Category: Coping

Brainwave Entrainment and Binaural Beats: Could They Help You?

I first discovered brainwave entrainment several months ago while desperately searching for something (ANYTHING!) to help my ADHD brain focus and be more productive at home and at work. As anyone in the mental health field can attest to, seeing and trying to help clients is only half of what we do. The rest of our time generally gets dedicated to documentation, and no or little focus doesn’t create productive progress note writing. At all. If you ever wonder why we always seem to look so darn busy, it’s because we seriously are! And other fields are finding themselves in similar conundrums. Paperwork and documentation are a large part of most people’s jobs in this day and age (ask any educator or business owner, or pretty much anyone else out there doing their best to make a living). Whether one has ADHD or not, the struggle is real!

So as I spent my time procrastinating, I happened to come upon a Udemy course on sale that day that assured me that they could increase my focus and productivity. I was skeptical, but it was on sale, and I was procrastinating… So I signed up. That’s when I first learned about one of the most effective productivity boosters and anxiety relievers I’ve ever been so fortunate to find. No prescription needed. Brainwave entrainment.

Brainwave entrainment actually isn’t a new concept. It’s been learned about and heavily researched for quite some time actually. The basic premise of brainwave entrainment is that by using certain tools and technologies, like binaural beats, isochronic tones, alpha waves, beta waves, and lots of other types of waves, for example, we can literally alter our brainwaves for the primary purpose of changing the way we feel or our current mood or behavior state. Oh yeah, I was intrigued.

Let’s say you have a very stressful job. Brainwave entrainment would allow you to be able to slow your brain down and operate from a more chilled-out perspective – legally! No drugs required. Or let’s say you’ve been assigned to brainstorm some new innovative ideas for work. You can use brainwave entrainment tools to change your brainwaves to help improve your concentration and actually enhance your creative juices. Need to study for that big college final exam? Brainwave entrainment can enhance your focus and studying so that you’re actually retaining all that information you’re reviewing. Any insomniacs out there? Brainwave entrainment can adjust your brainwaves to the same level they normally operate from when you do sleep, resulting in putting you to sleep in much less time.

There’s actually a lot of things you can use brainwave entrainment for. The research says that using brainwave entrainment tools and technologies, a number of mental and physical benefits can be attained or enhanced. To list a few:

  • pre-exercise energy
  • headache relief
  • hangover relief
  • pain relief
  • lower levels of anxiety
  • stress reduction
  • anger relief
  • improvement of concentration and focus (even in those of us who have been diagnosed with ADHD)
  • increased attention
  • memory boost
  • help with learning and studying
  • assist with improved problem-solving and brainstorming
  • improved critical thinking
  • improved lateral thinking
  • improved mental clarity
  • boost motivation
  • power nap assistance
  • deep sleep
  • lucid dreaming
  • night meditation
  • general relaxation
  • mindful meditation
  • assistance in waking up
  • improved confidence and self-esteem
  • enhanced creativity
  • boost in positive mood
  • improved energy levels
  • increased inspiration
  • improved insight
  • improved intuition
  • progressive brain training

To say I was amazed would be an understatement, but I was still pretty skeptical at first. Then I downloaded a couple binaural beats apps on my phone…

Binaural Beats

A binaural beat is an auditory illusion perceived when two different pure-tone sine waves, both with frequencies lower than 1500 Hz, and with less than a 40 Hz difference between them, are presented to a listener dichotically (one through each ear). The results can be so powerful, transformative, and healing, as your attention shifts left and right over your body’s midline. For anyone who has ever had EMDR therapy, crossing the midline is a major contributing factor to why it can be so effective.

Research shows that listening to binaural beats is an emerging and effective method to even stop migraines and aide in chronic pain treatment. Additionally, the healing frequencies of binaural beats are shown to help with symptoms of several other mental health conditions, including ADHD, anxiety, insomnia, and stress!

How Do Binaural Beats Work?

Find your headphones or ear buds and find a quiet place. Make sure that you use both ear buds, one in each ear. As explained by Banzai Labs, “This beat is indirectly perceived as opposed to directly heard since it’s below the range of human hearing. For each brainwave sequence, the frequency of this perceived beat has been engineered to precisely match a target brainwave frequency. The effect on the brainwaves depends on the difference in frequencies of each tone.”

Within minutes, the listener’s own brainwaves begin to fall into step with, and synchronize with, this binaural beat, inducing states ranging from intense concentration and focus to deep sleep. This synchronization process is referred to as “brainwave entrainment.”

Binaural Beats Apps

The best binaural apps will allow you to listen to your favorite music while the binaural beat plays behind it (remember, you can’t hear the beat). Other apps play sounds like ambient music in them, and yet others play various types of white noises or nature sounds. Which app you choose, should you decide to try brainwave entrainment, should be based on the type of music and/or sounds you prefer to hear and find most comfortable.

Personally, I find the binaural beat apps that allow me to sync my music playlists to the binaural beats more preferable than listening to rain and thunderstorms, but that’s just me. I work better listening to music I already know I like, but this is obviously a personal choice for everyone.

To find binaural beat apps, go to your phone’s App Store and search for “binaural beats.” You’ll find a number of these apps. I recommend reading the reviews and checking their ratings, as some seem to work better and are found more preferable than others. Also, decide what purpose you would like to use binaural beats to help you with. For instance, I sought out apps that specifically noted being able to help concentration and focus, creativity, anxiety relief, and stress relief. But if you’re an insomniac desperately wanting sleep, look for the apps that specify that they are for improved relaxation, mindfulness, and sleep. See, each binaural beat affects a different brainwave or set of brainwaves in your brain. If I’m looking to improve my focus but download a binaural beats app that specifies that it helps with sleep, those binaural beats apps are not going to help me in my desperate search to improve my concentration and be more productive.

My personal favorite binaural beats app is called Brain Wave 35 Binaural Series, which is one of the few binaural beats apps that does come at a cost (this particular one cost either $1.99 or $2.99 and the buyer gains permanent access to the app). 35 Binaural Brainwave Entrainment Programs has binaural beats for things like focus, memory, relaxation, sleep, power naps, mediation, energy, positive mood, anxiety relief, stress relief, relaxation, meditation, and much more. With this particular app, I’m able to play my choice binaural beats with ambience, nature sounds, or sync to my iTunes playlists. It can be used on the iPhone, iPad, and iPod Touch, so I also liked that I could use it on many devices. I also understand that one could use this app with Spotify or even with an Audio Book Reader; instructions are provided in the app description. (Please note, I am not affiliated in any way with the company that created this app, nor am I receiving any payment for endorsing its product; I just really like this app!)

Are There Any Potential Negative Side Effects to Listening to Binaural Beats?

Based on the current scientific research available, there are no serious risks or side effects of listening to binaural beats that have been reported. Obviously, you don’t want to listen at a very high volume, as high volumes can damage your ear drums. It is recommended that you use over-the-ear headphones if you have them to minimize any potential damage, the best being noise-cancelling headphones, but I personally just use the earbuds that my phone came with.

Realize, however, that people are very seldom deficient in a certain brainwave type in all areas of their brain. We’re all different when it comes to the distribution of our brainwaves. Boosting a certain brainwave state may be beneficial for one person, but emotionally uncomfortable for another. So, it can be rather “hit and miss.”

