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Surviving End-of-School-Year Stress

May 11, 2015 by Kelley Leave a Comment

end of school year stressWhen did sunny, celebration-filled May surpass chilly, budget-blowing December as moms’ most annoying month the year?

Maybe it has always been this way, or perhaps growing children—with their growing commitments, cruelly concentrated at the end of the school year—is just now making me feel this way. In any event, I can’t remember any periods in my parenting life where I’ve felt like our family’s work-life combo platter has been piled quite this high. The kids, meanwhile, spend most of their time hopping around like monkeys, vacillating between overexcitement and burnout.

Thankfully, Cory Halaby has shared with us her five top tips for keeping everyone sane during this crazy-busy time. Trained by Oprah magazine columnist Martha Beck, Halaby is a life coach, yoga instructor, meditation enthusiast, and mother of two middle schoolers. In the wisest, gentlest, most inspiring way imaginable, she coaches moms who want to love what they do all day right now, and when their kids are grown. Here are some thoughts she shared with me about juggling your commitments this spring, while also taking time to stop and smell the flowers.

Repeat after me, “Springtime is full of activity and change…and that’s okay.”
We can easily waste energy and create unnecessary upset when we’re wishing things were different than they are. As author and spiritual teacher, Byron Katie, often says, “When you argue with reality, you lose—but only 100% of the time.” If you’ve got kids in school and a few extracurricular activities, you’re going to be busier than usual. It’s temporary and it’s fine. You don’t have get everything right or do it perfectly. Just take a deep breath and do what you can.
Lean on your lists and check your calendar often.
These might sound like more chores, but believe me, you’ll be better able to relax and appreciate all of the end-of-year celebrations if you know when they are and what you’re supposed to bring. For the next few weeks, set aside five quiet minutes (it might mean waking up five minutes earlier) to write down every task, and keep a sharp eye on your calendar for random half-days, extra rehearsals, field trips, etc.
Take time to savor the day’s highlights.
Our brains are wired with a negative bias, meaning we remember disasters vividly for years and forget sweet moments quickly. Even if your day was replete with tantrums, tardiness, and a trip to the emergency room, there were probably some good laughs and small triumphs in the mix. You can talk about them at dinner, write them down, or just think of a few as you brush you teeth before bed.
Get on the same page as your spouse or partner.
Explain the nature of springtime for you if your co-parent isn’t already clued in. Detail your hopes, concerns and fears, as well as the types of support you could use. Be ready to listen and offer support as well. (Brené Brown writes beautifully about vulnerability and the power of being honest about your hopes and fears with your spouse. It sounds uncomfortable, but will make your relationship a gazillion times stronger and more satisfying. You probably don’t have time to read her right now, but add Daring Greatly or The Gifts of Imperfect Parenting to your summer reading/listening list.)
Do your best with all of the above, but whether things go well or not, be kind to yourself.
That’s right: Be kind to yourself. (It’s worth repeating.) Your children are learning from your example. When this and many more spring seasons have come and gone, they will have internalized kindness to see them through. They will learn it from you.
     Here’s an image to help with that last bit, the kindness part: Picture a little kid in a dance recital, the kind you might be buying tights and bobby pins for this week. She’s excited and nervous. She’s been practicing new skills all year and is ready to shine, but she’s out of her comfort zone on stage and not sure how it’s going to go. She really doesn’t want to be embarrassed or let anyone down. From the audience you can see how totally adorable this kid is. You see her being brave and trying her best. You hope she will be able to think on her feet, trust herself and have a ball up there. You hope it all goes perfectly, but if it doesn’t, if a shoe flies off or a step is forgotten, you still love that kid. You still just want her to have great time being herself. What else is dancing for?
Now see how much you are like that kid. You’ve been practicing new skills all year and now it’s time to show them off. You can organize and prepare for activities, be present and compassionate with your kids, guard sleep and healthy food habits, remember the permission slips, sunscreen, bandaids, baseball mitts and bug-spray, all with a little more intensity than usual. Trust yourself. Bust a move. If it all goes sideways, you’ll have good story material to laugh about later. You are still totally adorable. Enjoy yourself. What else is living for?To learn more from and about Cory Halaby, check out her website.
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9 Podcasts Worth Listening to Now

