Tuesday, February 7, 2017

DBT Dialectical Behavior Therapy Part 3


DBT Dialectical Behavior Therapy Part 3: Emotion Regulation

Emotion regulation is another skill used in Dialectical Behavioral Therapy (DBT).  In a nut shell, emotion regulation is how you manage unwanted or “unjustified” emotions. As a parent, when you learn to manage your own emotions, you are not only more available to hold your children's feelings, but you model good coping skills to your children.  Read more on how to do this...

Tuesday, January 31, 2017

Calm Breathing for Children

As a parent, you can help your child learn “calm breathing.”  

This will help them to ease anxiety and anger on their own, as well as minimize the intensity of "big feelings.” 

Teaching your children to use calm breathing to regulate their emotions is important because it shows them how to change their breathing to decrease the effects of their emotions.

It is helpful to practice with your child daily and while they are calm. If they learn to do it comfortably in a calm place, they will become secure in their breathing skills and able to use them when experiencing “big feelings.” 

This is a list of different breathing techniques you can try with your child:

Tuesday, January 17, 2017

Yoga for Children

Have you ever wondered about the possible benefits of introducing yoga practice to your children?

Yoga provides some significant support and outlets for children. Here are just a few benefits to consider:

Tuesday, January 10, 2017

DBT Dialectical Behavior Therapy Part 2

DBT Dialectical Behavior Therapy Part 2: Distress Tolerance for Parents

Distress tolerance is another skill used in Dialectical Behavioral Therapy (DBT). In a nut shell, distress tolerance is how we handle crises or other emotionally challenging situations. 

Something important to ask yourself is this: "When I am in a situation I cannot change, how do I get out without making things worse?”
This phrase is really important for parenting and learning to pick and choose "battles."

Some simple strategies for distress tolerance are listed below:

Tuesday, November 8, 2016

“Tween” Coping Skills

Preteen “Tween” years can be very stressful and overwhelming for many of our youngsters.  

The stress of entering puberty and handling this new rush of hormones along with the navigation through friendships, peer “drama” and developing social skills can really take a toll.  

Not to mention, many of our children are trying to manage the academic pressures of testing and high school admittance. 

Sometimes, tweens may find it difficult to generate “coping skills” when already emotional or stressed out. Therefore, it is helpful to have a “tool box” of coping skills that can be beneficial in times of need, whether it is to help them stay calm or even just have a distraction. 

Sunday, November 6, 2016

Dialectical Behavior Therapy

DBT stands for Dialectical Behavior Therapy. It is an approach that, historically, has been used by many clinicians to help people relax, focus, and center themselves so they can manage their emotions and behaviors and have healthy relationships. Over the years, it has gained more and more attention for its effectiveness and parents are learning to incorporate these techniques into their own lives and help their children do the same.  

However, DBT has many components to it and to really “master” it, one must spend a great deal of time learning, practicing and basically eating/sleeping/breathing it.  So, I thought I would give you the "cliff notes" and some quick and easy ways you can help yourself and your child incorporate it into everyday life. 

Tuesday, November 1, 2016

Co-parenting: When Your Child Returns

The beginning of your child’s return to your home can be challenging and may need some adjustment time. Try the following to help your child adjust:

Keep things low-key.
When your child first enters your home, try to have some down time together—read a book or do some other quiet activity.

Double up.
To make packing easier and your children feel more comfortable, make sure that each home provides the general basics—toothbrush, hairbrush, pajamas.

Allow your child to have space.
Children often need some time to adjust to the transition. If they seem to need space, do something nearby, but allow them to take the time they need to adjust back to your home life routines.

Establish a special routine.
Play a game or have the same special meal each time your child returns. Children thrive on routine—if they know exactly what to expect when they return to you, it can help to create a positive transition.

Posted by Isa Salvador, LCSW, IMH-E(III)

Tuesday, October 25, 2016

Co-parenting: When Your Child Leaves

It is important to remember that the move from one household to another, whether it is every few days or just on weekends, can be a difficult transition for children. 

Each reunion with one parent is also a separation with the other. In most joint custody agreements, transition time is inevitable, but there are things you can do to help make parenting time exchanges easier, both when your children leave and return.

Tuesday, October 18, 2016

Co-parenting: Important Issues

All major decisions need to be made by both you and your ex. Being open, honest, and straightforward regarding the following 3 important issues is essential to your relationship with your ex and your children’s well-being.

Tuesday, October 11, 2016

Co-parenting: Disagreements

As a co-parent team, you and your ex will likely disagree over certain issues. Try to keep the following in mind as you work towards finding a compromise with your ex.