9 Tips for Managing Social Media and Mental Health
By Sofia Bronze
For many of us social media plays a big part in our daily lives – it allows us to stay connected with friends and family globally, network, discover information that enables rapid learning and brings awareness to important issues like never before. It can help us find new friendships, become involved in communities of shared interest, and seek or receive emotional support when times get tough.
Most recently during the pandemic, we learned how helpful social media was to combat feelings of isolation and loneliness when it became harder for us to connect with each other. Many individuals were able to increase social connection and it can certainly help those who struggle with social anxiety, have limited independence or live in a remote area.
While we can appreciate the benefits of social media, we must also be aware that it can negatively impact our mental health. As research continues to study the long term effects of social media and mental health, the literature does indicate it can promote negative experiences.
Feeling like you don’t measure up with your appearance and in life:
We might be aware that the images on social media are filtered or adjusted, it can still make us feel insecure about our physical appearance and what’s going on in our daily lives. For instance, it is common for people to share the positives about their lives or experiences on social media, while leaving out the not so positive aspects. This can lead to feelings of envy and overall discontent as we scroll through a friend’s account reading about their move abroad, exciting job opportunity or viewing filtered photos of their travels down south.
Through the constant comparisons, photoshops, filters, and fitspo and thinspo (terms coined to describe accounts that influence users to be fit and thin), social media can perpetuate a negative body image and impact our self esteem which can lead to unhealthy behaviours, like disordered eating.
Fear of Missing Out (FOMO):
The idea of FOMO has been around for years before social media, however platforms such as Facebook appear to heighten the feeling that others are participating in more fun or exciting activities without us or living a lifestyle that is better than ours. The fear of missing out can negatively impact confidence and increase anxiety.
Social media can be addictive:
FOMO can fuel even more social media use, we may feel the need to check for updates throughout the day, or react to every alert received. You might be worried about missing an invitation, or will be left out of a conversation at work/school because you missed news or the latest update on social media. Perhaps you feel the need to like or respond to other peoples posts due to fearing your relationships will suffer.
Research has shown a chemical known as Dopamine is released in our brain when we engage in rewarding experiences – the brain is designed this way to feel pleasure when such experiences occur and one of those includes social connection (whether it is in person or online). Dopamine plays an important role in developing addictive and compulsive habits. Studies have indicated, social media apps and platforms release large amounts of dopamine into the brain’s reward centre at once which are similar to addictive substances such as alcohol. Consequently, when we are no longer on social media and sign off, we enter into a dopamine deficit state and our body attempts to adjust to an unnatural high level of dopamine that was just released. This may explain why we feel better on social media and not so great once offline, which in turn influences more social media use.
Anxiety and Depression:
As humans we are built to need and benefit from in person connection which positively impacts our mental health. There is no denying meeting with a friend or loved one, face to face, can help to improve mood and reduce stress. Prioritising social media instead of face to face interaction has been shown to increase symptoms of anxiety and depression.
Cyberbully:
Social media can open the door to cyberbullying for which youth are particularly vulnerable. Cyberbullying has been linked to depression and can even lead to symptoms of post traumatic stress in teenagers.
Social media can act as a band aid solution for underlying issues:
Some people spend time on social media when feeling low, bored or lonely, as a means to distract themselves from unsettling feelings or to even self regulate their mood. Without feeling or connecting to our emotions it can be harder to develop healthier ways to cope and manage our mood.
Can impact how we interact in person:
Excessive social media use with limited face to face interaction can affect our social skills in person. This is particularly true for those who struggle with social anxiety. Without exposure in person we may miss out on opportunities to face our fears.
We outlined a few signs that may indicate social media is affecting you:
- Constantly comparing yourself to others on social media.
- You feel worse after social media use.
- Spending most of your time on social media rather than with friends or loved ones in person.
- Unable to concentrate at work, school or be present in your relationships due to excessive social media use.
- Experiencing sleep issues, particularly if you use social media right before bedtime.