April 16, 2015 by Kelley Leave a Comment

best podcasts for parentsIn the #sorrynotsorry category of parenting, I admit that I listen to podcasts around the house all the time. When I discovered about two years ago that there was a way to stimulate my brain and funny bone while also slogging away on household minutia—and that it didn’t involve a screen, which causes my kids to drop everything stare, even if it were BBC—it was a revelation. I can deal with stuff at my desk, clean the kitchen, fold laundry, and even—ok, #justalittlesorry—play hide-and-seek—all while learning, from real, intelligent adults, about Isis, genomic testing, a great new slow cooker recipe, or really solid parenting advice. If my kids are otherwise engaged, they don’t seem to notice or really care, and I swear, if I really need to pay attention to what’s going on, I put just one earbud in. (Kidding! I really do have limits.) But seriously, I consider podcast listening to be multitasking for the mind and soul. It’s also a great distraction during a run.

I’m listing my faves, here. Some are podcasts designed to inspire a listener to become a better parent; others indirectly inspire me to be a better parent because they give me more things to think about than what’s going on in my little house, in my little neighborhood, in my little town. They are all FREE, and easy to subscribe to or cherry pick interesting-looking episodes from, using the iTunes or Stitcher apps. Happy listening!

Mom and Dad are Fighting. Slate editors Allison Benedikt and Dan Kois are smart, dry, and hilariously honest about parenting life in our crazy-busy times. A highlight is their regular”Parenting Triumphs and Fails” segment.
Take a listen: Is My Kid a Narcissist?

Zen Parenting Radio. Though based outside of Chicago, ZPR is going to appeal to anyone who’d like to be more calm and balanced as a parent (or person). And Cathy and Todd Adams, who are married with three girls, are just about the nicest two people you’d ever hope to listen to on the radio. They’re also pop-culture junkies and have a funny, familiar rapport—you kind of feel like you’re sitting across from couple-friends at dinner while listening to them (is that a little stalker-ish?)
Take a listen: Actions Express Priorities

The Longest Shortest Time. What’s genius about this sometimes funny, sometimes heartbreaking podcast, which draws heavily from early parenthood experiences, is how host Hillary Frank often focuses on a single person’s (often very moving) story to illustrate a larger point about family life. And it’s fearless: One recent episode brought in sex columnist Dan Savage to talk about sex after parenthood, and it was no-holds-barred.
Take a listen: When Are You Gonna Be Normal Again?

Radiolab. Hosts Jad Abumrad and Robert Krulwich are clearly endlessly curious and deeply intelligent guys who use episodes to explore a single, usually deeply puzzling phenomenon in the realm of science, art, history, law, or human nature. Some are appropriate for curious older kids (like the brilliant “Colors.“)
Take a listen: 23 Weeks, 6 Days

America’s Test Kitchen. This is more than a cooking show: Cook’s Illustrated founder Christopher Kimball, test kitchen guru Bridget Lancaster and the rest of their team do talk about cooking tips, kitchen gadgets and wine pairings, but also the history and culture of food.
Take a listen: The New Theory of Evolution: Cooking Made us Human!

Freakonomics Radio. Economist Steven Levitt  and writer Stephen Dubner have used their bestselling 2005 book as a launchpad for this quirky, fascinating podcast in which they explore cultural phenomena through data and economic theory. It’s far from wonky—you’ll feel like you’ve just sat in the world’s most entertaining Econ lecture after every episode.
Take a listen: Is College Really Worth It?