If brainwave entrainment leaves you with any rare, but unwanted side effects or discomfort, you’re probably encouraging a range of brainwaves that are already excessive in some area of your brain. If you’re concerned about this and would prefer, a way to get around this is to attain a brain map to see what your brain’s strengths and weaknesses are, and see what, if any, brainwaves could use some binaural beat encouragement.

BrainWorks Neurotherapy offers a few general guidelines to follow if you decide to use brainwave entrainment tools and technologies; following these are said to “greatly limit your risk of any discomfort:”

  • Don’t overdo it; most cases of any side effects come after overuse. A fifteen minute session is sufficient to begin (or 3-5 minutes if using audio/visual entrainment). Everyone reacts differently, and this will help you determine your sensitivity before jumping in.
  • If you experience increased anxiety, overwhelming subconscious images, convulsions, nausea, headaches, dizziness, or increased heartbeat, discontinue use immediately and permanently. Note that these types of rare reactions are more associated with using audio/visual entrainment tools, not the app types I’ve discussed in this article.
  • Do not use brainwave entrainment if you have any brainwave hyper-arousal or instability symptoms.

BrainWorks Neurotherapy does note that “the vast majority of people have no ill-effects from brainwave entrainment.” The most common side effect is simply feeling a little unusual for a while. If you do happen to experience any unwanted effects, stop using it, give it a few days, and you will return to normal.

Parent Q&A: Questions About ADHD

Question: My ex-husband, and father to our 11-year-old son, insists that our son’s ADHD is my fault, a result of my parenting style. He has an authoritarian parenting style, while I strive to be more authoritative. My son’s counselor is confident of his ADHD diagnosis and says that ADHD isn’t anyone’s fault, but I still can’t help but question if this is something I’ve caused. Can ADHD can be caused by the way someone parents?

Answer: Parenting, whether it’s poor or optimal, cannot and does not cause ADHD. ADHD is a neurobiological, neurodevelopment disorder that is present from birth and manifests in different ways across the lifespan. While trauma or parenting can modify a child’s symptom presentation and coping in some ways, neither plays a causative role in ADHD.

Imaging studies show differences in the structure and activity between brains of people with ADHD and those without. In people with ADHD, there is a consistent pattern of below-normal activity in the neurotransmission of dopamine and norepinephrine in the brain’s prefrontal cortex. As a result of the lower levels of dopamine, there is understimulation in the reward and motivation centers in the brain. The prefrontal cortex is found to be thinner and matures more slowly than non-ADHD brains. Please know, this does not imply any deficit in intelligence or in the ability to succeed.

An accurate diagnosis of ADHD should include:

  • an in-depth clinical history of both the child and the family
  • a physical exam to help rule out other possible causes of symptoms
  • a clinical assessment using standardized behavior rating scales or questionnaires
  • an evaluation of the child’s intelligence, aptitude, personality traits, and/or processing skills

A complete neuropsychological evaluation or educational exam is not always necessary, though if there are any concerns about learning or processing, full testing is generally recommended.

My point in relaying this information is to assure you, parents don’t cause ADHD, and parenting, regardless of your style, doesn’t cause ADHD. If your son has ADHD, he’s had it since he was born, it just may not have manifested in symptoms one may have seen until more recently because ADHD manifests differently across the lifespan and can look different from individual to individual. No worries, you didn’t cause your son’s ADHD.

Question: How do I get my child with ADHD to stop repeating behavior he CONTINUOUSLY gets in trouble for day after day? It’s exhausting. How many more times do I have to repeat the same thing? How many times do I have to discipline him for the same behavior? I put him in time out, I take things away from him. Nothing seems to make him stop just doing the same behavior all over again.

Answer: Kids with ADHD also have executive function deficits, which can contribute to children acting out more from their emotions, not logic or reasoning. Often we can tell them time after time after time, and even give them consequences for their misbehavior, but because they’re operating so much from their emotional brain, it doesn’t always click the first time (or the fiftieth). They struggle with decision making and always making better choices because of the deficits in executive functioning, which are housed in the thinking brain (the prefrontal cortex, which doesn’t fully mature until we’re in our mid-20s anyway). Remain consistent and firm. It may take multiple repeating before they get it. Also, try to wait to process feelings and the behavior or offer any logical reasoning to your child until he is calm and not totally thinking from his emotional brain. People cannot fully comprehend logical reasoning until they’re able to use their thinking brain too. Things said while they’re still in their emotional brain will most often go unheard, ADHD or no ADHD.

The Getting to Know You Card Game

I’m always seeking out activities to do with the teenagers I work with. Much of the time, an activity I find seems either too young or too old and “boring” for this specific population. While most teens are able to participate just fine with traditional talk therapies, I still like the idea of mixing it up a little sometimes to keep it more interesting and engaging for them, especially while we’re still getting to know each other.

I created the Getting to Know You Card Game on a whim one day when I was trying to figure out a good way to get to know a particularly new teenage client of mine. She was a wonderful, bright girl who was pretty shy and I felt somewhat intrusive in our first few sessions just asking questions and getting mostly short-form answers because of her timidness. I was intrigued and I wanted to know more about her, and she was wanting to talk but couldn’t seem to find the words or the courage to open up to someone still so new.

The Game

The game only requires a standard deck of playing cards and this Getting to Know You Card Game prompt page I created. Upon starting the game, ask the teen to choose a color: red or black. This will be their color suit, and the therapist (or other player) will be the other. Then deal out all the cards to both players, each receiving an equal number of cards. The cards should be left face down in a pile. Choose someone to begin (if it’s your first time playing, I recommend the therapist go first to demonstrate how to play). The first player turns over the first card at the top of their deck to reveal the card. If it’s their suit color, notice if it’s a number card, an ace, a jack, a queen, or a king. The player looks at the prompt sheet and finds the appropriate card, then completes the prompt.

For example, if I’m red and I turn over a red 2 diamond card, I look at the prompt page and find the prompt for the number 2 – “something you don’t like to do.” I would then respond with my answer for something I don’t like to do. Then it’s the next player’s turn. If they draw a card that is their suit color, they proceed to follow the above instructions. If it’s not their suit color, play resumes to the opposite player. Play continues until you both reach the bottom of your piles. At this point, I generally shuffle the cards one more time and deal the cards for a second round, so as to keep the conversation going. You can do this as many times as you’d like. You can also switch color suits if you’d like. There are no losers in this game, but by the end you both know each other a little better.

The Prompts

The only rule of the game is that you provide a different answer each time you’re prompted to give an answer. For instance, if I draw two red 2 cards, the prompt is the same but I can’t give the same answer twice.

The prompt page can be found by clicking below, or you can just use the list below:

Getting to Know You Card Game

Ace – something you like to do

2 – something you don’t like to do

3 – a feeling you’ve had today (describe)

4 – something that helps you feel better

5 – how I cope

6 – something I did but didn’t think I could

7 – a time I felt happy this week (or something that makes me happy)

8 – a time I felt sad this week (or something that makes me feel sad)

9 – a time I felt anxious/worried/scared this week (or something that makes me feel anxious/worried/scared)

10 – a time I felt angry this week (or something that makes me feel angry)

Jack – a time I felt _______ this week (or something that makes me feel _______)

Queen – a coping skill that I want to try/am going to try

King – a goal I’m setting for myself this week

Since I created the game, I’ve played it with kids as young as eight and have even used it with young adults in the rapport building process. Occasionally, a client will ask to play it again further into treatment – no problem! It’s always helpful and often gets some good conversations started!

