with 61% saying they feel a lot of pressure to get good grades.  As part of this back-to-school guide, it’s important to note that depression in teens can look a bit different than it does in adults. Symptoms can include:   - Mood swings.    - Irritability.  - Angry outbursts.    - Substance use. - Isolation.    - Social withdrawal.    - Rebelliousness.   Stress School stress can be a significant challenge for adolescents and teens. Academic performance can take a mental, emotional, and physical toll on their minds and bodies.    It’s important to note that school stress isn’t always a problem, as stress itself is not always a problem. Good stress, which feels manageable, builds resilience and is necessary for growth. The issue is unhealthy stress, which feels unmanageable and can have a negative impact. For example, it could lead to issues including social withdrawal and isolation, low self-esteem, insecurity, and substance use.  School refusal If adolescents or teens have refused to go to class in the past or are already indicating they don’t want to go once classes resume, this time of year can be stressful. When dealing with school refusal, it can be tempting to focus on judging the reasons as legitimate or fake. But if a youth is avoiding the school environment, it could mean there’s a significant underlying issue. Common underlying issues include learning problems, bullying, family stress or conflict, mental health disorders, and medical problems.  Fear of school The fear of school, also called school phobia, is when the thought of going to school — including interacting with classmates or teachers, doing homework, or engaging in sports on campus — feels far too difficult or overwhelming to your adolescent or teenager. They might worry about heading to class and then, once they get there, procrastinate on homework or avoid studying for a test. Fear of school is therefore a key topic in this back-to-school guide. Reasons for school phobia include fear of teachers, separation anxiety, school bullying, low self-esteem, and a history of mental health issues.  Mental Health Checklist Parent and teen review mental health checklist before teen goes back to school. A mental health checklist can be a valuable tool for parents whose adolescents and teens are grappling with mental health challenges when heading back to school. It’s essential to prioritize mental well-being to ensure a smooth and successful transition. As part of our back-to-school guide, this mental health checklist provides several tips on how to support your child during this critical time. By following this guidance, you can monitor your adolescent or teen’s emotional well-being and proactively address any concerns.   √1. Communicate As the school year approaches, it’s important to keep the lines of communication open so you can best understand how your child is feeling and to build your emotional connection with them. When starting a conversation, keep in mind that if you’re asking questions, it could feel like an interrogation to your adolescent or teen. To ensure they’ll be more open to responding honestly and get them to start talking, try “I noticed” statements. For example, you could say, “I noticed you seem nervous about going back to school.”   As part of your communication process, practice active listening. Avoid multitasking to give your full attention to your adolescent or teen, face them with welcoming body language, and make eye contact in a relaxed, uncritical manner. Giving your undivided attention will help you listen attentively so you can paraphrase what’s said and withhold judgment and advice.  √2. Help them prioritize sleep According to the Centers for Disease Control and Prevention, children ages 6-12 should get nine to 12 hours of sleep per night, while teens 13-18 should get eight to 10 hours. So, it’s important your adolescent or teen prioritizes getting good sleep as they head back to school. However, if your child is sleeping too much, that can affect their mental and physical well-being. Early start times at school can add to this issue, as an adolescent or teenager who’s always tired can have difficulty getting up for and functioning well in class.   To promote healthy sleep hygiene and habits, you can help your child develop a bedtime routine; encourage reduced caffeine use; limit social media and technology use; and encourage exercise, yoga, and mindfulness.  √3. Build a support network Many adolescents, teenagers, and their families are carrying the burden of mental health issues alone. That’s because building a mental health support network can be difficult, as it can be tough to connect with and trust others. But that network can provide your child with essential support as they head back to class — and during the school year.   The people in your child’s support network should be active listeners who take your adolescent or teen’s well-being seriously. They should be people your family receives love and support from. You can find them in churches, at schools, on sports teams, or at other group activities.  √4. Encourage practicing gratitude Practicing gratitude can be a powerful tool for adolescents and teens facing mental health challenges during the back-to-school season, as it can help shift their focus beyond the struggles or frustrations of life. By expressing appreciation for “the little things,” such as supportive friends or even the opportunity to learn, they can cultivate a more positive mindset and build their resilience. This allows them to navigate challenges with a more optimistic perspective. Consider encouraging your adolescent or teen to keep a gratitude journal or to do something as simple as creating a note on their phone that lists positive aspects about school so they can look at them on a regular basis.  https://www.youtube.com/watch?v=J9j0jb4LZ8I √5. Establish a routine Establishing a routine can greatly benefit adolescents and teens as they transition back to class, making it an important part of the mental health checklist in this back-to-school guide. Work with your child to create a structured schedule. When they implement it, they can experience several advantages:  - A sense of stability: A routine provides a sense of stability and predictability, which can help reduce anxiety and stress.  - Enhanced time management: Following a routine helps students effectively manage their time, allowing for a better balance between academics, extracurricular activities, and personal commitments.  - Improved self-care: Incorporating self-care activities into the routine, such as exercise, relaxation techniques, and time for hobbies, can contribute to better mental health and overall well-being.  - Better focus and productivity: A structured routine helps adolescents and teens stay organized, prioritize tasks, and maintain focus, enhancing productivity and reducing feelings of overwhelm. Provide Mental Health Days After your child is back at school, you may find they need an occasional “rest” day — a break from the stress and anxiety of school, peers, and social performance. This allows their nervous system a chance to reset and calm down. These mental health days should be structured to include proactive activities that provide rejuvenation and connection, such as going for a walk or spending one-on-one time with a parent. Be in tune with your adolescent or teen’s needs to determine when and how often a rest day is necessary.   Back-to-School Guide: Wrapup As you prepare for the upcoming school year, remember the importance of prioritizing your adolescent or teen’s mental well-being. By using the mental health checklist in this back-to-school guide, you can create a supportive and nurturing environment that will help ensure a positive start to school and set the tone for a fulfilling academic journey. Embark is the most trusted name in teen and young adult mental health treatment. We’re driven to find the help your family needs. If you’re looking for support, contact us today.  Read the full article

