by Rachelle Kostelyk Pals | Dec 18, 2019 | Anxiety, Counselling, holiday, Seasonal, Tips
Here we are again – that time of year that gets us all excited about lights, smells, food, and relatives. Oh, and friends, cookies, the Stanley Park train, and…
Wait. Why are we excited again? Is anyone else stressed? What is this peace that people keep talking about? What’s the secret, and who actually experiences peace this time of year?
I’m like everyone else. I can let the stress get to me too. So, what I’ve done is some thinking and some research that will hopefully help all of us figure out how to get some peace this year. I don’t know about you, but I think we could use it. Here are three practical ways to experience peace this Christmas, I hope they’re helpful to you!
- Say “yes” to what matters most to you, and practice presence when you are there.
“It’s crazy. I can’t believe how much I have to do!”
We nod our heads and empathize, “Yes, I know. Me too. It’s just too busy!”
I am guilty of making these kinds of “Christmas complaints.” I am also aware that these rote responses make us feel that we’re “all in this together.” What a shame it is to forget that we often have a choice in the matter and that much of what we’re begrudgingly doing may, in fact, be worth enjoying.
Christmas parties, school performances, family dinners, and year-end activities – everything can be meaningful and life-giving. If you find yourself excited about a particular activity, and you think it is a worthwhile investment of your time and energy, show up with your Ugly Christmas sweater and your party hat on! What a gift it is to be alive!
One of the keys to connecting with the activities in a positive way is to be mindful. The best way to practice mindful presence at your chosen festivity is to set your intention, going in with the knowledge that this event is not imposed upon you, but gratefully chosen by you. Allow yourself to enjoy the people you speak with, the food you choose to eat, the melody and rhythm of the music you hear, and the décor creatively displayed for your aesthetic enjoyment. Breathe deeply, attune to your five senses – sight, smell, touch, sound, taste – and pay attention to what is right in front of you in that moment.1,2
- Say “No,” to what is not a priority, and learn to be okay with disappointing people.
If it is true that we can choose to be gratefully present at an event, it is also (usually) true that we can gratefully decline to attend. In fact, it can be very liberating to do so. When we choose to simplify our schedules and scale back our commitments, we are giving our enthusiastic ‘yes’ to what we do show up at. We may also disappoint a few people along the way.
It can be very difficult to let someone down; it is even more difficult, long-term, to live with blurry boundaries and residual resentment. We may think that we have to jump when our friends and family say “jump,” and perhaps we’ve done it our entire lives. Perhaps it’s instinctual, and to do otherwise would create tension. Part of our work as humans who work toward self-identity and emotional health is to know what is not for us at this time. It does not mean that we cannot change our minds in the future and show up meaningfully then, but that in this season, at this time, we cannot take it on.3
There is a way to communicate boundaries in a respectful, effective manner. It takes practice, but with new learning and perhaps some help from a counsellor, it is possible to become skilled at lovingly communicating our intentions and expectations to others.
- Say nothing at all, and take time for solitude.
For some, it will be a challenge to take a break from the busyness, to be alone and recharge. It may feel selfish to have time away from your partner, children, parents, or co-workers, to collect your thoughts in quiet. You may literally be thinking that you will make time for yourself next year. While it is possible to push through and strong-arm this season, we remember that if we feel coerced or obligated to be somewhere (in this case, to be with people), we may find it difficult to remain present with them. One of the best gifts we can give ourselves, and those we love is to take some time alone.
It is also true that for some of us, this season will feel lonely, even when we are in a crowded room of people.4 Or perhaps we will actually be alone more than we’d like, and the idea of choosing to turn down holiday activities out of sheer busyness seems like a happy person’s privilege. There can be peace in this season for you, too. Take very good care of yourself and reach out to one person who makes you feel known.5
Wherever you find yourself this Christmas, and with whomever, you choose to spend your time, try to be intentional about when you say “yes,” what you say “no,” and when to say nothing at all.
