inside-fpo

Articles for Parents

Check out these articles that cover a variety of parenting topics. From newborns to teens, we're here to give you guidance when you need it.

  • Post Featured Image

    Fun Ways for Families to Connect During the Holidays

    With all of the expectations around the holidays, things can get kind of crazy. The very time that is supposed to bring families closer together is often filled with extra stress, fighting kids, awkward extended family dynamics and sometimes marital tension.

    Sometimes the craziness gets the best of us and family members start to feel disconnected. This leads to all kinds of holiday drama - the very thing we all want to avoid. 

    Want to help make sure the holidays are a time where family members feel connected and close? Here are some things you can do at home, in the car, during meals and out in the community that not only will create conversation, but also laughter, insight and memories.

    IF YOU'RE TRAVELING...

    Instead of automatically plugging into technology, what about giving your kids a limited amount of time with tech stuff? Don’t be intimidated by the pushback and don’t expect them to thank you any time soon. Get creative and offer some motivation for participation. For example, for every 30 minutes you play the game you get X number of minutes with your screen. During the down times, interact with each other by playing some of these games:

    • Categories:  Pick a category (Disney movies, popular songs, flavors of soda) and take turns naming something in that category until someone is stumped. (This person loses and the winner picks the next category.)

    • Going on a Picnic: This is a memory game for all ages! The first person starts a story with, “I’m going on a picnic and I’m going to bring...” and then lists an item. The next person says, “I’m going on a picnic and I’m going to bring...” and then lists the first person’s item PLUS a new item. As the story grows and grows, each person repeats the list and adds a new item. The first person to incorrectly list all the items is out! You can keep playing until only one person remains.

    • License Plate Game: Interpret the letters in each license plate you pass. For instance, TMK could stand for “Toasty Miniature Kangaroo.”

    • Peoplewatching: Watch a vehicle traveling on the road near you for a few minutes. Make up a story about the people in the car. Answer questions like: What are their names? Where did they come from? Where are they going? Why are they going there? What are they going to do when they get there? The sillier and more detailed the story is, the better!

    IF YOU'RE STAYING AT HOME AS A FAMILY

    • Plan a walk and play “I Spy.” When you exercise together, your brain releases endorphins that create “feel good memories” you can all enjoy for years to come. Walk around the yard, neighborhood, park or find a local hiking trail, but encourage the whole family to come! To keep the kids engaged for the walk (and to keep things playful for the adults), play as many rounds of “I Spy” as you can. Then keep track of who wins the most “I Spy” rounds and award them with a special treat when you get home, like hot chocolate, a cookie or maybe watching the movie or show of their choice.
    • Make something special. Baking goodies for the ones you love is fun, but baking goodies for someone in need or someone who doesn’t expect it is even more fun. It also teaches the littlest ones in the family that holidays aren’t just about receiving, but giving! Choose one or two people, families or organizations you’d like to delight this holiday season. Then, gather together in to bake something yummy together and share. Consider giving to an elderly neighbor, a family friend, the staff of a local nonprofit your family supports, etc.

    IF YOU'RE SHARING A MEAL WITH OTHERS...

    To avoid awkward silence at the dinner table with relatives or friends you may not see very often, try a few of these conversation starters:

    • What is one way you have helped another person this year?
    • Who is someone in your life you’re thankful for and why?
    • If you could have dinner with anyone (past or present), who would it be and why?
    • If you could have a superpower what would it be and how would you use it?
    • What is the most beautiful place you have ever seen?
    • What is the hardest thing about being your current age?

    It’s possible to be in a room or a car full of people who are not interacting fully with each other, especially when routines get thrown to the side and people are tired and cranky. When people feel disconnected and schedules are upside down, chaos reigns. Instead of chaos, plan for what you know is coming, whether it is boredom, difficult conversations or unwanted silence. During the busiest season of the year, these tips may help lessen the drama and help you make memories with family and friends.

    This article was originally published in the Chattanooga Times Free Press on November 30, 2019.

  • Post Featured Image

    How to Deal with the Unexpected

    How do you typically deal with the surprises life hands you? How you handle these situations - whether it's a sick family member, a traffic jam on the morning of your big meeting or a last-minute, expensive repair - can determine whether the problem is minor or becomes huge and affects the rest of your day, week, month and beyond.

    When unexpected things collide with the best-laid plans, some people have a tendency to react to the emotions of the moment. Their anxiety goes through the roof, they begin to panic, thinking about being late and all of the things they are supposed to get done. This often leads to frustration and feelings of helplessness and in some cases, even feeling hopeless. 