Hope you have fun. Happy relationship building!

50 Therapeutic Journal Prompts for Teens and Adults


The benefits of journaling have long been determined to be helpful for one’s mental health. Whether writing using fun, creative prompts or therapeutic prompts, writing can help integrate both sides of your brain, thus creating a more balanced version of you. Here are 50 prompts I use with my teen and young adult clients.

Journal Prompts for Teens and Adults

  1. What is the best compliment you have ever received?
  2. In your opinion, what is the best song ever written?
  3. If you could know one thing about the future, what would it be?
  4. What is something you feel nervous about right now?
  5. What is your happiest memory?
  6. What is something that you did that you are proud of?
  7. I get mad when…
  8. What calms you down when you get mad or upset?
  9. What is something that went right today/this week?
  10. If you could travel anywhere in the world, where would you go and why?
  11. Name two ways you can show self-control at school, at work, or at home.
  12. What would be the title of your autobiography?
  13. If you had to pick one song to play continuously, non-stop, in the background of your life, what would it be?
  14. What is one item you can’t live without?
  15. If you could add, change, or cancel one rule in your school/work, what would it be?
  16. If you could add, change, or cancel one rule at home, what would it be?
  17. Who do you trust the most and why?
  18. Where do you feel the most safe and why?
  19. What is one word you would use to describe your family and why?
  20. How do you think others view you? Why?
  21. If you could travel back in time to three years ago and visit your younger self, what advice would you give yourself?
  22. What do you like the most about yourself?
  23. Tell about a time when you felt sad. What helped you get through it?
  24. What is the first symptom you notice when you feel mad? Stressed?
  25. Who is someone you consider a real-life hero and why?
  26. Who do you wish you had a better relationship with, and what would make it better?
  27. List 10 things that make you smile.
  28. When things seem tough, I want to remember ____.
  29. What is something that you have overcome?
  30. What do you think you life would look like if you didn’t have anxiety or depression (or something else)?
  31. Write the words that you need to hear.
  32. What does your best day look like?
  33. What would you like to be remembered for?
  34. Build a list of 15 songs that can help change your mood.
  35. Write about three of your best talents.
  36. List three things that you would do if you weren’t afraid.
  37. What are five things that help you feel better when things are difficult?
  38. Write about 10 things you are grateful for.
  39. What is your favorite memory?
  40. Choose one thing that triggers your anxiety or depression, and write about a few ways that you can combat this trigger.
  41. What makes you happy?
  42. How do you define yourself?
  43. What is one fun fact about yourself?
  44. What is going right in my life?
  45. What’s bothering me? Why?
  46. One goal I want to set for myself this month…
  47. What does success look like to you?
  48. What makes you feel truly alive?
  49. What do you want your life to look like in five years? 10 years?
  50. What am I afraid of? Why?

Anxiety Series Part 4: Over 40 Parent Tips & Techniques to Help Your Child with Anxiety

If you have been following our Anxiety Series, you have read about the many ways that anxiety presents itself in children, where in Part 1, I explored the more visible signs and less obvious signs to look for as signs of anxiety in kids. In Part 2, I provided 20 simple anxiety-reducing strategies that work to integrate a child’s left and right brain hemispheres, thereby helping to regulate anxious children’s intense emotions. In Part 3, we explored the common relationship between school anxiety and separation anxiety in younger children.

In addition to the strategies you can find in Part 2 of this series, there are a number of additional strategies that parents and caregivers can do to help their anxious child, regardless of the reason why the child might be anxious. In Part 4 we’ll explore over 40 of these additional strategies that parents can use to help their anxious child.

Parent-Specific Tips

First, let’s start with some parent-specific tips to help your anxious child.

  • Manage your own state. Often we, as parents, don’t realize just how much our own emotional state affects our children. In younger children especially, who are still learning how to self-differentiate themselves and their feelings from their caregivers, our maintaining calm versus being anxious can make or break a kid when it comes to their emotional state. For instance, if we are anxious about our child going to school, if we let this anxiety present itself in all its glory, our child will also be anxious about going to school. As difficult as it might be, it’s important for parents and caregivers to somehow manage their own emotional state. If you must break down once the child walks out the door, so be it, but it’s essential that we try to hold ourselves together in regards to our anxious feelings when the child is present.
  • Validate their feelings. Please, please don’t assume that your child should have nothing to worry or stress about just because they’re a kid! When we see our child become anxious or worried, our instinct is to say things like “Don’t worry!” or “Calm down!” While we don’t mean any harm when we make these statements, few of us realize how unhelpful these phrases really are. Saying something like, “I know this is hard” or “I know how it feels to be worried sometimes too; it’s no fun” helps validate the child’s experience. Some really great phrases one can use to calm an anxious child can be found in this excellent article on The Mighty.

Read Books Together (Bibliotherapy)

There are a variety of helpful books out there that are specifically written to help anxious children by teaching them about what anxiety is, why they might be experiencing anxiety, and child-friendly strategies to try to help alleviate anxious feelings. Even if your child can read, I strongly encourage parents to read these books with your kids. Following is a short list of some of my favorite children’s books about anxiety:

  • “Worry Says What?” by Allison Edwards
  • “Please Explain ‘Anxiety’ to Me!” by Laurie Zelinger, PhD and Jordan Zelinger, MS Ed
  • “Jonathan James and the Whatif Monster” by Michelle Nelson-Schmitt
  • “Wilma Jean the Worry Machine” by Julia Cook
  • “Help Your Dragon Deal with Anxiety” by Stee Henman
  • “Scardedies Away! A Kid’s Guide to Overcoming Worry and Anxiety (made simple)” by Stacy Florila
  • “The Invisible String” by Patricia Karst
  • “I Can Handle It” by Laurie Wright
  • “What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety” by Dawn Huebner
  • “What to Do When You Don’t Want to Be Apart” by Kristen Lavalee, PhD

Watch Child-Friendly Mindfulness Videos

There are numerous mindfulness and calming videos online that you can find doing a google or YouTube search Following are some of my favorites for children.

Calming Apps for Kids

You may have already discovered several calming apps out there marketed for adults, but you may or may not realize that there are also calming apps out there for kids. Here are my top three picks.

  • Mind Yeti – This is available in the form of an app or you can also visit their website at mindyeti.com to find guided mindfulness sessions especially made with kids in mind to help children to calm down and focus their attention. Several sessions are available for free, though a paid subscription offer is also available for access to more sessions if you’d like. (I’ve found the free sessions to be more than adequate by themselves.)
  • Stop, Breathe & Think Kids – This app prompts the child to seek out a “mission” based on what they might need at that moment, such as missions to quiet, to focus, for caring and connection, or for energizing, to name a few. There are also missions children can tap into during a meltdown that can help to de-escalate them back into a calmer state of mind.
  • Breathe, Think, Do with Sesame Street – Especially designed for younger children, this app guides kids in participating in breathing exercises with the monsters of Sesame Street.

Self-Regulation Strategies

Self-regulation is a skill that allows kids (and grown-ups too) to manage their emotions, behavior, and body movement when they’re faced with a situation that’s tough to handle. And it allows them to do it while staying focused and paying attention.

Being able to self-regulate means that the child knows how to figure out that they need to calm themselves down when they get upset, they’re able to be flexible when expectations change, and they can resist giving in to frustrated outbursts (www.understanding.org).