- Symptoms of anxiety and depression worsen.
- Low self esteem or confidence.
- Relying on social media to cope with your problems.
- You are a victim of cyberbullying or you are anxious about what others may say about you online.
9 ways to manage social media use for better mental health:
- Be curious about your behaviour. Begin to explore why you are turning to social media ( i.e., is it for distraction or entertainment?). Ask yourself what role does it serve in your life.
- Being aware of your triggers. Notice what type of posts, pages or content impact your mood and limit your exposure.
- Find a community online that is supportive and can help change your mindset.
- Try to follow posts that uplift or inspire you, rather than those that put you down.
- Moderate social media use and limit time spent online. A few helpful strategies:
- Use an app to track your time online.
- Turn off your phone at certain times of the day ( i.e., while having dinner with someone else).
- Avoid bringing devices to bed.
- Disable social media notifications or set your device to “do not disturb.”
- Mindfully limit how many times you check your phone during the day.
- Remove social media apps from your devices.
- Find a good balance between social media use and life. Set aside time each week to connect with others face to face, find a hobby, creative outlet or join a gym or club. Get involved in the community.
- Practice mindfulness by acknowledging what you see online is not necessarily reality. Acknowledge when you are experiencing thoughts of comparison and practice gratitude for the things that exist in your life (it may help to write them down).
- Help youth manage their social media use:
- Teach them that social media is not necessarily based in reality.
- Monitor and limit their use (social media breaks).
- Encourage teens to speak about underlying issues.
- Promote offline activities, in particular physical movement and exercise.
- Seek help and support. If you are struggling with symptoms of depression, anxiety or poor self esteem, and can’t seem to manage your social media use, it might be helpful to seek out individual support from a therapist.
Sources:
https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health
https://www.healthline.com/health/social-media-and-mental-health#takeaway
https://scopeblog.stanford.edu/2021/10/29/addictive-potential-of-social-media-explained/
https://www.betterup.com/blog/social-media-and-mental-health
BE YOU – 5 Ways to Boost Self-Esteem
It can be extremely hard to believe in yourself when you start to compare your life with others, especially when you have access to a virtual world that constantly advertises and promotes how to “live your life”. There are times you may compare the way you look with celebrities online. You may start to develop a new definition of success when you discover another person with similar life experiences. Have you had negative thoughts about your appearance? Have you compared your level of achievements to your coworkers? Do you allow your inner critic to stop you from doing the things you enjoy or trying new things? In times of doubt or self-consciousness your level of confidence and self-esteem are very vulnerable.
Here are 5 Ways to Boost Self-Esteem, these are tips to remind you to BE the best version of YOU there is:
- Stop comparing yourself
Everybody is unique in their own way which makes them who they are. Focus on living your own life and becoming the best version of you.
- Recognize your strengths
You have your own strengths and qualities! Recognize what best qualities you have to offer to the world.
- Rethink which relationships matter
It is important to invest your time in relationships with supportive friends who lift you up and have your back.
- Learn to accept compliments
Quiet the negative self-talk and don’t let that voice put you down. The people around you see certain qualities you possess that you sometimes forget that you have. Practice saying “thank you” when someone pays you a compliment.
- Explore a passion
When you explore a new passion, it brings exciting feelings of curiosity, growth and joy that can sometimes be forgotten when you are focused on a daily routine.
When you are experiencing milestones such as entering post-secondary education or starting a new job, you may have worries about how others view you. It is hard to not be your own worst critic in everything that you do. When you are feeling down or start to think about only the negatives take a PAUSE and REFLECT. Remind yourself of the tips above and replace those negative thoughts and opinions with positive aspects of yourself that you have to offer.