If you struggle with some of the decisions and boundaries I’ve talked about here, give us a call. We all struggle with these things at times and sometimes an outside perspective, listening ear, and some validation can go a long way in getting us from stress to health; or, as the young people say, from the FOMO (fear of missing out) to the JOMO (joy of missing out). Ok, it’s not that simple, but boundaries don’t have to be complicated. We can help.
Reference
- Goldin, P. R., & Gross, J. J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83–91.org/10.1037/a0018441
- de Vibe M, Bjørndal A, Tipton E, Hammerstrøm KT, Kowalski K. Mindfulness-based stress reduction (MBSR) for improving health, quality of life and social functioning in adults. Campbell Systematic Reviews 2012:3 doi: 10.4073/csr.2012.3
- Wuest, J. (1998). Setting boundaries: A strategy for precarious ordering of women’s caring demands. Research in nursing & health, 21(1), 39-49.
- Kar-Purkayastha, I. (2010). An epidemic of loneliness. The Lancet, 376(9758), 2114-2115.
- Wright, R. Coping with Loneliness.
by Rebecca Farnell | Aug 15, 2019 | Children, Communication, holiday, Seasonal, Tips
Cue music. “It’s the most… won-der-ful time… of… the… Year!” Nope, not Christmas just yet. It’s BACK TO SCHOOL time. While this realization might bring fear to some and joy to others, the reality is that September is going to be here sooner than we know it. I wanted to take some time to address how families and students can prepare for school in a positive way. I wonder, how can the change of summer routine into the school routine be met with anticipation instead of dread?
This summer, I had the privilege to run into my very first teacher: Mme Buss. She taught me kindergarten, Grade 1 and Grade 2. I remember how much I loved learned from her. I was in French Immersion and can recall looking up at her and speaking rather loudly saying, “I don’t understand what you are saying!” To which, she would continue to reply back in French and point to what I needed to be doing. Now multiply that by 25 students. Personally, I think teachers are real-life heroes. They have dedicated their career to help, support, encourage, teach and champion students. This is no small feat.
I have connected with some teachers and asked for their input, I mean they have gone back to school for years, so they are getting pretty good at it. In fact, the information that they shared with me was too much for one blog post, so stay tuned for Part 2. I love a good alliteration so this post will focus on TRUST, TEAM, and TRANSITION.
Building Trust With Your Child’s Teacher
The resounding message that was repeated over and over again was trust. It is vital for parents to trust teachers and vice versa. Perhaps, you as a parent might have had a negative experience with a teacher either as a student yourself or your child. Yet, it is so important to understand that teachers are doing the best job they can. Trust them that they are working for your child’s best interest. Trust takes time to foster and grow.
A counsellor who works in the school shared her thoughts: “I would like parents to hear… please trust me! If there are things going on with your family and I can help, please come talk to me! If your kiddo is struggling or you need support, I have resources! And if I offer you services, it’s because I care about your child and want them to be healthy and happy – it’s not a criticism of you or your parenting. Please don’t feel bothered or threatened if your child wants to talk to me – I’m here to listen without judgment. Also, while my primary job is to support the kids, if you need an ear, I will do my best to lend one!”
Another teacher explained: “When we have a fuller picture of what struggles and accomplishments a child is going through, we are more prepared to work with them and the family. It also goes a long way to speak in positive ways about your child’s teacher. We do the same for parents. For example, we always take stories from home with a grain of salt – kids don’t see the full picture of what all happened at school.”
Trust denotes belief, confidence and faith. These reflect the attitudes that are so crucial to have when building trust. There needs to be a belief in the skills and knowledge that a teacher’s posses. We must have confidence in the teacher’s capacity and care for your child and lastly, faith in the understanding that trust is built through connection and engagement.
Some things to think about:
- How would the school year be different, if you started to cultivate trust with your child’s teacher? What would trust look like?
- Imagine the impact of starting the school year with gratitude and acknowledging the hard work that each teacher puts in and thanking your child’s teacher? How can you share this gratefulness with your child’s teacher?
