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Culture Growth Health and Wellness Human Resources Leadership

Is It Time for a Parent-Teacher Conference About Your Parenting Style?

If you’re reading this, chances are you’re a Conscious Parent eager to raise your kids using effective communication and active listening. Perhaps you’ve even joined us for the 90-Day Parenting Reset and are practicing the principles of the Guidance Approach to Parenting at home.

But what happens when your child steps outside their protected family bubble? How do you explain the Guidance Approach to Parenting to teachers, child care providers, and even grandparents?

The adult caregivers in your child’s life don’t need to subscribe to the same parenting method as you, but they do need to respect your decisions on how to raise your children.

Talking to Caregivers and Teachers About How to Treat Your Child

These proactive discussion points can help you effectively communicate your parenting style to adults who interact frequently with your kids:

  • “I treat my kids with the respect every human being, regardless of age, deserves.” At the core of the Guidance Approach to Parenting is the conviction that children are humans too—which means they deserve to be seen, heard, and respected. This fundamental value should lead any conversation you begin.
  • “We encourage self-direction instead of reward vs. punishment.” Explain to your child’s teachers that instead of a punitive approach to “bad” behavior, you prefer self-directed resolutions. If your child has an altercation with a classmate, ask their teacher to help identify the root of the problem. Was there an unmet need or a misunderstanding? Once both sides of the story have been heard, the conflicting parties should collaborate on a solution that makes everyone happy.
  • “We use acknowledgement rather than praise.” Praising a child’s looks or intelligence teaches them to measure their self-worth based on superficial traits and what other people think of them. It also brings the poison of measuring their self-worth from external factors.
    Acknowledgment connects a child to their own sense of accomplishment so they can more clearly see their own skills and competencies, and sense into how they feel about themselves.  After all, the cornerstone to solid self-esteem isn’t seeking others’ approval or praise.
    Assure grandparents that they can congratulate their grandkids for a job well done, but that they should emphasize hard work and self-discipline as opposed to empty praise for being “smart.” For example, “I admire how hard you worked on that.” “Congratulations!” “Did you know you could do that?” and “You seem proud of yourself.”
  • “I refrain from using negative adjectives to describe my kids (e.g. calling them “spoiled” or “bad”). There’s a big difference between pointing out that a child made a mess and making them feel like they are a mess. No one likes to be called names! Ask the adults in your children’s life to use non-blameful descriptions of behavior and to avoid names or labels that can undermine your kid’s confidence or sense of self.
  • “Our children know when we talk down to them.” When my daughter Pia was in elementary school, she came home one day absolutely indignant at how a friend’s mother had spoken to her. “Mom, she never would’ve talked to you that way,” she said. She was right. Adults assume that kids won’t catch the nuances in our communication, but they can tell when they’re being talked down to. It can’t possibly feel good to be marginalized and viewed as “less than” just because you’re a child. Caregivers should always be aware of how they’re talking to children.

Sharing your perspective with people who don’t hold the same beliefs isn’t always easy. And altering someone’s point of view won’t happen overnight. But you owe it to yourself and your kids to have these tough conversations.

If you need further guidance starting a dialogue with the adults in your children’s life, our private parenting Facebook group can offer support and help you build your confidence. We stream live every Tuesday at 6 pm PST. You can put your questions and concerns in the comment thread and get them addressed right then and there.

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Growth Health and Wellness

Ask Katherine: Are the 3 Rs Inevitable?

Dear Katherine,

You talk about eliminating the 3 Rs (resistance, rebellion, retaliation) through conscious parenting. But don’t you think the 3 Rs are inevitable? 

Why is overcoming them so crucial, and is it even possible to put an end to them completely? 

Sincerely,

It Feels Impossible

Hey there, It Feels Impossible! I love this question.

I believe that when we deem kids’ behavior inevitable, we’re not giving them enough credit.

The reality is, we’re all in control of—and responsible for—our emotions, reactions, and behaviors. It’s a concept known as the internal locus of control.

When children exhibit the 3 Rs, they choose those responses. The keyword there is “responses.”

The 3 Rs are responses to feelings they’re experiencing. Negative feelings and unpleasant emotions are inevitable, even for what some would identify as “well-behaved” children. The variable is how your child chooses to react to those feelings.

A key aspect of the parent-child relationship is helping our kids navigate the way they respond to stimuli, and we can set them up for success by being intentional in our parenting.