There are many other ways to boost your self-esteem, try one of the activities below during a time of reflection:
- Look at yourself in the mirror and compliment yourself
- Write 5 strengths and talents you have
- Ask a friend or loved one to name 3 strengths that you have
- Write a letter to your past self about the achievement you are proud of, mistakes you learned from and advice on how to do things differently
References:
https://www.verywellmind.com/how-to-boost-your-self-confidence-4163098
https://biglifejournal-uk.co.uk/blogs/blog/self-confidence-building-activities
Men’s Mental Health and the “Silent Crisis”
Men often struggle with mental health concerns in silence because of public, individual and developmental perception of what it means to be a “man”, the ability to be strong and the stigma (and perceived weakness) around mental health concerns.
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Tips for Studying as an Online Student
Feeling Overwhelmed? Anxious? Overthinking everything?
Here are a few strategies to help build quality into your study time and to be more effective in your space.
- Use the STOP skill.
When you notice you are getting caught in a cycle of overthinking, the first thing to do is to get out of the “spin cycle” and into the present moment. You will not be productive when stuck on the hamster wheel of “what if’s” and “should haves”.
S- Stop what you are doing.
T- Take a step back. Turn away from your device.
O- Observe. Look up and around. Release your shoulders.
P- Proceed mindfully in the present moment. Take a deep breath. Relaxing into the exhale.
Find one small thing you can do that will help you in this moment.
- Use the HALT-O skill.
Check in with yourself. Hand on heart, take 3 deep breaths and turn your foucus to your body. If you listen, your body can tell you what it needs.
H- Hungry? Try to fuel your body nutritiously when you can.
A- Angry? Anger often shows up when we are feeling other things too. Pause and explore/address this.
L- Lonely? Checking in with your friends and family is important.
T- Tired? Getting enough rest is key for your mental clarity.
O- Overwhelmed? Sometimes identifying this feeling can help to give it a place, create some distance and help to find a starting point,
Managing the above symptoms first will help setup your day.
- Get comfortable and creative during lectures.
Our home space can feel small and distracting when we are living and studying in the same area. If you notice you are not engaged during lectures, consider mixing up how you are learning.
Try one of the following:
- Find another table or desk to study from. (kitchen table, dining room table, patio table, etc.)
- Use a makeshift standing desk. Try a bookshelf or high counter to elevate your computer.
- Cast your lecture to the tv.
- If possible, workout or go for a walk while listening to your lecture.
Sitting at a desk isn’t conducive to everyone’s learning style all of the time, and sometimes we process more information by changing up the norm.
- Set reasonable expectations.
If you are hitting a roadblock, change your goals. Expecting yourself to study hard for 6 hours straight isn’t realistic nor effective for most people.
- Try setting a timer for more productive and shorter chunks of time. 20 minutes of actual studying is better than an hour of distracted social media time with your lecture slides in the background.
- Take breaks. Get up, move, eat, drink water.
- For some, a ratio of 1:1 can work. Each minute of studying equals a minute of break. Find what works for you.
Remember: motivation fuels motivation, so set the bar at something attainable and watch your willingness to work increase.
- Set a study plan.
- Make a master list of everything you need to do. Include dates, colour code it, whatever helps to gain that sense of control. Then set it aside. This is not the list to refer too frequently if you are feeling overwhelmed.
- From the master list, decide on 3-5 things you need to accomplish every day. If you achieve more than that in a day – great! If not, you will have at least accomplished the “must do’s”.
- Breaking down the work into bite-size steps will help to unfreeze the overwhelming moments, and to help you move forward.
- Try a schedule.
The freedom of working from home can be too much. Set a start time for yourself, and set an alarm for an hour before that to get yourself fed, dressed and set up. Good hygiene and proper nutrition can work wonders.
This is new for everyone. You are doing school work during a pandemic utilizing new skills and technology while learning new information. Be gentle with yourself. Keep a balanced perspective. No one is getting this right completely – and that is ok. If you need help, ask.
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What is Postpartum Rage?
You’ve made it home with your new babe. You’re adjusting to the lifestyle changes and working through the hormones and the new everyday intensity that come along with postpartum life. You’ve possibly heard of “Postpartum Depression”, “Baby Blues” and “Postpartum Anxiety”. The trouble is, none of these searches online or discussions with your friends and loved ones fit the bill of what you are experiencing.
