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3 Things Parents Can Do to Prevent Bullying

3 Things Parents Can Do to Prevent Bullying
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Bullying can ruin a child’s self-esteem. However, we parents are not helpless when our child comes home upset about being a target. The first step to prevent bullying starts with building your own emotional intelligence skills. Unlike IQ, which we are born with, emotional intelligence or “EQ” (emotional quotient) can be increased by some simple exercises. The simple definition of emotional intelligence is being smart with emotions.

Here are three ways to learn about your emotional reactions so you can be a good model for your kids.

1. Know Yourself

Knowing yourself is about increasing self-awareness, as well as recognizing patterns and feelings. It helps you understand what “makes people tick”.

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Encourage your kids to be curious about their emotions and those of others. This will help develop the ability to accurately recognize and appropriately express emotions. Emotional literacy can facilitate greater understanding, bridge differing viewpoints, and prevent kids from ostracizing and dehumanizing others.

One way to practice emotional literacy with your kids is with a mirror, piece of paper, and pencil. Take turns picking and expressing an emotion, observe the facial expression in your mirror, then (from memory) draw a picture of that emotion. Warning: the exercise may lead to lots of laughter.

2. Choose Yourself

This is about building self-management and self-direction. It’s the ability to consciously choose your thoughts, feelings, and actions.

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We can teach our children to apply consequential thinking. This is the ability to pause and assess the influence of feelings so that we are careful about our choices. Help your kids learn to ask themselves what will happen if they act in a certain way. For example, if I hit the bully back, what will happen next?

When we teach kids to engage their intrinsic motivation, they respond and act on their own feelings rather than those of other people. This inner compass will take years to develop, but it starts with something as simple as letting the mismatched socks go to school! For kids to believe that they can shape the world around them, they need to practice with making decisions from early in life. As Babara Colorosso, author of The Bully, Bullied and the Bystander suggests, one of the most critical life messages that we should send our kids is, “I have agency in my life.”

Practice optimism. Especially for victims of willful acts of meanness, optimism is probably the most powerful EQ skill. Help your children see that adversity is a temporary (T) and isolated (I) situation that can be changed with personal effort (E). Utilizing TIE is an effective way for many kids to deal with adversity in life.

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3. Give Yourself

This is about aligning your daily choices with your larger sense of purpose. It comes from using empathy and the value-based decision-making.

All of us are born with the capacity for empathy. Like any muscle in our body, empathy can be strengthened through intentional practice so that we can turn intentions into habits. Ask your child to imagine how a classmate who is being bullied feels, then explore ways they can respond (you can model this).

Finally, children also need to feel connected to something larger than themselves. Pursuing a noble goal can start with something as simple as connecting to nature. Children can be taught to align their daily choices with the principles and purpose of kindness and service to others. They can participate in pro-social acts, such as sharing, cooperating, or helping, without expecting personal benefit or reward.

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Here’s an applicable quote from the Dali Lama Foundation, “For children to learn kindness, we need to surround them with compassion and kindness. Nurturant environments are rich with acceptance, tolerance and empathy and we can build these environments in the every day places that children live.”

Conclusion

When we parent through consciousness (Know Yourself), choices (Choose Yourself), and connection (Give Yourself), we afford our children and ourselves space to develop the skills of emotional intelligence to prepare them for dealing with the array of adverse situations in their lives.

For free emotional intelligence parenting courses and other resources, please check out 6Seconds.

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Featured photo credit: Little Girl in Amusement Park via picjumbo.com

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Published on July 22, 2021

20 Healthy and Tasty Family Meals Ideas to Try This Week

20 Healthy and Tasty Family Meals Ideas to Try This Week
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It’s 5 p.m., and you’re exhausted. The kids are hungry, but no one knows what they want to eat for dinner. With very little energy, you force yourself into the kitchen and look through every cabinet, hoping for a spark of inspiration. Eventually, you toss a few ingredients together and hope for the best. It won’t win any prizes and falls short of what you consider “healthy,” but it fills everyone’s stomachs.

Feeding a family can be stressful, even tiresome. It’s hard to find the energy and creativity needed to cook healthy but simple family meals. It’s easy to fall into the “anything goes” mentality. When you’ve got a busy lifestyle, meals become more about survival and less about nutrition.