Using controlling forms of discipline, like yelling, spanking, or dominating our children, activates the urge to retaliate, rebel, and resist. The 3 Rs are a way for kids to try and reclaim power, so, naturally, they exhibit those behaviors when you take their power away.

In my TEDx talk at Case Western Reserve University, I detail the connection I see between school shooters and the 3 Rs. When a young man in Portland, Oregon, came to school armed, a coach who worked at the school was able to disarm him by wrapping him in a hug and repeatedly telling him, “I’m here for you.”

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If that coach had tried to use strict discipline, which focuses on punishments and rewards, the outcome could have been deadly.

guidance approach to discipline offers an effective alternative to the authoritarian method that breeds more undesirable behavior.

Conscious parenting is about teaching emotional self-regulation, healthy non-violent self-expression, and problem-solving skills so children and adolescents can attain mastery over themselves and their behavior.

In short, it’s possible to avoid the 3 Rs. You and your children can move past them and into a much better, more peaceful life together. I fully believe in you!

Love and Blessings,

Katherine

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Growth Health and Wellness

Ask Katherine: My Daughter Is Spoiled

Katherine,

It pains me to write this, but our daughter is spoiled. She completely melts down when we say no—screaming, crying, and even getting physical. 

We need to start saying no to her. But these tantrums feel impossible to overcome. 

What should we do? 

Sincerely,

Nervous It’s Too Late

Hey there, Nervous It’s Too Late!

This situation is challenging, but I promise you it’s fixable.
First of all, humans are programmed to respond to crying babies and children, so try not to beat yourself up too much for doing whatever you can to calm your daughter down when she starts to escalate.

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That said, a healthy parenting relationship means holding firm when you say “no,” and your daughter needs to accept that reality. There may be some unpleasant days or weeks in your future, but if you stay strong, your efforts will pay off.

Here’s what I recommend: Check in with yourself about each thing you’re responding to. Is your answer really a hard no? Saying no with ambivalence is probably one of the reasons it’s easier to go back and change your mind when your daughter reacts so emotionally.

If you feel strongly about your no response, even once she reacts negatively to it, you need to hold firm. Remember that maintaining your position doesn’t mean you aren’t a supportive parent.

Try and defuse your daughter’s emotional response by keeping a level head. Assure her that you understand your “no” is difficult for her to hear, and you get that it’s disappointing. Then, explain why you’re saying no. Because it’s not healthy for her to stay up too late, eat too much sugar, watch too much TV, etc.

Let your daughter know that raising children right is about looking out for them, and sometimes that means saying no to the things they want.

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Will this conversation go over well? At first, probably not. But you’ll both survive, and you’ll build a better, shared understanding of one another in the long run.

Still, it’s important to listen to kids when they’re melting down. What need isn’t being met? It’s okay to change your no to a yes for a valid reason. If your daughter feels bad about herself, and having a little ice cream and extra TV with you would help her feel special, you won’t undo your hard work by budging every now and then.

And if ice cream and TV aren’t the solutions you’re willing to provide, there’s probably a compromise to be found through parent-child communication that can meet everyone’s needs.

Finally, and I can’t stress this point enough: there’s no such thing as a “spoiled” kid.

There are unproductive behavioral patterns that cause distressing behaviors. Both you and your daughter have a role to play in breaking those patterns and forging new ones. I highly encourage you to check out my TEDx talk on this topic. Shifting your mindset about your daughter is vital to building a stronger relationship with her (and ending these tantrums)!

I wish you all the best on this journey! I believe in both you and your daughter!

Love and Blessings,

Katherine

P.S. Want to see and hear more from Katherine? Subscribe to our Conscious Parenting Revolution YouTube channel!

Categories
Growth Health and Wellness

Key Nutrients for Restful Sleep

Until a betrayal is healed, we have a wild range of emotions and symptoms to manage like sadness, anger, anxiety, exhaustion and more. It’s important to do something to modulate all of these feelings and aspects of healing that you’re going to be working through until you’re able to move through it completely.

Last week I wrote about the importance of sleep. It’s non-negotiable and at a time where we need quality, restorative sleep the most, it’s common to have trouble falling asleep, staying asleep, and waking up feeling refreshed. This leaves us feeling exhausted and lethargic which then contributes to a lack of clarity as well as less patience.