The Importance of Teamwork
It has been said that teamwork makes the dream work. This cannot be truer for parents, students and teachers, they are a team. I loved how one teacher expressed their perspective: “Teachers and families are a team. Families are their child’s first and best teacher, we (teachers) have so much to learn from them. We want to know about their child, big things, celebrations, important changes, please continue to inform us.”
Parents and teachers are not in competition with one another. They are a team and have a common goal: what’s best for your child. Another teacher spoke about the power of assuming the best of your child’s teacher by explaining, “teachers and parents need to be a team in order to best support the learning of each child. The attitude of ‘I am going to talk to that teacher and fix this problem!’ has way less value than, ‘I am going to talk to the teacher and see how we can work together to resolve an issue.’ Approach teachers with an assumption that they love this child and want the best for them…one of the safest assumptions ever!’” Each person has a different role in the team and yet, they are part of the team nonetheless. Play to your strengths. Speak with kindness and grace. Be generous in your assumptions of teachers.
Another teacher brought humour and humility through their words: “Though educators are “experts” in our area, we are not experts of your child – you are, dear parent/guardian! We respect that, yet our advice/comments/suggestions are to help guide your child to success as they select from the menu of school – what they like, don’t like, enjoy, are curious about – those topics, subjects and activities are where our strengths are but knowing your child as well as you do can only happen thanks to what you share and they share with us. Together we make up a three-legged stool – teacher/home/child – all equally important in the quest to reach the cookies on the top shelf.”
Some things to think about:
- Consider teaming up (see what I did there?!) and writing a letter with your child to your child’s teacher. Sharing with the teacher all about your child, letting them know the things that help your child learn best and some of the areas that are challenging for them.
- If your schedule allows it, consider showing your commitment to being part of the team by volunteering to help the teacher in whatever capacity they need.
- A small token of appreciation always helps to build a sense of teamwork, cookies anyone?
How To Manage Transitions
Switching from summer mode to school mode is challenging for the best of us. I would be remised if I didn’t speak about transitions. Transitions are hard. They can be unpredictable, confusing, and downright frustrating. It is so important to help prepare your child for the upcoming school year. An insider’s perspective shared this practical advice: “September is a big transition. Give it time. Your child may be off and act unusually. Give it 6 weeks. Compare it to you starting a new job. You’re on and trying to follow the rules, build relationships and do your best all day every day. When you come home, you want to crash, veg out, etc. As an adult, you have some strategies and abilities to set boundaries, self-regulate etc. Kids don’t necessarily have those yet. So, expect meltdowns. Expect tired and hungry kids. Expect your child to be great for the first week and then refuse to come the second, make sure you still bring them. Routine is key”.
Some tips and tricks to make transitions easier:
- Have a schedule/calendar where children can see it, so they know what is coming up and can prepare
- Take time for exercise, if possible, get outside and enjoy nature.
- Encourage your child to get lots of sleep, and you too while you are at it.
- When possible, enjoy healthy food together
- Make time to just play and hang after school, if possible save joining piano, dance, swimming for later.
- Read with your child every night.
- As your child’s best BIG person, the best thing you can do for your child at home is to model healthy living habits, love and support. Turn off screens and connect with your children.
Some things to think about:
- What tips will you incorporate for your family to help encourage a successful transition back to school?
- Consider doing some back to school shopping with your child and take some time to connect and ask how your child is feeling about the upcoming changes? How can you work together to make this school year a great one?
Going back to school brings up a myriad of emotions for both parents and students. However, there are people to support both you and your child. Alongside You provides counselling services for parents and children. If you are wanting more information or tools to know how to best support your child going back to school, please do not hesitate to reach out and contact me, or one of the many counsellors who would be more than happy to help you.
