Tag Archive for emotional health

Listen to Yourself…For Your Kid’s Sake

I’ve said it before and I’ll say it again: “Words are powerful.” I’m not the first to say it. Many have said it before and many will say it again. Why? Because it’s true…words are powerful. Words shape our world. They shape our families. They shape our children and our children’s thought patterns. If we constantly call our children “lazy” or “selfish,” we will see them as such. On the other hand, if we call our children “funny” or “caring,” we will see them as “funny” and “caring.” In other words, the way we see our children is shaped by the words we use to describe them.

The words we use to describe our children also impact how they begin to see themselves. When we speak of our children as “lazy,” they begin to see themselves as “lazy.” When we speak of them as “caring”, they begin to see themselves as “caring.” As you can see, the way we talk to and about our children has a huge impact. That means we need to listen carefully to our words. We need to listen to hear what kind of message our words communicate to and about our children. Hear are some words to listen for…and change.

  • Name calling. Everyone knows name calling has a negative impact on children. But name calling can also be made in subtle statements. “Don’t be stupid” is a subtle way to call someone “stupid.” “Don’t you every think” is paramount to calling someone “stupid” or “careless.” “Do you ever do anything but sit around?” is really calling someone “lazy.” “Your room is a pigsty” sounds a lot like calling your child a “pig.” Not only are such statements disrespectful, they don’t create a desire to change. Instead, they can lead to resentment, self-deprecation, and hopelessness. Why not simply say what you mean in clear, respectful language? Instead of saying “Don’t be stupid” ask them what they are trying to accomplish and how their actions will accomplish it. Rather than accuse them of “always sitting around,” help them think about activities they can do. Don’t just label the “room a pigsty,” tell them to clean it up, give reasons you want them to have a clean room, and explain the consequence of not cleaning their room. You are more likely to get the results you want. You will also teach your children respect and communication at the same time. (Read The Power of Words for more the impact of words.)
  • “You’re such a smart girl (boy).” Global labels like smart, clever, or good hinder your children’s progress. They often lead to children becoming less persistent and even doubting themselves (Build Your Child’s Success Mindset). Instead, ask your children what they did to achieve that grade or how it felt to accomplish that task. Focusing on effort and the results of effort leads to children who are more persistent and adventurous.
  • “Because I said so.” Let’s face it…it’s just more respectful to offer a reason for a limit, request, or rule rather than simply expect blind obedience. We don’t want our children to respond with blind obedience to all demands and requests they receive. We want them to think for themselves. Learning the “why” behind rules will help them internalize healthy rules and learn to think for themselves. So, rather than simply say “because I said so,” offer an explanation that your children will understand. (Read Because I Said So to learn an excellent alternative to the statement “Because I said so.”)
  • “Calm down” or “quit crying before I give you something to cry about.” Both statements minimize and dismiss children’s emotions. It teaches them to deny their emotions. And, no one ever responds to “quit trying” with “You’re right. I really have nothing to cry about so I’ll just stop right now, smile, and be happy.” You can help your children learn to manage emotions by teaching them to label emotions rather than dismiss emotions. When children learn to “name it” they can “tame it” when it comes to emotions. Talking helps them calm down.

Listen to yourself over the next week. Do you say any of the four statements described above? If so, work at replacing them with better alternatives. You’ll be surprised at the difference it will make for your children and your relationship with your children!

Tears? Who Would Have Thought?

I learned in the study of human developmental that men often become more willing to express emotions as they age. I guess this has happened to me…or, is happening as I move through my fifties.  Actually, I would not say I have developed a greater willingness to express emotions but I have developed a more difficult time holding emotions back, especially tears.  I find tears arising more and more often, not the tears of sorrow but the tears of overwhelming emotion.