This American Life. This hugely popular program has about a million listeners downloading it each week, and if you’re new to podcasts, this is a good place to start. Each week, Ira Glass and his crew share real-life stories around certain themes related to culture, psychology, politics, or just family life.
Take a listen: Switched at Birth

Serial. This American Life spinoff and now most-listened to podcast in the history of the genre will be back with a second season at some as-yet-to-be-announced date later the year, and for any of us who hung on host Sarah Koenig’s every word about the fascinating murder trial of teenager Adnan Syed in season 1, that time can’t come soon enough. The idea is that Koenig digs into the intricacies and unexplored mysteries of one true story over the course of entire season. Haven’t listened yet? You can listen to the entirety of Season 1 now—I challenge you to not binge-listen.
Take a listen: Season 1, Episode 1: The Alibi

Fresh Air. With her naturalness and curiosity and even sometimes-awkwardness, Terry Gross is the best interviewer in the business. For each one-hour show she gets a celebrity or writer or thinker to talk about his or her life and work, in depth.
Take a listen: Conversation with Maurice Sendak

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The Problem with Parenting Labels

April 9, 2015 by Kelley 1 Comment

parenting labelsRecently, some very high-profile books and studies have emerged which center on certain parenting “styles,” and the merits or potentially childhood-robbing mistakes associated with each. Let’s review a sampling, shall we?

Lighthouse Parent: A Lighthouse Parent loves her child unconditionally but is able to strike a balance between protection and guidance, says Children’s Hospital of Philadelphia pediatrician Kenneth Ginsburg, M.D., in his new book Raising Kids to Thrive. This parent “understands that sometimes kids need to learn from failure.”

Helicopter Parent: The metaphor was first used by child psychologist Haim Ginott, M.D. in the late 60s but really caught on in the early part of the millennium to describe parents who hover over their kids and are overly controlling.

Free-Range Parent: (A.k.a. “slow parent,” according to Wikipedia, but who the hell wants to be called that?) Popularized by journalist-activist Lenore Skenazy on her website, free-range parenting is the antidote to helicopter parenting. Skenazy believes we need to give kids more of a chance to stretch, grow, make mistakes independently, and “stay out until the street lights come on.”

Little-Emperor Parent: In China, this has long been recognized as a phenomenon of the one-child policy, in which doted-upon onlies become over-coddled. Canadian researcher Ian Janssen recently adopted the phrase to describe Western parents who deluge their children with “all the material possessions they crave.”

Concerted Cultivator: In the same Queens University study mentioned above, Janssen discusses these parents, who sign their children up for more extracurriculars than their peers and believe that kids should “work hard, and play later.”

 Tiger Mom: Yale Law professor Amy Chua has written critically acclaimed books on free-market democracy and political empires, but what made her a household name is her Battle Hymn of a Tiger Mother, a defense of her insistence that her children go to greater lengths than their Western-reared peers to pursue excellence. Critics have had their claws out ever since (see below).

Elephant Mom: In an essay on The Atlantic’s website that went viral, San Francisco writer Priyanka Sharma Sindhar countered Chua with a call for parents to be less like tigers and more like elephants—”parents who believe they should nurture, protect, and encourage their children, especially when they’re still impressionable and very, very young.” She supports her theory with research and, no joke, a ridiculously moving video of real elephant moms and babies.

Labels are catnip to journalists whose livelihoods depend on grabbing readers’ attention, but apparently, some scholars are finding them hard to resist, too. The problem is, labels are tidy, and parenting is messy. On my best days, I show glimmers of Lighthouse Parenting, but then I “forget to mention” baseball travel team tryouts to my oldest son when I find out that about two dozen third graders who hit like Miguel Cabrera have signed up. I recently morphed into Tiger Mom, temporarily, upon realizing that this same child was allergic to answering the “bonus” question at the end of his homework worksheets. Anyone who got a hold of my Amazon receipts on December 17th might have called me a Little Emperor Parent (I did return the make-your-own hovercraft kit). On a summer evening, maybe after a glass of wine, I’m a little more comfortable being a Free-Range Mom.

Can anyone really describe their parenting style in such general terms? Moreover, should we? I fear that all this labeling is only feeding into the notion of parenting as a competitive sport, one in which you have to decide, early on, what team you’re on. Are you a breastfeeder or a bottler? Crib sleeper or co-sleeper? Public or private schooler?

We’re grown-ups with jobs, families, and perspective. Aren’t we beyond the Breakfast Club stage, when the Mr. Vernons of the world saw us “in the simplest terms, in the most convenient definitions?” Each one of us is an emperor, a helicopter, a tiger, and an elephant. As our kids grow and change, so do we.

