C-Suite Network™

Menu
Search
Close this search box.

Category: Health and Wellness

Categories
Culture Growth Health and Wellness

Dear Katherine: My Son Gets Anxious When We’re Apart

Dear Katherine,

 

My son is very nervous whenever we’re apart. When he’s at school, he wants me to be working from home so he knows that I’m there. Even if I’m just around the block, he stresses out about it. 

He’s afraid that I won’t come back or that I won’t come to pick him up. 

He’s 10 years old, and I want him to enjoy school and other activities that I’m not present for. 

What can I do? 

 

Sincerely, 

Trying My Best

 

Trying My Best,

 

My heart goes out to your son. He’s dealing with some big feelings! Your situation sounds like a classic case of separation anxiety.

 

What I want to emphasize first and foremost is that it’s perfectly okay for him to have these feelings. Everything we experience in life serves a purpose—even our most negative emotions. We should never tell our kids that their feelings are bad, scary, or wrong. Doing so is one of the biggest parenting mistakes we can make.

True self-acceptance has to come first if you want your son to be able to change. When we judge ourselves or our children, we create an unsafe environment for this transformation to take place.

I have two pieces of advice to help you both through this challenging period:

 

1. Be a supportive parent while your son sits with his feelings. 

Your son needs to learn how to be with the parts of him that are anxious instead of letting them define him. Help him create space between him and his anxiety. You can start by talking about it together.

Try saying, “Wow, something inside you is feeling really worried.” Provide space for him to talk about his concerns and how they make something in him feel. With practice, he’ll be able to turn toward these scary feelings, understand what they’re trying to tell him, and get bigger than what’s bugging him.

Remember, your son can only understand these feelings if can separate them from his identity. If he thinks that he is anxious, instead of recognizing that something inside of him feels anxious, he won’t be able to accurately assess any associated feelings.

This approach will help your son cope with negative feelings for the rest of his life. But there are other immediate actions you can take that will help his anxiety, too.

2. Find ways to be with him, without being with him physically. 

Separation anxiety is a common issue in parent-child relationships. Fortunately, you can help your child feel connected to you even when you’re apart. Together, brainstorm ideas that could help him through the day.

 

Here are a few to get you started, but this should be a collaborative effort with your child:

  • Give him a photo of you to keep in his pocket. When your son misses you, he can take out the photo and look at it to remember that you aren’t far away.
  • Send him messages throughout the day. If your son has a phone that he can use at school, message him periodically to check-in. No phone? No problem. Write him little notes to keep in his folders, lunchbox, or pencil case to remind him that you’re thinking of him.

Separation anxiety can be difficult for parents and children, but I know you two will get through it together!

Love and Blessings,

Katherine

 

P.S. The Mother Side on Good Morning Washington (ABC7, WJLA) was so kind to have me discussing how we can be more mindful in our approach with our children! I’m so grateful to be able to introduce our gentle parenting all over the world. Thank you so much for supporting the Conscious Parenting Revolution message!

Categories
Culture Growth Health and Wellness

How to Help Your Child Navigate a Not-So-Normal Holiday Season

This year’s holiday season reminds me of the opening line in Louisa May Alcott’s Little Women:

“‘Christmas doesn’t feel like Christmas without any presents,’ grumbled Jo, lying on the rug.”

The story is set in the middle of the American civil war, and the four March sisters are grieving over not being able to spend Christmas with their army chaplain father—as well as not having enough money for gifts.

Our current situation has been described countless times in the last 9 months as a “war on the coronavirus.” Many families are feeling the economic impact of the pandemic—and that strain can be compounded by pressures of the holiday season.

On top of that, the usual traditions and festivities have been altered and canceled for many. Families are struggling over how to celebrate this year. Many will make the difficult decision to stay apart. Presents will get shipped all over the world, but it’s not quite the same as being there to open gifts with your loved ones.

Perhaps, we’re all starting to grumble.

How do we embrace this not-so-normal holiday season gracefully? How do we keep our kids (and ourselves) from turning into the Grinch?