  • The tears of seeing the magnificence of the mountains stretching out across the horizon along with the tears of gratitude that I have the opportunity to witness such majesty and beauty.
  • The tears of witnessing kindness shared between people who differ in so many ways, a glimpse of grace in this segregated world.
  • The tears of sorrow when a loved one passes combined with the tears of celebrating their life and the contribution of their life to the world in which I live.
  • The tears of intimacy that arise when sharing laughter with family.
  • The tears of sorrow as my children “leave the nest” combined with the tears of excited anticipation for what they will experience and accomplish.
  • The tears of longing as I pray both daughters find like-minded people with whom they can share their life’s dreams.
  • The tears of pure joy as I watch my children do what brings them joy and see the positive impact they have on their friends and the world around them.
  • The tears of gratitude and appreciation as I watch my daughter and her fiance admire one another, dreaming and loving together.

Like I said, tears just seem to surface more easily. Who would have thought that tears represent so much more than mere sorrow or pain?  They represent love, beauty, anticipation, inspiration, and even overwhelming joy and laughter. Of course, I still hold them back. I make attempts to hide them. I’m not sure why. After all, tears seem to water the seeds of emotions that produce the fruit of intimate relationships.  So, if you happen to see a tear roll down my cheek, don’t worry. It only means I care enough about you to share that tear with you. In the meantime, don’t tell anyone; it will ruin my reputation.

Your Family Can Save What Loneliness Kills

Cigna made a surprising discovery when they utilized questions from the UCLA Loneliness Scale to create a survey taken by 20,000 people 18-years-old and older. ( Read about the survey here.)  The surprising discovery? Young people are lonelier than elderly people. Even more disturbing, those between 18- and 22-years-old (those tied into social media connections) noted more feelings of social isolation than older people. It seems that even though social media offers digital connections, people still long for face-to-face conversation and interactions. Without this face-to-face connection, people feel lonely.

“So what?” you ask. “I’m sorry young people feel lonelier than elderly but what does it matter?” Good question. Here’s the concern. Loneliness is deadly. Studies suggest that loneliness has the same effect on mortality as smoking 15 cigarettes a day or drinking more than 6 alcoholic drinks a day! (Social Relationships & Mortality Risk: A Meta-analytic Review). Loneliness is comparable to obesity and physical inactivity in its impact on the longevity and quality of life. Lonely young people can translate into less quality of life, less joy, even shorter lives!  Families can help prevent this type of deadly social isolation and loneliness. Here are five tips to help:

  1. Engage in meaningful family activities like eating meals together, playing games together, going on vacations, making day trips. Enjoy time with your family every day. Build positive relationships with your children, spouse, parents, and siblings.
  2. Get involved. Involve your children in various community activities. Whether you involve them in sporting activities, theatre and the arts, or debate clubs, find a way for your children to become involved in positive activities with other people in the community. Don’t just involve your children. Involve yourself in positive community activities as well. Join a reading club or the booster club. Become involved in a positive group of peers in your community.
  3. Involve your family in a local church. Churches encourage us to worship as a family and as a community. They provide us opportunities to find our place in “something bigger than ourselves” and become part of a supportive, loving community and reducing loneliness.
  4. Volunteer as a family. You might even make your volunteer efforts a weekly, monthly, or quarterly ritual. You will strengthen family bonds and provide the opportunity to meet other people outside the family, decreasing loneliness.
  5. Turn off the technology and play some games face-to-face. Nothing beats loneliness like gathering with other people and engaging in some plain-old-fashioned fun. You can get together to play cards, a pick-up game of ball, a picnic, or a board game. Whatever it is, face-to-face interaction and fun beats loneliness every time!

If you follow these tips, you’ll discover great joy in relationship. Your supportive community will grow. Your family will become more close-knit. And, as Cigna found out, your health and the health of your children will improve. You will live longer…and that means you can enjoy one another’s company and love even longer!

If Looks Could Heal…

I stole the title for this blog from the title of a research study exploring the impact of a non-residential father’s involvement in his children’s lives (If looks could heal: Child health and paternal investment). This study explored the relationship between non-resident fathers, their children, and their children’s health. It found, among other things, that “a typical visiting father” who invested one extra day of time per month in his children’s lives “enhanced their health by just over 10% of a standard deviation.” Although this study dealt only with fathers and children who did not live together, I believe it points to an important principle of father-child relationships. A father’s investment in his children promotes their overall health and development in a positive way.  In fact, a father’s investment in his children’s lives promotes healthy children, healthy families, and healthy communities. This particular study suggests a father’s investment impacts physical health. Other studies have shown that a father’s involvement impacts other areas as well. For instance, a father’s involvement in his children’s lives will impact their:

  • Academic Life. School-age children with involved fathers become better academic achievers. They are more likely to have better quantitative skills, better verbal skills, and higher grade point averages.
  • Emotional Life. Father involvement is positively correlated with children experiencing more overall life satisfaction and less emotional stress or mental illness.
  • Social and Emotional Life. Children who have involved fathers are more likely to score high on self-acceptance as well as exhibiting greater personal and social adjustment as young adults.
  • Future Employment. Children who have involved fathers have a greater chance of becoming more successful in work as adults.
  • Social Life. Father involvement is positively correlated with children’s overall social competence and ability to relate to others.
  • Social and Community Involvement. Children with involved fathers are less likely exhibit conduct problems. They are less likely to engage in negative behaviors such as substance abuse or delinquent behaviors that might result in jail time.

A father’s presence in the family and investment in his children’s lives pays dividends for their children’s whole life. A father’s involvement benefits his children, his family, and his community. Get involved today!

(For more specific statistics related to these findings see the following sites: The Importance of Father Involvement, an interesting infograph from the University of Texas; 10 Facts About Father Engagement, from the Fatherhood Project; and The Effects of Father Involvement: A Summary of the Research Evidence, from the Father Involvement Initiative-Ontario Network.)

A Mother-Daughter Relationship Boost

Watching my daughters grow up I noticed times when their relationship with their mother needed a boost.  You know the times—stressful times, times when everyone seems to be on edge. It happens to everyone. Unfortunately, I didn’t know how to give them that boost. Now, thanks to research completed at the University of Illinois, we know at least one simple way to boost the mother-daughter relationship. In this particular study (Read the study at A Walk at the Mall or in the Park?), mothers and daughters (10-12 years-old) met on two separate occasions with researchers. On each occasion they engaged in attention-fatiguing activities (like solving math problems or completed word searches) while listening to loud construction music. Following this stress inducing activity, the researchers gave them a test of attention before sending them out for a walk together. One time, the mother-daughter pair walked in an indoor mall. On the other visit they walked in a nature arboretum. After each walk, the researchers interviewed the mother and the daughter. They tested their attention again. Then they videotaped the mother-daughter pair engaging in a game requiring them to work together. They discovered three results I find very interesting.

  1. The ability to focus and attend was restored significantly after the nature walk, but only for the mother. Both walking in nature and the mall restored the daughter’s attention. The lead researcher thought the daughter’s improved attention might have resulted from spending family leisure time with her mother. The ability to attend during interactions reduces conflict and increase feelings of closeness. It boosts the relationship.
  2. Both mother and daughter said the nature walk was more fun, relaxing, and interesting. Enjoying things together will boost your relationship.
  3. The nature walk also resulted in more positive interactions. The mother-daughter pair showed greater closeness and cohesion after the nature walk. They got along better after the nature walk compared to the mall walk. Walking in nature had a more positive impact on the relationship quality than walking in the mall.

So, if you’re feeling a strain in your mother-daughter relationship, go for a walk. Mothers invite your daughters. Daughters invite your mothers. For best results, go for a walk in a local park, through a neighborhood patch of woods, or maybe a local conservatory. Walk amidst the trees and flowers. Smell the fresh air.  Your ability to attend to one another will improve. You’ll relax and have fun. You’ll find yourself getting along better and feeling a greater sense of unity. In general, your relationship will get a boost!

PS—although this study was done with mother-daughter pairs, it will likely work with any parent-child relationship and even with your marriage. Give it a shot and let us know what you find out.

Become Your Child’s Friendship Coach

Social skills are foundational to the human experience. They bring us into relationship with others. They give us the opportunity to experience community as well as the joy of intimacy. They enable us to communicate our needs and clarify our desires. They empower us to work together and accomplish greater things. They help us develop friendships. In other words, social skills serve as a foundation to our relationships, our values, and our growth. Let that foundation weaken and the whole house starts to crumble. I mean, the whole house starts to crumble. In fact, poor social skills contribute to poorer mental and physical health (the whole house). One researcher actually notes that poor social skills increase loneliness and chronic loneliness is “as serious of a risk [factor] as smoking, obesity, or eating a high-fat diet with lack of exercise (Read Poor Social Skills May be Harmful to Your Health for more). In brief, our children fair better physically and mentally when they have good social skills. Fortunately, social skills are learned over time and that learning begins in the family. Parents are their children’s first and most significant social skills coach, their friendship coach. How can a parent become a great friendship coach to their children? Here are 6 tips to help you get started.

