A tantrum is an outburst of intense, emotion-driven behaviour that can be exhibited by young children. They typically start between the ages of 1 and 4, and can last well into later childhood years. A meltdown is ALSO an intense and overwhelming emotional response that can be exhibited by individuals, but they can occur at any age, and are more commonly associated with neurodevelopmental conditions such as autism, sensory processing disorder, ADHD, anxiety, as well as some mental health difficulties, such as PTSD. During both tantrums, and meltdowns, an individual may scream, cry, kick, throw objects, hurt themselves accidentally or on purpose, or withdraw and seem to shut down. Tantrums can occur in response to frustration, anger, or other strong emotions, and can be triggered by a variety of factors, such as hunger, fatigue, overstimulation, or a desire for attention or control. Tantrums are a normal part of child development and can be a way for children to express their emotions when they do not yet have the language skills to do so effectively. Meltdowns can also be triggered by a variety of factors, such as sensory overload, emotional stress, changes in routine, or difficulty with communication or social interaction. In both tantrums and meltdowns, the behaviours can be distressing for both the individual experiencing the difficult emotions, and for those around them. And it’s important to note that something might start as a tantrum, but as the individual becomes increasingly overwhelmed by their emotions and the bodily sensations and stress these bring about, they might move into meltdown. In either instance, we need to understand that the child or individual isn’t behaving this way on purpose and that they feel awful. Nobody likes having these strong and overwhelming emotions, and most of us want to feel calm and happy rather than angry and upset. A calm, compassionate, and curious approach to individuals who are experiencing strong emotions is often the fastest way to both help them back to calm, and understand what happened to them. If you or your child are struggling with tantrums or meltdowns, you might like to have a look at our Director, Jessica Cleary’s evidence-based Calm and Connected Parenting Program to help you understand what’s going on, and to calm the chaos. You can find a link HERE.
Sleep is very important. Studies have consistently shown that sleeping well improves mood, emotion regulation and our cognitive processes such as problem solving and decision making, while poor sleep can have the opposite effect. But how much sleep do we actually need? And, does this amount change across our lifespan? According to the American Academy of Sleep Medicine Guidelines, the amount of sleep we need does in fact change over time. During the first years of life, infants and toddlers are recommended to sleep between 11-17 hours over a 24 hour period, with the total amount of recommended sleep steadily declining over time. Primary school aged children should sleep between 9 and 11 hours a night (at which time daytime naps generally no longer occur), while adolescents should sleep between 8 and 10 hours a night. It isn’t until we reach the age of 18 that sleep recommendations become more consistent until the age of 65 (7 to 9 hours a night), when there is another decline in the number of recommended hours of sleep (7 to 8 hours). Natural changes in sleep also occur with age. For example, during adolescence, melatonin production (the hormone your body produces to make you feel tired), occurs later, making it difficult for teeangers to go to sleep earlier at night and difficulty waking up early. Another example is when we enter older adulthood (65+ years), it is normal to have a tendency to engage in lighter sleep with more awakenings. However, worrying about these changes when they occur can lead to the development of conditions like insomnia as older adults feel concerned that they aren’t getting enough ‘good, normal’ sleep. There can also be many reasons why we may not be getting enough sleep. These reasons can be biological (genetics, due to medication, hyperarousal), psychological (worry, stress) or social (shift work, commitments, technology use, poor sleep habits). It is also important to note that just as sleeping too little increases the risk of physical and mental health problems, sleeping too much may be a sign of other ongoing health concerns, resulting in increased levels of fatigue. If you consistently feel tired or unrested after sleep, speak to your doctor about possible causes.
