Screen Time check-in

Screen Time check-in

In the spirit of maximizing summer fun, consider limiting screen time to one or two hours a day. Here are a few tips to help:

1) Get rid of the TV

...from the bedroom at least. This applies to computers as well. An electronics free bedroom makes for a more calming, sleep-conducive environment.

2) Ease the Emphasis: 

Try to avoid screen time as a reward or taking it away as a consequence. We tend to eat in front of the TV too, giving it so much emphasis in our lives. Be mindful about promoting other activities.

3) Voucher System:

Screen time vouchers and a timer work well in our home. Just make them on slips of paper. It helps kids have a better sense of tracking time. It is a great way to start a conversation about why it's important to limit screen time and increase activity time. 

Aysha Hagene, LCPC

www.simplycounseling.com

The Calm Down Plan

The Calm Down Plan

"How can I help my child when she's having a tantrum" is probably the most popular question that comes my way. We've all been there haven't we? Frustrated, angry, stressed and about to implode. There are healthy ways to deal with tough feelings. I think we use the word "tantrum" when describing a young child coming unglued but really tantrums can occur at any age. It's mostly about when and how you develop a self-sufficient plan to calm down, that tantrums ease. 

We practice emergency plans because we know that during an emergency the intensity of the situation requires quick action. My advice is that you create a calm down plan so you have specific actions in place to help whenever needed. An example can be: "When I'm angry instead of screaming and throwing things I will (do something active outside) (listen to music) (talk to a friend). Keep the calm down plan simple and role-play it to help your child practice. Next time your child gets upset remind her/him about the plan and allow them space to get to a better place on their own. You now have an empowered child! 

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com

The Uncluttered Life

The Uncluttered Life

Now is the perfect time to unclutter your home. While you're at it consider uncluttering your thoughts. I realize we all have busy lives, but busy can also be defined as a state of mind. We constantly make choices about how we spend our time. How is it that I find time to watch a TV show but I can't find time to work on that new hobby? Let's unclutter our minds to make room for new possibilities. 

1) The Morning 5

Give yourself five minutes in the morning before picking up your phone. Think about the kind of amazing day you'd like to have. This helps you take charge of your day before emails and daily news take it in another direction. 

2) Create a Daily Goal

This is something you can do during your morning 5. Putting one goal down can help you prioritize it in your day and maximize your chances of getting it accomplished!

3)Envision Space 

Think of it like spring cleaning for your mental health. Just as you would empty junk drawers in your home, rid your mind of thoughts that don't serve your best purpose. 

Now maybe I can get to that hobby!

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com

Counseling and Yoga

I've recently discovered the benefits of yoga. One of the best parts of yoga, for me, is the breathing style. I've been practicing Ujjayi Pranayama which you can read more about here  Http://www.yogajournal.com/poses/2485 

The way we breathe is linked to the way we feel. When we are anxious we breathe quickly and shallowly. When we are relaxed we breathe slowly. Relaxed breathing balances our levels of oxygen and carbon dioxide which helps our body to function efficiently. When we are exercising our body needs extra oxygen therefore the increased breathing rate is still balanced. However, during anxious states we are taking in more oxygen and not using it; causing a temporary change in pH levels. This can lead to feeling clammy, lightheaded, or generally uncomfortable.

You can deliberately relax your breathing to feel better:

1) Sit or lie down comfortably. Close your eyes if you'd like.

2) Practice extended exhales: Take a gently deep breath and exhale for a count of two. Take another deep breath and exhale for a count of three. Repeat with the goal of reaching an exhale to the count of five.

4) Notice your breathing reset to calm at this point and continue breathing and exhaling slowly to relax. 

This is an easy technique that can help the whole family feel better centered. 

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com