Anxiety is a normal reaction to change and children experience change frequently. This is a great article with useful and concrete phrases and strategies to help little ones with their worry and anxiety.
4, 7, 8: Can following asleep really be this simple? A few breaths and asleep within minutes? This technique has been used for years and has proven effective for many. Laura Wiley / Bit of News
Here is how you do the exercise:
- Place the tip of your tongue against the tissue ridge right above your upper front teeth. Keep it there for the remainder of the exercise.
- Exhale completely through your mouth, making a whooshsound as you do so.
- Close your mouth and inhale slowly through your nose while mentally counting to four.
- Hold your breath for a mental count of seven.
- Exhale completely through your mouth for a mental count of eight. Make the same whoosh sound from Step Two.
- This concludes the first cycle. Repeat the same process three more times for a total of four renditions.
In a nutshell: breathe in for four, hold for seven, and breathe out for eight. You must inhale through your nose and exhale through your mouth. The four-count inhale allows chronic under-breathers to take in more oxygen. The seven-count hold gives the oxygen more time to thoroughly permeate the bloodstream, and the eight-count exhale slows the heart rate and releases a greater amount of carbon dioxide from the lungs.
Still wondering if you should try out yoga? How is it really going to help you anyway? This article discussing 38 scientifically proven reasons why you should get up and strike a yoga pose.
If you’re a passionate yoga practitioner, you’ve probably noticed some yoga benefits—maybe you’re sleeping better or getting fewer colds or just feeling more relaxed and at ease. But if you’ve ever tried telling a newbie about the benefits of yoga, you might find that explanations like “It increases the flow of prana” or “It brings energy up your spine” fall on deaf or skeptical ears.
Intimacy is essential to the health and connection in a marriage. Sometimes differing sex drives or comfort with intimacy can be a challenge for a couple. One way to address this outside of couples therapy is to incorporate erotic reading. I was quoted in this article that discusses the possible benefits of reading erotic romance novels.
By Rev. Laurie Sue Brockway, Posted: 05/27/2014
When I wrote my first erotic romance 20 years ago, it was sold in the secret back section of book stores, sex novelty shops, or by mail order, in a plain brown wrapper. How things have changed since Fifty Shades of Grey! These books are so much more accessible now due the advent of the e-reader, the convenience (and addictive nature) of technological wonders such as the Amazon "one click" buying method, and the explosion in self-published books in the erotic romance genre.
Today, women are proud devotees of the erotic romance novel and books in this category -- love stories with lots and lots of sex in them -- are regularly ending up on all the bestseller lists.
Do you practice any of these unproductive mental health habits? This article discusses the most common pitfalls that people engage in that hurt our mental health and why they are so damaging.
Change these simple, everyday routines to live a happier life
Depression is usually brought on by factors beyond our control—the death of a loved one, a job loss, or financial troubles. But the small choices you make every day may also affect your mood more than you may realize. Your social media habits, exercise routine, and even the way you walk may be sucking the happiness out of your day, and you may not even know it. Luckily, these behaviors can be changed. Read on for 12 ways you’re sabotaging your good moods, and what you can do to turn it around.
How we feel can affect the way we walk, but the inverse is also true, finds a study published in the Journal of Behavior Therapy and Experimental Psychiatry. Researchers found that when subjects were asked to walk with shoulders slouched, hunched over, and with minimum arm movements, they experienced worse moods than those who had more pep in their steps. What’s more, participants who walked in the slouchy style remembered more negative things rather than positive things. Talk about depressing.
Get happy now: Lift your chin up and roll your shoulders back to keep your outlook on the positive side.
Parents get conflicting information about what is best for their children's health and development. Screen time is no different. As a result, it is easy for parents to feel guilty for not following the strict recommendations of no screen time for children younger than 2 and an hour for kids older than that. This article discusses changes to these recommendations. Its not about the number of hours alone, but the quality of the interaction.
