Laura Lee Baker, MA, LPC, NCC
Have you ever found yourself dreading the holidays because you are still trying to recover from last year? Over spending, unmet expectations, exhaustion, and weight gain are just a few repercussions from holiday burn out. I can remember past holiday seasons being over booked, stressed out, always trying to make people happy, that I did not even have a chance to really enjoy friends and family. My focus was on “the task,” not connecting to others and celebrating “The Reason for the Season.”
How can you celebrate what is really important to you this holiday season instead of trying to meet unrealistic expectations? What are you trying to teach your children? How do you enjoy family and friends while setting limits and saying "No" during this time of year? Understanding your boundaries and the why behind the things you do is vital to avoid potential stress overload.
Below are a few things to consider:
1.Know your why and what you really want to be celebrating over the holiday season. What do you want to remember when the holidays are over? Make sure that activities you plan or participate in reflect your “why.” For my family, it's celebrating the birth of Jesus. What does that look like for us and how do we want to do that?
2. Why am I spending this?
Set a budget and make a list of gifts you need to buy so that you are not over spending. Be creative. Draw names. Don’t buy for people out of guilt, or because you “have to.”
Make cookies or spend time with loved ones instead of gift giving. Give gifts to those less fortunate instead of only to each other. These are just a few ideas.
3. Why am I saying yes?
Look ahead at your calendar and don’t over book. Learn to say no to parties or activities that you truly don’t have time for. Don’t say yes to things like volunteering, etc. out of guilt. Make sure it fits in with your “why.” Pause before saying yes to activities. And please remember, it's okay if you don’t win the “best decorated house.”
4.Why do we do this?
In regard to blended and extended families, be creative. You don’t have to schedule Thanksgiving or Christmas gatherings on the same day. Instead of going to 20 family members homes and eating 20 thanksgiving meals, consider alternating holidays every other year. Gather on or before Thanksgiving or Christmas. Consider a progressive dinner. Set a time limit at the homes you visit. These are a few creative examples to prevent burn out.
5. Why am I eating this?
For those of you who don’t want to gain weight from all the sugar cookies and pie overload, plan what you'll be eating ahead of time and stick to it. Just because Granny wants you to try her pecan pie doesn't mean you have to. Stick to your game plan and try not to eat out of guilt or stress. If you are bringing a dish, make one that you know fits your balanced eating plan.
6. Why do I set limits?
Alcohol, sugar, and sleep deprivation can increase stress levels. Tempers flare and conversations can become heated without personal limits. Be intentional with self-care even when traveling or having visitors. It's okay to take some time for yourself to recharge.
7. Last but not least: Enjoy your family and friends. Don’t forget those who are less fortunate or who are alone and missing their loved ones.
Know your WHY and be thankful for all that God has blessed you with this holiday season.
Photo taken from: http://i.huffpost.com/gen/1505537/images/o-HOLIDAY-STRESS-facebook.jpg
Nicole Ayers, MA, APC, NCC
Today’s teens are growing up in a technology filled world. Whether we like it or not, this is our culture today. I scanned my brain just now regarding my own technology use, and it’s easy to find me answering emails, watching a TV show, and texting. Technology is all around us. Below I’ve listed five big ideas to help parents partner with your teen and discuss their best friend – technology.
Idea #1 Practice what you preach
“Double standards are confusing to young children and exasperating to teens.”
First, take a good look at your own technology use because your relationship with technology – or lack of relationship – will impact your relationship with your teen. Most adults are either (1) technology addicted themselves or (2) completely skeptical of technology. Recognizing where you fall on the continuum is a great start before discussing technology with your teen. If you are on your phone or answering work emails all night, it will be difficult to get your teenager off the computer games. We have to set the example.
Idea #2 Set Limits
“Excessive media use has been associated with obesity, lack of sleep, school problems, aggression, and other behavior issues.”
As a parent, ask yourself, “What is the comparison between the hours my child is interacting with a screen and interacting with me?” (Tough Question!) Help your teen make healthy choices by replacing their screen time with fun activities with you – like board game night, books, magazines, playing outside, or going for a walk. The kicker – this will require something of your time too! And you may be surprised to find out that your teen wants to spend more time with you.
Idea #3 Discuss a family plan
“As the parental authority in your family, you want to be a servant leader, not a tyrant.”
Sometimes, as adults, we don’t fully allow our teens to brainstorm with us. Plan a family meeting time to discuss technology - its uses, the harms of over-use, the favorite game or app your teen loves. When discussing setting family limits on technology use, remember to replace screen time with something else and collaborate as a family. Allow for flexibility. Remember limits are to benefit your family, not to divide you and your teen.
Idea #4 Guard their hearts
“Build a foundation with your teen so that when something negative happens, they can come to you.”
The majority of teens have Internet access almost all the time. However, there are many negative side affects to constant screen time – including acquired ADD, anxiety, sleep disturbance, aggression, eyestrain, and false intimacy. Be sure that when setting limits you are also aware of safe guards for your devices. Helpful tools like Net Nanny, SafeDNS, Kaspersky Safe Kids, and Covenant Eyes are available to aid you in guarding your child or teen’s media use.
Idea #5 Keep up with technology
“Your child is the first generation to brave this new world.”
If you want to practice what you preach, set limits, and guard your teen's heart, knowing about technology is a must for any parent. Ask your teen to teach you about technology. Keep up with the new games that they are playing. Ask other parents what they are doing to keep up with technology use and updates. Create a SnapChat or Instagram to check it out. Know that parenting a teen is a very, very good and holy work. There is grace when it comes to parenting teenagers, especially when technology is involved!
**Information adapted from Ten Tips for Parenting the Smartphone Generation by Gregory L. Jantz and CDC.gov. If you have comments or questions about any of the above, feel free to contact me.
