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Dr. Teresa Smith

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Teaching Kids Mindfulness: The Benefits and Easiest Ways to Do It!

“Pay attention!”

It’s a phrase that is uttered dozens of times a week (if not more) in households where children between the ages of two and 18 reside. How is it that when they WANT to, oh say when they are playing video games or watching cartoons, kids can have a tremendous attention span. But at any other time, getting them to be present is harder than getting them to close the refrigerator door!

While getting kids to pay attention can seem frustrating, there is an answer to the madness: mindfulness.

Mindful Kids are Happier Kids

Several studies have shown that kids who participate in mindfulness programs are happier. And the sooner you get kids started with mindfulness, the easier it becomes for them to develop a capacity to become calm and centered when life throws them stressful situations.

What does this look like in real life?

Well, picture how a normal 7-year old responds to a situation that is scary, overwhelming, and generally unpleasant. Say they are getting ready to take a hard test or going to the dentist. Most will become so fearful and anxious that they have a hard time being calmed by a parent or other guardian.

The 7-year old who practices mindfulness meditation knows to stop, close their eyes, and breathe deeply to get themselves calm and focused.

The two outcomes are vastly different. That’s because meditation and deep breathing exercises actually change the physiology of the brain, according to scientists. Instead of kids reacting emotionally to a charged situation (being controlled by their emotions), children can control their impulses and reactions to that situation.

OK, but how do you get kids to practice mindfulness when it’s difficult to get them to do pretty much anything, let alone meditate!  Here are some ways you can help your kids become more mindful:

1. Help them discover their inner experience.

Spend time helping kids understand what is happening to their bodies during stressful and calm situations. Ask them to explore their emotions. The more insight they have into their inner experience, the better able they will be to control their responses to external experiences.

2. Breathe with Them

Practice deep breathing with your child. You can do it while driving or before putting them to bed at night. Share with them how to relax, slowly breathe in deeply and exhale. Invite them to feel any tension melt away.

3. Be a Good Example

Your child will not even want to try and be mindful and in control when they see you out of control. Are you one to yell at other drivers? Do you get far too angry when your dog tracks mud in the house? Does a telemarketer at dinner send you through the roof? If so, it’s time to try deep breathing and meditation yourself. Be an example. If your child sees mommy or daddy handling stress in healthier ways, they will be far more likely to give it a go.

While it will take some effort to get your kid to commit to practicing mindfulness, the results that it will bring to their life are completely worth it.

 

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How Learning Disabilities Affect a Child’s Mental Health

For many children and teens, learning disabilities are a frustrating part of life. Learning disabilities not only bring a sense of shame and isolation, but they can also lead to mental health issues in some children.

What Are Learning Disabilities?

According to the National Center for Education Statistics (NCES), a learning disability is any disorder of the fundamental psychological processes involved in understanding or using language. These can ultimately result in difficulties thinking, listening, reading, writing, math, and spelling.

Learning disabilities are quite common among young children and teens. According to the NCES, of the 7 million students who receive special education services in the country’s public school system, 33% have at least one learning disability. Common learning disabilities children deal with are ADHD, dyscalculia (trouble with counting and numbers), dyslexia, and others.

Learning Disabilities and Mental Health Issues in Children and Teens

While a learning disability isn’t a mental health issue in and of itself, both are closely related. When children and teens have a delay in learning, they can feel as if their academic efforts aren’t paying off. They can feel like a failure and, if their classmates aren’t sensitive, they can also feel like the butt of many jokes. This puts children and teens with learning disabilities at a higher risk of developing anxiety and depression.

It’s important that parents and teachers of students with learning disabilities look for any signs of anxiety or depression. These may include:

  • Sudden fear
  • Worrying
  • Trouble sleeping
  • Irritability
  • Anger issues
  • Feelings of sadness and/or hopelessness
  • Changes in social behaviors (not spending time with friends)
  • Changes in appetite
  • Thoughts of harming themselves

Once any signs are noticed, parents should bring their child to a qualified mental health therapist. This professional will help the child manage their symptoms so they can better function at home and at school. Some sessions may include the parents while in other sessions, the therapist may want to work one-on-one with the child.