    How can you effectively prepare for these situations in a way that will help you remain calm, cool and collected? The key is to learn how to respond versus react, so the first item on the agenda is to have a plan and utilize the resources available to you.  

    The first key: Have a backup plan just in case something goes wrong. This is like having an emergency generator so your life can keep going regardless of the crisis at hand. Be intentional about creating a support network of people who are willing to assist you when you are in a bind. It doesn’t have to be family. It could be teachers, church members, neighbors, the parents of your child’s friends, co-workers, etc.

    The second key:  Step back and assess the situation before doing anything. People often move to action before actually assessing the situation to determine all their options. This includes getting the facts. We are much less likely to do something ridiculous when we think before we respond. 

    Once you have your plans in place, remember to follow your plan when the unexpected happens. Having steps to follow helps to make these situations more manageable.

    • Keep your emotions in check. Don’t let the situation control you. 
    • Be prepared. Keep basic medication on hand, have a spare set of keys for your car, take a lesson on how to change a flat tire, give your neighbor keys to your house, etc. 
    • Don’t be afraid to ask for assistance. It is hard to be helpful when people don’t know there is a need. 
    • Ask for a second opinion. Sometimes talking with an objective third party can be helpful.

    All kinds of things will pop up in your life that have the potential to wreck your schedule, cause irritation or create stress, but how you handle it can be a game-changer. The next time you are dealt an unexpected surprise, be ready to respond by staying calm, assessing the situation and working your plan. You will probably be amazed at how quickly you can manage the crisis and get on with your day.

    This article was originally published in the Chattanooga Times Free Press on November 16, 2019.


  • Post Featured Image

    How to Connect at Family Mealtimes

    We live in a day and time when parents feel like they run from one thing to the next seeking to give their children every opportunity to experience life to the fullest. Many people say there's nothing wrong with that.

    The reality is that children and their parents are experiencing high rates of disconnectedness. They are experiencing a lot of life, but at what cost?

    One of the most powerful ways for families to create connection is by sharing regular and meaningful meals together, which offers a variety of benefits. Studies suggest that having meals together as a family at least four times a week has positive effects on child development and has been linked to a lower risk of obesity, substance abuse and eating disorders, and an increased chance of graduating from high school as well as better family relationships. 

    Family meals also help to:

    • provide a sense of family unity and identity.
    • give children an opportunity to express themselves.
    • teach kids to wait their turn to speak.
    • let them hear many different perspectives.
    • show how to agree to disagree on certain topics. 
    • transmit family values and traditions from one generation to the next
    • teach good table manners and etiquette.

    The American College of Pediatricians notes that the daily coming together around the family table:

    • Provides structure for the day, allowing children to feel more secure and safe by knowing what to expect. 
    • Helps parents monitor their children’s moods, behavior and activities, giving insight into the emotional well-being of their children.
    • Allows children to learn and appreciate social interactions, understand the importance of community and experience different ideas while under the guidance of their parents.

    These times together as a family create a bond and shared memories that children carry with them long into adulthood. The key to the success of these gatherings is to make them technology-free zones – no televisions, tablets or cell phones allowed.

    You may already know that family meals are a good thing, but maybe you’re just trying to figure out how to make it happen and what to do with the time you have together. Keep in mind it doesn’t have to be dinner, it could be breakfast, and it doesn’t have to be fancy. The goal is for everybody to be together and connect. Making the meal could be part of that or you could even grab something and bring it home.

    If you are at a loss for how to get the conversation around the table going, here are some suggestions to help you get started:

    • Share. Have each person share their best/favorite moment from today or yesterday. Use this time to get updates on each other, friends, co-workers and family. 
    • Ask. What’s one thing you are excited about that is coming up? Who did you notice today and why did you notice them? Is there anything going on in your life or someone else’s life that we can help with? What is the best meal or dessert you’ve ever had?
    • Discuss. If sports are your thing, talk about the latest game or an upcoming championship such as the World Series, Super Bowl, World Cup or NBA playoffs. Find ways to talk about things each individual is interested in or would like to learn more about. Maybe it’s that dream vacation or road trip, birthday bash or even how you’d like to spend your time over the weekend.
    • Listen. During the conversations, make the effort to listen without interrupting. Whatever you do, don’t ask a question and then hijack the conversation. We can learn a lot when we’re not doing all the talking.