Bullying is a serious issue that can have a lasting impact on mental health and wellbeing. As a parent it can be heart-breaking to learn that your child is being bullied. We all want the best for our children. We often wonder how they are going at school, hoping for them, and wishing for them a rewarding and safe experience. If you have learned that your child is being bullied at school, there are steps you can take to support your child and address the situation. In this blog post, we’ll explore some tips for what to do if your child is getting bullied. 1. Listen to your child The first step is to listen. Your child may feel confused, scared or even ashamed. If they are telling you they are being bullied then they are demonstrating bravery and self-protection. It is important to acknowledge and reward your child for this healthy, brave behaviour. Encourage them to share their experience without judgment. Validate their emotions and let them know what is happening to them is not ok. Let them know you and the school are going to help make a change. 2. Contact the school and advocate for change Schools have an enormous responsibility. Document the bullying. Contact the school. Speak to educators and administrators that are directly responsible for safety. Talk with educators that know and care about your child. Arrange for a meeting with the teacher, principal, school counsellor, and/ or wellbeing coordinator. Share your concerns and provide any documentation you have. Ask the school directly, what is their bullying and safety policy? Ask what steps the school will take to address the bullying and how they will support your child. 3. Assess the level of risk If it is not safe for your child to attend the school, the school needs to be aware of your concern. If you are confident the school is taking steps to protect and support your child, you may like to follow up, check to see what steps have been taken, and continue advocating for change. 4. Teach your child coping skills Bullying can have a significant impact on self-esteem and confidence. You may have your own coping skills to share, perhaps your child already has a set of excellent skills for resilience and managing adversity. You might like to find and explore resources together online, in books, podcasts, or elsewhere. Encourage them to engage in activities they enjoy, celebrate who they are, spend time with supportive family and friends, or express themselves through art, sport, writing or music. 5. Seek professional help if necessary If your child is struggling to cope with the bullying experience, this is normal. You may need extra time, resources or support. If your child is experiencing significant mental health effects, a psychologist can provide support by teaching your child additional coping strategies, and offering a safe place for them to process the experience and supporting parents. The Victorian Government provides a number of practical steps and advice for parents, schools and teachers to support children who have experienced bullying. You may like to explore the website here https://www.vic.gov.au/bully-stoppers written by Tim Walker
Provisional Psychologist Parent engagement is an important part of therapy with children, and can help ensure the best possible outcomes for the child and family. By working together with your psychologist/clinician, parents can play an active role in supporting their child's mental health and well-being. Parents provide valuable information: Parents know their children better than anyone else and are a key source of information about their child's behaviour, emotions, and experiences. By sharing your observations and concerns you help your clinician gain a better understanding of your child's needs and goals, and develop an effective, accurate treatment plan. Enhances treatment outcomes: Research has shown that parent involvement in their child's therapy can lead to better treatment outcomes. When parents are actively involved in the therapy process, they can reinforce the skills and strategies learned in therapy at home, which can help their child and the family make progress more quickly. Increases motivation and engagement: Children are more likely to be motivated and engaged in therapy when their parents are involved. When parents participate in therapy sessions, it can help the child feel supported and comfortable, and encourage them to participate more fully in the process. Supports ongoing progress: When parents are involved in their child's therapy, they can better monitor their child's progress and identify any areas that may need additional attention. This can help the clinician adjust the treatment plan as needed and support ongoing progress that meets your family’s needs. Having your child come out to you as transgender can bring up complex and challenging emotions. 1. Listen to them. Let your adolescent know that you are there to listen and support them, and make sure they feel heard and validated. Approach them with curiosity rather than criticism, even if you do not agree with them. It’s likely they have thought long and hard before coming to you, and it’s not an easy conversation for them to start. Remember they are not coming to your to ask for your permission or approval, they are telling you who they are. 2. Respect their identity. Respect your adolescent's gender identity, even if it's different from what you expected or are comfortable with. Practise using the pronouns and name that they ask you to use, and correct yourself when you slip up. 3. Provide a safe and supportive environment. Create a safe and supportive environment for your adolescent, both at home and in public settings. Discuss with your adolescent how you can best support them by speaking to their school, workplace, friends and family members. 4. Educate yourself about transgender issues. Educate yourself about the challenges and experiences of transgender people so you can better understand what your adolescent is going through. 