Maybe you’re feeling tired, a little sad, and worried about your new baby. You are told over and over this is the “average postpartum” experience, but you know there is something more happening for you. You are struggling to feel understood, wrestling with feelings of guilt and are worried about what all of this means for you and your baby.
So What the Heck is Normal Then?
If you are being honest with yourself, the hardest feelings to acknowledge are the intense feelings of frustration, anger and even rage. Sometimes toward your partner. Sometimes toward your family. And sometimes the frustration is toward yourself or little one. Your patience may be shorter. You’re not parenting your other kids like you know you can, or want to. There is a part of you that wants to ask for help, but there is a louder part that feels like no one can look after your baby like you can. You are feeling confused, angry, conflicted and overwhelmed.
You may be feeling hopeless and angry that no one is helping you as you need. Overwhelmed by the dozens of decisions you have to make, and defensive, because you are expected to be an “expert” at something that doesn’t feel second nature to you. You may feel scared to tell someone about this. Intrusive thoughts like, “I shouldn’t feel this way” or “this isn’t normal” fuel guilt and send us into a shame cycle that only furthers our silence. This internal dialogue is eating you up. Not to mention the worry about what others would think of you if they knew the truth.
Research has shown over and over again that the sooner we can support mom, the better we can protect and nurture the well-being of baby and the family. Experiencing a shift in your ability to manage your emotions, care for yourself, or recognize a change in your motivation or interests is scary. You are not alone in this, and you are not to blame.
Anger is an emotion just like any other emotion. It is inherently neither good or bad, it just is. It is important to abandon traditional notions of labelling our emotions either positive or negative. This will help you lean into the emotion and really feel it, free of the judgement that comes with labels. How we experience, process and communicate the emotion is where the skill comes in. The key here is in recognizing when the anger is more intense and less controllable than how you would normally experience anger.
Try this quick Anger Self Check to better understand what you are feeling right now.
Anger Self Check:
How often did you feel anger 6 months ago?
How often do you experience it now?
How did you manage your anger 6 months ago?
How do you manage it now?
How would you describe your anger? (ie. explosive, always boiling just under the surface, surprising, etc.)
Do you feel like you are constantly angered by things that might have only annoyed you before?
If there has been a shift in your level of anger from 6 months ago to now, you could most likely benefit from connecting with someone whom you trust for support.
Postpartum anger or rage can be a symptom of depression or anxiety, as well as OCD and trauma (PTSD). For some women, heightened symptoms of anger may be different enough from their norm to be considered a red flag. For others, the experience of postpartum rage can feel abnormal and frightening.
What is Postpartum Rage?
– Reacting quickly and passionately over small things (like a spilled drink)
– Heart races and blood pressure rises when you start to get upset
– You cannot stop thinking bad thoughts about someone who wronged you
– Feeling violent urges or imagining doing something violent to yourself or someone else
– Screaming or swearing
– Punching or throwing things
– Unable to “snap out of it” and needing someone else to intervene
– Inability to remember everything that happened during the outburst of rage
– Immediately feeling regret or a flood of emotions afterwards (Rapisarda, 2018)
Postpartum anger or rage is an emotional reaction that is often overlooked. Culturally, it is easier for women to discuss feeling sad than to talk about anger, which is why few women report it, and why there is limited research on it (Ou, 2018). Normalizing the conversation about postpartum mental health is a step in the right direction. Taking the risk to be vulnerable with those who are close to you will help you put words to these feelings and to receive support. It does get easier, the more you share and simply unload.
A study by Ou (2018), found 3 common themes for women experiencing postnatal depression:
(i) anger accompanying depression,
(ii) powerlessness as a component of depression and anger, and
(iii) anger occurring as a result of expectations being violated.
In other words, postpartum anger can happen when we experience postpartum depression or anxiety, or, it can happen independently. Postpartum anger can have negative effects on our relationships, our ability to parent, and our ability to take care of ourselves. Considering this, it is no wonder that postpartum anger can leave you feeling constantly overwhelmed.
