Anxiety, Kids Mental Health, Self-Care, Self-doubt, Trauma

Avoidance

After a traumatic experience, it may feel like triggers are everywhere. Sights, sounds, smells, places, or even thoughts that remind you of what happened can suddenly send you spiraling. If you get too heavily triggered, you may even flashback and feel as if the traumatic event is happening all over again.

No wonder avoiding triggers can become a habit. Nobody wants to be retraumatized. At least to some degree, avoidance can be necessary and helpful at times, but what happens when it becomes your main strategy for coping with triggers?

When we avoid things that cause us anxiety, we’re essentially teaching our brains that we can’t handle whatever it is we’re avoiding. Your brain learns the following:

Triggers = Anxiety
Avoidance = Instant Relief

Instead of draining triggers of their power to cause panic, avoidance heightens the association between triggers and danger, which increases anxiety and makes you want to avoid even more. And the more you avoid, the more limited your life becomes.   

So how do you keep avoidance from taking over your life without getting overwhelmed and retraumatized by all the triggers? It takes a balance. By working with a therapist, you can begin learning new tools for managing triggers, that way avoidance is no longer the only means of relief.

For more information, contact summer@eastdallastherapy.com.

Anxiety, Kids Mental Health, Parenting, Self-Care, Uncategorized

Cleaning Out Our Emotional Backpacks

Have you ever let your kid’s backpack go too long without being cleaned out? It’s like the creature from the black lagoon’s habitat in there! There’s no telling what you may find but you can be pretty sure it will be horrifying.


Kids also need to clean out there emotional backpacks on the regular! 

I got caught talking so my teacher wrote my name on the board.
So I stuff embarrassment, anger and injustice (because my friend started the conversation) into my emotional backpack.

I finally figured out that math concept I’ve been faking that I understood for days but couldn’t celebrate because I wanted everyone (including my teacher) to think I already got it.
So I stuff frustration, deferred pride & self-hatred into my emotional backpack.

My best friends were pulled for a special project and I wasn’t so I had to hustle all of recess to find new kids to play with.
So I stuff sadness, loneliness and feelings of inferiority into my emotional backpack.

Some kids like to verbally unpack their emotional backpacks and a feelings chart can be helpful. You can ask which of these feelings did you feel today? Encourage them to list more than one and then say, “It was important enough for you to carry (enter their feeling word here) with you all day & you brought them home. What do they want to say?”

Some kids like to creatively unpack their emotional backpacks. Encourage them to build paint or journal their feelings. A prompt that might help would be, “It sounds like you felt really proud of yourself today but you didn’t get to shine. Can you show me that shine with your markers & glitter or magnet tiles.”
PSA: Playdough is great for cleaning up glitter 

Some kids like to physically clean out their emotional backpacks. You can offer the opportunity to write out difficult feelings and tape them to a punching bag, trampoline or bury them in the back yard.

Cleaning out our emotional backpacks should help mitigate meltdowns, sibling squabbles and rigidity after school.
Parents might want to try cleaning out their emotional work bags too!

Parenting

Parenting From a Place of Value

Parenting is difficult in every generation. Currently though, it is so hard because we are dealing with not only how our parents parented us, how our friends are parenting their kids, and what the latest parenting book says. We are also faced with how influencers on social media, experts on podcasts and literally every person we’ve met since high school (thank you social media) is handling every minute problem of parenting. There are so many voices and they all have an air of importance and authority. How can you know what is best for your family? How can you get off this wild carousel?

What about learning to parent from a place of personal values instead of peer pressure or indecisiveness?

Consider these questions and process them with your co-parent to identify your values:

  • Where do we spend the majority of our time and our money? When we have to choose between two important things, which one usually wins out?
  • If I have a day where I feel like a great mom/dad what have I spent the day focused on or what feedback did I get from my kids?
  • Whose approval really matters to me as a parent (note: not whose approval should matter or whose I wish matters but whose really does).
  • If I have a rough parenting day, when my head hits the pillow I think, “that was a dumpster fire of a day but I hope my kids still know__________________.”
  • Imagine that your child is a young adult coming home for a visit with the person they are seriously dating. You have some time alone with their significant other, and they say to you, “I’m grateful to be in a relationship with someone who (fill in the blank).” Try to come up with a list of at least three and no more than five things. It could be hardworking, empathetic listener, gracious with those in need, spiritually attuned, etc. Try to be as specific as you need to to identify what it will take to parent this kind of person. 

Once you identify your values, quiet the voices that go against your parenting values. This may mean unfollowing some social media accounts, taking certain books to the used book store for resale or repeating a mantra when your Aunt Karen gives you parenting advice that doesn’t fit for you. It could be something like, “We will parent from a place of value, not of pressure.”

If you need more help sorting through your value system in order to parent from a place of value consider seeing a therapist for parental coaching. If you have any questions about this topic, feel free to contact me (Kate) here at East Dallas Therapy!

Anxiety, Kids Mental Health, Self-doubt, Trauma, Uncategorized

I’m Stressed About What Others Think

Sometimes unhealthy relationships give you weird skills. For instance, you may realize you pick up on the tiniest changes in facial expressions. Others don’t even notice, but you’re already registering someone else’s body language and slight variations in tone. You can guess what others are thinking and feeling before they even say a word.