  1. Enjoy time with your children. One of the best ways to coach social skills is by modeling and practicing them yourself. Interact with your children and practice good social skills in the process. Treat them politely. Show them how friends treat one another. Share. Laugh. Play. Set boundaries. Express emotions. Negotiate disagreements. There is no better coach than one who can play the game well and engages his trainees in the process. Enjoy time with your children. (I love the time of Enjoying Your Child–Priceless!)
  2. Talk about thoughts and feelings with your children. When you watch a movie, talk about the subtext of thoughts and feelings that motivate a character’s actions. When a friend interacts with your children in a way they don’t understand, talk about the subtext of thoughts or feelings that may contribute to that interaction. Explain how your own thoughts and feelings contribute to your actions. Label feelings you and your children experience. The broader a child’s emotional vocabulary, the more understanding they become…the better friend they become. (More tips @ Teaching Your Child to Handle Emotions)
  3. Allow for individual style. Not everyone is an extravert. Not everyone jumps into social settings. Some people are more introverted. Some slowly warm up to activities and interactions. Allow for those differences in style. Let the introvert enjoy interacting with small groups and the extrovert enjoy the loud social settings. Allow time for your children to slowly warm up to an activity if that is what they need. Allow your children to move quickly into an activity if they are comfortable doing so. Allow for those individual styles and don’t force your children into a style that does not fit their personality. (Read Honoring Variety)
  4. Create opportunities for social interactions. When your children are young you do this by scheduling play dates. As your children get older, they can become involved in various groups like scouting, church youth groups, choirs, musical groups, sports’ teams, or volunteer groups. You might also consider family games nights with various board games that encourage social interactions. Invite other families over for game night. Play a few games together then let the children go off to play together while the adults chat for a time.
  5. Turn off the technology and “go face-to-face.” Technology has a way of limiting social skills. Twitter does not allow children to learn the art of reading facial cues or hearing voice tones. Facebook does not let us see the ups & downs of life since people tend to post the happy days. “Face-to-face” interactions, on the other hand, teach us to understand facial expressions and interpret voice cues. They help us learn how and when to ask for clarifications that can deepen our understanding of one another. With this in mind, limit technology. Encourage face-to-face interactions. (More @ Welcome to the Dead Zone for more)
  6. Give your children space. It may sound contradictory to give our children space, but they need time to practice the skills they are learning without our intervention. They need the opportunities to resolve conflicts, negotiate difference, and enjoy age expected interactions with peers. After all, practice makes perfect. So, take a breath, step back, and let them go. Give them space to practice on their own. (Good Parents Do Nothing!! tells more)

Well “Coach,” follow these tips and you are well on your way to “Coach of the Year.” And your children will develop the social skills necessary to navigate their world independently and successfully!

Research Says, “Take a Hike for Family Fun”

I enjoyed a short hike along Cedar Creek with my wife and two nieces (6- and 7-years-old). We joined the trail where the picturesque Cedar Creek flows out of the woods and into the Youghiogheny River. We hiked a short distance “up creek.”  With a 6 -year-old and a 7-year-old it was not a quiet walk. But, it was beautiful and very relaxing. We smiled and laughed. We enjoyed the trees and the “cliff.” We even saw some fish and a few caterpillars. When we returned home, I felt more relaxed, happier, even a little energized. Apparently, I’m not the only one to have this experience. A growing number of physicians prescribe park visits and hikes to their patients. Studies show that taking a hike in the woods improves mood and self-esteem, decreases tension, clears the head, and decreases anger and depression. Researchers have also found that taking a “nature walk” decreases repetitive negative thoughts about ourselves. Living in areas with high amounts of “green areas” or “natural spaces” decreases the chance of experiencing depressive symptoms by 20% and suicide attempts by 28% when compared to those who live without “green areas” or “natural spaces.”  (Read Take Two Hikes and Call Me in the Morning) In other words, a hike through “green areas” leads to a better mood, greater happiness, and a greater sense of calm. Sounds like three great goals for our families: 1) better mood, 2) greater happiness, and 3) a greater sense of calm. And, it’s not hard to work for those goals. Simply take the family to your local park and go for a walk! You’ll enjoy fresh air and good conversation. You’ll learn more about one another’s lives and grow more intimate. You’ll come back home in a better mood, happier, and calmer. That is my kind of family activity! (Learn more about hiking and happiness in Hike to a Family Fun Night.)