In addition to our own internal dialogue around mothering and the guilt we may feel as a result of our anger, we may also be dealing with outside sources of information that may cause us to feel guilty, judged or alone. The societal pressure to be the idyllic self-sacrificing mother is harmful and not helpful, further isolating and silencing women. We receive these messages through the media, social media and even our family and friends. Challenging these messages is especially difficult when you are not feeling yourself.
Here are some tips for managing anger that you can apply today.
Tips for Managing Anger in the Moment:
1. Walk away. If you are feeling the anger start to rise and are in a position you can safely move yourself to another room, try to do so.
2. Take a deep breath, count to 10 and back down to 1 before responding
3. Ground yourself. Find a square and with your eyes, follow along the top of the square for 4 seconds as you inhale, down the side for 4 seconds as you hold, along the bottom for 4 seconds as you exhale, and repeat.
4. Communicate. It can feel scary to be vulnerable. Find a safe person you can talk too about what’s going on.
It can feel scary or daunting to ask for help. But remind yourself as big a risk as being vulnerable and opening up about feelings appears to be, the payoff is equally big. Sharing and receiving unconditional support is a gamechanger. If this is something you or someone you know has struggled with, talk to your doctor and connect with someone who can walk with you, nonjudgmentally, as you navigate this chapter. Therapists are the perfect fit for mothers who need support. A supportive, non-judgemental environment that focuses on you and your emotions is what you need to feel the support, understanding and tools to manage. You don’t have to do this alone.
Ou, C. H., & Hall, W. A. (2018). Anger in the context of postnatal depression: An integrative review. Birth, 45(4), 336–346. doi: 10.1111/birt.12356
Rapisarda, V. (2018, May 28). A Mother’s Guide to Postpartum Rage. Retrieved from http://runningintriangles.com/postpartum-rage/
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Brushing Up on Personal Boundaries
It’s hard to believe we are already nearing the end of 2021. The holiday season is right around the corner and this can lead to many mixed emotions and overwhelm. That said, this is a great time to improve or brush up on boundary setting in your personal relationships with your partner, family, friends, and in the workplace.
What are “boundaries” and why do healthy boundaries matter?
Adopting healthy boundaries protects your emotional well-being to prevent emotional and physical burnout, and social isolation. Boundaries, like a fence with a gate, are the limits and expectations you set for yourself and others and are enforced using effective communication. Think of the gate as the communication gateway and the fence as your limits and expectations.
Here are some key take-aways from boundary work:
It can feel messy at times
- If saying “no” rarely exists in your conversations or you’re feeling enmeshed in your personal relationships, introducing this assertive communication style may feel unnatural at first (and that’s ok)
What are your values?
- Ask yourself: “Am I respecting my own values?” If your boundaries do not align with your values you may feel stressed, anxious, or hold resentment toward others
- What limits and expectations do you need to set for yourself in family relationships, at your job, in your friendships, and within your community?
- Check out this values exploration exercise
When boundaries become inconsistent or inflexible
- Boundaries can be soft or porous, and you may find that you are not putting your needs first
- On the other hand, certain boundaries may be rigid, and you may find yourself guarded in relationships
Healthy boundaries
- Healthy boundaries align with your values, and you will be comfortable saying “no” when you need to, and hearing “no” from others
Assert yourself
- Boundary types look different for everyone and can be soft in some areas of your life and rigid in others.
- Saying “no” asserts your needs while valuing your relationships.
- Being assertive involves communicating needs with kindness and respect for others, vulnerability, and self-worth and self-respect
Poor boundaries can be a result of insecure attachment in childhood, complex trauma, low self-esteem or self-worth, amongst other reasons. And they may have served a purpose for you at one point in your life to provide a sense of safety and security. If you’re noticing that your boundaries are no longer serving you, we can help.