5. Seek professional support for your child. If your adolescent is struggling with their gender identity, seek professional help from a therapist or other qualified mental health professional. 6. Seek professional support for yourself. It is ok to find yourself struggling with your child’s identity. It can be scary and confronting. You might fear for your child’s safety, mourn the child you thought you had, or worry that they will face discrimination throughout their life. Seek support for yourself from a therapist to work through your feelings and concerns around your child’s identity. 7. Don’t assume medical intervention is required. Talk to your adolescent about what they want and educate yourself on what options are available. Your adolescent may not want any medical intervention, or may be wanting to explore options. Medical consultations can be had without any commitment to treatments. 8. Advocate for their rights. Advocate for your adolescent's rights and make sure they have access to appropriate healthcare, education, and other resources. There is a lot of stigma around being transgender and your adolescent may experience rejection, bullying, discrimination or even abuse. They need you in their corner. 8. Connect with other transgender youth and families. Connect with other families with transgender youth or seek out support groups and communities where your adolescent can connect with other trans youth. Sibling rivalry is a common issue in families with multiple children, and can be challenging for parents to manage. Here at H&H we often hear the distress of parents at their wits end and get asked the question “how can I help my children to stop arguing?” Whilst we appreciate that every family situation is unique, here are some tips to get you started in supporting your children in moments of conflict:
So you did it! You’ve been studying for 5 years to become a provisionally registered psychologist and you’re finally ready to apply for jobs. Congratulations! But where-to from here?
As a provisional psychologist in Australia, there are lots of different settings in which you can work to gain the necessary experience and supervision required to become a fully registered psychologist. Some of those setting might include:
Whilst there are many different types of ways that you can work toward your general registration, we like to think that we offer something special at Hopscotch and Harmony. One of the biggest things that we hear from psychologists - provisionally, generally, or endorsed registration - is that they think, or have experienced, private practice as really isolating work, where they’re like ships in the night with their colleagues. They may come into the office, see their clients, do their clinical admin, and head home without ever seeing one of their colleagues during their working day or week. We do things differently at H&H. For a start, we will work with you carefully to ensure that your caseload is made up child and adolescent clients who light you up - rather than groaning as the alarm rings in the morning, you’ll be ready to jump out of bed and start your work day seeing the kinds of clients you love to work with. Secondly, your wellbeing is our priority. We cap the number of clients you see a day at a maximum of 4 early in the internship and 5 later in the internship, so you have plenty of time to work on researching your clients’ presentations, undertaking your clinical admin, and ensuring that you know how to work with each and every one of your clients. We also offer a maximum of 4 client days per week in our internship program, so you can dedicate one day a week to finalising your university studies - because that’s how we need to think of your internship year, the finalisation of all the hard yards you’ve put in at university to date. Third, we make sure that we hire the right kind of people to work at H&H. The kind of people we hire want to work with a team. We offer lots of ways to make sure you have plenty of time to connect with your colleagues. We know that a sense of belonging at work is vital to your wellbeing, and it’s one of our primary priorities. Finally, we pair you with one of our talented, experienced Board-Approved supervisors to ensure that you get your learning and development needs met, and that you’re on track to get through your internship year as close to that 12 month mark as is feasible. If you’ve recently finished your Masters of Professional Psychology and have experience in providing therapy to children and adolescents, and are interested in speaking to us about what we can offer then please get in touch. Our aim is to provide you with the working environment that will help you become a confident, competent, and supported psychologist working in Private Practice, If you have secured an internship elsewhere and are seeking Primary or Secondary supervision in the child and adolescent space then we can help you there too. As children grow up, participating in sports can be an excellent way to develop physical and social skills. However, for some children, the idea of participating in sports can bring about feelings of anxiety and nervousness. It can be challenging for parents to know how to support their child when they are experiencing anxiety in these situations. In this blog post, we'll explore the different ways that children may experience anxiety when playing sport and how Hopscotch and Harmony Psychology can help. Causes of Anxiety in Sport There are many reasons why children might experience anxiety when playing sport. Some common causes include:
Symptoms of Anxiety in Sport It's essential to recognise the symptoms of anxiety in children when playing sport so that you can support them. Some of the signs of anxiety include:
Ways to Help Children with Anxiety in Sport There are several ways that parents and coaches can help children experiencing anxiety when playing sport.