[ear-worthy]

Salad With A Side Of Fries Podcast: Wellness Without The Weirdness

There are just as many health, wellness, diet, and fitness podcasts out there as there are brands of salad dressing. Many are terrific, such as The Nutrition Diva. There are a subset of these podcasts where some overcaffeinated Tim Ferriss-type is demanding that you wake up at four in the morning to work out for three hours, overschedule your entire day, set multitudinous goals, and eat only kale chips and chomp on meat like our ancestors.

Me, I'm looking for a diet that is healthy, but also allows me to enjoy eating some "bad" foods without the guilt pangs that send my self-esteem into self-flagellation.

That's why I so enjoy the Salad With a Side of Fries podcast hosted by Jenn Trepeck.

 In the beginning of each episode, Trepeck says, "Welcome to Salad With A Side Of Fries, talking wellness and weight loss for real life. I'll clear up the myths, misinformation, bad science, and marketing and teach you how to eat and how to cheat."

Now, this is my kind of wellness, diet, and fitness podcast. I don't want to run seven miles on the beach in army boots. Or go to CrossFit and flip tractor tires.

 “My passion for nutrition and helping others stems from kicking my food issues with my own weight management saga.” says creator/ host Jenn Trepeck.

 Trepeck then espouses the "why" behind her podcast. "I believe that the greatest accountability is paying it forward. That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health."

Episodes come in two formats. First, full circa 50-minute episodes on such topics as clean eating, meditation for stress, headaches and migraines, and oral care. 

Trepeck is an excellent host who has an obvious passion for the subject and a lot of expertise. She's a solid interviewer who listens well and can guide a fluid conversation with a guest. 

My favorite attribute of Trepeck's is her focus on motivating listeners, not lecturing to her listeners. Trepeck is not one of those wellness podcast hosts where "failure is not an option." 