Many child psychologists use cognitive-behavior therapy (CBT) to help children become aware of their own thoughts and feelings and then change their thoughts, emotions, and reactions to challenges at home and at school. CBT helps a child become independent and evaluate whether their thoughts and feelings or logical or distorted.

Does your child or teen have a learning disability? Do you believe this disability has caused them to develop depression or anxiety? If so, and you’d like to explore treatment options, please get in touch with me. I would be happy to speak with you to see if I might be able to help.

 

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Do You Know the Signs of Someone Who is Suicidal?

According to the American Foundation of Suicide Prevention, over 47,000 people died by suicide in the United States in 2017. In the same year, there were an estimated 1,400,000 suicide attempts.

Knowing the signs of suicide is the primary step in preventing someone you know and love from successfully taking their own life.

The Warning Signs of Suicide

Hopelessness

Many individuals who are contemplating ending their own life experience and express feelings of hopelessness.

Other Strong Emotions

Suicidal people may also experience and express excessive anger and rage and talk about seeking some kind of revenge.

Risky Behavior

People who are thinking about ending their own life start showing signs of risky behavior. Since their lives are not valuable in their own eyes, they may engage in certain behaviors, not caring about the consequences. This can be drinking and driving, experimenting with hard drug use, and spending time in unsafe parts of town.

Isolation

Have you noticed your loved one withdrawing from friends and family and isolating themselves more?

Trouble Sleeping

Suicidal individuals often experience great anxiety that causes them to suffer from insomnia. Has your loved one been complaining of not sleeping? Are they taking medication for sleep issues?

The above are warning signs that your loved one may be experiencing a deep depression that needs attention.

The following are three signs that your loved one needs some help IMMEDIATELY:

They’ve Come Right Out and Said It

Your loved one has actually verbalized a desire to harm themselves or kill themselves.

You’ve Discovered A Plan

You have somehow come to know that your loved one is actively planning their suicide by stocking pills or getting their hands on a weapon.

They Have Become Obsessed with Death

Many suicidal people, especially teenagers, begin talking or writing more and more about death or suicide in a positive light.

How You Can Help

Talking to someone you love about suicide can feel uncomfortable. You may be worried that by merely talking about it, you will somehow inspire the act. This just isn’t so.

Speaking with a loved one who is suicidal allows them to discuss openly their feelings and desire to end their life. Just opening up to someone who is supportive and non-judgmental can assist them in recognizing their need to get some help from a trained therapist.

For immediate help, please call the toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), which is available 24 hours a day, 7 days a week. All calls are confidential.

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Can Muslims Benefit from Mental Health Therapy?

People from all cultures, backgrounds, and religious beliefs can suffer under the weight of mental health issues. Traditionally, therapists kept religion out of their office, focusing instead on their client’s mental well-being. But, since spirituality can play such a significant role in a person’s overall health, more and more mental health professionals are now beginning to incorporate the person’s religious and spiritual beliefs into their treatment plan.

For many Christians, Muslims and Jews, God is the central part of understanding themselves and their core values. God is the highest priority and the highest solution to any problems they may face. Instead of finding religion as an antithesis to the discipline of psychology, many therapists are now realizing that religion can and should form a large part of the solutions to underlying mental health issues of their clients.

The Primary Agent of Change in Therapy

Typically, the client is considered to be the primary agent of change in therapy. Muslims believe that human beings are instructed to internally strive (jihad) and make all efforts to beneficial change. However, they also believe that it is the will of God that ultimately decides whether or not that change materializes.

I and other therapists that help Muslim clients always strike the balance of guiding them on their personal journeys toward health and well-being, empowering them to identify behavioral patterns and make necessary changes, all while including God’s divine plan into our treatment plan.

My Commitment to My Muslim Clients

I make the following commitments to all of my Muslim clients:

I Recognize Your Diversity

I recognize the rich diversity in the Muslim-American community.

I Never Avoid Religion

I invite my Muslim clients to engage in religious conversation and to share with me any religious coping methods they currently use, such as praying, reading the Koran, etc.

I Respect Your Personal Journey

As with all my clients, I never take a one-size-fits-all approach to your treatment plan. I respect that your mental health journey is unique to you, your background, culture, and religious influences.

If you or someone you love has been curious about exploring treatment options but was not comfortable with the idea because of your religious beliefs, please reach out to me. I’d be more than happy to discuss how I might help.

 

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