Here are some activities you can help your child practice to help him learn to self-regulate.

  • Do Robot-Ragdoll. This exercise teaches kids how to scan their bodies for tension they might be holding in their muscles and learn how to release and relax it. Here are the instructions:
    • Stand up straight and stiff like a robot, clench your fists, and tighten all the parts of your body from your head to your toes. Hold this tight pose for 3 seconds. (Tip: Make your muscles go tight but not so tight that they hurt.)
    • Unclench your fists and make your body go floppy like a rag doll or wet spaghetti noodle. Feel how all your muscles are relaxed. Hold this relaxed pose for at least 3 seconds.
  • Belly Breathing (diaphragmatic breathing). Put your hand on your tummy, where your belly button is. Slowly breathe in and out. When you breathe in, your tummy should move out. When you breathe out, your tummy should move in. Continue to breathe in and out like this for a minute or so, watching your tummy, not your chest, move in and out as you breathe slowly. When I first teach this skill to kids and adults alike, I often ask them to start by lying down and placing an object such as a rubber duck on their stomach (naval) area, then asking them to practice breathing as described above. This helps a lot of people better see the movement of their belly going up and down over and over again.
  • Cookie Breathing. This is another kid-friendly way to teach diaphragmatic breathing. Click Cookie Breathing for a pdf of how to do it.
  • Drink water. Have your child sip cold water slowly. Doing this has a calming effect on the nervous system.
  • Blow bubbles. Blowing bubbles can help the child gain control of their breathing and thus, their mental state.

  • Do the “Downward Facing Dog” pose. This particular yoga pose helps reset the autonomic nervous system and activate several muscles in the arms, legs, and core. This stretch also helps muscles begin to burn additional blood glucose that is made available by the body’s fight or flight response.
  • Try an inversion. Bringing the head below the level of the heart (aka inversion) has a calming effect. Inverting the body has a restorative effect on the autonomic nervous system, which controls the body’s response to stress.
  • Push against a wall. This allows the body to get rid of stress hormones without having to go outside or even leave the room. Have the child try to push the wall over for 10 seconds, three times. Doing this allows the muscles to contract in a futile attempt to bring the wall down, then relax, which releases feel-good hormones into the body.
  • Go for a run. Running has been shown to reduce stress. Going for a 10 minute jog can not only affect your child’s mood immediately, its effects on their ability to cope with stress can last for several hours afterward.
  • Rock in a rocking chair. The repetitive nature of rocking offers stress relief. You can rock with your child or allow them to rock by themselves as a way to self-soothe any frenzied emotions.
  • Squish some putty. This is one of my favorite strategies. When you play with putty, your brain’s electrical impulses begin firing away from the areas associated with stress.

Visualization Tools

I found an excellent resource for various visualization exercises at KidsRelaxation.com. Here are four of my favorites. Click Visualization Tools for Anxiety for a pdf I created that summarizes the four listed here. 

First, guide your child into a relaxed space. Find a comfortable position with few distractions. Take a few deep breaths together and explain that you’re both going to use your imagination to “say goodbye to worries.” Ask them to close their eyes and look inside their body for any place that a worry might be. (This is similar to doing what’s called a body scan. Hint: Look for areas you might be holding stress; these places are generally more tense.) See if they can find where the worry is, then ask them to describe what it looks like. Then use one (or more, if necessary) of the visualization tools.

  • Rock – Transform the worry into a rock. Get a helicopter to drop the worry into an active volcano that will melt the worry and send it shooting far into the air as lava that runs slowly far away into the ocean. Repeat the process until all the worries have been transformed.
  • Bubble – Put the worry into a bubble and set it off into space. When it has floated very far away, pop the bubble. Watch the worry vanish.
  • Worry Soap – Place the worry on your hand. Get a giant bottle of neon, sparkly soap and squirt the soap all over your hand, making foamy expanding bubbles. Scrub, scrub, scrub those bubbles. Add a blast spray of water, washing the worry away down the drain.
  • Rocket Ship – Put your worries in a rocket ship and blast it off to outer space. Send the worries up, up, up to be transported to another galaxy far, far away. Allow the rocket ship to have an infinite supply of fuel so that it can travel light years away.

After doing a visualization exercise with your child, have them do an internal body scan and see if there’s any worry left. If there’s still worry left, repeat the process.

Brain Integration Exercises

As I talked about in Part 2 of my Anxiety Series, it’s crucial that our right and left brain hemispheres and our upstairs and downstairs brain are integrated. This simply means that all parts of our brain are communicating and working together. If you (or your child) is struggling with intense anxiety or other intense emotions, your right brain and downstairs brain are in overdrive and leaving out the left and upstairs brain, which is problematic because we are unable to think logically and rationally and be able to effectively problem solve when we’re only using the right and downstairs brain. Instead, we stay dysregulated longer and more intensely.

So how do we (and our kids) integrate our brain so we’re not stuck in our emotions? There are several strategies we can use, but here are some Brain Integration Strategies to try. These strategies are simple and amazing game changers! I’ve had parents of clients tell me that these are literally like “reset buttons” for their kids when they are feeling extremely anxious or otherwise emotionally dysregulated. Because Part 2 addressed this more thoroughly, I won’t list these strategies again in this post, but please refer back to Part 2. 

Other Coping Strategies

There are numerous other strategies we can teach our kids to help them better cope with their anxiety. Here are just a few more techniques to add to your toolbox.

  • Sing out loud. The physical act of singing out loud has been shown to release endorphins, the “feel good” chemical in the brain.
  • Count backwards from 100. Counting gives the child the chance to focus on something other than what’s bothering them; counting backwards offers an added concentration challenge without overwhelming their brain. What if your child isn’t able to count to 100 or count backwards from this high? Simply figure out a lower number, such as 50 or 60, that they are able to count backwards from based on their developmental and skill levels.
  • Repeat a mantra. Create a mantra that you and your child can use to help them calm down. “I am calm” or “I am relaxed” work well, but feel free to get creative and making something personal to you and your child!
  • Pop bubble wrap. Even most adults can tell you that this strategy is somehow pleasing and a good way to release stress.
  • Help them name their emotion. Often when kids become overwhelmed, it’s because they have difficulty identifying the negative thoughts and feelings they’re having. Teach your kids some emotion vocabulary, and ask your child to give their feeling a name, then help them talk back to it.
  • Teach your child how to rate the intensity of their feeling(s). You can google “feelings thermometer” or look on Pinterest to search for some kid-friendly versions. You can also teach them how to rate the intensity using their fingers. Click Feelings Intensity Rating Scale for a simple strategy that helps kids use their hand to demonstrate just how bad (or good) they’re feeling.
  • Strings of worry. Another way to help your child rate the intensity of what they’re feeling, Strings of Worry is a technique where you use a ball of yarn and scissors to cut off the amount of string correlated with the amount of worry they’re feeling. The longer the string, the more worried they are.
  • Puppet role-plays. If you have puppets at home, or can make some sock puppets, practice and role-play out anxiety-provoking situations with your child using the puppets. Not feeling particularly crafty? You can download a Sock Puppets app for iPhone or iPad (and maybe Android?) and role-play that way!
  • Draw a face for the fear/worry.
  • Create a comic using the worry monster and the child as characters.
  • Play The Worry Brain and Happy Brain Game (aka Talk Back to Your Brain). To teach your child how to talk back to their brain. try out this game. First you will be the Happy Brain and your child will be the Worry Brain.
    • Ask your child to say one thing that makes them worry. (Or play the game upon hearing your child state a worry.)
    • You present a contradicting positive scenario related to that worry. The idea is to provide a positive, practical thought that your child can easily understand.
    • Then try to switch roles. Let the child practice saying something positive this time.
    • Example:
      • Worry Brain: “I don’t feel good about going to the new school.”
      • Happy Brain: “I will meet new people and make new friends in the new school.”
    • Soon your child will be able to carry this dialogue in their head and will be able to talk back to their own worry brain when it talks to them.
  • Create a Calming Jar. You can check out Pinterest for ideas and instructions on how your child can create one of his own jars to help him relax and calm down.
  • Read/write an inspiring superhero story.
  • Make stress balls. Search Pinterest for how to make do-it-yourself (DIY) stress balls for ideas.
  • Worry Jar. Each time your child thinks of a worry, have them write (or draw) it on a slip of paper. Then have them fold the slip and place it inside a mason jar and seal the top so that the worry can be contained in a safe place until they feel they can better address the worry at a later, future time.
  • Worry Stones. I love making worry stones! They’re super easy. The idea is that the child can carry their worry stone in their pocket and rub the stone when they’re feeling anxious, releasing some of the extra energy that the worry is giving off and creating stress. Easy, excellent instructions for how to create worry stones can be found at http://creativeelementaryschoolcounselor.blogspot.com/2012/10/worry-stones.html.