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“More” Isn’t Key to Time with Kids

April 2, 2015 by Kelley Leave a Comment

spending time with kidsThis is part of a series I’m calling “Guilt Busters”: Research-proven reasons to cut yourself some slack. More here.

Studies show that today’s parents spend more time with their kids than ever. And yet, I’m going to hazard a guess that whether you work out of home or stay at home, you probably feel you aren’t spending as much time with your kids as you think you should. More floor time, reading time, talk time, toss-a-ball-together time—all of those things would be great, if only we didn’t have to make a living, keep a habitable house, and communicate with other adults on occasion. But recent research from the University of Toronto and reported by The Washington Post’s Brigid Schulte tells us that more isn’t necessarily better when it comes to the time parents spend with kids.

In the first major longitudinal study of its kind, Toronto sociologists found that the number of hours mothers spend with children ages 3 to 11 has no effect on kids’ grades, behavior, emotional health, or more than a dozen other well-being measures. For teens, there was a small positive association between the amount of time spent with mothers and lower risk of delinquent behaviors, but no other health measures. And for those days when you’re stressed, sleep-deprived, or anxious? Spending more time with kids and teens actually has a negative impact on their well-being.

Study authors emphasize previous research showing that high-quality interactions—reading, sharing meals, exhibiting warmth—are beneficial for kids. What doesn’t seem to matter is the sheer quantity of time.

What’s the takeaway? For me, I’m going to worry less about hiring a sitter, signing the kids up for after school, or retreating to my office when I have extra work to do; but think a little more about what we are doing, as a family, when the articles, chores, and emails are done. Taking an hour to get my life in order, in peace, and then devoting the next hour to take a walk or play is far better for everyone than  two hours in which kids are begging for attention while I tap away on my phone. Ironically, spending less time with my kids might actually take a bit more proactive scheduling and discipline on my part. But it just makes sense, doesn’t it? I’ll report back on how it goes.

Photo credit: Noo via Photo Pin, cc

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When the Sports Season Never Ends

December 9, 2014 by Kelley Leave a Comment

The other day, in the precious two-hour gap between dropping my youngest off at his toddler program and picking him back up, there were any number of things I could have done (and had to do): pay bills, clean out the garage, work on an article, figure out what the orange stain on the mudroom floor could possibly be. Instead, I made a spreadsheet: of my kids’ youth sports commitments. The athletic options for 8- and 6-year-old boys are so many, and so frequent, I had to summon the powers of Excel to figure out which sports they could do, and when, without all of us going crazy. Or broke.

There are no more seasons anymore, really, in youth sports. In communities like ours, children as young as 4 or 5 can play pretty much anything they want, year-round, for town teams or “club” teams. And that’s a shame.

sport season never endsHow can too much choice be a bad thing? Naturally, kids like mine who enjoy sports are all for, say, indoor baseball in November or the $1000 summer lacrosse “club” team, especially if their friends are doing it. But many parents grumble that town leagues are being diluted as for-profit club teams and developmental clinics pull the best of the best from the local teams. Others worry that if year-round or “elite”-level teams are available, their kids need to join ranks in order to have a shot at making increasingly competitive middle or high-school teams. Doctors like my orthopedic surgeon husband are concerned that young kids who specialize in certain high-level athletics week-after-week, month-after-month are at risk for overuse conditions and other sports injuries that used to only afflict adult athletes.

Those are all big problems, but when I watch my six-year-old practicing pop-ups in an indoor baseball “facility” while it’s snowing outside, what I think about most is burnout. I played a handful of sports as a kid, and I remember the excitement of dusting off my field hockey stick at the start of the school year, or my mitt when the snow started to melt. There was a sport for every season, at least until the high school years, and I welcomed the change. Just as snowfall seems more magical in December than March, so does a freshly Zamboni’d ice rink. This is what former NBA player Bob Bigelow talked about most in his book, Just Let the Kids Play. For kids whose parents afford them every opportunity to play any sport they want, at the highest levels attainable through the magic of money and Minivan chauffeurs, Bigelow feels only pity. “They’ve had their childhood robbed of them so their parents can create another athletic Frankenstein,” he told ESPN The Magazine earlier this year. While I was a writer for Sports Illustrated a decade ago, I wrote about many of these kids, and was often glowing—the talent that some precocious athletes exhibit today is, after all, nothing short of awesome—but at other times, skeptical.