C1a963edacf99609e20ec8d07e69c22e

Here are some conscious parenting tips from one of our favorite holiday songs:

Deck the halls with boughs of holly. Look for ways to make your home space bright and cheery, especially if you’re spending most of your time indoors or facing bleak winter weather. You might go wild with tinsel and lights; you might bring in an extra lamp and a potted plant. Whatever you choose, find ways to involve your child in the decorating (or redecorating) process.

‘Tis the season to be jolly. Practice gratitude. Make a point to talk with your child about how much there is to be thankful for: good health, good friends, good food. If you find you or your child sliding into the holiday blues, acknowledge their feelings. This is a difficult time. Then, help them reframe their experience to focus on what’s positive to boost their mood.

️Don we now our gay apparel. Get all dressed up, even if there’s nowhere to go! Put on your best holiday clothes for a special meal or stroll around the neighborhood. The crowd may be small, but you can still celebrate in style. Don’t forget to take pictures to send to family and friends!

 Troll the ancient Yuletide carol. Keep your traditions, even if they don’t look the way you expect them to. Light the menorah, read ‘Twas the Night Before Christmas, eat cookies on Bodhi Day—show your children that there’s still reason to celebrate, even in the face of adversity. This year is also a great opportunity to start a new tradition to pass on to future generations.

Still wondering how to bring some cheer to your family’s holiday season? You don’t have to figure it out alone. The Guidance Approach to Parenting is all about collaborative problem-solving, so be sure to include your child in your holiday planning. Not only does your child have their own set of wants and needs, but they can also bring some much-needed creativity into the equation!

Our Facebook group is also a great resource for parents who need support or inspiration during the holidays. Join us to ask a question, or share a challenge, or show us how you’re celebrating.

Fa-la-la-la-la!

Categories
Growth Health and Wellness

Cleaning Up Before Leaving the Year

We’ve learned to make our bed before leaving our room, tidy up the house before leaving for the day, straighten up our desk before leaving our workday…you get the idea. Well, have you considered that while we do these things on a daily basis, what would it look like if we decided to “clean up our year” before we leave it?

As the year comes to a close, I always like reviewing the year to see what worked, what didn’t, what I can change, what to let go of, what no longer serves, and what am I now ready for as a new year approaches. It’s a great way to continually grow and take an assessment of how things are going in any category that holds meaning. So as the year begins to wind down, how would you clean up some of the areas that are most important to you? Let’s take a few categories:

Health: If you’ve been lax about what you’re eating or how you’re moving, how can you clean that up? Can you decide to ditch the junk food, limit your drinking or commit to a fitness routine you can stick with?

Work: When you evaluate how you’ve been showing up at work, what needs cleaning up? If you lost your motivation, what do you need to do to get it back? If you stopped pushing yourself, doing those extras that brought about great results or stretching yourself to learn what’s needed to take yourself to the next level, what can you do to recharge yourself so you’re eager and ready as the New Year arrives?

Relationships: If you take an honest look at how you showed up in your relationships, what do you see? Are you still harboring grudges, anger, resentment, and bitterness towards someone? If so, it’s chipping away at your health and well-being. If forgiveness feels like too big of a stretch, can you move towards acceptance first? If you’ve been distant, neglectful, or aloof, how can you clean things up to be more present and available to those you love?

Self-Care: If you’ve been burning the candle at both ends, neglecting your own self-care so that you can put in a few more hours at work, get a few more chores done or make sure everyone else’s needs are cared for, it’s likely you’re not showing up at your best. It’s virtually impossible when you’re burned out, exhausted, and depleted. So while you may be viewing self-care as selfish, what can you clean up so you treat self-care as self-preservation? Can you add in a short but meaningful morning routine? Do you need to say no more often?

Personal Development: We’re either growing or we’re dying. When you take a look at where you are, are you any different than you were at the beginning of the year? If you’re complaining or jealous of others about something (your health, work, relationships, etc.) it’s often because we know we can do something about it…and we’re not. What needs cleaning up here so you’re having a different level of conversation next year? What books, programs, thought leaders, or concepts are you ready to include in your life to clean up your year in the personal development category?

Spirituality/Faith: When you take a look into this category, what needs cleaning up? Do you have a practice that helped you feel grounded and centered? Do you want to explore meditation, mindfulness, journaling, yoga, breathwork, or some other type of practice to help you feel less stressed and more connected? If so, how will you clean that up so you move into the New Year with a plan that’ll help you move towards that?