  • Colors of Feelings. For this activity, you’ll need paper and a box of colored pencils, crayons, or paint. The idea is to give your child the opportunity to separate themselves from their worries and concerns.
    • Help your child identify which color they identify or associate with for each emotion they are feeling. (Example: Red = Angry; Orange = Worried; Blue = Sad; Yellow = Happy).
    • Ask the child to draw or paint a picture with the colors that express their emotions.
    • You can also be the one to draw the picture for them using a pencil, then let them fill in the colors according to how they’re feeling.

Hope these strategies are helpful for you and your children! Feel free to leave a comment if you have some more helpful suggestions for how to help anxious children!

Anxiety Series Part 2: 20 Brain Integration Strategies to Help Your Child Struggling with Anxiety

Anxiety disorders are the most common type of mental health disorder in childhood, affecting 8 percent of all children and adolescents.

In follow up to my last post, I want to offer some strategies your child can try to help alleviate her anxious feelings. This post will only focus on brain integration strategies and represent only a few of the techniques that can help children better control their intense worry.

The Brain Science

First, let’s start with a brief lesson about the brain. Our brain is divided into two hemispheres: the left and the right. To summarize, the right and left sides of the brain specialize in some very different things:

Left Brain:

  • loves and desires order
  • logical
  • literal
  • linear (it puts things in a sequence or order)
  • cares about the letter of the law
  • linguistic (it likes words)
  • focuses on the text
  • focuses on the details

Right Brain:

  • more intuitive and emotional
  • “gut feeling” – cares about the meaning and feel of an experience
  • nonverbal, sending and receiving signals that allow us to communicate in ways such as through facial expressions, eye contact, tone of voice, posture, and gestures
  • focuses on the context
  • cares about the big picture, not the details
  • specializes in images, emotions, and personal memories
  • more directly influenced by the body and lower brain areas, which allow it to receive and interpret emotional information

In order to live balanced lives full of connected relationships, it’s crucial that our two hemispheres work together. The corpus callosum is a bundle of fibers that runs along the center of the brain, connecting the right and left hemispheres. The communication that takes place between the two sides is conducted across these fibers, allowing the two hemispheres to work as a team.

The brain has two sides for a reason: with each side having specialized functions, we can achieve more complex goals and carry out more intricate, sophisticated tasks. The key to thriving is to help these parts work well together – to integrate them. Integration takes the distinct parts of your brain and helps them work together as a whole. Each side needs to do its individual job while also working together as a whole; integration is simply that.

Your brain can’t perform at its best unless its different parts work together in a coordinated and balanced way. That’s what integration does: it coordinates and balances the separate regions of the brain that it links together.

It’s easy to see when our kids aren’t integrated – they become overwhelmed by their emotions, confused and chaotic. They can’t respond calmly and capably to the situation at hand. We want to help our kids learn to use both sides of their brain together, to integrate their left and right hemispheres. This means we need to help them bring in the left brain to get some perspective and handle their emotions in a positive, more effective way.

Kids struggling with anxiety disorders, in addition to those who have difficulty regulating other emotions such as anger and frustration, are experiencing emotion dysregulation when they feel anxious feelings. In terms of development, young kids (very young children especially) are right-hemisphere dominant. That means their emotions take over much more easily and more intensely than when they’re able to integrate their left hemispheres too.

Integrating the Brain’s Two Hemispheres

So how do we integrate our brain’s two hemispheres? There are several ways we can do this, but some of the easiest, child-friendly ways for our children to try include something called “crossing the midline.” Teaching our kids some very simple techniques can help them to regulate their anxiety, and other emotions.

Draw a line down the middle of your body. That’s called the midline. Every time you cross over that line, you’re helping connect the hemispheres in your brain, resulting in integrating your brain. These exercises can help regulate the part of the brain that controls your emotions. They help you feel relaxed and safe, they release that fight or flight response, and they allow you to respond more rationally instead of emotionally.

Following are twenty of my favorite brain integration strategies to teach children. While the exercises can be used while they are in the midst of experiencing anxious feelings, for best results, it is recommended that these types of exercises should be practiced a few times a day, 4 to 7 days a week. Doing the exercises to music can help make them more fun! Click here for a pdf of the exercises to print them out and save: Brain Integration Strategies