What Bigelow and many other youth sport advocates want is not less sports, per se, but a greater variety of lower-stakes sports, especially at the young ages. This is a model we are embracing with our kids, but because you can sample from so many different kinds of sports all year, even this can create Frankensteins of a different sort: After a day of shepherding two children between four different athletic events, I’m left feeling a little monstrous myself. “More sports,” even town-based, low-pressure ones, can eat up family time, to the point that many of my friends feel that weekends are more stressful, scattered, and draining than weekdays. It takes real restraint to say “no” to an activity that the other kids in the class are doing—and military-grade logistical plotting to coordinate schedules so friends or siblings can participate in a sport together, on the same team. (And with tryouts becoming common in many sports starting in kindergarten, there’s no telling if your child will be able to play alongside his best buddy anyway.)

As for now, our general rules are that we: allow our kids to play no more than two sports per season at most; stand firm that our kids will every so often miss a game or practice in favor of important family events (or the occasional birthday party, because, c’mon, they are in first and third grade); and remind our kids over and over again that sportsmanship, effort, teamwork, and fun are more important than whether you are on the A1a team or A1b team. We’re still feeling our way through this, however, and realize the rules may change—particularly since our 3-year-old will no doubt try some things his brothers do, which means that the family sports machine, as taxed as it currently seems, is actually only running at about 66% capacity. Feedback is welcome from readers who’ve gone or are going through the same thing and have found a way to help their kids balance a healthy interest in sports with good mental and physical health generally. In the meantime, I have to go down to the basement to tell my older boys to stop playing “keep it up” with a day-old balloon so they can come up for breakfast. But it’s so hard; it sounds like they’re having the most fun they’ve had all week, and it has cost nothing.

photo credit: Simon Sees via Photo Pin, cc

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Keep Your Head this Holiday Season

December 9, 2014 by Kelley Leave a Comment

holiday mental health tipsThis time of year, it’s tempting to throw routines and good judgment out the window and let the fun times, cocoa, and endless Nick Jr. holiday episodes flow. But the American Academy of Pediatrics, in their infinite and sober wisdom, knows that an emphasis on making the holidays perfectly “merry” can backfire, and have come up with some helpful reminders for staying sane even when you’re on the verge of descending into holiday madness. I came across these tips today and am thinking about tattooing them to my (Amazon one-click-ordering) hand for the remainder of December. Here they are, slightly condensed, via the AAP site Healthy Children.

Holiday Mental Health Tips

1. Take care of yourself. Just like they say on the airplane, “In the event of an emergency, put your own oxygen mask on first, and then help children traveling with you to put theirs on.” Children respond to the emotional tone of their important adults, so managing your emotions successfully can help your children handle theirs better, too.

2. Make a plan to focus on one thing at a time. Try a few ideas from mindfulness as a strategy to balance the hustle and bustle of things like shopping, cooking, and family get-togethers during the holidays: Stop and pay attention to what is happening at the moment, focus your attention on one thing about it, notice how you are feeling at the time, withhold immediate judgment, and instead be curious about the experience.

3. Give to others. Make a new holiday tradition to share your time with families who have less than you do. Encourage an older child to join you in volunteering to serve a holiday meal at your local food bank or shelter. Help your child write a letter to members of the armed forces stationed abroad who can’t be home with their own family during the holidays. (More HHK ideas for this next week.)

4. Keep routines the same. Stick to your child’s usual sleep and mealtime schedules when you can to reduce stress and help your child and you enjoy the holidays.

5. Keep your household rules in effect. Adults still have to pay the bills and kids still need to brush their teeth before bedtime​!

6. Teach the skills that children will need for the holidays in the weeks and months ahead. For example, if you plan to have a formal, sit-down dinner, practice in advance by having a formal sit-down dinner every Sunday night.