Instead, she recognizes and conveys that making lifestyle, fitness, and diet changes is exceedingly hard. Look for small wins, she urges, and do not make perfectionism the enemy of gradual progress.

My favorite episodes are her short, circa 10-minute mini-episodes called Nutrition Nuggets. My personal favorites are episodes on salad dressing, chickpeas, pea protein, popcorn, beets, and quinoa. They're short, focused and packed with information.

 After Trepeck graduated from the University of Michigan Ross School of Business, she founded Better Life Now LLC while working full-time in hedge funds. In 2019, she took her practice from side-hustle to full-time self-employment and launched Salad With a Side of Fries.

Trepeck says on the podcast website, "Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about."

Trepeck continues: "Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business."

Trepeck takes obvious delight in debunking fad diets, and exposing the BS we are fed by the food and diet industry. She explains how the people around us can positively and negatively impact our health journey, and how we can shift mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

Salad with a Side of Fries is a podcast that lives up to its promise to answer questions on wellness and weight loss for real life, which includes drinking, eating out, and skipping the grocery store. 

After all, Trepeck declares, "What’s a life without fries and dessert, anyway?"

Every Wednesday since August 2019, the podcast has cleared up myths, misinformation, bad science, and slick marketing surrounding our nutrition knowledge and the food/diet industry.

Give Jenn Trepeck a load of credit. The Amplify by Resonate newsletter just reported that 90 percent of all podcasts quit after only three episodes. Trepeck has been producing Salad With A Side Of Fries weekly for almost four years. I think she deserves a basket of crabby fries and more listeners who want to improve their lives.

[garybrower]

Supplements for mental health

Good nutrition is vital for building up mental resilience in trying times. These are the mood-boosting vitamins and minerals to have in your mental first aid kit, says nutritionist Rob Hobson.

Our minds have a lot to deal with; be it overscheduled lives, the need to succeed running us into the ground, or the rise of burnout in the workplace. That's even before we get into the uncertainty of the Covid-19 health crisis. According to research by the  Health Survey for England  approximately one in four of us in the UK will experience a mental health problem in any given year and even more so in the current climate – a survey in August 2020 from the Office of National Statistics found that almost one in five adults were likely to be experiencing some form of depression, anxiety and loneliness, compared with one in ten before the pandemic.

There's a lot we can do to look after our mental health and nutrition is one of the frontline ways we can support ourselves, to help build-up not just physical immunity but what psychologist Dr Meg Arrol calls 'psychological immunity'.

“A strong mind is just the same as a strong immune system in that it means being able to cope well with life’s demands and with the current landscape shifting so greatly and quickly it’s beneficial to build up what I call ‘psychological immunity’," says Dr Arroll, a chartered psychologist working with supplement brand Healthspan.

"There are many strategies we can use to help build psychological immunity," she says, "including only checking reputable sourcing of information and talking about our feelings and taking good care of our physical health. Taking supplements that have been shown to support the mind is also a good way to help boost psychological immunity as chronic stress and traumatic experiences can deplete important vitamins and minerals."

The links between diet and mood are well documented and there are many key nutrients that play a role in maintaining energy levels and reducing the risk of depression, but it's not always easy to eat well. Low mood and poor mental health can take their toll on the food choices you make, and this can leave gaps in the diet. This is where the sensible use of supplements can be really helpful.

Which supplements to take for mental health? Check here supplements for mental health.

[kalikillsthedemon]

Today I took a day off. I didn't do anything constructive today at all. I didn't do anything on my to do list. I didn't do any chores. I just had fun. 😋🤗 How much do we schedule our lives until we dont actually live our life but are going through the motions? Take some time daily to just be! Even if all you can spare is 15 minutes. 💗 #mindfulness #mindbodyspirit #yoga #yogateacherlife #yogatherapist #weekend #doingwhatilove #doingnothing #pittadosha #pittadoshabalance #overscheduled #stressed #overworked #stress #stressmanagement https://www.instagram.com/p/CGMD8E_j4N8/?igshid=lo6dv7mmnb6v