Brain Integration Strategies to Help with Anxiety

  1. Simple Tap – Touch your right hand to your left knee and then your left hand to your right knee. Repeat several times.
  2. Bend and Stretch – Lift left knee and touch with right elbow. Life right knee and touch with left elbow. Repeat several times.
  3. Catch a Star – Reach with right hand up in the air to your left and pretend to catch a star. Then reach your left hand up in the air to your right and catch a star. (You can also pick apples, oranges, etc.) Repeat several times.
  4. Pat on the Back – Alternate patting the back of your left shoulder with your right hand and your right shoulder with your left hand. Repeat several times.
  5. Piddle Paddle – Put fists on top of each other as if holding an oar. Pretend to paddle on the right side of the body and then switch hands and pretend to paddle on the left. Continue to repeat.
  6. Nose and Ears – Touch your right ear with your left hand and place your right hand on your nose. Touch left ear with right hand and place left hand on your nose. Repeat several times.
  7. Hug Your Brain – Say and demonstrate these motions as your child follows along:
    1. Thumbs up. – Stick up your thumbs in front of you.
    2. Thumbs down. – Point thumbs down.
    3. Cross your arms. – Cross fists with thumbs pointing down.
    4. Clasp your fingers. – Keeping wrists crossed, hold hands.
    5. Bring your hands in. – Bring clasped hands down and in toward your chest.
    6. Give yourself a hug. – Squeeze arms.
  8. You’re the Best – Say and demonstrate these motions as your child follows along:
    1. Thumb up. – Stick up one thumb.
    2. Across the chest. – Bring thumb to opposite shoulder.
    3. Pat on the back. – Pat opposite shoulder.
    4. Cause you’re the BEST! – Child hugs himself.
  9. Push and Pull – Stand with hands on hips. Twist left and push with palms up and then pretend to pull something towards you. Twist and push and pull to the right. Repeat several times.
  10. Disco Dance – Put right index finger in the air and point to the left. Bring right index finger down by your side. Place left index finger in the air and point to the right. Then bring down by your side. Do several times.
  11. Crazy Eights – Make the figure eight in front of you with your right hand, then your left hand. Make “lazy” eights by making eight lying down, with your right hand. Make lazy eights with your left hand. Clasp fingers on your right and left hand and make large crazy eights. Lean over and pretend to draw an imaginary “lazy” eight on the floor with your right hand and then with your left hand.
  12. Bending Exercise – Take a small ball in your hands and bend over and touch the ball to the floor. Legs should be shoulder-width apart. Touch the ball in front of you, then in the middle, then behind your legs. Repeat several times.
  13. Glider Exercise – Put a piece of tape across the floor like a pretend balance beam. Have child walk across it heel to toe. While walking across it, have them raise their right hand above their head as they step, then switch to their left hand as they switch feet.
  14. Clapping Exercise – Use tape to create a fake balance beam on the floor. Have child walk across the balance beam heel to heel while clapping their hands at the same time. They must clap at the same time their feet are stepping.
  15. Bongo Drums – (may have to use stickers to match opposite hand to opposite drum, for younger children) Have child play the drums by hitting the bongo by crossing over left to right and right to left.
  16. Windmills – Stretch out feet. Touch right hand to left foot. Stand. Touch left hand to right foot. Repeat several times.
  17. Picking Peppers – Stand with your feet stretched. Bend to the left and pretend to put something beyond your left foot with your right hand. Stand. Bend to the right and pretend to pull something with your left hand. Repeat several times.
  18. Shopping – Pretend to steer a grocery cart and then reach to the left with your right hand and take something off the shelf and put it in your cart. Reach with the left hand to the right and put something in the cart. Repeat for a few minutes.
  19. Climbing – Act like you’re climbing a ladder as you reach up with your right hand and lift your left knee. Reach with your left hand and lift your right knee. Repeat several times.
  20. Put the Fire Out – Pretend to get a pail and scoop up water on the floor by your right foot. Throw that pail of water over your left shoulder. After several times in this direction, scoop water from the left and throw it over your right shoulder.

Stay up to date and follow along for more upcoming posts about anxiety in children and teens, including more tips that parents can use to help alleviate their child’s worries!

Sources:

“The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind” by Daniel J. Siegel and Tina Payne Bryson

www.howweelearn.com/crossing-the-midline-activities-for-kids/

 

 

Anxiety Series Part 1: What Does Anxiety Look Like in Children?

Anxiety has a nasty way of not only afflicting adults in the multitude of ways we encounter it everyday, but it can also cause significant distress for children and adolescents too. My next few posts will be about anxiety and how it is experienced in children and teens. Along the way I’ll also provide parents some techniques that you can try with your own children should you notice signs of anxiety or if your child is experiencing an anxiety disorder.

First of all, let me make this clear: Kids do get anxious. Kids do get stressed.

So before I hear one more person remark, “They’re kids! What do they have to be stressed about?!” or “Kids don’t get anxiety!” I want to stop you now. If you feel this way and I’m unable to change your mind, I hope you will at least not say these things to your own kids because statements like these are some of the most unhelpful, invalidating things that your child can hear if he indeed is experiencing anxiety. And if he’s fortunate enough not to be struggling with an anxiety disorder, hearing adults say these types of things only helps to attach the stigma to having anxiety. It’s just not helpful, and it’s simply not true that kids don’t experience anxiety and that kids don’t get stressed.

Occasional anxiety is an expected and normal part of life. A child might worry about an upcoming test or school assignment, for example. Or they may worry about this weekend’s soccer game and if they will do well. Very young children go through a developmentally normal period where they might suffer from anxiety when they’re separated from their caregivers. But anxiety disorders involve more than temporary worry or fear. Kids who struggle with anxiety disorders experience intense, excessive, persistent worry or fear, and it doesn’t go away easily. In fact, without treatment, it may even get worse over time. The symptoms felt with an anxiety disorder can interfere with their daily activities and day-to-day functioning, such as in school performance and interpersonal relationships.

There are several types of anxiety disorders that can kids can experience, just like adults: generalized anxiety, social anxiety, separation anxiety, specific phobias, panic, and obsessive-compulsive anxiety. In part 1 of my series about anxiety in children, we’re just going to focus on what anxiety generally looks like when kids experience it, because you may be surprised to learn that it can actually look different from what you’d expect if you were to examine an anxious adult.

What Does Anxiety in Children Look Like?

When kids experience anxiety, they’re likely to notice it affecting them in three ways:

  1. Through mental processes or thoughts that they have… Anxious kids will have thoughts that center around some type of perceived or real danger or threat.
  2. Physically in the body… When a child becomes anxious, his body becomes more “pumped up” or aroused. This is caused by the fight or flight (or freeze) response that all humans experience as a built-in survival mechanism. A child may notice his heart beating faster, more rapid breathing, sweating, nausea, and so on.
  3. Affecting their behavior… Children experiencing anxiety may freeze, fidget, pace, cry, cling, shake, or behave in any number of ways. Anxiety also usually involves some type of avoidance, such as an obvious avoidance of a specific animal or a more subtle avoidance, such as a child who chooses to spend all their time helping to clean up the dinner dishes so they don’t have to talk to anyone at a family or social gathering.

The amount of anxiety varies from child to child and can vary from situation to situation.

Following are examples of some visible signs of anxiety you might see in your child. Note that some of these may be present in the experience of normal, expected anxiety as well as in anxiety disorders. Your child need not experience all of these signs to indicate that he is struggling with anxiety; he may may only display one or two, or he may only display less obvious signs and none of the more visible ones:

  • physical distress (shaking, crying, hyperventilating, screaming)
  • fleeing, escaping
  • outright statements of anxiety
  • outright questions expressing fears
  • refusal to engage in activities that cause distress
  • extreme distress upon contact with feared object
  • refusal to be alone or without a parent
  • repeated rituals

Below are less obvious signs of anxiety you might see:

  • clingy behavior
  • irritability
  • avoidance behavior
  • complaints of physical illness or physical ailments (i.e., headache, stomachache)
  • reassurance-seeking behavior
  • argumentative behavior
  • reluctance to try new things
  • extreme shyness, sensitivity
  • being easily distracted
  • slowness, procrastination
  • overly cautious behavior, indecision
  • exacting standards
  • sleep difficulties
  • physical aggression
  • threats of suicide to avoid anxiety-producing situations

As you can see, whether your child is experiencing an anxiety disorder or anxiety or worry that is more expected and normal, anxiety can look like a number of things that may or may not look like how we would expect anxiety to look. Most commonly, I see anxiety in children and teenagers present as irritability, aggression, avoidance behavior, sleep difficulties, and complaints of physical illness. It’s more common for me to see one of these signs before I ever notice signs of what we as a society thinks anxiety looks like in general (e.g., fear, nervousness, shakiness).

 

Stay up to date and follow along for more upcoming posts about anxiety in children and teens, including tips that parents can use to help alleviate their child’s worries! 