When changes are deliberate and intentional (versus hopeful), we’re moving forward. I’ll never forget a mentor of mine saying: “You can’t steer a parked car.” Is your car in motion and if so, is it headed in a direction you want to go? If not, it’s time to clean up the year so we can intentionally show up more fully in the categories that hold meaning to us.

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

Categories
Culture Growth Health and Wellness Women In Business

What’s fair about a chocolate bar?

All people must be treated equally—including children. But when you’re dealing with kids of different ages, interests, and personalities; it can be difficult to make decisions without having one (or all) of them storm off yelling, “But it’s not fair!”

Let’s take the example of “The Chocolate Bar.”

Giphy

Suppose two kids are given a chocolate bar. As a parent/caregiver wanting to teach fairness, the smart thing is to split the chocolate in half. Right? But wait—what if only one child likes chocolate? Is it still fair? Or would it be better to give the whole bar to the child who enjoys it?

Fairness is about getting everybody’s needs met. If each person’s needs were identical, then splitting the chocolate bar in half would work perfectly 100% of the time. But we know all too well that our children are more nuanced than that.

This principle doesn’t just apply between siblings either. There’s also the question of what’s fair between parent and child. While a fancy steak dinner might feel like a treat for you, it might feel like a punishment to your kid. They may respond with one of the three R’s (rebellion, resistance, or retaliation), and you may respond by calling them spoiled or ungrateful. Things spin out of control quickly, all because you expected your child to have a certain reaction to a steak dinner they never wanted to begin with!

So, how do you make decisions regarding vacations, leisure time, food, and more that are truly fair for your children?

  • Get to know your kid. What does your child truly enjoy? Would they rather eat yogurt than chocolate? Would one prefer reading over watching a movie during leisure time? Finding out what each child likes will help inform the decisions you make for the entire family.
  • Practice consideration. We can’t always get what we want when we want it. To teach children to give and take, Marshall Rosenberg suggests an interesting form of educational play. Designate one sibling as captain for the day, and give them authority to make all decisions for the group. The curveball: they have to give their “powers” over to another sibling the next day. This activity helps children learn to be considerate of each other’s needs by treating each other the way they want to be treated.
  • Loop them into decision-making. One of the fathers I work with told me a story of how he once planned a big holiday trip to France for his family. He ended up being sorely disappointed because when he finally revealed his plan, his children told him they wanted to visit their friends in California instead. Make your life easier by involving your kids in family decisions every step of the way. Getting your children’s opinion not only sharpens your kid’s collaborative skills, but it also makes the entire family more harmonious.

Fairness is not about “one for you, one for me.” Being truly fair is everyone’s needs are met (which isn’t everyone’s wants are met) it’s about being able to take everyone’s needs into consideration and as you show what it looks and feels like your kids know how and reciprocate with the same consideration back to you.  This way everyone’s unique preferences are recognized and everyone feels so seen, known, and loved just the way they are.  From this point family problem solving that is bringing everyone one’s voice into the space will bring about outcomes that are preventing future disappointments.

P.S. Want to continue the conversation about what’s fair? Join our Facebook group to ask a question or share a challenge.

Categories
Growth Health and Wellness Human Resources

There is Hope for HealthCare

There’s Hope for HealthCare

“Hope springs eternal in the human breast,” according to the English poet Alexander Pope over 300 years ago. For most of us, hope doesn’t seem to be springing much these days. The healthcare staffing shortage crisis resulting from the pandemic can make it seem allusive.

As one chief nursing officer stated, “We have been drowning during Covid. Now we are finally poking our head above water and assessing the damage done and realize it was to our staff.”

According to the Bureau of Labor Statistics, 426,000 workers left jobs in health care in September 2020 and another 589,000 quit this September. Ninety-eight percent of hospital nurses reported their work is mentally and physically demanding. Eighty-five percent admit their jobs make them fatigued. Sixty-three percent report burnout. Forty-seven percent admit work was negatively affecting their health and well-being.

But there is hope. One benefit from the pandemic is that hospital leadership has realized that caring for their caregivers is paramount in the retention and recruitment of staff. They expect them to deliver comprehensive, compassionate patient care to improve outcomes, satisfaction and engagement scores, and reimbursements yet, wise leaders know that caregivers cannot meet those expectations if they are physically, mentally, or spiritually exhausted.