Conclusion Anxiety is a common experience for children when playing sport. It's important to keep an eye out for symptoms and understand the causes so that you can support your child. By creating a safe and positive environment, encouraging your child, teaching relaxation techniques, and seeking professional help when needed, you can help your child manage their anxiety and enjoy participating in sports.
A child’s relationship with food can have a significant impact on their physical health and emotional wellbeing. A child's eating habits are important as unhealthy habits can lead to severe eating disorders in early teen years and adolescence. If you have noticed a change in your child’s eating habits, it is possible that there is an emotional explanation for their behaviour. Here are some factors that could be contributing to distress around food for your child:
Encourage your child to talk about their emotions, and provide support and guidance as needed. By creating a safe and supportive environment around food, you can help your child develop a healthy relationship with food and their emotions. When to seek help from a professional: It can be difficult to know when to seek professional help for your child's eating emotions, as every child is different and may have different needs. However, here are some signs that may indicate that it's time to seek help from a professional:
If you notice any of these signs in your child, it may be helpful to seek help from a mental health professional. They can help you identify the underlying issues that may be contributing to your child's eating emotions, and provide guidance and support for helping your child develop a healthier relationship with food and their emotions. Starting therapy can be scary, especially if you and your child have never done it before. What is going to happen? What am I going to be doing? What am I going to be talking about? Will I like my therapist? Will my psychologist like me? For children, many new experiences can cause emotional responses due to the fear of the unknown. However, there are some things you can do to help prepare your child for their first therapy session to help reduce their worries. Let your child know they are going to see a therapist: a few days before the appointment, sit down with your child during a calm moment and let them know they (and you!) will be going to see a therapist together. Explain the purpose of therapy using simple language, letting them know that therapy is a way for them to talk about their feelings and problems with someone who can help them. Normalize therapy: Let children know that many people go to therapy, and it is not something to be ashamed of. Be positive, encouraging and reassure your child that they can be honest with their therapist because they want to help them. Preparing for the first session: Let your child know what to expect in their first session. At Hopscotch and Harmony, this will generally involve meeting the therapist in a special, safe room, playing games or doing activities, and the therapist asking questions to get to know more about the child. Involve the child in the process: Involve the child in the therapy process by letting them choose a favourite toy or game to bring to sessions or giving them some control over the therapy goals. This can help them feel more comfortable and invested in the process. You can also look at your therapist’s biography on Hopscotch and Harmony’s website to let you child become familiar with the therapist they will be seeing. And of course, your therapist will do everything they can to make sure your child feels comfortable, and safe when they arrive.
Autism, also known as Autism Spectrum Disorder (ASD) is one of many neurodevelopmental conditions. A neurodevelopmental condition affects the development and functioning of the brain and nervous system. Examples of neurodevelopmental conditions include Autism, ADHD, specific learning disabilities (like dyslexia and dyscalculia) and may also include intellectual disabilities. Autism is typically identified through a combination of behavioural observations and diagnostic assessments, observations of the individual to be able to see how it is that they interact with an assessor, their understanding of emotions, their relationships and their part in them, as well as whether they may be experiencing repetitive or sensory seeking behaviours or feelings. An Autism assessment is usually comprised of a couple of different parts: Developmental Screening: Healthcare providers may conduct developmental screening tests to identify any delays in developmental milestones such as language, social interaction, and motor skills. Diagnostic Assessments: If a child is suspected of having autism, usually their paediatrician will refer the child to allied health professionals for a diagnostic assessment. This assessments may include standardised tests (like the Autism Diagnostic Observation Schedule or ADOS, or a cognitive assessment - also known as an IQ test), as well as questionnaires, and observations of the child, usually in a clinic environment. The allied health practitioners will then compare the information they have gathered and observed about the child and compare this information with the diagnostic criteria. In Australia the diagnostic criteria most commonly used is from the Diagnostic and