While in last week’s post I talked about how to improve your sleep environment as well as create a helpful sleep routine, it’s also important to realize how quickly nutrients become depleted during stressful times. Even the healthiest diets may not be enough to combat how quickly we’re burning through nutrients that supply us with the energy, strength and clarity we need.

So what nutrient support do we need?

Just as you might find additional support to help navigate your mental and emotional state after an experience with betrayal or shattered trust, it’s important to get nutrient and sleep support as well during these times. Let’s talk about key nutrients that combat stress and help promote restful sleep.

GABA, Gamma-aminobutyric acid helps promote sleep while also reducing mental and physical stress. It helps create a sense of calmness and helps to reduce anxiety which is important when we’re working through feelings of fear and stress.

L-theanine is an amino acid found in tea leaves. It boosts GABA (which helps create a sense of calm) along with other neurotransmitters that help to regulate emotions and mood. It also helps reduce brain chemicals associated with anxiety and stress.

Melatonin: Melatonin helps to regulate our circadian rhythm by being secreted in response to darkness. Light at night can disrupt melatonin production (which is why sleeping in a dark and tech free room promotes restful sleep). Melatonin can help us fall asleep more quickly as well as improve the quality of our sleep.

5-HTTP: 5-Hydroxytryptophan is another amino acid produced within the body. It helps raise serotonin levels in the brain. Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, appetite, anxiety and mood.

Pyridoxal phosphate (P-5-P or PLP): PLP is an active form of vitamin B6, a nutrient that supports the brain, heart and immune system. While B-6 is found in certain foods, processing and refining foods dramatically reduces the availability of B-6. It’s common to have a B-6 deficiency due to a poor or processed diet, and this can impact our sleep, strength, mood and more.

Ok, so now what do we do?

Any food or supplement that’s processed, that includes fillers, or is of poor quality is a waste of energy and expense. These nutrient-void subquality products actually cause your body to work harder to absorb, digest and process them. As if betrayal wasn’t hard enough to “absorb, digest and process,” this is why it’s important to take your nutrition and supplementation seriously: even if it’s only for a short period of time while you’re struggling to find solid ground again after your experience. It’s a time when you want to have the highest concentration of nutrients of the highest quality so you have the additional support necessary to sleep when you need to, as well as to help you think clearly when you’re awake.

Here’s why we created Sleep.

Sleep is a blend of botanicals, nutrients, and neurotransmitter precursors designed to support quality, restful sleep. By providing nutritional support for calm brain activity, Sleep promotes relaxation and offers help for occasional sleeplessness.

Sleep is a formulary blend of botanicals, nutrients, neurotransmitters, and neurotransmitter precursors designed to support quality sleep.   By encouraging the calming of brain activity, Sleep helps not only with the ability to get to sleep, but also to stay asleep.

Sleep may:

  • Serve as a sleep aid and general relaxant without causing sleep hangover
  • Provide a natural sedative effect without causing morning drowsiness
  • Reduce generalized anxiety symptoms
  • Improve pain tolerance in chronic pain syndromes, increasing the ability to sleep through the night

Key ingredients include: 

  • Blend of safe nervine botanicals known for their relaxant properties and ability to reduce tension and promote sleep, without causing morning grogginess. It’s also made with non-GMO ingredients
  • Calm-a new, proprietary form of GABA (body’s main calming neurotransmitter), naturally manufactured through a fermentation process and considered more effective than other traditional, chemically produced synthetic forms of GABA
  • L-theanine for support of calming neurotransmitter production, clinically proven to reduce stress and improve the quality of sleep
  • Melatonin– a hormone whose main role is in the control of the circadian (day/night) rhythms. Its production should peak at night and is instrumental for maintaining quality sleep patterns. Melatonin production declines significantly with age, often causing sleep difficulties as­sociated with aging.
  • 5-HTP– precur­sor to serotonin, supports further melatonin production during the night to help with staying asleep
  • Pyridoxal-5-phospate(activated form of vitamin B6) – helpful in the conversion of 5-HTP to serotonin (5-HT)

Who Should Take Sleep?

Check with your doctor first, but sleep is ideal for those experiencing difficulty getting to sleep, or staying asleep through the night.

Prioritizing sleep is key when we’re stressed and betrayal is certainly a time when stress is extremely high. When we’re well rested, we can then move through all of the other priorities that need our attention. And, with sleep, we’ll move through them more effectively and efficiently.

Dr. Debi
Founder and CEO, The PBT (Post Betrayal Transformation) Institute

 

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Culture Growth Health and Wellness

Ask Katherine: I’m in a constant power struggle with my strong-willed child!

