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

It's that time of year again!

It's that time of year again!  

 Daylight Saving Time is this Sunday, March 9th. Moving the clock forward will gift us  much needed extra daytime sunshine! 

Our circadian rhythm is quite rigid so shifting our internal clock isn't always smooth. Since we are moving the clock forward, your child may not be as sleepy as usual at bedtime. You might consider moving your child's bedtime earlier by 15 minutes each night. This gradual adjustment can help keep crankiness at bay.

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com

How can I encourage my child to be more self-sufficient?

Question of the week: How can I encourage my child to be more self-sufficient?

It's my belief that we serve our children best by allowing them to experience the benefits of doing things for themselves. By instilling confidence in their capabilities, you're helping them develop greater self-esteem. 

1)  Consider age-appropriate personal responsibilities. For example, perhaps your five year-old can fold clothes, but your eight year-old can do laundry. Then communicate your expectations. 

2) Be Specific. I find that children can find a general task overwhelming. They may find directions confusing or vague. A great solution is to create a checklist for added direction. For example, instead of "clean your room" it can read "make your bed, put away your clothes, gather your toys into the bin...". 

3) Create Opportunities for Success. Start with a smaller task and use encouraging statements to help your child know that she or he can accomplish it independently. Use positive reinforcements and say more about the efforts you do see your child put forth. 

Overall, I realize that this is our ultimate job. We start by providing their every need and then work toward encouraging their self-sufficiency. It's a long journey and an adjustment for us as parents. Know that you're doing a great job!

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com

Inspired by the Olympics!

I'm excited about the start of the 2014 Winter Olympics! This year, the 22nd Winter Olympics in Sochi features 12 new events, including women's ski jumping. This unique world wide event presents learning opportunities for our children. I previously wrote about "the art of teaching by example ". The idea that you need to work hard for your goals is an inspiring message. I believe the Olympic athletes are great role models and it's refreshing to see how their hard work and dedication reaps its own rewards. I also think it's a great opportunity for young girls to see women who are revered for their physical strengths. Encouraging our girls to value their bodies for its strengths is a beautiful thing.

Here are some ideas to help you further enjoy the Olympics:

- Check out the official site to learn about the mythology surrounding the games www.olympic.org

- Lately, we've been into the Magic Tree House series. It's fun to read books about the Olympics. Suggestions for children in first through fourth grades include G is for Gold Medal: An Olympic Alphabet by Brad Herzog, Magic Tree House #16: Hour of the Olympics and the coordinating non-fiction Magic Tree House Fact Tracker #10: Ancient Greece and the Olympics,  both by Mary Pope Osborne and Natalie Pope Bryce.

-Enjoy the exciting live coverage, of course!

Be Happy, Be Healthy!

Aysha Hagene, LCPC

www.simplycounseling.com