What helps reduce your stress? New research is confirming what crafters have always known intuitively, that when they engage in a creative and repetitive act they go into a calming state. As a psychologist, I often recommend knitting, crocheting or other crafts as a stress reliever. This article discusses new research explaining why this is helpful. BY DR. SARAH MCKAY JUNE 24, 2014 4:39 AM EDT
Knit one. Purl one. Knit one. Purl one. Knit one. Purl one. The rhythmic and repetitive nature of knitting is calming, comforting and contemplative. It’s not a stretch for you to imagine knitting as a mindfulness practice, or perhaps a form of meditation.
I’m delighted to report that neuroscience is finally catching up on brain health aspects of the trend some have called "the new yoga."
Research shows that knitting and other forms of textile crafting such as sewing, weaving and crocheting have quite a lot in common with mindfulness and meditation — all are reported to have a positive impact on mind health and well-being.
What are the winter blues? Can you just power through until the Spring? Should you seek treatment or are there things you can do to improve your mood? Dr. Rohan answers these questions in this article. SAD expert Kelly Rohan, PhD, explains the difference
Reporters/editors/producers note: The following feature was produced by the American Psychological Association. You may reprint it in its entirety or in part. We only request that you credit APA as the source.
How often have your new year's resolutions failed? For a majority of individuals, the answer is most if not all. Often the problem has to do with the type of resolution you set and whether it is truly achievable. Unfortunately, many set unrealistic goals and once they "fall off the wagon" feel they failed. This article discusses the most common resolutions and how to go about setting yourself up for success.
BY JINI CICERO DECEMBER 29, 2014 5:17 AM EST
Every January 1, millions of people make New Year's resolutions. Chances are, they won't stick around for too long. Why?
Because most resolutions are unrealistic, or even unreasonable. Here are seven outdated fitness and nutrition resolutions that are destined — and deserve — to fail, along with smarter options to make sure you follow through and succeed.
This is an amusing Ted talk about positive psychology, a focus on resilience and strength. Dr. Shawn Achor shares insights into how we can become more positive and in turn become more productive and creative. There are simple steps you can take to reprogram your mind into a more positive frame of being and acting.
From Ted website: We believe that we should work to be happy, but could that be backwards? In this fast-moving and entertaining talk, psychologist Shawn Achor argues that actually happiness inspires productivity. (Filmed at TEDxBloomington.)
The brain is magnificent. Sleep and its function is one more reason to marvel at it's efficiency. Watch this informative and entertaining Ted talk on how the brain "cleans up" during sleep.
From Ted.com website: The brain uses a quarter of the body's entire energy supply, yet only accounts for about two percent of the body's mass. So how does this unique organ receive and, perhaps more importantly, rid itself of vital nutrients? New research suggests it has to do with sleep.
View on Ted.com
What do you do when your child is disappointed? How do you manage those moments so they become a learning opportunity. In this article I was interviewed on how to help your children learn and grow when they don't succeed.
No one – including Supermom – can prevent kids from experiencing setbacks in life. Your daughter may miss the class field trip because she caught a nasty cold. Or she may come home crying when her science-fair project earns a less-than-hoped-for grade. Kids’ disappointments are no fun for parents to witness. But kids learn to lift themselves up when they get knocked down. Marriage and family therapist Christina Steinorth, M.A., author of “Cue Cards for Life” (Hunter House, 2013), says parents can help kids learn to bounce back from adversities by taking a teaching role. During tough times, aim to build your child’s coping skills and reinforce the value of persistence. Here’s how.
Can music help improve your physical and mental health? Listen to this 10 minute lecture of music and its healing effects. Can music make us healthier or even smarter? Can it change how we experience pain? In this episode, former rock musician and studio producer Daniel Levitin, PhD, talks about how music changes our brain’s chemistry and affects our health.
Click on link below to listen to lecture.