    It might seem hard to believe that just having a meal together where you are connecting can be such a huge preventative factor for so many things, but it’s true. The key is to be intentional and keep it simple. 

    This article was originally published in the Chattanooga Times Free Press on November 9, 2019.


  • Post Featured Image

    How to Prevent Depression in Teens

    A new report from the Centers for Disease Control and Prevention’s National Center for Health Statistics indicates that the suicide rate among 10- to 24-year-olds has increased a startling 56% over the last decade. Suicide has become the second-most common cause of death among teenagers and young adults. 

    “Pediatricians have indeed seen a huge increase in depression and anxiety in adolescents over the last few years,” says Dr. Nita Shumaker, pediatrician. “I spend a lot of time talking to parents about lifestyle choices affecting mental health.”

    While no one knows for sure what is causing this dramatic increase in teen suicide, the trend is extremely disturbing. Some experts are referring to this as a public health crisis and wondering why there is not more of an outcry for something to be done.

    Part of the problem may be that no one is clear about what is causing this uptick. It could be technology, violent video games, television shows, bullying, not enough likes on Instagram posts, the ease in which someone can compare their life to their friend’s highlight reel or who knows what else.  

    “It is clear that there are a lot of factors at play when it comes to teens and their mental health,” Shumaker says. “I start early talking about letting electronics into the home. It is a portal for both good and evil to enter into children’s lives. And electronics are really not the problem, it’s the all-access pass that so many children have to technology that is the problem.”

    Another issue Shumaker notes is sleep deprivation. 

    “Sleep deprivation is a torture technique and a well-documented trigger for anxiety and depression,” Shumaker says. “Not getting enough sleep leads to more impulsive behavior as well as poor performance in school.”

    The current recommendation from the American Academy of Pediatrics is that children and adolescents have no electronics in the bedroom.

    “Allowing electronics in the bedroom means that adolescents spend an enormous amount of time alone, unsupervised and on the internet,” Shumaker says. “This means that fundamentally they are separated from the family, which I believe is another potential cause of depression and anxiety. Having electronics in the bedroom means parents don’t put their kids to bed anymore - their electronics do.

    “We are missing such valuable time with our children and their mental health is suffering from it. We as a culture are abandoning our children to the internet and it is literally killing them.”

    What can we do to help our kids?

    • Your presence matters. Practice what you are trying to teach. Be intentional about disconnecting from your phone and other technology and actively engage with your kids.
    • Set limits with technology use, including amount of time on screens and where technology lives in your home. (And don’t expect your children to thank you for setting boundaries!)
    • Be vigilant about making sure they get enough rest and seriously limit distractions that could keep them awake. Help them make healthy food and exercise choices, as these can impact other areas of life.
    • Talk with them about the signs and symptoms of depression and anxiety and discuss ways to manage them so they are educated not only for themselves, but also for their friends. Contrary to what some believe, talking about these symptoms or the topic of suicide does not increase the risk of suicide.
    • Make them aware of helpful resources both locally and nationally. National Suicide Prevention Lifeline - 1-800-273-8255 (TALK) 
    • Suicide Resource Center - The American Academy of Child and Adolescent Psychiatry has a whole host of resources for teens and families.
    • Give your teen household responsibilities. You may think your teen already has so much on their plate, but including teens in household chores helps them feel connected and it teaches them responsibility as well as how to manage their time.
    • Create space for your family to do things together on a regular basis. Make sure they are getting helpful information from you, and not just taking their cues from their friends.

    Our children are living in a complicated world for sure. Although no one can definitively say why there is such an increase in suicide among our young people, we cannot afford to sacrifice the mental health or lives of our children. We must be intentional in our efforts to help them. Whether they will admit it or not, they are counting on our guidance to navigate this time in their lives.

    This article was originally published in the Chattanooga Times Free Press on November 3, 2019.


  • Post Featured Image

    How to Be a Happier Person

  • Post Featured Image

    How to Help Boys Thrive

    Not long ago, I wrote a provocative column concerning men and marriageability. At the end I asked, “What will we do to help our boys succeed in life and relationships?” The good news is, we can do all kinds of things to ensure that boys and girls have the same opportunities in education, earning potential and life in general.  

    Many researchers believe that the educational system itself plays a large role in how well boys do or don’t fare. Others cite technology and video games, the breakdown of the family, the focus on women’s equality or the lack of positive male role models as reasons - just to name a few. The reality is that ALL of these things contribute to whether boys succeed or fail. 