Statistical Manual of Mental Disorders - Fifth Edition - Text Revision (DSM-5-TR). Family History and Medical Evaluation: The paediatrician and/or allied health assessors may also evaluate the child's family history and conduct a medical evaluation to rule out any medical conditions that could be causing the symptoms. Multi-Disciplinary Evaluation: In some cases, a multidisciplinary evaluation may be necessary, involving a team of specialists from different fields such as speech therapy, occupational therapy, and behaviour analysis. Hopscotch and Harmony undertakes assessments from something called a neurodiversity affirmative perspective. The neurodiversity diversity affirmation perspective views Autism as a natural variation in the human brain, rather than as a disorder or a disease. This perspective celebrates the diversity of human thinking styles and recognises that individuals with autism have unique strengths and abilities that should be valued and supported, rather than viewed as deficits that we should be aiming to cure. Individuals with Autism may have different communication styles, sensory sensitivities, and ways of processing information, and providing accommodations and support to help them thrive. If you suspect your child may have Autism, it’s best to first speak to your GP and then a paediatrician. Once you have a referral for an assessment, please reach out to use to make an inquiry about an assessment so that we can help you and your child better understand one another.
Helping Teens Through Disappointment: 5 Compassionate Strategies for Uncontrollable Outcomes30/6/2023
by Jessica Cleary, Psychologist Like many parents in Australia I have a devastated teenager in the house after fruitless efforts trying to get Taylor Swift tickets this week. As parents, we strive to support our teenagers through life's ups and downs, including moments of disappointment that are beyond their control. Whether it's missing out on tickets to Tay Tay or facing other circumstances where they have no influence over the outcome, our role as compassionate and loving parents becomes crucial. By providing the right guidance and support, we can help our teenagers navigate disappointment and emerge stronger and more resilient. Here are five tips to assist you in helping your teenager through situations where they lack control, with love and understanding. 1) Practice active empathy: In moments of disappointment, actively empathise with your teenager's feelings and experiences. Put yourself in their shoes and try to understand the depth of their emotions. Let them know that you are there to listen and support them wholeheartedly. By showing genuine empathy, you create a strong bond and provide reassurance that they are not alone in their struggles. 2) Avoid comparisons: Avoid comparing your teenager's disappointment to others' experiences or minimising their feelings. Each person's disappointments are valid and unique to them. Remember that everyone has different expectations and sensitivities, and what might seem insignificant to one person can be deeply disappointing for another. By avoiding comparisons, you create an atmosphere of compassion and respect for their individual emotions. Any sentence that starts with "At least..." is one to be avoided. 3) Encourage self-expression: Once the dust settles a little, encourage your teenager to express their disappointment through creative outlets, such as writing, painting, or playing music. These forms of self-expression can provide a cathartic release for their emotions and allow them to process their disappointment in a constructive way. By embracing their creativity, you empower them to channel their feelings into something meaningful and transformative. 4) Be patient and non-judgmental: It's essential to be patient and non-judgmental when supporting your teenager through disappointment. Avoid offering quick solutions or trying to snap them out of it. It's very uncomfortable for us to see our children distressed so often we can try to shift them out of their 'mood' to ease our own distress. That's not what's needed here. Instead, provide them with the space and time they need to process their emotions and navigate their own path to healing. By demonstrating patience and non-judgment, you foster an environment of trust, emotional safety and unconditional love. 5) Nurture self-compassion: In situations where disappointment arises from circumstances beyond their control, it's crucial to nurture self-compassion within your teenager. Encourage them to be kind to themselves and avoid self-blame or negative self-talk. If you notice any of this type of talk, gently remind them that disappointments are not personal failures and that they are not defined by external outcomes. Teach them to practice self-care and self-compassion by engaging in activities that promote their well-being, such as spending time with loved ones, pursuing hobbies, or engaging in mindfulness practices. It’s so hard to bear witness to our children’s experience of disappointment. Remember that your support and understanding are invaluable in helping your teenager face these challenges and emerge stronger. These practices can help your teenager embrace the uncertainties of life, navigate disappointments, and forge a path towards a fulfilling and resilient future with a compassionate heart.