7. Don’t feel pressured to overspend. Think about making one or two gifts instead of buying everything. Help your child make a gift for his or her other parent, grandparents, or other important adults and friends. Chances are, those gifts will be the most treasured ones and will teach your child many important lessons that purchasing presents can’t.

8. Most important of all, enjoy the holidays for what they are – time to enjoy with your family. So, be a family, do things together like sledding or playing board games, spend time visiting with relatives, neighbors and friends.​

Photo credit: Cat Planet Rocks My Socks via Photo Pin, cc

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Surviving Thanksgiving with a Picky Eater

November 20, 2014 by Kelley Leave a Comment

As I’ve written before, I try not to place family dinner on too high a pedestal. But there’s something about the Thanksgiving mealthanksgiving picky eaters 2 with extended family that brings out the anxious mom in me. Suddenly, the work we do throughout the year to nudge our kids toward better manners and “just one bite” is on stage, for grandparents, aunts, and uncles to see. Inevitably, someone turns up his nose up at a lovingly prepared dish, knocks over his milk, or pours it into his stuffing. I know it’s not healthy to worry about these possibilities, or get worked up if they come to pass. But as the parent of at least one picky eater on any given day, I don’t think I’m alone.

“When parents have a child who only eats a select number of foods, the thought of the traditional Thanksgiving meal can be overwhelming,” says Melanie Potock, MA, CCC-SLP, a pediatric feeding therapist and author of Happy Mealtimes with Happy Kids. “There are so many “what if?” that create stress: What of my child won’t eat anything? What if the rest of the family comments on that? What if I have to bring his preferred foods—how will that go over? It’s emotional and we put a lot of pressure on ourselves to make sure the holiday meal meets certain expectations.”

Because some parents are going to sweat the situation no matter what, she’s helped me come up with some ideas for getting through the big meal without too much stress or fuss. (And none of them involve making mashed potatoes for the first time ever a week beforehand to get your children used to the texture—something I have, ahem, heard about, uh, someone actually doing.)

Make one or two simple dishes that you know your picky child is going to eat. Though it may seem counterintuitive, Thanksgiving is not the time to broaden your child’s palate. Your great aunt is likely to be less bothered than you think by your child eating happily eating a side of mac and cheese with his turkey—heck, she might not even notice. But she might take note if he screams and cries about not wanting to take a bite of her special creamed peas. Make (and if you’re traveling, bring) something easy yet filling, like pasta, rolls, or rice, and serve it without fanfare alongside a few selections from the main meal that you think your child might enjoy.

Set reasonable expectations for how long your child must stay at the table. If you have a “wanderer,” keeping your child’s backside on her seat might be your biggest concern. A day or two leading up to a big holiday meal, you can do some pretend play with little ones—set up a table with play food, practice saying grace (if that’s a tradition) and make “conversation.” Put a timer on it and challenge your child to stay seated until the buzzer goes off. When it comes to the big day, remind her of how long you expect her to sit at the table. Adding some conversational games, especially if there’s a kid’s table, might be just the thing to keep everyone engaged. Encourage diners to go around the table and name something they are thankful for, or before the meal, write down simple questions on a piece of paper and have everyone pick one or two out of a hat.

potato turkeyHave your child help with table and food prep. When you make children a part of the prep work, they’ll be more invested in the meal. Choose age-appropriate tasks in advance, and if you’re dining outside your house, talk to the hosts in advance about your ideas. Little kids can make name cards for the table, or fun centerpieces, like these Potato Turkeys, which Potock first devised for the site Tender Foodie: cut off the bottom of a potato so it will stand upright, and poke holes in the top and back with a skewer or toothpick. Give kids a box filled with feathers, stick-on eyes, red felt, scissors and craft glue. Older children can arrange and serve cut-up veggies before the meal, fill water glasses, or help with simple cooking tasks, like topping yams with marshmallows or tearing herbs.