    Will Honeycutt, assistant director of counseling at The McCallie School for Boys, believes that technology plays a role in disconnecting boys from real life. Whether it’s binge-watching episodes of Game of Thrones over a weekend, playing video games or being entrenched in social media, technology is isolating boys from valuable experiences, interacting with others, engaging in conversation, learning emotional regulation and figuring out who they are as a person.

    So, how can we help boys thrive in an ever-changing culture? 

    Troy Kemp, executive director for The National Center for the Development of Boys in Chattanooga, Tenn., has some ideas we can use, whether at home or in the community. 

    BOYS AND GIRLS ARE NOT THE SAME

    Boys are different than girls - not better than - but different. Their bodies and brains mature differently, and they take in and process information differently. Boys and girls have varying strengths and weaknesses. 

    Research shows that teaching in educational settings leans heavily toward the strengths of the female brain, so actively addressing variety in learning styles and responses is a great place to start. Teachers can choose reading materials to reflect the interests of boys. Boys need to be surrounded by positive influences that will help them break through the popular culture’s narrow definition of manhood, and having more male teachers in the classroom would be a step in the right direction. 

    WHAT ABOUT AT HOME?

    Kemp feels that parents need to educate themselves about how boys (and others who wiggle) learn best and what intrinsically motivates them. Boys need examples of excellence, and using words and visuals can help them see things more fully and hold their attention. It is important that we don’t automatically assume boys aren’t trying if they don’t respond the way we want or expect. It may be possible that we didn’t clearly express our expectations, which may be very different from theirs.

    According to Kemp, boys also need to develop a proper vision for manhood and masculinity. In order to achieve that vision, they need to be exposed to male mentors who are balanced in their approach to life, learning, unconditional love and emotions. Having a community of men who are behind them makes a great impact and prepares them to mentor others. 

    “Boys need a crew and a cause,” says Kemp. “They need to know someone is counting on them and they can count on others. Boys need to know what is important to them is also important to parents…especially their fathers.”

    If you’re a father, get on your son’s level and don’t discount what is important to him. Give him choices within the choices you approve. Parents can model responsibility and healthy relationships with technology and everything else. 

    • Count the number of hours boys are in front of screens. Excessive amounts of screen time for children, especially boys, can be detrimental to healthy brain development. 
    • Make sure they are getting at least two hours of physical exercise every day. Don’t pull your son from a team or group if his grades drop. Work with the coach or group leader and use their power and influence.
    • Be intentional about teaching and modeling the qualities of healthy relationships and don’t assume they know what unhealthy looks like. 
    • Drive-time is a great time for conversation about what a lot of teens consider awkward topics. That way, nobody is looking at facial expressions. You can make it a media-free moment, too.
    • Take advantage of current situations to talk about accountability and responsibility, including healthy ways to handle anger or disappointment and treating people with respect who are disrespectful to you. 
    • Point them toward healthy role models beyond Mom and Dad - coaches, trusted friends and relatives - so they have more than their parents speaking into their lives and encouraging them on their journey into adulthood.
    • Spend one-on-one time with your child. Let them set the agenda for your time together. Fathers, try reading to and with your children. 
    • Volunteer together as a family. Go on a mission trip, help out at a local nonprofit or do something that involves giving to others. There is a real chemical reaction in the brain when we help others in need that makes us feel good and makes us want to do more acts of kindness.

    All of these things combined can help boys thrive in school and in life. Boys with a strong support system have a foundation to build upon as they enter manhood and make wise decisions about their future.

    This article was originally published in the Chattanooga Times Free Press on October 5, 2019.


  • Post Featured Image

    When Should Your Teen Date?

    “When will I be old enough to date?” - the question many parents dread. You've known it was coming, but you also realize you are crossing over into a whole new world with lots of moving parts, plenty of which you cannot control. 

    You may reply sarcastically, “When you’re 30!” Or, you may try to be a bit more realistic and really wrestle with the right age for your child to date, which may be different depending on the child.

    A study published in The Journal of School Health found that dating during the teen years can help teens learn social skills and grow in emotional intelligence. But guess what? Not dating during these years actually has benefits as well. 

    Here's what they found:

    • The non-dating students had similar or better interpersonal skills than their more frequently dating peers. 
    • While the scores of self-reported positive relationships with friends, at home and at school did not differ between dating and non-dating peers, teachers rated the non-dating students significantly higher for social skills and leadership skills than their dating peers.
    • The study indicated that students who didn’t date were also less likely to be depressed. Teachers’ scores on the depression scale were significantly lower for the group that reported no dating. And, the proportion of students who self-reported being sad or hopeless was significantly lower within this group as well.