Ever wonder why the terrible 2s are so terrible? This article goes into 5 reasons why toddlers are different and why it is important to nurture those differences. by Rebecca M Gruber
Sometimes parenting books feel like they're a dime a dozen — a handful cross my desk each week promising to provide the definitive method for raising sweet, well-adjusted tots — spoiler alert: few actually do. But when I learned that Dr. Tovah Klein, a mother of three and the director of the Barnard College Center For Toddler Development in NYC who has been observing toddlers for over 20 years, would be speaking at my son's preschool PTA meeting, I made sure I was seated in the front row to hear her philosophy and learnings firsthand. Dr. Klein's recently released How Toddlers Thrive: What Parents Can Do Today For Children Ages 2-5 to Plant the Seeds of Lifelong Success ($19, originally $25) was already generating buzz, and after hearing her in person, I understand why.
Based on the philosophy that toddlers are not miniadults, that they're individuals fueled by a desire to know was just the beginning. In just 45 minutes Dr. Klein took us deep into the magical world of the toddler years and got to the root of many of our biggest frustrations with our tots. I learned a few fascinating philosophies about young kids that have already helped me better understand my child. I highly suggest you pick up a copy, but in the interim, here are a handful of teasers you'll find in the book.
1: Toddlers Have No Sense of Time
2: To Them, the World Is All About Power and Control
3: Happiness Doesn't Come From Trying to Make Them Happy
4: They Need to Stumble and Fall
5: The Qualities That Drive Us Nuts Now Are the Ones We'll Want Later
To read the descriptions and how to cope click on the Link to article below.
During his first year of preschool, my 3-year-old spent every morning drawing. While the other kids were doing seemingly academic activities like tracing letters and singing counting songs, my son stuck with colored pencils.
Fast-forward one year later; my son has branched out -- way out! He completes puzzles, counts abacus beads, and writes his name in straight letters. Suddenly we've shifted from picture books at bedtime to Charlotte's Web. "When," I thought, "did he learn all this?"
Well, he probably learned it while drawing. Drawing helps kids boost their confidence, improve fine motor skills, get reading-ready, and hone their critical-thinking ability, says Kenneth Wesson, Ph.D., an educational consultant in neuroscience in San Jose, California, who has studied the role of the brain in making art.
Although the arts have traditionally been considered fun frills, they're actually a central piece in the education puzzle. And it's not just the visual arts. Music can help with math and reading; dance sets a foundation for physical health and also furthers self-awareness; acting can boost vocabulary. Art can impact kids' emotional and social lives too. "It lets kids take risks without failure and builds confidence," says Joseph M. Piro, Ph.D., professor in the department of curriculum and instruction of Long Island University in Brookville, New York.
While tightened household budgets might make violin lessons a stretch, arts instruction need not be formal or pricey. You can expose your kids to dance, music, and drama at home, with stuff you already have. We've talked to researchers, arts experts, and teaching artists to come up with activities for kids of all ages.
The fact that dance builds strength, agility, and flexibility is a given, says Maria Suszynski, executive director of Wellspring/Cory Terry & Dancers, in Kalamazoo, Michigan, but it also boosts confidence and problem-solving skills, and teaches kids about teamwork.
Toddlers: Jumpin' Jellybeans
Crank up the music, and let your kid have ants in his pants! Explore every aspect of movement -- hopping, leaping high and low, wiggling fast and slow. Following simple sequences gives toddlers' short-term memory a workout and develops body awareness.
Preschoolers: The Shoebox Game
Your child pretends she's in a shoe store where every kind of shoe -- antigravity boots, ice skates, shoes that have gum on the soles, or winged sandals -- makes her dance in a different way. This stretches a child's imagination and encourages her to see the world from different angles, says Theresa Purcell Cone, Ph.D., assistant professor of health and exercise science at Rowan University, in Glassboro, New Jersey.
School-Age Kids: Human Sculptures
Your child dances around you while you make a shape with your body and freeze. Have her build onto your "sculpture" with her own body, perhaps forming a letter or an animal using creativity to solve "problems," says Dr. Cone. ("How can my arms be a new animal? Oh, I can raise them like butterfly wings!")
Kids have been finger-painting and scribbling for eons, but only recently did researchers realize all its ripple effects. Dr. Wesson has found that visual art engages many areas of a child's brain, including the parts that control decision making, action planning, physical movement, and memory. Attention to detail is a critical component in reading skills too.