A sinking feeling. Another phone call from your 11 year daughter’s vice principal. Your loving, funny, and creative child has been accused of messaging a friend a heap of unkind names. She has been identified as a bully. Bully is a word heavy with meaning. It will be helpful to approach the situation with a curious mind, focus on what is in your control, and seek support from others. Behaviour as an iceberg Bullying is a description of aggressive behaviour. Like any human behaviour it can be helpful to approach it with curiosity. Some people find it helpful to visualise an iceberg, with the aggressive behaviour being the tip, or what can be experienced, while your daughter’s motivations lie hidden under the surface. To approach with curiosity try:
Circles of control After receiving a phone call about your child’s undesired behaviour, you may have the instinct to activate panic mode. You might ask yourself a hundred unanswerable questions. “Is my child bad?” “What does this mean for her future?” “What are the other parents thinking about my family?” Instead sort the specific factors of the situation into what you can and cannot control. You can do this by drawing two circles on a sheet of paper and listing all influencing factors in a column. Factors can be as vague as “who attends your daughter’s school” to the specific, “what was the last thing I said to my child when I dropped her off at school”. The circles of control activity encourages taking responsibility for what you can control, while letting go of uncontrollable factors. It encourages accountability without martyrdom. Ask for help Finding out your sweet child has been acting aggressively can trigger feelings of shame and confusion. These uncomfortable feelings might encourage you to stay quiet, and to hide the problem from those who love and support you. Try to approach the situation by thinking of a forest ecosystem. Your daughter, you, other kids at her school, school staff, and other supportive people are all in this together. You will all thrive and feel better when there is resolution, just like the plants and animals thrive together in a peaceful forest. You may be surprised who else has experienced a similar situation when you make yourself open to receiving support. Fear, anxiety, and stress are all related emotional and psychological responses to perceived threats or challenges, but there are important differences between them.
Fear is a natural and immediate emotional response to a real or perceived threat. It is a normal response to danger and is often accompanied by physical sensations, such as increased heart rate, rapid breathing, and sweating. For example, if you hear a loud noise in the middle of the night, you may feel fear because you perceive a potential threat. Anxiety, on the other hand, is a more diffuse and generalised emotional response to perceived threats or challenges. It often involves a sense of uncertainty or apprehension about future events or situations. Anxiety can be triggered by a wide range of stimuli, and it may manifest as physical symptoms such as restlessness, fatigue, or muscle tension. Stress is a physiological and psychological response to challenging or demanding situations. It is a normal response to situations that require increased effort, such as work deadlines or public speaking. However, chronic or prolonged stress can have a negative effect on physical and mental health. PERCEIVED THREAT OR CHALLENGE Fear = Immediate response to actual or perceived danger. ⬇️ Anxiety = Diffuse and general feeling of unease or apprehension ⬇️ Stress = Physiological and psychological response to demands or pressures In summary, understanding the differences between fear, anxiety, and stress can help individuals more effectively recognize and develop strategies to manage and cope with each one. Additionally, by recognising the signs and symptoms of these responses, individuals can seek appropriate treatment or support when necessary. Overall, understanding the differences between fear, anxiety, and stress is an important step in promoting emotional and psychological well-being. Dyslexia is referred to as a Specific Learning Disorder with an impairment in reading in the DSM-5-TR.
It is recommended families look for a specialised literacy tuition program that is designed for dyslexic children. These programs should have trained professionals who understand the needs of dyslexic children and can tailor their teaching methods to meet those needs. Check for the qualifications and experience of the tutors. Make sure that they have experience working with dyslexic children and have the necessary training and certification to provide effective literacy tuition. Look for programs that offer multisensory teaching methods. Dyslexic children often learn better through hands-on activities, visual aids, and other interactive methods that engage multiple senses. Consider the location, schedule, and cost of the program. Choose a program that is convenient and affordable for your family. Remember, what works for one child may not work for another. It may take some trial and error to find the right literacy tuition program for your child. Evidenced based programs and support for Dyslexia:
The way we view our bodies has a huge impact on how we feel about ourselves and how we live our lives. Our perception of our bodies and the bodies of others starts to take shape early, and can be influenced greatly by our family’s values and beliefs, but also by ours peers and broader influences like the media.