As always, if you need support in navigating interpersonal relationships and boundary setting, please reach out. Remember to be kind to yourself as you reflect on your relationships.
Click here for a free worksheet and handout through Therapist Aid.
References and Additional Reading:
Where to Draw the Line: How to Set Healthy Boundaries Every Day – Anne Kathrine, MABoundaries: Where You End and I Begin by Anne Katherine, MA
“Boundaries 101”. The Calm Mama Method. thecalmmamamethod.com
Attached – Amir Levine, MD, & Rachel S.F. Heller, MA
“Boundaries and the Self”. Dr. Arielle Schwart. https://drarielleschwartz.com/boundaries-and-the-self-dr-arielle-schwartz/#.YYrkEBrMJnI
“Setting Boundaries and Setting Limits”. R. Skip Johnson https://bpdfamily.com/content/setting-boundaries
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Back to School. Back to Normal?
We’re currently three months into the new school year and it is evident that this has been yet another different year for parents, caregivers, educators and of course, children. The COVID pandemic is still going strong and there are many new protocols within schools that have been put in place to attempt to keep children and families safe. Although they are there to ensure safety, these changes and protocols can be scary and overwhelming for all involved. Let’s talk about some of these stressors and what parents, caregivers and educators can do to help.
Families had to make an often difficult choice between virtual learning and in person learning. Both have many pros and cons and can bring up anxiety for children and teens. These worries might be larger and more intense than past years because of the complexities of the current global pandemic.
Here are some common worries for children and teens returning to school that we have been seeing in our therapy sessions:
- The thought of sitting in a classroom can feel overwhelming after not being around many others for the past school year
- Having to wear masks all day
- The fear of COVID and/or getting sick
- Worrying that they don’t know enough because of the gaps in learning that happened during the lockdown
- Feeling worried about reconnecting to friends that they haven’t spoken to in a while due to being out of school and out of touch with others
- Communication can be overwhelming in general as we have been isolated during the past school year
- For those folks doing virtual learning, there’s worries about turning on their camera and gaining the confidence to participate virtually
- Worries about how to feel connection with teachers and fellow students in the virtual learning space
What can parents and caregivers do to help?
It’s really important, perhaps now more than ever, that parents and caregivers are listening to their children and teens and validating their emotions/worries. Here is a quote that may put things into perspective:
“Validating involves putting yourself in your loved one’s shoes and conveying understanding of their experience as they are experiencing it. This involves imagining what the situation must be like for them. It is important to accept, allow, and validate emotions that are different from what you expected or that are hard for you to understand.” Steps of Emotion Coaching – Emotion-Focused Family Therapy (emotionfocusedfamilytherapy.org)
To create connections and an open environment for sharing both the positive and the negative, Parents and caregivers can ask questions to their children and teens like:
- How is school going?
- What’s going well?
- What’s been hard for you?
You may also ask questions about what your child is worried about. It’s useful to explore worries in a curious way. Ask lots of questions and really try to understand what’s going on from your child or teens perspective. Here are some examples:
If you child or teen is having difficulty being around other people or connecting to others sometimes the best thing can be to help them gain exposure to being around others in a gentle way:
- Take them out for a hot chocolate and help them practice ordering
- Include them in grocery shopping and checking out with the cashier
- Set up a time to go for a walk outside with another family or friend
Providing education about COVID and mask wearing can sometimes be enough for an anxious mind that is worried about getting sick.
- Talk about what happens in your child or teen’s body when anxiety shows up- name and label those thoughts, emotions and body sensations
- Teach your child or teen about ways to breath to slow down their body (box breathing, paced breathing), or ways to ground when in class (drop anchor, 5, 4, 3, 2, 1 game)- lots of short videos are available on Youtube of these strategies and then practice them together
Equally important is for parents and caregivers to recognize and validate their own worries and stressors about this school year, as the effects from this pandemic impact everyone. Do your own wellness check:
- Check in with your own stress level and notice if you’re feeling able to coach and support your child through their own worries.