That’s called mindreading, and many people do it. In fact, sometimes people expect you to do it. That’s how you acquired the skill in the first place. Maybe you grew up in a family where direct communication was discouraged. If you didn’t guess what people wanted before they said something, you got in trouble or were accused of not loving them enough to figure it out.

Or maybe you’ve been in a toxic relationship that required a lot of mindreading. You may have gotten used to constantly scanning conversations for warning signs of the next meltdown or blowup. In any case, mindreading helped you avoid danger. You learned to read the cues so you could either step in to prevent something bad from happening or run away from it.

As useful as it is, though, mindreading comes with its own problems. For one thing, accurately guessing what others think 100% of the time is impossible! Spending so much energy on reading between the lines can be exhausting. Plus, the more you try to guess what other people think, the more likely you are to eventually misunderstand them.

While mindreading may have been a useful tool to have in a toxic relationship, it may no longer work as well in other relationships. This is because abusive relationships teach you to expect the negative. For example, if a friend doesn’t reply to your text, you automatically assume the negative – they don’t like you anymore – rather than assuming the positive – they’re just busy and will get back to you later.

When you feel tempted to mindread, it can be helpful to remind yourself:

·         Mindreading helped me survive…

·         …but it’s an impossible task that puts too much pressure on me.

·         It’s not my responsibility to guess what others want/think/feel.

·         If others want something, they can clearly communicate their needs to me.

·         Instead of stressing and guessing, I can ask others what they think.

Mindreading can happen so automatically you don’t notice when you’re doing it. If you’d like some help figuring out how to let go of stressing over what others think, set up an appointment at eastdallastherapy.com or contact summer@eastdallastherapy.com.

Anxiety, Kids Mental Health

What does kid’s anxiety look like?

Parents, I know back to school is a stressful time for everyone. ESPECIALLY right now, we’re all facing fears and changes that aren’t easy.

When your kid isn’t coping very well- it can be tough to figure out what’s going on.

  • Is it anxiety?
  • Is it just worry?
  • Is it rebellion?

We want to clarify what anxiety looks like in kids. Anxiety in kids looks different than it does in adults. Our in house child therapist, Kate Miller, explains the difference…

Anxiety can look like hyperactivity

Anxiety in kids (especially young kids) can look like the inability to be still (in ways that are usually normal for them) and the inability to focus. This can sometimes be identified as ADD or ADHD when it is really anxiety. 

Anxiety can look like regression.

Anxiety in kids can look like regression in development, which can be, having accidents after being consistently potty trained, returning to baby talk or renewed separation anxiety.

Anxiety can look like becoming withdrawn or frozen.

Anxiety in kids can look like a lack of interest in the things that they used to be important to them. This can be school, sports or friendships. 

So what can you do about it?

It’s important to try to identify what’s going on with your kid. Sometimes we see the “negative” behaviors our kids have and think it’s an attitude problem or something that needs to be corrected. But if you see these more specific behaviors, it may be anxiety. As a parent when your kid is anxious what they need most is someone to listen- even to the irrational fears. “My teacher hates me” or “I’m never going back to school!” They can try to release that tension in irrational ways- but if we can respond with compassion first, they will feel heard. When a kid feels heard, it’s much easier for them to calm down. Once they’re calm, you can talk about how to express their emotions differently, you can bring in consequences (it’s ok to feel anxious about going back to school, but it’s not ok to refuse to get in the car in the morning).

One more thing to remember: when you’re dealing with your kid’s mental health, always reach out for more help! Ask the school counselor or talk to a family therapist. 

Parenting, postpartum, Self-Care

3 Things to Remember as Your Kids Get Back to School

By Morgan Myers, LPC therapist to burned out mamas (read more about Morgan here)

1. Your kids are as anxious as you are!

We’re all anxious as we think about the risks of returning to school during a pandemic! The visual of walking up to your kids school, everyone in a mask, no one social distancing, germs, and coughing and all of it! It’s overwhelming! Your kids are taking in all of that too. They are processing the fact that they haven’t been in a classroom for 6 months. We all know what our anxiety feels and looks like. Kid’s anxiety can look like:

  • Whining and complaining
  • Fixating on the plan and the variables
  • Wanting to escape
  • Getting aggressive
  • Extra tired
  • Overly emotional
  • Bigger fits and meltdowns

2. Your kids NEED socialization

Whether you’ve decided to send your kids back in person or keeping them home until the risk lessens, we’re all having to juggle all of our kid’s needs. Obviously their physical health is really important, but consider their emotional health and social development. In case you’re feeling guilty about planning play dates, or getting them back in school, they will benefit from being with other kids. Their brains need to be reminded about social skills, self-control in the classroom, not being bossy (speaking from experience!), learning competence, etc etc. So as their parent, remember not to leave out this aspect of their little bodies and brains! It’s easy to focus on the physical risks, but there are benefits to being around other kids too!

3. In light of all of this above, be kind to your self and show your kids some grace.

We’re all taking in A LOT of change right now! Our lives are almost unrecognizable from what it was this time last year. So show yourself some grace, and when your kid is balling on the floor, or whining for another snack, or trying to control the outcome of everything, give them some grace too. This is how kids respond to situations out of their control (and I would guess its the way we respond to situations out of our control too).

For more on parenting and motherhood, check out my side project @Motherlift on instagram.