    Teen dating relationships today are complicated. Here are just a sample of the thoughts teens have, and the drama that often accompanies dating relationships is a whole other discussion that cannot be disregarded. 

    “Does she like me?”  

    “Is he cheating on me?”  

    “I’m scared of what he will do if I break up with him. I think he might hurt himself.”

    “Are his constant questions about where I am, what I am doing, who I am with, and what I am wearing signs of how much he loves me?” 

    “Do I break up with him because he is mean or stay with him because a bad relationship is better than being in no relationship?” 

    In an endless sea of questions, some teens feel intense pressure to date and be in the “cool” crowd while others could care less. Either ways, this is a time to pour into your teen the qualities that will help them navigate relationships in a healthy way, whether it is romantic or not.The following things are important to keep in the forefront of your mind as you seek to teach your teen how to engage in relationships with others. 

    • They still need your guidance. The prefrontal cortex, or the rational part of the brain that helps with planning, decision-making, problem-solving, self-control and thinking about long-term actions and their consequences, is nowhere near fully formed, and it won’t be until age 25 or so. This has huge implications for teen behavior. 
    • Healthy relationship skills don’t come naturally, even if your teen seems super smart. They are the result of intentional teaching and modeling of behavior such as looking someone in the eyes during a conversation, using a respectful versus disrespectful tone of voice, and having high regard for one’s feelings. 
    • What your teen does in high school absolutely will follow them into adulthood and impact future relationships. Set standards, develop a strategy and don’t allow them to believe the lie that how they treat others now (or allow themselves to be treated) won’t impact them later. Unfortunately, this is a harsh reality many have experienced.
    • Sexual activity affects teens’ mental and emotional health. While the culture often pushes that having sex in the teen years is perfectly normal, plenty of young adults now believe that kind of relationship in high school created more anxiety, stress and depression for them and distracted them from truly enjoying the teen years.
    • They need to hear from you that their value and worth is not dependent on their relationship status. Friendships can be rich, deep and rewarding. Teens need to know and appreciate that their uniqueness is what makes them individuals.
    • Experiencing a range of emotions in relationships is normal, and it helps teens build their emotional regulation muscle. Being able to discern how they are feeling and learning to handle the intensity of the emotions that come with being in any relationship with others, whether it is happiness, sadness, anger, elation, disappointment or encouragement, is beneficial. 

    So, when will your child be old enough to date? Great question! It’s definitely something you should consider with great care ahead of time. Waiting until they are 30 for sure isn’t the right answer. Agreed-upon guidelines for when the time is right will be important. And, it may be comforting to you and to your teen to know that in no way does it mean they are missing out if they don’t date at all during the teen years.

    This article was originally published in the Chattanooga Times Free Press on September 21, 2019.

  • Post Featured Image

    7 Ways to Promote Good Sportsmanship

    Tennis phenom, Coco Gauff has quite the following as a result of her incredible tennis skills on the court.

    After losing at the U.S. Open to Naomi Osaka, a tearful Coco headed to the locker room when something amazing happened. Osaka approached Coco, hugged her and asked her to do the interview normally reserved for the winner with her. Coco insisted that she shouldn’t because she would cry. Osaka responded, “No, you’re good. Look, you are amazing.” 

    Coco joined Osaka in spite of the tears. When Osaka spoke she addressed Coco’s parents, telling them that they raised an amazing player. She said she recalled seeing them in the same training facility and that she thought it was really incredible that both of them had made it this far, again reiterating that she thought Coco was amazing. All of this came from the number one female tennis player in the world.

    A winner graciously sharing the limelight with her opponent was a powerful moment on so many levels.

    Perhaps parents and players alike could follow Osaka’s lead: playing hard, leaving it all on the court or the field and practicing humility whether you are the winner or not.

    You can encourage great sportsmanship by intentionally teaching your kids what it looks like. Here are a few ideas to get you started:

    • Bring your best to the game. Be as prepared as possible and give it your all.
    • Discuss what being a gracious winner looks like and how to accept loss without being a sore loser.
    • Talk about what good sportsmanship looks like during the game - playing clean and fair, helping opposing team members up, not bullying, and shaking hands at the end of the game regardless of whether you win or lose.
    • Avoid letting others’ behavior dictate how you behave.
    • Teach your child to learn from their mistakes versus sulking.
    • Discuss the importance of following instructions.
    • Talk about what it means to be a team player, even if you are the best player on the team.