- Reach out to your own support systems and have open discussions about the things you’re struggling with and that your child or teen is struggling with. Likely other people in your social circle are experiencing similar things. Giving and receiving support is invaluable. It helps us feel less alone and gives us a place to share our feelings.
Our clinicians are skilled and are happy to help if anything you have read here sounds familiar to you. Remember that we have ALL been struggling over the past 18 months. Asking for help is the first step in making positive changes and recovering from the stress of this difficult time.
By Paige Sparrow MSW,RSW
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Day Ten – Pressing The Re-Set Button on Your Family Life During Social Isolation
Nobody Is Perfect. End. Of. Story.
So while you’re at it, abandon perfectionism. Be kind to yourself and your family. The house will be messy, people will have to be convinced to bathe, you will eat junk, those long-standing house jobs will not get completed as quickly as you envisioned, if not at all. That’s alright. Go back to the values. I can safely guess that NOBODY came up with “Do All The Things” as their top family value.
Start with today. Look at these tips and take one hour at a time. Take it slow. Be forgiving. You can have do-overs. Each day is it’s own. Motivation will go up and down, moods will set in, energy levels will fluctuate. Find what works and do more of it when you can. Do less of what doesn’t. Know that what works one day will not work on another.
Alternate between doing what works and pushing the comfort zone to try new things, ways of coping and communicating… and then give a high five, regardless of the outcome.
Learn MoreRemember: your family WILL come out of this stronger, more connected and victorious. Surviving will mean thriving.
Day Eight – Pressing the Re-Set Button on Your Family Life During Social Isolation
Prioritize humour and fun. Does your family love to laugh? I mean REALLY laugh? What makes the family laugh? “Dad” jokes? That elusive TV show or comedy that everyone can agree on? When my children were little, they had a hard time understanding why other families do not have “dance parties” in their kitchens and living rooms. The ability to be silly and “dance like nobody (except your immediate family who will laugh until they cry at mom’s moves) is watching builds connection, self-esteem and even risk-taking in a safe environment.
Give everyone a chance to dictate how the fun is incorporated into the daily routine. For example, my family each gets time to be “the DJ” when we are listening to music (or dancing). You can also choose games, activities, crafts, etc. as a way to learn about what each of you finds fun while teaching that we need to respect that we are all different and that learning something new is a good thing.
There have been some really funny (and accurate) YouTube videos on “COVID Coping” that are family-friendly. Take a look and laugh at yourselves!
Learn MoreDay Six – Moving From the Me to We
Team Building: Your family is a “We”. End of story. Even when you disagree, you fight, are hurt or overwhelmed, your family has your back. Talk about how each family member likes and needs to be supported. To borrow from John Chapman’s The Five Love Languages, learn the ways each member of your family wants and needs to feel appreciated and loved.
- Words of affirmation: showing love through how you speak, using words of encouragement, gratitude, positive reinforcement. How you speak to someone who needs words of affirmation can go a long way toward helping them feel appreciated.
- Quality time: Showing love by giving someone your full attention, by making an effort to spend time doing things they love to do. Carving out time shows you are interested and attentive.
- Receiving gifts: Showing love through small tokens of appreciation or gifts, such as a cup of tea, some flowers, chocolate…something that shows that person you know what they like. Making this person feel special will help them know they are in your thoughts.
- Physical touch: Hugs and kisses, hand-holding, a back rub all go a long way for someone who needs physical touch to feel loved and appreciated
- Acts of service: Doing nice things to help the other person out such as unloading the dishwasher, putting gas in their car, taking the garbage out. This person needs help with the overwhelm to know you care.
The biggest mistake most of us make is assuming our partners, kids, friends, etc. speak the same language as we do. We think we are doing nice things to show we care, and they seem to fall flat. That is because we are doing what WE would like to have done for us.
This applies to both adults and kids! Talk about what each of you needs and wants in order to feel heard, special, appreciated and loved! It is amazing how relationships can be strengthened when you speak the other person’s love language.
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