An Environmental Concern Hits Close to Home

We hear a lot about the environment these days. Just do a google search on “environmental concerns” and around 12,900,000 links come up in a mere .87 seconds. We worry about the polar bears’ habitat, the impact of wasting water and not recycling, and the consequences of global climate change on nature’s backdrop. These are all worthy causes and concerns that deserve our attention. But, in our zeal to address the natural environment, we often neglect an environment just as important and even closer to home, an environment very dear to my heart. If you are a parent or grandparent, it’s probably dear to your heart as well. I’m talking about the home environment in which our children live and grow. This environment will have a long reaching impact on our children and everything they do.  In other words, it will have a long-term impact on our social, political, and environmental world as our children grow up. As a result, the environment in which our children learn and grow needs our full attention.  Even better, we create this environment by our efforts and through our interactions. Let me share three things we can do to create the best environment for our children’s growth and maturity.

  1. Children need a safe environment in which to learn and grow. To keep an environment safe for our children means to keep it clear of anything which poses a significant threat to them at their particular developmental level. This may involve putting up safety gates and installing “baby-proofing” locks on cupboards to keep our toddlers safe. As our children become “middle schoolers,” establishing a safe environment may involve charging cell phones overnight in the kitchen rather than the bedroom. A safe environment also includes plenty of healthy food and sufficient rest. You get the idea. Think ahead and create a safe environment for your children. Creating a safe environment for children also relieves parents of stress. With less stress over their children’s safety, parents can relax and observe their children. They can learn more about their children and grow closer to them each day.
  2. Children need an environment that is cognitively challenging. This will include age appropriate toys and play objects with which children can interact and problem-solve. Things as simple as building blocks, dress up clothes, and balls provide appropriate stimulation. Even objects in nature like trees to climb, bugs to watch, hills to roll down, and water to play in provide opportunities to problem-solve, negotiate, and create. TV’s and video games, on the other hand, rob our children of the opportunities to problem-solve and create. So, the best environment for our children will limit screen-time and provide plenty of “passive toys” (Read Two Observations on Parenting for more.)
  3. Children need an emotionally nurturing environment in which to learn and grow. A key ingredient of an emotionally nurturing environment is an attentive parent. The attentive parent possesses keen observation skills. They use this skill to learn of their children’s strengths and weaknesses, to identify their children’s abilities and areas of growth. Their keen eye will identify ways to modify the environment to encourage positive behavior and stimulate growth, provide success and introduce challenges. The emotionally nurturing parent rejoices when their child rejoices and feels sorrow when their child feels sorrow. Yet, because the parents are not overwhelmed by their children’s emotions, they can help their child temper and manage those feelings in a positive way. Read The Wings on Which Your Children Soar to learn more about providing emotional nurturance for your children.

The environment our children encounter in the world can be harsh and cruel. Create a home environment filled with honor, grace, and celebration…an environment of love. Believe me—it will have a global impact. If you want proof of the potential global impact, check out this fascinating study involving hot sauce and attachment: Hot Sauce Vs. the Power of Relationship.

Raise Kinder Children

Want to raise kinder children? Me, too! A recent study (Reading May Make Us Kinder, Students Research Into Fiction Habits and Personality Types Reveals) conducted by a post-graduate student at Kingston University suggests a simple way to do it! The study asked 123 adults their preference: reading fiction or watching TV. The same adults were tested on their interpersonal skills like considering other people’s feelings and their desire to help others. Those who preferred reading fictional stories showed greater empathy, greater consideration of other people’s needs, and a greater desire to help other people than those who preferred TV.  In fact, those who preferred TV came across as less friendly and less tolerant of other people’s viewpoints. The author of the study suggests reading makes people think more deeply about characters and, as a result, develop empathic skills and kindness.