    It's so easy to get caught up in the game when your kids are playing. But remember - your kids either follow your lead or are dying from embarrassment because you are that parent. Consider these things as you sit on the sidelines: 

    • They have a coach. Let their coach do his/her job.
    • Avoid arguing with the coaches or referees.
    • Be respectful of the other team regardless of their ability.
    • Keep your perspective. Regardless of the sport you are watching, these are kids, and even the college students are still in their teens. Most of them will not go on to play professional sports. They play for the love of the sport.

    Someone once said, “Sports don’t build character, they reveal it.” 

    Osaka’s gracious behavior was not a fluke. It is something she learned over time and has exemplified on more than one occasion. Although Osaka was the winner, she left her opponent feeling good about herself. That’s the sign of someone who has their ego in check and understands the impact of their behavior on others. Modeling great sportsmanship and character will teach your child skills they can use on and off the field. 

    This article was originally published in the Chattanooga Times Free Press on September 6, 2019.

  • Post Featured Image

    4 Ways to Adjust as Your Child Leaves for College

    When children leave the nest, it can be a very traumatic time for parents. You may second-guess how well you have prepared them to be out on their own. You might even be thinking about how things will be different at home with all the new time you have on your hands. This is what you’ve been working toward all these years, but there’s just something about letting go. 

    There is no question your role as parent shifts as your young adult grows even more independent. While your child is becoming his/her own person and pursuing their dreams, some parents really mourn this milestone - and there is nothing wrong with that. It is for sure a shift. Now, you get to watch them spread their wings while you take a background role of being supportive and encouraging as well as providing a safe place for them to come for rest. 

    If you are just beginning this adventure, it might be helpful to know a few things. Not everybody deals with this transition the same way. One parent may be experiencing tremendous grief while the other is excited not just for their college student, but also for the transition at home. Be careful not to judge. Instead, check in with each other to see how each of you is navigating through the change.

    Talk about ways you can encourage your student while also caring for your own needs. Since you won't be seeing your son or daughter every day, it might be helpful to write them weekly letters. Students say there is nothing better than going to their mailbox and actually having real mail. Periodic phone calls are great for staying connected, but letters are something they can keep and read over and over again.

    If you are in the midst of making this transition, here are some suggestions for getting through the initial shock: 

    Plan ahead. Don’t wait until the last minute to think about how you will deal with the extra time on your hands. Have some projects planned that you can focus on. Be intentional about planning things you can do on the weekend.

    Set limits for yourself. As your child settles into a new routine, there will be lots of demands on their time. Instead of calling every day, let your child make the first phone call and try to limit yourself to checking in once a week. Email is also a great way to stay in touch and be supportive without being intrusive.

    Be there when your child needs you. The first few months may also be hard for your child. Encourage them to hang in there. Send care packages and cards. Make your home a refuge they will want to come back to. Avoid making major changes to your child’s room.

    Consider the next thing. As your parenting role changes yet again, you will want to consider what’s next. Keep your eyes and heart open to where you need to go in life and what you want your life to be about. 

    Letting go can be especially hard, but it would be a shame to be so wrapped up in your loss that you miss what your child needs from you in this season of their life. Different seasons call for changes and adjustments, and although this particular season is new to you, remember that you’ve dealt with changes and challenges since you brought them home. All those moments have led you to this place.

    This article was originally published in the Chattanooga Times Free Press on August 23, 2019.

  • Post Featured Image

    Tips for Controlling Your Emotions

    When you’re in the checkout line at the store and a 2-year-old has a meltdown because they can’t have a candy bar, nobody is shocked because well, they are two. It’s totally another story when an adult who is unable to regulate their emotions has a public meltdown. 

    Unfortunately, a rising number of teens and adults seem to be struggling with emotional and impulse control, and the results are often disastrous. Think road rage, someone cutting in line or even publicly expressing a different opinion in a rude manner.

    The Child Mind Institute defines self-regulation as the ability to manage emotions and behavior in accordance with situational demands. It is a skill set that enables children, as they mature, to direct their own behavior toward a goal, despite the unpredictability of the world and their own feelings. It includes:

    • Being able to resist highly-emotional reactions to upsetting stimuli, 
    • Calming yourself down when you get upset,
    • Adjusting to a change in expectations, and
    • Handling frustration without an outburst. 