Nicole Ayers, M.a., LAPC, NCC
Think back on your adolescent years (between the ages of 13-24). Can you think of a time where you look back and say, “What was I thinking?” Of course you can! And I can too! (Hello, hair dying fiasco of 10th grade.) However, sometimes we have a difficult time understanding why the teens we love do what they do and say what they say. Adolescents make some (seemingly) crazy decisions and say some crazy things.
Between the ages of 12-25, the brain undergoes massive reorganization. Like a hardware or software upgrade on your computer, the adolescent brain goes through a season of “remodeling.” The good news is: the remodeled brain is faster, stronger, and smarter!
So yes, parents and teachers, this is a good thing!
During this time in brain development, changes are slow going, and more and more connections (through neural pathways) are made in the brain. The neural wires are firing quicker! This means that over time, teens experience better decision-making, better impulse-control, the ability to set long term goals, and the understanding of rules and ethics. (And we wonder why our teens are so tired! Their brains are working on overdrive!)
Key aspects of the adolescent’s developing brain are (1) sensation seeking, (2) risk taking, and (3) social reward and peer-approval seeking.
1. Sensation seeking
2. Risk taking
3. Social rewards & peer-approval seeking
The decisions your teen’s brain makes are not random! The sensation seeking, the risk taking, and the social, peer-approval seeking - They all serve the purpose of making brain connections that lead to healthy development and relationships later in life.
As a parent, or a mentor to teens, you can help the brain do its job by encouraging your teen’s healthy independence and exploration of the world around them. And, yes, in a few short years, they will look back and most likely say, “What was I thinking??”
References: Baird, 2011; Dobbs & Cahana, 2011; Felix, 2017
We live today in a world where finding balance can be difficult in regards to weight control and eating habits. Statistics show that obesity rates are rising, as well as eating disorders, among young females. Obesity and Restrictive eating are similar, in that they are both destructive to a person’s physical and emotional health. The media portrays many mixed messages concerning “diet” and a healthy body image, which can be confusing.
Parents with good intentions can create problems by putting their children on “diets” or forcing them to rigidly exercise in order to lose weight. Exercise for children should be vigorous play that is fun!
Children should be taught to focus on the four food groups and portion control, not “dieting.” The word "diet" has negative connotations. Additionally, praising a child for being “thin” or losing weight, instead of praising them for their talents and gifts can be dangerous. Perfectionism and low self-image can develop from a rigid view of food and weight-control. Children tend to focus on what they believe is important to their parents. Modeling proper eating and exercising habits for overall health is the best way to teach our children.
On the other side of the spectrum, some parents attempt to love their children with sugary, fatty foods in hopes of managing behavior, which in turn hinders children from developing healthy eating habits. By doing this, parents are teaching their children to eat based on feelings, not fullness. Sugary, fatty foods make children lethargic, creating inactivity and over time may result in obesity. Scheduled family meals (yes mom, you need to sit down and eat as well) with regular balanced exercise, is vital in maintaining a healthy weight.
We don’t hear much about underlying emotional issues that drive unhealthy eating habits, whether it is restrictive or excessive in nature. Overly restrictive eating can be a result of unresolved issues and a lack of control in other areas of life. Excessive eating can come from a desire for comfort. Pushing feelings deep inside creates an emptiness that is never satisfied.
When you feed the desires of the flesh, you starve yourself from your lifeline to freedom! What this means is, whether you are over eating or restricting to cope with problems instead of dealing with them, you stay entrapped in this cycle of destruction. Practicing extreme measures in either direction is unhealthy.
Instead of using food or extreme weight control to ignore or mask emotions, acknowledge your feelings by talking or allowing your Creator to penetrate deep into your heart for complete restoration and healing. Balance will follow!
Originally posted: January 2009
As we encroach upon the beginning of a new calendar year I am reminded that each of us are looking ahead to new opportunities of influence or we may be looking back on missed opportunities. Here at Legacy we believe that the decisions we make daily results in consequences that can last an eternity. Most of us certainly believe this, however, we get bogged down in the business of daily routines, the demands of the workplace, the kids, the uncertain economy, etc.
What is it that enables us to live differently than what the mundane responsibilities prompt within us? Judy Suiter, Author & President of Competitive Edge, Inc., a Human Resources consulting company, tells those under her influence to "Work like you don't need the money. Love like you've never been hurt. And dance like no one is watching!" Embracing the power of our influence requires us to first commit to avoiding the mundane, status quo way of living. By breaking free of our standard involuntary tolerance of the many moments of the day, we will more fully embrace the experiences of life.
In the process of breaking free of mundane living, we can then fully see the power of our words to others. My pastor is frequently reminding us how we all need a word of encouragement and the affirmation of being told "a job well done" or "we appreciate you and all you do". We can have an everlasting influence on those around us if we can just stop the treadmill of activity in order to affirm those around us. This should begin first with our family who is affected by our words more than anyone else. It is easy to
exchange accolades with our co-workers, clients, customers, business associates, etc. It is much more meaningful to exchange them with our family. Some may say "But you don't know my family!" You are right. I don't know your family. However, I guarantee that they would feel a little more loved and attended to, if you stop long enough to find something that they are doing right and pay them a compliment.
If you choose to invest yourself in this way with those around you, you will likely see them change before your eyes, their hearts will melt maybe just a little and they will feel cared for. You will be blessed because you will see your legacy taking root and blossom into an influence that will outlast your presence here on earth. With such little effort, we all have the power to influence someone. Who could you influence today?
"Above all, love each other deeply
Legacy strategy Blog
Legacy Strategy, Inc. is a private counseling practice in Kennesaw, Georgia.