Once the meal is in motion, hand in your dinner police badge for an hour. “Instead of focusing on what your child will eat (or not eat), focus on the most important thing: friends and family,” says Potock. “Thanksgiving is about gathering together with friends and family with grateful hearts – it’s about being together. A year from now, the memories you’ll have won’t be how many bites of green bean casserole your kiddo ate. It will be the memory of everyone together around the table, sharing stories and simply being together.”

Photo credit: Place setting: Trekkyandy via Photo Pin, cc; Potato turkey: Melanie Potock via Tender Foodie

 

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It’s O.K. to Not Always Be O.K.

November 4, 2014 by Kelley Leave a Comment

Do you try to hide messy emotions from your kids? I know I do—mostly out of a belief that parents need to be strong and stoic in order for children to feel “secure.”

This came to mind recently, when I found out that a beloved uncle had unexpectedly passed away. I got the call on a Friday, and my children were lounging on the couch reading nearby. They immediately sensed from my tone on the phone that something was wrong. I had no time to make sense of the call and “smooth over” my grief before my eight- and six-year-olds were on top of me with questions. As I told them what happened, the tears spilled over. But instead of being perplexed and disturbed, the boys solemnly embraced me. “I’m so sorry, mom,” they said.

Cathy Cassani Adams, LCSW, one-half of the parenting duo that hosts my favorite podcast, Zen Parenting Radio, is a strong believer in emoting in front of children—and, sometimes even trickier, allowing them to do the same. She eloquently expands on this in a chapter of her just-released second book, Living What You Want Your Kids to Learn: The Power of Self-Aware Parenting.  She’s shared an excerpt with HHK, below.living what you want your kids to learn

Why feeling emotion is essential for you and your kids

(an excerpt from Living What You Want Your Kids to Learn: The Power of Self-Aware Parenting, Be U publishing, 2014)

Wouldn’t it be great if we could just feel the good feelings? If we could bypass what makes us feel disappointed, sad, or uncomfortable?

While it would be wonderful to just feel love, joy, and a sense of peace, emotions are a package deal. We either feel them all, or it’s difficult to feel anything at all.

This doesn’t mean we have to suffer when painful feelings arise. To illustrate what I mean, we can acknowledge anxiety without becoming a worrier. We can feel the injustice of something without flying into a rage. Emotions don’t have to become a mode of being.

Too often we feel something, then push it away for fear of becoming angry, weak, or extremely sad. When we do so, we suppress the natural signals our body sends us to keep us aware.

Denying what we are feeling leads to a state of repression. Shoved out of sight, the emotion morphs into a state, such as constant anxiety, impatience, or a critical spirit. Such dysfunctional patterns of behavior become a hallmark of our personality. Consequently, we’re mad at everything, but we don’t know why; or sad much of the time, without anything in particular causing us sadness in the moment.

Emotions aren’t the problem. It’s our inability to fully feel our emotions that gets us in trouble. If we would just allow a feeling to come up, let the tears flow, face up to whatever it’s about—such as what’s making us angry—the emotion wouldn’t fester. Once acknowledged and felt, it can be released. Then we don’t waste our valuable energy pretending not to feel a certain way when we obviously do, or telling ourselves and others that things don’t bother us when everyone can see how bothered we are.

Distracting ourselves from what we are feeling—denying our emotions—is commonly referred to as numbing. This takes many forms, such as excessive use of alcohol, overeating, indulging in drugs or medicating ourselves, being a shopaholic, spending all our spare time with technology, and staying busy, which is the most socially acceptable form of numbing. How often do we keep ourselves busy so that we don’t have to deal with how we’re truly feeling? By being perpetually busy, we keep our focus away from what’s going on inside us, preferring anything to having to feel.

The really sad part about this is that anything going on inside us isn’t trying to harm us. It doesn’t come into our lives to hurt us. Rather, it’s trying to heal us, moving us toward greater wholeness. Its objective is to help us let go of something we no longer need in our lives, which enables us to return to a more peaceful way of being.

Children get this. They know how to have a good cry, and they know how to express disapproval or call out something that seems unjust. But what do we do when they express what they are feeling? We order them to “stop it.” We tell them they are being manipulative, too dramatic, or insensitive. In this way, we teach them their emotions aren’t desirable. So they learn to numb out and pretend.