Organizations have learned they must provide specific tools and strategies for selfcare. Hospitals that have implemented the year-long Selfcare for HealthCare® program have noted not only a 13% increase in retention, but 16% decrease in sick days, a 20% increase in engagement, 39% decrease in those considering leaving their positions, and 42% increase in agreeing their leadership cares about them. Employees whose managers check in to see how they are doing personally and professionally were 40% less likely to quit.

The duty of healthcare leaders is to be proactive, rather than reactive, to the stress they are facing. When staff support services were proactive and prioritized, staff health, wellbeing, and performance were enhanced, patient care improved, staff retention was higher, and sickness absence was lower. Leaders are fundamental to creating a workplace climate that enhances staff wellbeing and delivers quality patient care.

When staff participate together in wellness programs, engagement increases. Employees who feel they are personally cared for by their organization and that managers have higher levels of commitment, are more conscious about responsibilities, have greater involvement in the organization, and are more innovative.

Healthcare leaders who implement selfcare programs have hope. Hope is the belief that the future will be better than the present and that you will have the power to make it so. We have the power to make it so by offering programs to care for our benevolent caregivers.

 

LeAnn Thieman, LPN, CSP, CPAE is author of the Chicken Soup for the Soul for Nurses series and President and Founder of SelfCare for HealthCare. www.SelfCareforHealthCare.com. She can be reached at LeAnn@LeAnnThieman.com

Categories
Best Practices Body Language Culture Health and Wellness Human Resources Management Skills Women In Business

Important and Urgent

Right before the pandemic hit, I was speaking to a highly-regarded CEO about how I help business leaders up-level their game as it pertains to stress management. She was intrigued, but ultimately said, “You know, what you do is important, but not urgent (referring to the Eisenhower Matrix, a simple decision-making tool that helps you prioritize tasks).”

Almost two years to the day, managing stress and the consequences of not managing it well, have finally captured our attention. Mental health, wellness, work-life balance, burnout, depression, anxiety, and sadly suicide have become all too common in our everyday lives. Here in the US, we’ve plummeted down the world rankings for happiness.

But what does that mean for employers in the coming year? If you haven’t heard the term “The Great Resignation,” it’s important you do.

According to the Harvard Business Review, more than 9 million global employees quit their jobs in July 2021. And of them, the largest share went to the 30-to-45-year-old bracket. Unsurprising as this average age of new managers, carrying a large amount of stress and usually the least equipped to deal with it.

There are many complicating reasons for this exodus, but according to the study: “many of these workers may have simply reached a breaking point after months and months of high workloads, hiring freezes, and other pressures, causing them to rethink their work and life goals(https://hbr.org/2021/09/who-is-driving-the-great-resignation).”

In my 38 years as a mental health professional, my most engaged clients have been those between the ages of 30 and 45. They’ve lived past their 20’s when they thought they knew everything. And haven’t yet reached their 50’s where again, they will think they know everything.

It’s a time of growth when the existential meaning of life is most compelling. This generation, in particular, is hungry to learn, purpose-driven, and doesn’t want to wait until retirement to start enjoying what the world has to offer.

Given that we are living in unprecedented times, we must all pay attention to the underlying forces at play and the real costs of ignoring them. These issues are complicated and not easy to solve. Yet, if we don’t address them, our continued spiral towards an unhappy society will rage on.

To be very specific, when stress hormones flood the body and the brain, a person’s executive functioning goes “offline.” The desire may be there, but the capacity is not. Much has been said and written about focusing on the “whole person.” But what does that look like from an employer’s perspective?

1. Good mental health is not intuitive – it’s learned. Stress relief apps, office yoga, massage gift cards, etc. They are helpful, but not sufficient in building the kind of internal resiliency needed to cope with our current stressors. Picture bringing a plastic fork to a gunfight. Management teams need real skills and proven methods for managing staff happiness.

2. Peak Performance is predictable and repeatable. Again, one needs to understand how both the body and mind work to achieve these highly productive states. To achieve a sustainable workflow while operating in high-stress environments, one needs to be properly equipped.