    Children who don’t learn this skill struggle to self-regulate as they get older. And, if you’ve ever experienced this out-of-control feeling or been on the receiving end, you know it’s not a good thing. There is good news, though. If you didn’t learn this skill as a child, it is still possible to learn it as an adult. 

    Your emotional brain processes information in two milliseconds, so keeping yourself under control during a frustrating experience involves being able to pause between the feeling and your response. There is a trigger; someone pushes your buttons (we all have an easy button), there is an instant reaction, accompanied by a strong emotion often followed by a feeling of remorse. This is the body’s automatic built-in protection system, also known as “fight, flight or freeze.” 

    Your rational brain, which helps you make sound decisions, processes information in 500 milliseconds, 250 times longer than your emotional brain. People have to learn how to assess situations quickly, but if they don’t pause long enough to discern what is actually happening, their emotional brain can take control before their rational brain has a chance to kick into gear. 

    If you or someone you know struggles with self-regulation, it’s not too late! You just have to be intentional about choosing to behave differently. 

    Think about what you can control and what you cannot. You cannot control how other people behave, but you can choose how you will respond or engage with them. Sometimes, the best response is to do nothing.

    Learn how to master your feelings, versus letting them master you will serve you well. For example, when someone cuts you off when you’re driving, you suddenly feel your heart rate go up, adrenaline starts flowing, and your first instinct is to go after them. However, if you are practicing emotional regulation, you can take a breath, even acknowledge that that makes you angry, but then let it go because the consequences of your actions could bring harm to you, that driver and others who aren’t even involved.

    This should not be interpreted as people not being able to stand up for themselves or being silenced. Instead, learning how to master strong and powerful emotions can help people develop calm and constructive ways to have their voice heard. When people are out of control, it’s highly unlikely that anything positive will come from the situation.

  • Post Featured Image

    Money Basics for College Students

    The average college student will graduate with about $37,000 in student loans, but few students really think about repaying that money after graduating. In fact, many new college students haven't thought much at all about money management, much less paying off student loans at the end of their four years.

    Results from a survey of 455 college students by LendEdu found that:

    • 58% indicated they are not saving anything.
    • 30% indicated their parents taught them nothing about managing money.
    • 51% received no financial education in high school.
    • 43% are not tracking their spending.

    Bryan Bulmer, Coordinator for Financial Wellness at the University of Tennessee at Chattanooga, knows this all too well. He has worked with college students to help them learn financial literacy.

    “There are two kinds of students I typically see in my office: students who have been taught about money management and have grasped the concepts and those who really have never been shown the impact of money or lack thereof,” says Bulmer. 

    In his student presentations, Bulmer uses a giant Jenga game to show the impact of frivolous spending. For example, buying that cup of coffee each day Monday through Friday is about $100 a month. After four years, the student will have spent $5,000 on coffee alone.

    “That usually gets their attention because nobody ever thinks about how much that small amount adds up to over time,” Bulmer says. “Our goal is to help them know how to be wise with their money.”

    When Bulmer asks students how many of them want to move back home after college, he says not a single hand goes up. However, 60% of them do move back home. Plus, a whopping 39% of them will still be living at home into their mid to late-20s.

    Studies show that annual take-home pay for the average recent college graduate is around $36,000. Bulmer breaks this down for his students this way: If you have a car, college and credit card payments, that will probably take about $1,000. That leaves you $2,000 for everything else including rent, which is usually another $1,000.  So that leaves you only $1,000 for groceries, car insurance, internet and such.

    “Pretty quickly the students begin to realize that while it sounds like a lot of money, it really isn’t if you don’t learn how to manage it well,” Bulmer says.

    If you want to help your college student be financially literate, Bulmer suggests that you:

    • Involve the student in the family finances. Let them see what it takes to keep the lights and water on, the cost of Wi-Fi and keeping the refrigerator filled with food.
    • Talk with them about how credit works. Credit card companies are notorious for stalking freshmen and older college students with deals that are too good to be true, and plenty of them fall for it only to find themselves in debt way over their heads. They often have no idea how to get out.
    • Teach them the basics of money management (e.g. banking, paying bills, safe use of debit cards, MobilePay, ID theft and such).
    • Address student loan requirements. If your student is taking out student loans, make sure they know what this means in four years. Some students are not aware that they have student loans. This should not be a surprise to them when they graduate.