Here’s the take home message of this study for all parents. If you want to raise kinder children, children who show empathy and consideration in their desire to help others, chuck the remote and read some books. Turn off the TV and read. Read TO your child…read WITH your child…EVERYDAY.  Go to the library, find books that interest your child, and read. You can take turns reading out loud to one another. Or, you can both read the same book and discuss what you’ve read.  Whatever you choose, JUST READ.  Did you catch the take home message for raising kinder children? Encourage your children to read.

The Wings on Which Your Children Soar

Did you know intelligence (IQ) only predicts about 20% of a person’s success? It’s true. Brains alone do not equal success. On the other hand, 80% of what predicts a person’s success involves social and emotional intelligence (More in Why Emotional Intelligence is More Important than IQ). To prepare our children for success in relationships and life, we need to strengthen their emotional intelligence. Emotional intelligence includes five components (Daniel Goleman’s 5 Components of Emotional Intelligence).

  1. Self-awareness: the ability to recognize and label the emotions we experience in our lives.
  2. Self-regulation: the ability to cope with feelings in a manner consistent with and relevant to the situation.
  3. Internal motivation: the ability to utilize the energy of an emotion to achieve a positive end like communicating a priority or solving a problem.
  4. Empathy: the ability to recognize emotions in others by remaining aware of their verbal and nonverbal cues.
  5. Social skills: the ability to adjust our behavior in response to another person’s emotions. This allows us to more effectively connect with others, resolve conflicts that arise within our relationships, and negotiate compromises and agreements.

Reviewing the five aspects of emotional intelligence, you can understand how important emotional intelligence is for success in life. Emotional intelligence not only contributes to success in life, it also promotes health. Studies suggest that 80% of health problems are stress related. Emotional intelligence helps us manage stress and so reduce stress related illnesses. Emotional intelligence reduces bullying as well (Why Emotional Intelligence is More Important than IQ). With all these benefit, we surely want to teach our children emotional intelligence. Here are five simple exercises to get you started.

  • Develop a vocabulary for emotions. Dan Siegel (co-author of Parenting from the Inside) refers to this as “name it to name it.” Labeling an emotion helps “quell” its effect. The emotion becomes more manageable when we can label it. As a result, we can exercise more thoughtful control over it and our behavioral response to it (Why Labeling Emotions Matters ). In fact, the broader and more articulate a person’s emotional vocabulary, the less reactive and more responsive they can become (When Labeling an Emotion Quiets It) .
  • Listen and accept emotions. All emotions are acceptable, a gift from our Creator to help us communicate priorities and protect those important to us. Of course, not all behavioral responses are acceptable. So let a person express their emotion. Help them label the emotion. Encourage them to define their feelings. Coach them in expressing even difficult emotions. Listen. Accept. Understand. (For more read Teaching Your Child to Handle Emotions)
  • Identify the priorities underlying the emotions. Emotions clarify our priorities and reveal them to others. Take time to identify the priorities that have led to your child’s strong emotions. Knowing the priority behind an emotion allows you to address the true need. Teaching your child to identify and address underlying emotion leads to a more successful and self-controlled child.
  • Problem-solve. After you have listened closely and understand the emotion, work with your child to problem-solve. Let the problem-solving focus on how to address the priority underlying the emotion. (For more on these two steps read When Your Children Get Angry.)
  • Teach perspective taking. A great way to teach your children how to take another person’s perspective is by reading fiction together. Fiction lets us see into the minds of characters, feel their emotions, and understand their motivations. Doing so teaches perspective taking. So, read to your children. Read with your children. Talk about what your children read. It will improve their ability to take another person’s perspective and increase their emotional intelligence. (Read Teaching Your Child Perspective Taking for more ideas.)

These five simple activities can set your child on the path to emotional intelligence…and all its related benefits!

« Older Entries