Ease Your Child's Anxiety With a Worry Box

       

By: Jamie Perillo, LPC

       Do you have an anxious child and struggle with how to ease their worries? Try using a worry box. By making one with your child, you provide support and empower them to cope with their difficult feelings. When your child feels anxious invite them to use a tool from their Worry Box. The more confident your child is in handling their anxiety, the less anxious they will be.

        We recently finished a worry box in the office for bed-time anxiety and within four weeks the child was sleeping in their own bedroom (a first) and sleeping through the night.

Here is a list of 21 anxiety easing tools your child can add to their worry box:

1.      Homemade stress ball

2.      Mindfulness coloring books and crayons

3.      Positive affirmation or mantra cards

4.      Cards or picture that remind your child to take deep breaths

5.      Relaxing music

6.      Thought challenging charts and worksheets

7.      A book

8.      The Feelings Thermometer. (www.inspiredfamilies.com to print your own)

9.      Photos that your child perceives as calming such as family, friends,  or vacation memories

10.  Putty or clay

11.  Worry stone

12.  Lavender scented pillow or satchel

13.  Water bottle

14.  Pictures of a few yoga postures or exercises

15.  Journal

16.  Stuffed animal or blanket

17.  A water bottle filled with a little food coloring and glitter to shake (Not for drinking)

18.  Sound machine with calming nature sounds

19.  Flashlight

20.  A supportive note from mom or dad

21.  Worry dolls or a worry box/jar where your child can write or draw their worry then put it away in the box

How to Parent From Your C.O.R.E. this Holiday Season

By: Jamie Perillo, LPC

The holidays can be full of wonderful activities, visiting with family and friends, and enjoying family traditions, but for many, it can also be an overwhelming, and have too many obligations, expectations, and expenses. When you Parent from you C.O.R.E. you can set limits, focus on your family values, and be present to enjoy the holidays. Here are a few ways to parent from your C.O.R.E. this holiday season:

Communicate: Express your needs. If you need help, time for yourself, or a have a desire to participate in specific traditions or activities, ask for it. Be clear and specific on what you need with those close to you. When your needs are met it is easier to enjoy the season.

One to One Time: There can be a lot of opportunity to run from one party or cookie swap to the next, but it’s important, especially this time of year, to make individual time for you and your family. The big office party may feel important, but imagine the enjoyment of gathering with a small group of friends or taking a family drive while listening to holiday music ad drinking cocoa to view local holiday lights. To explore more family time ideas check out our previous blog on “25 Affordable Family Holiday Activities.” Don’t forget to take a little time for yourself  - perhaps make that hot cocoa a little special and enjoy a movie.

Rituals: If you don’t have a few already, this is the perfect time of year to start family rituals or traditions. Choose something meaningful to your family values. Our family enjoys baking cookies, gathering with friends and family, having movie nights, and volunteering.

Emotional Presence: The excitement and often hectic nature of the season can pull you right out of the present moment causing you to miss out on meaningful moments. Many parents express difficulty being present with their children and spouse when they are silently checking off their “to do list” and feeling exhausted. When you notice yourself drifting from the present moment, take a few deep breaths and feel your feet on the floor. Then observe what is occurring around you in that exact moment and describe it to yourself. This exercise will help you let go of your stressful thoughts and re-enter the moment to allow you to enjoy your time with your family. Focus on their smile, laughter, silliness and excitement, or just a moment when you are grateful for where you are and what you have.

By focusing on these steps you will find yourself more relaxed, present, and happier this holiday season.

15 Budget Friendly Summer Activities for Your Family

15 Budget Friendly Summer Activities for Your Family

By: Jamie Perillo, LPC

Daylight lingers longer, evenings are warmer, and the kids are ready to play. Here are a few budget friendly summer activities for your family.

1.       Say cheese! Grab your cameras, phones, or purchase a throw away camera. Take an adventure through your neighborhood or go to a nearby park or walking path. Everyone photographs their favorite things in nature. Print the pictures and make a college or photo book.

2.       Scavenger hunt!  Make one in your neighborhood, backyard, beach, or local park.

3.       Picnic Time! Grab a blanket, a basket, and bring your favorite books and board games to play under the trees or at your favorite park.

4.       Take a trip to the farmer’s market. Summer is a wonderful time to peruse the tables of fragrant flowers, fresh herbs, and homemade jams. Choose your favorite foods, head home, and cook a meal together.

5.       Play in the dirt. One of our favorite activities in the summer is to grow a garden full of fresh  veggies, herbs, and flowers. Gardening with your kids can be a relaxing activity that encourages a love of fruits, veggies, and nature.

6.       Grab your towels, sunscreen, and shovels. Head to the nearest beach for fun in the sun.

7.       Camp-out or Camp-in! When my sister and I were younger my family tried a few camp-outs. Soon after my parents started the “camp-in.” We laid our sleeping bags out in the living room, kept our flashlights close, played board games, and grilled S’mores. Your kids won’t forget it!

8.       Rainy day? Visit your local library.

9.       Explore your local parks. Parks and hiking trails are cost-effective ways to get outside as a family (bring your pup too) and get moving. Don’t forget your sunscreen and water!

10.   Homemade popsicles to cool you down after a warm summer’s day. Find a recipe with your favorite fruits and enjoy!

11.   Berry picking! Find a local farm that offers berry picking. Pick your own strawberries, blueberries, and raspberries. Enjoy a big bowl of berries or make homemade jam and pies with your pickings.

12.   Make your own glow in the dark backyard bowling.

13.   Movie or music under the stars. Many cities and towns offer family friendly free movies or concerts in the park. Pack your favorite snack and blanket –then relax!

14.   Create an obstacle course in your yard - let the kids get creative on this one.

15.   Relax. Enjoy some lemonade, a good book, a family board game or movie. Summer is the season of abundance but also a time to recharge. Find your balance.

www.inspiredfamilies.com