Unfortunately, from a young age children begin to show dissatisfaction and concern about their appearance and weight, which can then lead to engaging in behaviours that attempt to control or change their young bodies. By the end of the teenage years, most young people have been on a diet of some kind. As adults, the majority of women wish to lose weight (even those who are in the healthy weight range!) and approximately two-thirds of women withdraw from activities due to feeling negatively about their bodies. So how can we move towards being more accepting of our bodies and feeling better about ourselves? Here are some tips on how to build a better relationship with your body:
If you or your child are needing further support around body image or eating, please contact the clinic to book an appointment with a psychologist or dietician Kara Vermaak. Provisional Psychologist As a parent, it's understandable that you want to be the best caregiver you can be for your child, but often parents find themselves busy, tired, overwhelmed and unable to connect with their children in the way they’d love to. It's important to remember that it’s not about being a perfect parent, but trying to be a more mindful parent. Being a mindful parent is about being present and compassionate with yourself and your child, and this takes practice. Practicing mindfulness as a parent can be a powerful tool for enriching your relationship with your child and fostering a deeper sense of connection and understanding. By being more present with your child and practicing non-judgmental awareness, you can create a safe and supportive space for them to explore and grow. Here are 3 steps to being a more mindful parent: 1. Practice self-care As a parent, it can be easy to get caught up in the demands of daily life and neglect your own wellbeing. However, taking care of yourself is essential for being a mindful parent. Make time for activities that nourish your mind and body, such as exercise, eating healthy, or spending time in nature. By prioritizing your own well-being, you'll be better equipped to be present with your children. 2. Practice active listening Mindful parenting involves being fully present and engaged with your children. One way to do this is to practice active listening. This means giving your full attention to your child when they're speaking, without interrupting or rushing them. Listen to their words, tone, and body language, and respond with empathy and understanding. By truly listening to your child, you can deepen your connection with them and help them feel seen and heard. 3. Practice non-judgmental awareness Mindful parenting involves being aware of your own thoughts and emotions, as well as those of your child. Rather than reacting to challenging situations, try to approach them with non-judgmental awareness. This means observing your own thoughts and emotions without judgment or criticism, and responding with kindness and compassion. By modelling this kind of awareness and acceptance for your child, you can help them develop a healthy relationship with their own thoughts and emotions. Remember to be gentle with yourself as you cultivate your mindfulness practice. It's okay if you have moments of distraction or judgment - that's all part of the learning process. The important thing is to approach each moment with curiosity and compassion, and to continue practicing even when it feels a little challenging. For more support, please reach out and book an appointment with one of our friendly psychologists
Liz Greig. Provisional Psychologist Do you really know what self-care is? Self-Care can mean so many different things to so many different people. Here are 4 common misconceptions about self-care: 1. Self-care is selfish One of the most common misconceptions about self-care is that it is selfish. In reality, taking care of yourself is essential for your physical, mental, and emotional well-being, and it can actually help you be more productive and better able to care for others. Self-care involves making sure your basic needs are met, such as getting enough sleep, eating good food, and engaging in physical activity. It also includes taking care of your mental and emotional health, such as practicing relaxation techniques, setting boundaries, and seeking professional help when needed. Prioritizing your own well-being through self-care is not only beneficial for yourself, but it can also have a positive impact on those around you. Practicing self-care is an act of self-respect, not selfishness. 2. Self-care is all about pampering Many people believe that self-care is all about indulging in luxurious activities like spa treatments, shopping sprees, or fancy meals. While these things can be part of self-care, they are not the only way to take care of yourself. Self-care looks different for everybody, and can include things like sleeping, eating foods you enjoy, physical activity, reading a book or cuddling with a pet. 3. Self-care is only for people who have time and money Another common misconception about self-care is that it is only for people who have the time and money to indulge in it. In reality, self-care can be as simple as taking a few minutes to meditate or stretch, going for a walk, or taking a relaxing bath. Self-care is about prioritizing your well-being and finding ways to take care of yourself, no matter your circumstances. 