    Having a college degree gives many people an advantage. According to the National Financial Educators Council, studies show college graduates will earn almost a half-million dollars more over their lifetime than someone who has not received their college degree. But, if they have no concept of personal finances and how to manage the money they are earning, it will be of no benefit to them. 

    “All of our students who come into our office that are financial literate give credit to their parents for helping them be literate,” Bulmer says. “Statistical information says 34 percent of students feel financially literate and that 37 percent of parents share financial literacy skills with their students. I believe those numbers show parents are the number one provider of financial literacy skills in the lives of their children.”

    Give your kids the edge they need for future success by teaching them how to manage money wisely now, regardless of their age. 

    This article was originally published in the Chattanooga Times Free Press on July 21, 2019.

  • Post Featured Image

    How to Start School Routines

    How is it that summer just started, yet the school supplies are already out in stores? In a few short weeks that will feel like they fly by, your baby will be headed to kindergarten. At this realization, in the midst of a little freak-out and hidden tears, parents will try to put on a brave face as they leave their little one in someone else’s care.

    Preparing for that day is important not only for your child, but for you as well. A month may seem like a long way off, but when it comes to establishing new routines and rituals, it’s actually the right time to put things in motion.

    Bedtime: For example, if bedtime has been at 8:30 or later during the summer months, but a 7:30 bedtime will be in place during the school year, moving bedtime up in 15-minute intervals from now until the school year starts will help your child adjust and keep the drama about it still being light outside to a minimum. As a side note, blackout curtains might be a great investment.

    Routines: Consider what morning and evening routines will be like, especially if this is your first child to head off to school. It can be unsettling for children when everything is changing, so it’s helpful to think about routines and rituals like a security blanket. Children find real comfort in predictability. If you put things into motion now, it will help your child feel more confident on that first day of school. For instance, practice getting up, getting dressed, brushing teeth, eating breakfast and figuring out the best order to accomplish those tasks and any others that must be done before leaving for school. Adapting your evening routine to how things will be during the school year will help as well. 

    After school: Being at school and holding it together all day long is exhausting. Your child might come home from school and want to take a nap or they might have a meltdown, especially as they are adjusting to their new routine. Comfort them and help them put words to their emotions. In time they will adapt and adjust.

    Independence: Remind yourself repeatedly to let your child do for themselves what they are capable of doing. Things like dressing themselves, putting on their shoes and velcroing or tying them, going to the bathroom, pulling their pants up and even buckling a belt are important to know how to do. If they are planning to buy their lunch at school, let them practice carrying a tray with their food and drink from somewhere in the kitchen to the table. That balancing act can be a little tricky. If they are taking their lunch, teach them how to pack it themselves. If they are riding the school bus, practice walking to and from the bus stop together.

    Practice: Make practicing these things fun by turning them into a relay race or a game. When you do that, you’ll be giving them a strong foundation to stand on as they head to school.

    Organization: Work with your child to find a location in your home where all things school-related live like backpacks, homework or notes that need to be signed. Helping them get in the habit of placing things in one location will make mornings easier for everyone.

    Read: Start reading with your child daily (if you aren't already). Even if you aren’t a fantastic reader, just holding a book, pointing out pictures, colors, numbers and words, or teaching your child to turn the pages from right to left will help prepare them for kindergarten.

    Other adults: If you have told your child they don’t have to listen to anyone but you, now is the time to change that. When your child is at school they will need to be able to listen and follow instruction from their teacher and others. Additionally, if you have never left them in someone else’s care, try to arrange some time between now and the first day of school where they are in the care of other trusted adults. It is good for them to know that others can take care of their needs, and teachers will appreciate that you have helped them practice listening and following instructions from other adults.

    Technology: This year will be different for your child, so consider a technology plan for your home when school starts. They will be expected to sit, listen and engage in activities, but screen time  is probably the last thing they need when they get home. Instead, playing outdoors in the fresh air can help them release stress and relax.

    Emotions: While you might be excited about your little one reaching this milestone, it would also be normal for you to feel some anxiety. Most of our children can read us like a book. If you are feeling uptight about the beginning of school and trying to hold that inside, your child will likely pick up on this and think you are not OK or that you do not want them to go to school. Acknowledging that and talking with other parents who are ahead of you on the journey could be extremely helpful to you and your child. 

    Thinking about all that needs to happen before school starts may feel a bit overwhelming. The good news is, if you start now, you will already have your routine down by the time school starts. Both you and your child can head into the first day of school with confidence and great expectations for the school year.

RSS Feed