6 tips for transforming power struggles into parent-child collaborations.

Hello, Conscious Parent! Welcome to “Ask Katherine,” a monthly Q&A with real-life parents/caregivers. If you’d like to submit a question of your own, email me at katherine@consciousparentingrevolution.com.

Dear Katherine,

I am a mother to a lovely, zany, strong-willed 8-year-old girl. I love her to smithereens, but sometimes it feels like we’re in a constant power struggle. Last weekend she wanted to wear a bathing suit to church. Today, she refused to wear a coat—in the middle of winter! I value her firm sense of self and the vitality of her character, but I don’t want to be caught in a cycle of push and pull. What do I do?

Love,

The Struggle is Real

Dear The Struggle is Real,

First, I want to congratulate you on raising such an amazing little girl! A strong-willed child isn’t a “bad” child, but a unique person with special gifts and talents. Their innate sense of self-direction and motivation positions them to become amazing leaders. They’re often vibrant and passionate free-thinkers who aren’t easily deterred by outside pressures.

I, too, have a strong-willed child. My daughter Pia had (and shared!) opinions very early on and I had to learn how to effectively communicate with her and meet her needs.

The Struggle is Real, you wrote that you value your daughter’s vitality and sense of self. That’s wonderful! As parents, it’s our responsibility to encourage a strong will, not break it. You can empower your child’s identity and still keep the peace.

Here are 6 tips for transforming power struggles into parent-child collaborations:

  1. Encourage independent learning. Known for being spirited and brave, strong-willed children learn by experience. She wants to ride a bike without your help? Let her. She decided to cut her teddy bear open and sew it back together? Tell her to go for it. (She may cry later, but you’ll be there to comfort her.) As long as she’s not in any real danger, give her the space to test her limits. She’ll be all the wiser for it.
  2. Teach self-direction. If there’s one thing strong-willed children crave, it’s being in charge of themselves. Take this opportunity to teach healthy autonomy. Ask her to create her own daily schedule, plotting out blocks of time for activities like school, play, and sleep. Strong-willed kids are quite collaborative when given the freedom to express themselves.
  3. Give choices, not ultimatums. If your daughter is anything like mine, she probably hates submitting to a parent’s will just because they said so. Explain to her why she can’t wear her swimsuit to church (swimsuits are for swimming), then give her the choice to pick out another outfit. You can even compromise by allowing her to wear the swimsuit underneath a dress.
  4. Set routines. Most strong-willed kids need to be able to predict what happens next. Setting regular routines helps them know what to expect. Collaborate with everyone though so that each person’s feelings and needs are considered when creating the routines and you will save yourself a lot of agony. If others are included in the conversation, then you have avoided all the power struggles because they were a part of the decision making process. No more trying to sneak in another hour of screentime!
  5. Practice positive communication. Instead of yelling back when your child is throwing a tantrum (I know it’s tempting), take a deep breath and give them time to wind down before you engage. When everyone’s calmer, ask your child if she can reframe what she needs to say in a more considerate way.
  6. Listen. When a child violently opposes a simple request (e.g. to take a bath), there’s usually a deeper reason why. Sit down and ask her what’s really bothering her. The art is to do that without asking too many questions but really listening. Listening allows you to sense into what the problem is “behind the problem.”  “Seems like something is bothering you” will get you further than a more direct “What is wrong with you?” Finding the real cause of conflict will help you address it at its core.

The Struggle is Real, when your strong-willed child is “acting up,” that’s when she needs you the most. Let her know that power struggles are unnecessary because you’ve got her back and have her best interests at heart. When it’s clear to her that you value her identity just as much as she does, your strong-willed girl will become your best ally.

 

Love and Blessings,

Katherine

Categories
Growth Health and Wellness

Top Sleep Strategies During Stressful Times

Sleep. It’s one of the last things we’re getting enough of when we’re struggling with a betrayal, shock, or trauma of any kind. All of the painful thoughts, reminders, and triggers that you may have been able to outrun during the day seem to come out in full force at night.

When we’re busy and distracted, we can put these things on the back burner but they seem to show up at night in full force. It’s when the thoughts we’ve been outrunning seem to look to be processed, looked at, dealt with. This is when the “monkey mind” can keep us tired and wired for hours.

Sleep is absolutely essential for the healing process.