3. Mind, Body, Spirit, and Emotion. These four pillars comprise a whole system and thus, a whole person. Pay attention to them and your team will notice. I can’t guarantee these methods will make you their favorite boss, but I can guarantee that you will be setting them up for success both inside your organization and for life.

The last few years have provided us with great challenges and even greater opportunities. It would be a shame to let this time of introspection pass by without making genuine change for the better. When the calendar rolls around to 2022, do you want to find yourself repeating negative thought patterns? Neither does your team.

Categories
Growth Health and Wellness Leadership

The Great Realization: All Sleep Is NOT Created Equally

THE GREAT REALIZATION

Forget The Great Resignation. Forget The Great Reshuffle. This year, focus on The Great Realization—your key to consistent high performance in how you live, love, and lead. 

What is The Great Realization of 2022? 

All sleep is NOT created equally. 

This has been proven repeatedly. Technology has demonstrated that you can get “enough” sleep and still have sleep performance problems. In fact, 50% of men and 25% of women get low-performance sleep.1

And while you can seek out state-of-the-art technology to measure your sleep performance, we have a far more reliable indicator hidden in plain sight:  our daytime performance.

When it comes to daytime performance, the most important KPI is this:

Do you maintain consistent energy throughout the day?

For far too many in our modern world, the answer is a resounding no.

Instead of maintaining consistent energy, they compensate for energy dips during the day. Compensations such as:

  • making daily pilgrimages to the altar of Keurig in search of caffeine-filled, performance-enhancing mugs;
  • ducking into quiet conference rooms for power naps and vowing to move to a company that has nap pods—if not the Silicon Valley companies, then Proctor & Gamble or even PricewaterhouseCoopers; and
  • prioritizing, above all else, the daily exercise routine—and believing that training for that Tough Mudder is just about the team building.

There are two problems with these compensations:

  1. The first problem lies in what they represent: energy dips where our performance slips–and we live, love, and lead at a level lower than our optimum. We can easily see this played out with our smartphones.  When we remember to put the phone on the charger overnight, we start the day with a fully charged battery. That gives us consistent access to the full capacity of the phone. But when do we forget to charge it? Soon that phone is in low power mode—the capacity is there, but it’s just not available.
  2. The second and larger problem with these compensations is this: we’ve come to accept the need for caffeine, naps, and adrenaline as a normal part of modern life.

As a result, we do not recognize the signs of low-performance sleep, and therefore, we do not realize there are solutions.

And the costs are huge.

In the short term, it’s the cost of lost opportunities because of presenteeism related to things like chronic sinus infections, IBS, and even anxiety. 

In the long term, it’s the erosion of our overall functioning. Low-performance sleep is implicated in Alzheimer’s Disease. And that’s only if other known comorbidities like cardiovascular disease, certain cancers, and type 2 diabetes don’t curtail your performance first. 

Unavoidably, those costs impact the bottom line:

  • decreased productivity
  • increased workplace accidents
  • higher health care costs
  • retention problems that dry up the leadership pipeline

So what can you do? Follow these simple steps:

  1. Realize that all sleep is not created equally. Sleep performance is not a numbers game. Get the recommended 8 hours, and watch for daytime signs of low sleep performance.
  2. Realize energy dips are a sign of low-performance sleep. Caffeine, naps, and adrenaline are compensations for low sleep performance.
  3. Realize you can achieve High-Performance Sleep™ for consistently high performance in how you live, love and lead. It starts with determining your sleep performance profile. Take the Sleep Performance Assessment.

Begin 2022 by honoring The Great Realization: All sleep is NOT created equally. When you do acquire the key to consistent high performance in how you live, love, and lead.

Take the Sleep Performance Assessment.