What if we felt our feelings instead? What if we actually accepted our emotions, neither reacting to them nor suppressing them, but allowing them to pass through us?

To take this approach to our emotions is to appreciate our body’s natural ability to release what it doesn’t need. It also empowers us to teach our kids to do the same. We could share tools that would help them appropriately discuss and release whatever they may be feeling. In this way they learn to honor their feelings.

All of us—parents and children—need to embrace our emotions as normal, as an essential aspect of being human. Whether it’s a good feeling or not-so-good feeling, we all need to give ourselves and each other permission to feel it fully.

To read more of Cathy Cassani Adams’ newest book, buy it at Amazon, here.

Photo credits: Top: Sara Bjork, via Photo Pin, cc; bottom, Cathy Cassani Adams

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Mindfulness Tips for Moms

August 27, 2014 by Kelley Leave a Comment

Photo by: Spirit-Fire

Photo by: Spirit-Fire

We all know it feels good to have a little quiet time amidst the chaos of our work and parenting lives. But new research shows that taking a breather—quite literally—improves health and happiness. Researchers at Vanderbilt University studied 243 moms of developmentally challenged kids; a full 85% of these women reported “significantly elevated stress levels.” During a six-month program that compared stress-reduction techniques, the moms who participated in a mindfulness training program, including specific breathing, meditation, and gentle movements, reported significant improvements when it came to depression, anxiety, sleep quality, and life satisfaction.

“Mindfulness” is a bit of a mystery to me. I understand the concept of meditation, though have never really tried it; I can appreciate the benefits of a few deep breaths, which occasionally prevent me from reflexively screeching at my children in a checkout line. But I was at a loss to incorporate a real mindfulness routine into my daily life. So I talked with HHK advisory board member Erica Reischer, Ph.D., a psychologist and parenting expert who also teaches yoga.

First, Dr. Reischer explained what mindfulness is, and why it can help moms, in particular. “Mindfulness is basically just taking a moment to pay close attention to what’s happening in the here and now,” she says. It can be as simple as noticing how your bare feet feel when you walk across a slate floor. Focusing in on these small, present moments has a mind-quieting, relaxing effect. “If you are able to be calmed and centered, you will have deeper, more accessible reserves as a parent, and you’ll be more likely to respond calmly and creatively to your children,” she says.

Meditation is simply a formal example of a mindfulness practice, in which you sit in quiet for a period time, noticing your breath, feeling your body, and letting thoughts pass without emotion or judgement. This can be surprisingly difficult for moms who spend entire days running through a mental checklist of must-dos and haven’t-dones. Dr. Reischer suggests meditation newbies start with just five minutes a day. It doesn’t matter when or where you do it; the most important thing is that you find a time and space in which you know you won’t be bothered by your kids, spouse or partner, or a beeping phone. (Setting an alarm to wake up a few minutes before the rest of the family is a good bet for many people.) Frequency, not duration, is the key to mindfulness practice, adds Dr. Reischer. “Making a routine of doing something mindful a little bit everyday is better than doing a long, formal meditation session every couple weeks,” she says. “Think of it like brushing your teeth.”

This week, I’ve been trying to do a short, daily meditation practice, with the help of UCLA’s Mindful Awareness Research Center (MARC). The good folks at MARC have posted several free guided meditations on their website, including a 5-minute meditation for beginners, in which the center’s director Diana Winston gently guides listeners to breathe, relax, and “be kind to ourselves.”  It is soothing and refreshing all at once. You can listen to and download this audio clip and others here.

If your kids are curious about your mindfulness practice, Dr. Reischer suggests buying a small, decorative gong to keep somewhere central in the house (many are surprisingly nice-looking and inexpensive; check out this one, for under $20). While the whole idea of a gong in the house may seem a little wacky, it can serve as a cue to remind everyone to take a pause during an especially busy day or argumentative moment. “Children love to sound the gong, and it can be a household ‘signal’  that everyone needs to stop and take two or three deep breaths,” she says. “It can bring the whole family back to the here and now, together, and that can be a special moment.”

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