You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂

4 Easy Activities You Can Do at Home to Teach Your Child About Feelings

Children (and adults) can experience an array of intense feelings sometimes at what seems like a drop of a hat. These overwhelming, big feelings and body sensations quickly flood the right brain while the left brain is forgotten, causing what you’ll see as crying, high emotionality, acting out, tantruming, meltdowns, and other problematic behaviors.

First let me start by explaining that our brains are divided into two hemispheres: the left and the right brain.

The left brain:

  • loves and desires order
  • logical and literal
  • linear (it puts things in a sequence of order)
  • cares about the letter of the law
  • linguistic (it likes words)
  • focuses on details and the text
  • more directly influenced by the upper brain areas, which are not fully developed until your mid-twenties

The right brain, on the other hand:

  • more intuitive and emotional
  • focuses on the context
  • gives you that “gut feeling”
  • cares about the big picture, not details – “the meaning and feel of an experience”
  • nonverbal, sending and receiving signals and cues that allow us to communicate through facial expressions, eye contact, tone of voice, posture, and gestures
  • specializes in images, emotions, and personal memories
  • more directly influenced by the body and lower brain areas, which allow it to receive and interpret emotional information

In order to experience good, balanced regulation, it’s crucial that our two hemispheres work together, or integrate. An integrated brain results in improved decision making, better control of one’s body and emotions, fuller self-understanding, stronger relationships, increased empathy for others, more effective problem solving skills, and success in school and the real world.

When children become dysregulated and experience intense emotions, their right brain is dominating, meaning that they are reacting from their emotions and are sometimes (often) not thinking as rationally as they would otherwise. Small children particularly are typically right-hemisphere dominant and haven’t mastered their ability to use logic and words to express their feelings. They feel the big, strong emotions but they aren’t able to understand and communicate them clearly. As a result, the feelings can become overpowering.

We can help kids bring their left hemisphere into the picture so that they can begin to understand what’s happening and so integration between the right and left brain can occur, resulting in quicker, more effective de-escalation and being able to think more rationally and realistically.

A simple way to teach a child how to learn how to integrate their left and bright brain is to teach them how to identify and express the various emotions they might experience or feel. This starts at home, introduced and reinforced by a child’s parents or caregivers. Children as young as 10 months old can begin to understand such concepts as developmentally appropriate.

Once children are able to identify what they’re feeling, we can help them make sense of these emotions by using the left hemisphere – by bringing in logic, and if appropriate, sometimes the explanations and reasons for why their behavior might not be acceptable. Waiting until the left brain has kicked in is also a good idea for when a parent should decide to delve out the consequences for their child’s behavior. The child may still not like his or her consequences, but you’re much more likely to get a better reaction or response when their left and right hemispheres are integrated than if you start dishing out consequences while they are still wholeheartedly in their right brain.

Here are four easy feelings activities you can do with your child to help them learn how to identify their emotions and the emotions of others.

1. Use Real Life Photos

Use a camera to take pictures of your child(ren) making facial expressions depicting different emotions. Having a feelings chart handy might be beneficial. Here are a few places you can find free feelings charts. The first link will take you to the feelings charts I most frequently use with kids when I see them for therapy.

After taking pics of your child, print and cut them out in the size of playing cards. I recommend laminating them for durability if you’re able. The cards can be used in a number of ways:

  • A matching game (match the emotions)
  • A go fish game
  • A guessing game – Have the child select one card and imitate the expression they see on the card. Have others (e.g., family members) guess how they are pretending to feel. Take turns.
  • Spread the pictures all over the floor and take turns tossing a beanbag onto the cards. For whichever card the beanbag lands on, name the emotion and think of a time you may feel that way. You can also add or instead have your child imitate the facial expression.
  • Create a feelings chart (see below).
  • Use your imagination. Be creative! There are tons of ways you can use these cards!

2. Feelings Theater

Find (or create your own) scripts that have a lot of emotions in them. Have your child then play out a script in front of others. Emphasize the use of facial expressions and body language appropriate to each emotion. This game is even more fun if you and/or other family members get in on the action!

This is a fun way for kids to learn more about how facial expressions and body language reflect our feelings.

3. Freeze Dance

Choose someone to be the D.J. to play music. While it’s playing, have the child (and others if there are others) dance. The D.J. chooses random moments to pause or stop the music, which then signals the child(ten) to freeze in a posture and with a facial expression that reflects or matches an emotion.

As with many feelings activities, it’s a good idea to have a feelings chart on hand. When you review the various feelings with your child for this activity, give them examples of different facial expressions and body language postures commonly observed when a person is feeling the specific feeling. For example, a huge smile on your face and your arms raised in the air might indicate happy, excited, or proud; freeze with your hands on your hips and a scowl on your face to show anger or annoyance.

4. Make Your Own Feelings Chart

A simple way to assist your child in identifying and communicating their feelings is a Feelings Chart. You can find a number of such charts for free or for cost online, or your child can create one of their own. For this particular type of Feelings Chart, we want the child to be able to show the different feelings that they may feel throughout the day. The chart can be made on posterboard, cardboard, or even cardstock paper. Find some colored pencils, crayons, or markers and you should be good to go. Scissors and tape might also be good to have for this project.

Allow your child to create their chart to reflect their personality and interests. Encourage your child to be involved in the design process and determine what feelings should be included. The faces can be hand drawn or you can draw different feelings faces on stickers such as garage sale pricing stickers so you can just stick them on the chart.

After the chart is completed, hang it in the child’s room and decide when you both will review the chart together each day (bedtime is often a good choice). Explain that at any time throughout the day, the child can choose to put a face (or check next to a face) on the chart to describe how they are feeling.

Images of real kids showing various emotions can be beneficial in this activity. You can either take pictures of your own child(ten) or you can use stock images of children. Sites like pixabay.com have images you can download for free.

Use this activity as a teachable moment. Have conversations with your child about what happens to someone’s face and/or body when they feel certain ways.

There you go, there’s four simple, fun activities to try at home to help teach your kids how to identify their emotions. They are just a sample of the very same activities I often use in therapy sessions with child clients. After all, how can you expect a child to appropriately express their emotions if they aren’t able to identify or name them in the first place?

Finding Your Passion

Passion (noun) – strong and barely controllable emotion

Photo courtesy of Pixabay

How I Found My Passion

It was in my senior year English class that I haphazardly figured out what I wanted to do with my life. Ms. Furkin was my Honor’s English teacher that year, and I was taking the course for dual credit – high school and college. She gave this crazy, what seemed like an almost childish assignment: to make a coat of arms. We were to section the shield into six individual spaces, and I honestly can’t remember what any of the sections were supposed to depict except for one: what we wanted to do with our lives if we could do anything – ANYTHING – in the world.

Most people used that space to draw or somehow otherwise symbolize their future career choices. I almost did too. But with more thought, I for some reason decided to be more ambitious and share what I really wanted to do: change the world. I drew a picture of the earth and with me standing beside it with a magic wand, poofing the change I wanted to see in the world.

It was just a simple picture, but it depicted something raging inside of me that I could no longer hold back. I didn’t have the best of childhoods, and everything I was seeing evolve around me…. well, it stunk. There was never any good news on the television or radio. My high school sweetheart’s brother had just died the year before in a horrible car accident with four others; he was only nineteen. I knew without a doubt that all I really wanted to do was somehow change the world. I had no idea how I was going to do it, but the very picture I drew that day is still as clear as the keyboard and screen in front of me today.