Toddlers: Pudding Painting
Separate a batch of vanilla pudding into a few small bowls and add a drop of different food coloring to each. Dress (or undress!) your child for a mess, and let him "paint" on a surface covered with a plastic sheet. At this age, art should involve many senses, says Susanna Carrillo, founder of Paper Scissors Oranges, an art studio for children in Darien, Connecticut. It's also a lesson on color mixing -- red + blue=purple!
Preschoolers: Macaroni Mosaics
Mix raw pasta with food coloring or liquid watercolor in a bowl. Spread on a tray to dry, then let kids glue it onto cardboard to make picture frames. Besides emphasizing fine motor skills and the fact that you can make art out of anything, these types of projects provide a fun way for getting kids to stay focused and on task to complete a project -- skills they'll need later in math, reading, and complex problem-solving.
School-Age Kids: Life-Size Self-Portraits
Have your child lie down on a large piece of craft paper so you can trace the outline of her whole figure. Then have her sketch in the details of her hair, face, clothes, skeleton, internal organs, whatever else she chooses. As she draws, she may need to examine herself in a mirror, which develops her ability to observe and discriminate details -- a key skill in reading comprehension. Hang the image on her bedroom door.
Pretending to be someone else seems like pure play, but it actually builds serious brainpower. "Acting fosters children's language proficiency, vocabulary development, and storytelling skills," says Wendy Mages, Ed.D., an independent researcher in human development and psychology.
Toddlers: Take a Trip
Flip through a photo album and help your child relive an experience. Encourage him to perform the actions along with the story and use sensory-rich details, like how the apple in a photo smelled and tasted. Having a mental picture of what words mean is a critical skill for new readers.
Preschoolers: ID the Object
Collect a bunch of items from around the house and put them in a bag. Take turns choosing an item, and try to answer the question "What else can you imagine it is?" by using the object in new and creative ways. (Perhaps the colander becomes a hat or a face mask.) Besides providing a cute photo op, this will help your child learn to think on her feet.
School-Age Kids: Bring Books to Life
Read your child's favorite book while he performs the actions. Explain how to dramatize tricky words. ("Gnash" is a toughie in Where the Wild Things Are.) Or pick two characters and put on the "play" together, trying to recall what happens next without the book. Invite an audience (stuffed animals count).
Things like beat counting, key signatures, and note values draw upon math. But researchers are finding that music may help with reading too. In one study, children who had musical instructions twice a week for three years scored higher in reading skills than kids who didn't get music lessons.
Toddlers: Echo, Echo
Even kids too little to memorize lyrics can echo you during a call-and-response song. Using a standard like "Twinkle, Twinkle Little Star," insert your child's name and favorite things, and have her repeat after you. This builds strong memory and listening skills, says Katherine Damkohler, executive director of Education Through Music, a nonprofit in New York City.
Preschoolers: Build a Band
Help kids invent instruments from stuff you have around the house. Put raw rice into plastic containers to make maracas. Fill some glass bottles with varying levels of water and strike gently to make a xylophone. It's a lesson in recycling and physics (different levels of water make new notes!). And trying to craft something to create music involves critical-thinking skills.
School-Age Kids: Time to Tune In
Play a song by one musician and another by a different one -- say, Dolly Parton and Duke Ellington.Then have him describe things that were the same about both as well as things that were unique to each. Supply the vocabulary for what he's noticing -- fast vs. slow tempo, high vs. low pitch, names of instruments. Being able to pick apart a sound can boost language and listening skills.
Originally published in the September 2010 issue of Parents magazine.
Meditating doesn't just reduce anxiety, it can make more aware of your surroundings and the needs of others.
Apr. 1, 2013 — Scientists have mostly focused on the benefits of meditation for the brain and the body, but a recent study by Northeastern University's David DeSteno, published in Psychological Science, takes a look at what impacts meditation has on interpersonal harmony and compassion.
Several religious traditions have suggested that mediation does just that, but there has been no scientific proof -- until now.
In this study, a team of researchers from Northeastern University and Harvard University examined the effects meditation would have on compassion and virtuous behavior, and the results were fascinating.