It needs to be a priority and it’s not just about the number of hours you’re sleeping, but the quality too. Restful, reparative, and restorative sleep is what’s needed to help us cope, think more clearly, and better move through our experience.

Think about it. Even when you’re not under extreme stress and you haven’t gotten the sleep you needed. You’re on edge, it’s hard to think clearly, and it’s challenging to make wise decisions. So if you’re under the stress of betrayal, shattered trust, or reeling from something you never saw coming, it can be brutal.

It’s important to not only be able to fall asleep, but to stay asleep. Quality melatonin will help you fall asleep and melatonin is also a great antioxidant. So many studies talk about the benefits of melatonin. When there’s also the right support which also includes 5-HTP (which is 5-Hydroxytryptophan), that’s going to help you stay asleep. This also supports serotonin, which is a feel-good neurotransmitter, so it’s going to help with depression too; something common to betrayal as well.

P5P (a natural, most bioavailable form of B6) is also essential. Theanine is a great calming neurotransmitter and GABA (a calming and relaxing neurotransmitter) helps create calm as well. The right biochemicals are also helpful to support the nerves and nervous system; bringing in relaxant properties.

So what can you do to create  a healthy sleep protocol?

Check with your doctor to see if an all-natural, quality sleep supplement would help. It can serve as temporary support at a time when sleep simply isn’t optional.

In addition to support to help create reparative and restorative sleep, it’s also helpful to have a sleep routine and a healthy sleep environment.

Let’s talk about a healthy sleep routine.

For a healthy sleep routine, here’s where you want to create conditions that signal to the body and mind that it’s time to wind down and prepare for a restful night. That means, shutting down all tech way before it is time to sleep. Instead, use that time for something soothing and calming. Take a bath, use calming essential oils, read a book (not one that’ll keep you up and engaged, but a book that’s relaxing), or have some chamomile tea (no caffeine after noon). Through a calming nighttime ritual, you’re letting your body know it’s slowly time to wind down.

A point worth mentioning. Since the thoughts that were able to be put aside during the day come out at night, how do you drown out the sounds and potential images making their way into your mind the minute your head hits the pillow? Of course, these thoughts need to be worked through so avoiding them isn’t the solution. Get support around moving through your experience. But, when they intrude on your sleep, this isn’t the time to do deep, healing work.

So many people I’ve worked with have found that falling to sleep listening to calming music, meditations or an audiobook that helps you feel safe, grounded, and connected can help. What’s also great about this is, instead of marinating on the problem while you sleep, you’re subconsciously helping to reprogram your mind with ideas and concepts more helpful and soothing.

How’s your sleep environment?

Finally, your sleep environment plays a role in restful sleep too. You may think those bright colors, messy room, or cluttered space isn’t vying for your attention…but it is. A cluttered space equals a cluttered mind. Also, those bright colors and other “noise” in your space can be preventing you from the soothing ambiance you need to create a more restful environment.

Whether it’s creating a calming space, restful routine, temporarily supplementing or implementing more healing practices during the day that prevent unprocessed emotions from coming out at night, prioritizing sleep is key to your body, mind, and heart.

Dr. Debi, Founder and CEO, The PBT (Post Betrayal Transformation) Institute

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Best Practices Culture Growth Health and Wellness Women In Business

Dear Katherine: My Son Shuts Down After School

Dear Katherine,

When I pick my son up from school, he seems to shut down completely. I ask him about his day, and he gives me one-word answers or responds, “I don’t know,” to my questions. 

He’s definitely prone to anxiety, but I’m worried about how down he seems when he gets home. 

How can I get him to open up? 

Sincerely,

Feeling Bummed

Feeling Bummed,

I’m sorry to hear that your son seems so down when he gets home from school. I think I can help.

Generally speaking, there are three options for confronting undesirable behavior in children:

Option #1: Change your child’s behavior. Most parents start here. Attempting to change a kid’s behavior may seem like the most direct response, but it isn’t easy, and the changes won’t happen overnight.

Option #2: Change your own behavior. Adjusting your own behavior is easier because you have full control of your actions. Who among us doesn’t have things they could change to elicit different reactions from people?

Option #3: Change the environment. Believe it or not, this third option is the simplest and most effective course of action. Ask yourself how you might adjust the environment to impact your child’s behavior.

I recommend starting with Option #3. Here’s my parenting tip for you, Feeling Bummed:

Bring a nutritious snack along when you pick up your child from school and try to make sure he eats it as soon as you get in the car. This small action could yield significant results. Let’s unpack why.