I can appreciate the not everyone has a positive experience with school. Please stay tuned for Part 2 of the Back to School Blog that will provide resources and suggestions for those students who find school a bit more challenging and need extra support.
by Alannah Mcintee | Jan 17, 2019 | Anxiety, Depression, Mental Health Disorder, Seasonal
“I love that it gets dark at 3 pm, that it’s pouring rain constantly, and that I haven’t seen the sun in 4 months!” said no one ever. Although some people may prefer the cold winter weather, there are a lot of us who are counting down the hours until patio season starts up again (okay, maybe that’s just me). So, until then, we are binge-watching TV, sleeping in, indulging in comfort foods, and pretty much avoiding the outdoors unless we absolutely have to go outside. The different seasons and the weather impact what we do and how we feel, which is why many of us prefer indoor activities during this time of year and for the next few months to come. However, on a rare day that the sunlight does shine through or when summer finally rolls around, we are quick to get outside and enjoy the sun. We may notice that our mood improves when the sun comes out and it can be a bit easier to get things done. Other times, we notice that when it’s dark and rainy, it’s a little harder to get out of bed, be alert, or even feel happy.
If you’re relating to this post right now, you’re not alone! Approximately, 17% of Canadians are also feeling pretty low during the winter months (CMHA, 2013). You can thank Seasonal Affective Disorder (SAD) for these mood changes, which is a form of depression that occurs at certain times of the year, specifically between September/October and April/May. It affects anyone and everyone but is more common amongst women, individuals between 15-55, people who live further up north or farther down south away from the equator, or individuals with a family history of SAD or other types of depression (HealthLinkBC, 2017).
How Do I Know If Seasonal Affective Disorder is affecting me?
You may be experiencing Seasonal Affective Disorder if you identify with these statements:
- I feel sad, moody, or anxious
- I feel tired or slowed down all the time
- I’ve lost of interest in work, friends, or interests
- I’m gaining weight
- I’m craving carbohydrates such as “comfort foods” like bread or pasta
- I’m having trouble concentrating
- I’ve been experiencing changes in my sleep, such as sleeping too much or not enough
(CMHA, 2013; HealthLinkBC, 2017)
Why Do We Struggle With SAD?
But why is SAD even an issue to begin with? It is thought that the lack of sunlight creates a change in the chemicals in our brain, specifically serotonin, which is responsible for regulating our mood. Additionally, because it is darker, it can signal to our brain that it’s time to sleep which can cause an increase of melatonin in our brain, which is responsible for regulating our sleep/wake rhythm. The truth is that we’re not completely sure why it happens, just that it does, and to many people in our community.
What Can I Do About SAD?
It’s great to identify if we have SAD. One of the main ways to help yourself if you’re struggling with SAD is to increase your exposure to the right wavelength of light. This can include:
- Spending more time outside during daylight hours
- Opening the curtains or blinds during the day
- Rearranging the space that you are in to allow more sunlight to enter
- Arranging office/household furniture so you can sit close to a window
- Adding lamps into your space
- Using a SAD Lamp
(CMHA, 2013)
Counselling can help with the symptoms of Seasonal Affective Disorder by giving us a better understanding of how SAD affects us as individuals and helping us to cope with the effects that come about during this time of year. It can also be useful in helping us to look at our thoughts, feelings, and behaviours and how they influence our mood and can aid us in creating strategies for making changes in these areas. In addition to this, being able to talk to someone who is able to empathize and listen to us can be very beneficial.
If you’re struggling with Seasonal Affective Disorder, you’re not alone and you don’t have to go it alone. Seeing a Registered Clinical Counsellor or one of us counselling interns can be a great help!
If you’re not sure if what you’re struggling with is Seasonal Affective Disorder (SAD), please go to your family doctor who can help you determine if this is what you’re dealing with, and can refer you to a specialist if needed.
In the meantime, we’re here and we’d love to support you until the sun comes back! Feel free to contact us!
References:
Find Help Now. (2013). Retrieved from https://cmha.bc.ca/documents/seasonal-affective-disorder-2
Seasonal Affective Disorder (SAD). (2017, May). Retrieved from https://www.healthlinkbc.ca/health-topics/hw169553