This study -- funded by the Mind and Life Institute -- invited participants to complete eight-week trainings in two types of meditation. After the sessions, they were put to the test.
Sitting in a staged waiting room with three chairs were two actors. With one empty chair left, the participant sat down and waited to be called. Another actor using crutches and appearing to be in great physical pain, would then enter the room. As she did, the actors in the chair would ignore her by fiddling with their phones or opening a book.
The question DeSteno and Paul Condon -- a graduate student in DeSteno's lab who led the study -- and their team wanted to answer was whether the subjects who took part in the meditation classes would be more likely to come to the aid of the person in pain, even in the face of everyone else ignoring her. "We know meditation improves a person's own physical and psychological wellbeing," said Condon. "We wanted to know whether it actually increases compassionate behavior."
Among the non-meditating participants, only about 15 percent of people acted to help. But among the participants who were in the meditation sessions "we were able to boost that up to 50 percent," said DeSteno. This result was true for both meditation groups thereby showing the effect to be consistent across different forms of meditation. "The truly surprising aspect of this finding is that meditation made people willing to act virtuous -- to help another who was suffering -- even in the face of a norm not to do so," DeSteno said, "The fact that the other actors were ignoring the pain creates as 'bystander-effect' that normally tends to reduce helping. People often wonder 'Why should I help someone if no one else is?'"
These results appear to prove what the Buddhist theologians have long believed -- that meditation is supposed to lead you to experience more compassion and love for all sentient beings. But even for non-Buddhists, the findings offer scientific proof for meditation techniques to alter the calculus of the moral mind.
Practicing mindful meditation lights up the parts of the brain that control thinking emotions such as worry are activated. Anxiety levels are reduced.
June 4, 2013 — Scientists, like Buddhist monks and Zen masters, have known for years that meditation can reduce anxiety, but not how. Scientists at Wake Forest Baptist Medical Center, however, have succeeded in identifying the brain functions involved.
The study is published in the current edition of the journal Social Cognitive and Affective Neuroscience.
For the study, 15 healthy volunteers with normal levels of everyday anxiety were recruited for the study. These individuals had no previous meditation experience or anxiety disorders. All subjects participated in four 20-minute classes to learn a technique known as mindfulness meditation. In this form of meditation, people are taught to focus on breath and body sensations and to non-judgmentally evaluate distracting thoughts and emotions.
Both before and after meditation training, the study participants' brain activity was examined using a special type of imaging -- arterial spin labeling magnetic resonance imaging -- that is very effective at imaging brain processes, such as meditation. In addition, anxiety reports were measured before and after brain scanning.
The majority of study participants reported decreases in anxiety. Researchers found that meditation reduced anxiety ratings by as much as 39 percent.
"This showed that just a few minutes of mindfulness meditation can help reduce normal everyday anxiety," Zeidan said.
The study revealed that meditation-related anxiety relief is associated with activation of the anterior cingulate cortex and ventromedial prefrontal cortex, areas of the brain involved with executive-level function. During meditation, there was more activity in the ventromedial prefrontal cortex, the area of the brain that controls worrying. In addition, when activity increased in the anterior cingulate cortex -- the area that governs thinking and emotion -- anxiety decreased.
"Mindfulness is premised on sustaining attention in the present moment and controlling the way we react to daily thoughts and feelings," Zeidan said. "Interestingly, the present findings reveal that the brain regions associated with meditation-related anxiety relief are remarkably consistent with the principles of being mindful."
Research at other institutions has shown that meditation can significantly reduce anxiety in patients with generalized anxiety and depression disorders. The results of this neuroimaging experiment complement that body of knowledge by showing the brain mechanisms associated with meditation-related anxiety relief in healthy people, he said.
Support for the study was provided by the Mind and Life Institute's Francisco J. Varela Grant, the National Institutes of Health grant NS3926 and the Biomolecular Imaging Center at Wake Forest Baptist.
Co-authors are Katherine Martucci, Ph.D., Robert Kraft, Ph.D., John McHaffie, Ph.D., and Robert Coghill, Ph.D., of Wake Forest Baptist.