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Children burn glucose much faster than adults. The brain needs glucose to process information and carry out tasks. You mentioned that your son has anxiety, so it stands to reason that he’s probably burning more glucose than a non-anxious child because of all the mental work he puts in to make it through the day.

Most kids are hungry by the end of the school day, which can deplete their mental bandwidth. Providing carrots, apple slices, or cheese and crackers at pickup can make a world of difference in your parent-child communication.

Once you give him his snack, hold off on asking any questions for a solid 10 minutes to let his brain absorb those nutrients. In the meantime, prime him for a positive interaction by telling him that you missed him during the day, you’re happy to be spending time with him now, and you love him.

If bringing him a snack doesn’t work, try out other environmental adjustments until you crack the code. Maybe your son doesn’t like to talk when he’s in the car. Perhaps he needs a good 30 minutes to decompress before he’s ready to engage with you.

Keep in mind that children are outer-directed all day long and have no opportunities to exercise their autonomy needs at school. Getting in that car or finally landing at home is their first chance to choose space, quiet, and self-direction.

The sooner you start experimenting, the faster you can expect your parenting win. I’m rooting for you!

Love and Blessings,

Katherine

P.S. Have you heard my latest podcast with Women Road Warriors? I loved speaking about How to Communicate with Your Kids & Teens Without Losing Your Mind with Shelley Johnson and Kathy Tuccaro! Listen here!

Categories
Growth Health and Wellness Skills

Dear Katherine: My Kids Love Video Games—Should I Be Concerned?

Dear Katherine,

My kids love playing video games. They seem to take genuine pleasure in this activity, and while they’re occupied, I have a chance to do household chores and enjoy a little time to myself. 

I know there are better hobbies out there—but if they like gaming and it gives me a bit of space, is that so wrong? Am I making a parenting mistake by letting them play? 

Sincerely,

Guilty As Charged


Hey there, Guilty As Charged,

First of all, you have nothing to feel guilty about here! Check your shame at the door. We’re all human.

Gaming—and screen-time in general—is a sore spot in many parent-child relationships. It’s hard to imagine eliminating these activities because, as you said, your kids enjoy playing video games, and you enjoy having some space. Not to mention that screen-time has become an undeniable part of children’s social lives.

But of course, “too much” of anything can be a problem.

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So what constitutes “too much” in terms of gaming? The answer: It depends. 

Rest assured that you probably don’t have to put an end to your kids’ gaming. This kind of hobby can have a place in a healthy, well-rounded child’s life. The issue is when it becomes an addiction.

I did a webinar with Cam Adair (founder of Game Quitters, the world’s largest support platform), who once struggled with video game addiction. He dropped out of school, lied to his parents about having a job, and eventually experienced suicidal ideation. At the height of his problem, he was gaming 16 hours a day.
We talked about how one of the risk factors for full-fledged gaming addiction is using video games as a coping mechanism or a means of escape. The amount of time someone spends gaming matters much less than why they’re gaming in the first place.

Here’s a good litmus test: If your child is gaming and you ask them to stop—for dinner, homework, or something else—are they capable of easily walking away? If so, there may not be cause for concern.

If they have trouble walking away, there may not be cause for concern either.  If they are in the middle of getting to that next level at the very moment you call for them, they may just need a few more minutes!

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It’s also important to take a holistic view of your kids’ lives outside of gaming.

Are they doing well in school? 

Do they have nice friends? 

Are they generally kind and happy? 

Do they get proper exercise and nutrition?

The answers to those questions will help you determine if playing video games is a solution for another problem—or just another activity that brings your children joy.

If you are concerned, Game Quitters—Cam’s game addiction support community—is an excellent resource. But first, start a conversation with your kids about their gaming habits. Good old-fashioned quality time and better parent-child communication may be enough to keep them from entering unhealthy territory.

Tell your child that you want to spend time together as a family, and be sure to plan activities that excite them. Steer clear of using power and control because that is guaranteed to activate the 3Rs (retaliation, rebellion and resistance) and generate a resentment flow.

I hope this response gave you some peace of mind, Guilty As Charged. Your kids’ love for video games is likely healthy and normal.

Love and Blessings,

Katherine

P.S. Do you have a gut feeling that your kid’s gaming obsession is an escape from other unmet needs? Watch our free webinar and take a deeper dive to understand how to get rid of retaliation, rebellion and resistance here.