***************

1 https://www.researchgate.net/publication/272296734_Prevalence_of_sleep-disordered_breathing_in_the_general_population_THE_HypnoLaus_study

Categories
Growth Health and Wellness Leadership

Your Unhealed Betrayal is Impacting Your Health, Work and Relationships

When the person you trusted the most proves untrustworthy, it not only shatters your trust in them, it shatters your trust in yourself as you think: “How did I not know?” “How did I not see?”If you’ve lost trust in the person you trusted the most, and you feel you can’t trust yourself or your judgment, it’s natural to then question your trust in everyone and everything.So think about it. The shattering of trust has such a far-reaching impact going way beyond how it impacts the relationship with the person who hurt you. It has a ripple effect where everyone and everything, including yourself, now comes into question.Before I go even further, the good news is you can heal from all of it and there’s even a proven, research-based way to do just that when you move through the 5 Stages from Betrayal to Breakthrough. First, I wanted you to see how it impacts your health, work and relationships.Your Health

There’s a collection of physical, mental, and emotional symptoms so common to betrayal, it’s known as Post Betrayal Syndrome. 

People spend so much time, money, effort, and energy going to the most well-meaning doctors, coaches, healers, therapists––to manage a stress-related symptom, illness, condition, or disease. At the root of all that stress is often an unhealed betrayal. Here’s what an unhealed betrayal can look like with regards to your health.

You can have trouble sleeping, you’re exhausted and you could be using sugar or caffeine to help you stay awake. Your immune system is compromised, your adrenals have tanked, you could be having digestive issues, weight changes, brain fog, and more.

Your Work

You want to be a team player, but you’re so afraid. The person you trusted the most proved untrustworthy––how can you trust a boss or coworker? 

Or

You want to ask for that raise or promotion, you deserve it––but your confidence was shattered in that betrayal. Instead, you don’t ask and you’re bitter and resentful, and that’s the energy that you’re bringing into work every day.

Your Relationships

You’re full of heartbreak, sadness, anxiety, and grief because you’ve been blindsided by an experience with betrayal. You have a hard time trusting other people and it’s affecting your day-to-day relationships. You may experience repeat betrayals (a clear sign of an unhealed betrayal). You can also put that big wall up which prevents anyone from getting near you and your heart again. Sure you’re keeping out the bad ones…but you’re keeping out the good ones too.

You can’t undo a betrayal, but you’re in control of how long it affects your relationships, your health, your work, and your life. The gift in betrayal is that it lays the foundation for transformation, that’s IF we’re willing to use the experience as an opportunity to learn and grow. IF you choose to rebuild your life and the aspects of yourself that were hard hit like rejection, abandonment, confidence, worthiness, belonging and trust.

Rebuilding is always a choice. You have the option to rebuild yourself and move on or (if the situation lends itself and if you’re willing), you can rebuild an entirely new relationship with the person who hurt you.

Trauma is the setup for transformation. It can be used as the catalyst and incentive to create a new version of yourself that never would have had the opportunity to show up had the experience not happen. That’s Post Betrayal Transformation and since you’ve been through the worst of it already, you owe it to yourself to do something good with something that caused so much pain.

You’re not alone and you can heal from all of it.

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

 

Categories
Growth Health and Wellness

Dear Katherine: I’m Nervous About Being Judged This Holiday Season

Dear Katherine,

 

It’s our first holiday season since joining the Conscious Parenting Revolution, and I’m nervous about how my extended family will react to our new parenting style. 

 

We’ll be spending Christmas with a large group, and I’m concerned that other family members’ tendency toward authoritarian discipline will confuse my children or undo some of the work we’ve done with them. 

 

The holidays are already stressful enough, and I’m just not sure how to navigate this additional challenge.

 

Sincerely,

Feeling Shy 

 

Feeling Shy,

 

You certainly aren’t the first parent to express these concerns to me.

 

It’s easy to feel self-conscious around family during the holidays. Family gatherings can be exciting, over-stimulating—and, yes, stressful—for everyone. Feeling the watchful eyes of parents, in-laws, and extended family is sure to make even the most confident parents nervous.

 

Pexels Nicole Michalou 5765885 Edited Scaled 2

Unfortunately, if a family member is close-minded about conscious parenting, there’s little you can do to change their mind. So it’s in your own best interest to accept that fact ahead of time.

 

But their judgment doesn’t mean you should feel ashamed of your parenting style. In fact, now is a great time to talk to your children about different parenting styles and why you parent them the way you do.

 

This conversation will help ensure that another family member’s disciplinary style doesn’t undo the work you’ve put in to consciously parent your children.

You can decide together how to respond to other family members. Perhaps you and your children can plan to regroup at the end of the day to discuss any incidents that occurred.