The cool thing was that when my assignment was returned to me, Ms. Furkin herself told me that she knew that somehow I’d figure out a way to change the world. Maybe she was just being nice, but to me, it was all I could do not to cry. Someone believed in me. Someone believed in my dream, my passion. I showed the assignment to my previous English teacher, Mr. Willis. He looked at me in all seriousness and told me he believed if anyone could do it, I could.

Needless to say, I had amazing English teachers in high school. They were tough but more sincere than anyone else I’ve ever met. To know that these people believed in me was just the motivation I needed to pursue what became my passion in life. Everything I’ve intentionally done in my life has been toward the pursuit of somehow changing the world. I still don’t know how to really do it, but when I think about whether I want to do something or not, I think about how I can somehow achieve this goal.

I’m older now and not naive. I know that there’s probably no chance that I’ll be able to somehow change the whole world. But I’ve learned that by helping to change one thing at a time, or helping one person at a time, I truly am changing the world… one act of kindness at a time.

What is passion?

Passion is defined as a strong and barely controllable emotion by the Oxford Dictionary of English. It is something that is desired intensely and may (or may not) involve what seem like irrational but irresistible actions.
I don’t know why I have the passion I do, but I’m sure it has to do with my past experiences and how they’ve molded me into the person I am. I want to be the person I needed when I was younger. I want to help the person who needs encouragement or a couple of dollars or a hot meal. I want children to know that they’re not alone because I know what it feels like to feel that loneliness. If someone is cold and needs a blanket or shelter, I want to help them, because for me, this is how I change the world.
One thing I know for sure is that this passion burns inside of me and even in my darkest moments, it just won’t die. We all have that spark for something. Figure out what it is, and let it guide you moment to moment.
I’m fortunate. I get paid for my passion. I was able to figure out what I love and what it is that burns inside me, and I made it my job. It is my calling.

Photo courtesy of Pixabay

What is your passion?

Pay attention to each moment of your life. Take time to notice where you are. Pay attention to how you feel. In order to find your passion(s) and discover what you truly love, you have to let yourself feel your emotions.

Stop thinking about others for a bit. If you’re trying to find YOUR passion, you’ve got to let it be YOUR passion, not your parents’ passion for you, not your spouse’s passion for you, not anyone else’s vision of what you’re supposed to be or what you’re supposed to be doing. To find YOUR passion, you’ve got to think about yourself in order to figure it out.

Who are you? Get to know who you are. One piece of advice I’ve heard is to get to know yourself as if you were dating you… and fall in love with yourself while you’re at it.

Finally, think, if you could do anything in the world – ANYTHING – what would it be? Make a coat of arms if you need to. 🙂

 

 

My Favorite “Non-Therapeutic” Games… Connect 4, Emotions Edition

In case many of my previous posts haven’t hinted enough at my passion for using games in therapy, I thought I should share yet another one of my favorite games I use in counseling children (and even use when I play games with my own kids). I’ve already shared a number of “non-therapeutic” games I’ve adapted in various ways to make them therapeutic: Jenga, Perfection, Sorry!, Checkers, and Find It.

In case you’re new to my site, let me first explain what I mean when I say I adapt otherwise considered “non-therapeutic” games. These are simply classic games that you would likely find in the toy section of most department stores. These games were not initially created for the purpose of using them specifically for counseling, unlike the therapy games you can find on specialty therapy game websites and stores. Classic games are frequently more affordable then specific therapy games, and with some imagination and a little creativity, they can easily be adapted to transform them into therapy games.

Today’s game is another popular one among kids ages 6 and up: Connect 4. I call it Connect 4, Emotions Edition. I use  Connect 4 to help explain and reinforce how our emotions are “connected” to our bodies. Teaching about the mind-body connection is crucial to helping children (and us older folks) recognize that there are physical signs (or sensations) that occur in our bodies when we experience emotions. This awareness helps us better regulate our emotions more effectively before they might become too overwhelming or get out of control.

Prep for the Game

If you don’t already own a Connect 4 game, you can find one at most any department store, such as Walmart or Target. To prepare for this game, write feelings words on round post-its or stickers, then stick them to one side of each game chip. I’ve included a list of a number of emotions in this post if you need some help choosing feelings words.

Choose emotions that are most appropriate for the age group you are planning to play the game with. There should be a combination of common, more well-known feelings words, as well as some emotions that might be new (but not overly complicated) to the child as to also provide you an opportunity to help the child improve her emotion vocabulary.

Photo courtesy of Pixabay

List of Emotions

  • adored
  • afraid
  • aggressive
  • alert
  • amazed
  • amused
  • angry
  • annoyed
  • anxious
  • appreciated
  • astonished
  • bashful
  • bored
  • brave
  • bubbly
  • calm
  • caring
  • cautious
  • cheerful
  • chill
  • comfortable
  • concerned
  • confident
  • confused
  • creative
  • curious
  • defensive
  • defenseless
  • delighted
  • depressed
  • desperate
  • disappointed
  • disgusted
  • doubtful
  • drained
  • eager
  • embarrassed
  • excited
  • exhausted
  • fearful
  • frantic
  • frustrated
  • grateful
  • guilty
  • happy
  • heartbroken
  • helpless
  • hostile
  • hurt
  • impulsive
  • irritated
  • jealous
  • joyful
  • kind
  • lazy
  • lonely
  • loved
  • lucky
  • misunderstood
  • motivated
  • nervous
  • optimistic
  • overwhelmed
  • panicked
  • peaceful
  • pessimistic
  • playful
  • prepared
  • proud
  • provoked
  • rebellious
  • refreshed
  • rejected
  • relaxed
  • relieved
  • sad
  • scared
  • scattered
  • shy
  • smart
  • sneaky
  • sorry
  • spiteful
  • strong
  • strong-willed
  • surprised
  • suspicious
  • tense
  • terrified
  • threatened
  • tired
  • uncertain
  • uncomfortab
  • leunsafe
  • worried

How to Play

It’s important to first talk to the child about how our emotions and body sensations are connected. For instance, if I’m feeling tired, my arms and legs might start to feel heavy and like my body is slowing down. If I’m feeling angry, my face might turn red, my heart might start beating faster, and my fists might clench. It’s also important to explain why it’s important to be able to recognize our body signals, as they are frequently our biggest indicator (clue) to the way we feel. A good way to help kids understand this is to ask them to close their eyes and offer or have them imagine a situation that has made them feel ____ (or might make them feel this way). Ask where they now feel different in their body and have them describe it.

In general, you play the therapeutic version of Connect 4 like you would normally play the game. Here are the adaptations:

  • When playing their first chip at the beginning of the game, each player must describe at least 1-2 places in their body that they might feel (in their body) the emotion labeled on their individual chip piece.
  • Any time a player is blocked from placing her fourth chip, which would create four in a row (“connect 4”), the blocked player must look at the emotion word on their opponent’s blocking chip and describe at least 1-2 places they might feel the emotion in their body.
  • The winner of the game chooses two of her winning chips and describes at least 1-2 places they might feel the emotion in their body.
  • The loser must choose four of her remaining chips, or four chips she otherwise already used in game play, and describe 1-2 places they might feel the emotion in their body.

Especially when first introducing Connect 4, Emotions Edition, it’s important to realize that you may likely have to help the child identify where they might feel certain emotions in their body. Many children are not taught to recognize these connections prior to being in therapy, so it can be somewhat difficult especially when first learning this skill.

As always, have fun playing!

 

Skip to toolbar