4. Self-care is a one-time thing Some people believe that self-care is something you only need to do when you're feeling stressed or overwhelmed. In reality, self-care should be a regular practice that you incorporate into your daily routine. Taking care of yourself on a regular basis can help prevent burnout and improve your overall quality of life. Prioritizing your own well-being through self-care is an ongoing process that requires regular attention and effort. Book an appointment with one of our psychologists for more support around implementing your own self care plan
Ceren Celebi. Provisional Psychologist While some level of anxiety is normal in children, excessive anxiety can interfere with a child’s daily activities or quality of life. There are several apps available that can help children manage their anxiety. It can provide children with tools and strategies to help them identify, challenge, and reframe negative thoughts, as well as develop emotional intelligence and mindfulness. Here are 5 helpful apps to help support an anxious child: 1. Headspace for Kids: Headspace is a popular mindfulness app that offers a special section for kids. This app provides a range of guided meditations, breathing exercises, and visualizations that are designed to help children manage their anxiety and stress. 2. Stop, Breathe & Think Kids: This app uses fun and engaging activities to help children develop emotional intelligence and mindfulness. It includes a range of guided meditations, breathing exercises, and mindful activities that can help children manage anxiety and improve their overall well-being. 3. Worry Box: Worry Box is a cognitive-behavioural therapy app designed to help children cope with worry and anxiety. The app offers a range of tools and strategies to help children identify, challenge, and reframe negative thoughts. 4. Smiling Mind: Smiling Mind is a mindfulness app designed specifically for children and adolescents. The app offers guided meditations and mindfulness exercises that are tailored to the age and developmental stage of the user. 5. Calm. This app is a popular meditation and relaxation app that offers a range of guided meditations and breathing exercises that can help children manage anxiety and stress. The app also offers sleep stories and other relaxation techniques that can help children calm down and relax before bed. It is important to note that while these apps can be helpful, they should not be used as a replacement for professional help. If a child’s anxiety is severe or interferes with daily activities, it is important to seek professional support from a mental health professional.
Jacob Spinks. Psychologist Playing junior sport at an elite level can bring about feelings of performance anxiety, stress and nervousness. The journey can be challenging and sometimes overwhelming, and although it's normal to feel anxious and nervous before a big game, children do not have to experience these feelings alone. Excessive anxiety can hinder your performance and affect your overall quality of life. One of the most important things to remember is that you're not alone in this journey. Many athletes face similar challenges and feelings. Here are some ways to manage these feelings in the lead up to a big game: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, and visualisation. These techniques can help you reduce anxiety levels and feel more calm and focused before a big game. Challenging negative thoughts is another helpful strategy to improve mental well-being. Negative thoughts can fuel anxiety and self-doubt, which can hinder your performance. Learning to challenge these thoughts and replace them with positive affirmations can help you feel more confident and focused. Seeking support from a trusted friend, coach, or psychologist can also make a significant difference in managing anxiety. These individuals can provide you with strategies and techniques to help manage your symptoms and provide you with the support you need. Building resilience is another important strategy to cope with the challenges that playing sport can bring. Resilience involves developing the skills and mindset to overcome setbacks and challenges. This can help you cope with the ups and downs of elite sports and reduce your anxiety levels. Lastly, taking care of your physical health can also help reduce anxiety. Eating a healthy diet, getting enough sleep, and engaging in regular physical activity can help you maintain a healthy balance and feel your best. Remember, it's not just about achieving your goals, but also enjoying the journey. If you're struggling with anxiety, please don't hesitate to reach out for help.
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