Pexels Cottonbro 6139610 1

As for feeling uncomfortable parenting your child in front of others, I suggest that you avoid having an audience altogether if possible.

 

If your child acts out during your celebration, it’s in everyone’s best interest to talk about what happened in private.

 

Take them to a quiet room or outside (weather permitting) to have your conversation.

You can’t control the actions or opinions of others, but you can prepare yourself and your kids to respond appropriately.

 

No matter what you celebrate, having a lot of family coupled with excitement (and sometimes alcohol) can lead to a lot more drama than you bargained for. If you’re already dreading what the extra time and stress will do to your relationships, let me help you get ahead of it during my Holiday Parenting Hacks Workshop!

 

I know you’re already SO overwhelmed this month so I’ve made it only ONE HOUR a day, December 7-9 12pm PST on Zoom! Access the workshop from anywhere!

In this Holiday Parenting Hacks Workshop you will discover…

  • One simple tool to help you INSTANTLY calm down, even in the middle of the holiday frenzy
  • A technique to steer clear of awkward conversations and blowout fights at the dinner table
  • The best way to manage conflict with your kids AND avoid interference from other family members
  • And SO MUCH MORE!!!

 

I can’t wait to share all of this rich and essential parenting wisdom with you.

 

Love and Blessings,

 

Katherine

Categories
Culture Growth Health and Wellness

5 Reasons Your Family Needs a Daily Routine

We live in an ever-changing world. Even in our small family units, change is constant: we get new jobs, move to different houses, shift from face-to-face learning to school-from-home, switch babysitters, have another child. Although change is a necessary part of life, it can be a stressful experience for children (and adults too!).

A daily routine helps create a safe and secure environment for your kids. Children thrive on structure, because it helps them anticipate and prepare for what’s going to happen next. A routine can give your kids something to count on in an increasingly unpredictable world—even if it’s just knowing that bathtime happens at 7 pm every night.

The consistency of a routine also helps children build healthy habits. Repetition reinforces habits, and good habits develop your child’s ability to self-regulate in a healthy way. As Pulitzer prize-winning reporter, Charles Duhigg, wrote in his book, The Power of Habit:

…”signing kids up for piano lessons or sports…has nothing to do with creating a good musician or a five-year-old soccer star. When you learn to force yourself to practice for an hour or run fifteen laps, you start building self-regulatory strength. A five-year-old who can follow the ball for ten minutes becomes a sixth grader who can start his homework on time.”

family-soccer-routine

Want to know more about the power of routine? Here are five benefits your child gets from following a daily schedule:

  1. Strong circadian rhythm. Our body clocks are wired to wake up when there’s sunlight and go to sleep when it’s dark. Determine set times for getting up, eating, bathing, studying, playing, and relaxing. Explain to your child that in order to maintain a healthy body, we need to give it the structure that it needs.
  2. Healthy self-direction. It’s important for parents and caregivers to include their children in creating a routine at home. It helps them practice independence and self-direction, as well as allows them to express what’s important to them. Does your child feel like they simply must go on a bike ride everyday? Find a way to pencil that into your schedule.
  3. Quality time with family. Making room for time to eat together, play together, and rest together gives your whole family an opportunity to bond. Having stable and happy family relationships during childhood will help your kids learn to develop and cultivate stable and happy relationships as adults.
  4. The ability to plan ahead. A routine not only allows us to anticipate pleasant future events (i.e. an afternoon swim or weekend movie nights), but it also gives us the discipline to plan ahead. Self-regulation is so important—it develops your child’s ability to submit homework on time in childhood and meet work deadlines in adulthood.
  5. The propensity to cope with stress. Charles Duhigg also says that sooner or later, our habits become auto-pilot responses. We do them without thinking. As kids grow older, it’s crucial that they learn how to cope with stressful situations and difficult transitions. If your child knows that no matter what happens, they have their routine and habits to fall back on—they’ll feel healthy, safe, and secure.
Untitled Design

In a continually changing world, it’s our responsibility as parents and caregivers to provide a stable environment for our children to thrive in. If you need more tips on how to build healthy habits with your kids, you can download my free ebook, 7 Strategies to Keeping Your Relationship with Your Kid From Hitting the Boiling Point.