Categories
Body Language Culture Health and Wellness

Is Your Tank Running On Empty?

Taking care of your kids starts with taking care of yourself.

Are you overextending yourself to meet your family’s needs? Do you feel trapped in an exhausting juggling act with no end in sight? It’s time to take a step back and practice some self-care.

Parents, we live in extremely stressful times. But prioritizing everyone else’s needs at the expense of our own isn’t the answer. When we fall into this trap, our own health and wellness suffers, preventing us from becoming the parents we want to be.

I know you’re committed to being 100% present for your children—and that means first allowing yourself the bandwidth to fulfill your own needs.

We’re all familiar with the oxygen mask analogy: you have to put your own mask on first. It sounds easy in theory, but in practice, it’s not always easy to prioritize yourself. Know that when you practice self-care, you ARE becoming a better parent for your children.

And taking care of yourself doesn’t have to be overly lavish or take tons of time. It can be doing something simple:

  • Going for a quick walk
  • Calling a friend
  • Spending quality time with your partner (without the kids!)

If there’s one thing you should remember, it’s that taking care of others starts with taking care of yourself. Fill your own tank and your whole family will reap the benefits.

Categories
Growth Health and Wellness

How Your Body is Managing Your Stress

Whenever we go through trauma, the body responds. The body has a biochemical reaction to what we’re experiencing in our life, and it’s all for our protection. It’s to help us cope with what we’re facing, help us deal with it as it’s occurring, and help us move beyond the stressful experience once the threat is over. For this process to work successfully, however, our bodies will burn through lots of nutrients, the raw materials that our body is designed to utilize to help us deal with life and deal with stress effectively.

Back in the caveman days, those stressors may have been running from a wild animal. In today’s more modern society, that stress can simply be the stressors of our daily lives. That can look very complex and be incredibly overwhelming; especially when the stress is ongoing.

In order for us to be able to process, address and meet the needs of what we’re going through, (and for healing), we need powerful nutrients. It’s easy to burn through those nutrients quickly under excessive stress and while we can get many of those nutrients from a healthy diet, prolonged or excessive stress requires additional support.

Think of the stress left in the wake of the shattering of trust and/or betrayal. The shock of the experience imprints itself on your body, mind, and heart. That shock ignites the stress response which then lays the groundwork for symptoms, illnesses, conditions, and disease.

For example, in the over 50,000 people who’ve taken the Post Betrayal Syndrome quiz, 45% have a gut issue which can be anything from Crohn’s disease, IBS (irritable bowel syndrome), leaky gut, diverticulitis, constipation, diarrhea to name a few. Even if the person continues to eat a healthy diet (and that’s often the last thing someone is thinking about when they’re reeling from a betrayal), they’re not absorbing or retaining the healthy nutrients they’re taking in.

The body has a hierarchy, a protocol for dealing with stress that often involves shutting down digestive processes and increasing stress hormones. That stress revs up your metabolism and makes you require more nutrients. It’s like this; if you were crossing the street and a car was racing towards you, blood and oxygen are sent to your heart, lungs, and limbs so you can quickly move aside or jump the curb to safety. Normal processes are diverted from the digestive system until the dangerous situation is over. Well, under chronic stress, the message is never fully received that you’re safe. So, the digestive system isn’t getting what it needs and it’s a common reason why digestion is suffering.

So, what can you do?

While managing the stress is crucial, it’s helpful to support your body’s needs however you can. One of the simplest places to start is by making sure at least one meal is nutrient-dense, easy to absorb, digest and process. It also has to be simple, quick, and easy because our attention is on finding solid ground to stand on again, and we simply don’t have the mental resources to put towards extensive meal preparation.

For me, that means a daily, nutrient-packed smoothie loaded with superfoods, vitamins, minerals, quality protein, and something that tastes great. At the same time, it’s also important to retain the nutrients we’re taking in, and here’s where digestive enzymes will help.

Most importantly, the body needs to recognize that the threat has passed, that you’re safe, and that everything can find its way back to a place of balance and equilibrium. No simple task when healing from betrayal but absolutely possible, even predictable when you move through The 5 Stages from Betrayal to Breakthrough.

Remember, healing from betrayal and shattered trust requires healing on all levels so whichever level you’re working towards, it’s a great step in a healthy direction.

Dr. Debi, Founder and CEO, The PBT (Post Betrayal Transformation) Institute