Here are 20 quick and healthy—but tasty—recipes followed by tips on making these family meals more nutritious. These recipes can help you have a healthy family meal on the table in an hour or less. Remember, swap ingredients out if someone in your family has dietary restrictions or if you avoid certain foods.

1. Mini Meatloaves With Green Beans and Potatoes

    These miniature meatloaves come together quickly and cook faster, too. You can have a family favorite on the table, paired with seasoned potatoes and fresh green beans, in just 40 minutes.

    Get the recipe here.

    2. One-Pan Chicken Parmesan Pasta

      This classic will taste like you spent hours cooking, but the preparation and clean-up couldn’t be quicker. One-pot cooking makes this dish practical, while fresh basil, parmesan, and garlic add a special touch.

      To try this recipe, go here.

      3. Sheet-Pan Chicken Fajitas

        Skip the restaurant and make fajitas at home. The ingredients go on one sheet pan, meaning you won’t spend all night cleaning. Zesty chicken, bell peppers, and warm tortillas can be on the table in 40 minutes. Add sour cream, salsa, guacamole, lettuce, diced tomato, and any other favorite toppings.

        Check out the recipe here.

        4. Philly Cheese Steak Stuffed Peppers

          Lose the carbs but keep the cheesesteak flavors with this quick family meal. Kids will love the pepper “bowls,” and you’ll love giving them a meal full of veggies and protein to keep them healthy.

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          Try it tonight. Get the recipe here.

          5. Chipotle Chicken Quinoa Burrito Bowl

            This veggie-packed meal adds an extra boost by using the superfood quinoa instead of rice. Flavorful yet simple, this meal makes an excellent packable lunch or dinner for your whole family.

            Find the recipe here.

            6. Spinach and Chicken Skillet With Lemon and Parmesan

              The complex flavors of lemon and parmesan come together nicely in this gourmet-like dish, but you don’t have to exert the effort or spend as much as a gourmet meal.

              Get the recipe for this dish here.

              7. Oven-Fried Fish and Chips

                Fish and chips can also sometimes be healthy as evident in this oven-fried version. You won’t miss the calories with this favorite family meal.

                You can find the recipe here.

                8. Pineapple-Teriyaki Chicken

                  Tangy pineapple and sweet teriyaki will have everyone coming back for seconds. Frozen vegetables make this simple family dish even easier to make and enjoy.

                  Find the recipe here.

                  9. Mozzarella, Basil, and Zucchini Frittata

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                    This egg dish is usually served for breakfast, but a frittata can make a fantastic dinner, too. High in protein, packed with zucchini, and delicious, there’s no reason to wait until morning.

                    Try it tonight. Get the recipe here.

                    10. Chicken and Sweet Potato Grill Packets

                      Skip the pans and throw everything into foil with this fun family recipe. Kids will love loading ingredients into their pack, and you’ll love its versatility and simplicity.

                      The recipe for this meal can be found here.

                      11. Chicken and Spanish “Rice”

                        Cauliflower takes the place of rice in this low-carb family meal, but it’s so flavorful and filling, no one will miss it.

                        Find the recipe here.

                        12. Honey Chicken Stir Fry

                          This honey chicken stir fry is the healthier version of a restaurant favorite that can be served up quicker than you can order it.

                          Find the recipe here.

                          13. Chicken Skewers With Tzatziki

                            Greek chicken and tzatziki sauce will have you yearning for the Mediterranean, but you can make this recipe at home for your family to enjoy.

                            This easy recipe can be found here.

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                            14. Healthy Walking Tacos

                              Traditional walking tacos are a party favorite, but they’re not usually healthy. However, this recipe keeps it fun while making it more nutritious.

                              Find out how to make it here.

                              15. Slow-Cooker Chicken Noodle Soup

                                This classic comfort meal can be ready when you walk in the door. All you have to do is add noodles, and it’s ready to serve.

                                The recipe can be found here.

                                16. Cheesy Chicken and Rice Casserole

                                  This usually takes a little over an hour, but the preparation time is only 30 minutes. You’ll love how easy it is, and the cheesy rice is sure to please.

                                  Find the recipe here.

                                  17. Crockpot Rotisserie-Style Chicken

                                    Skip the checkout line and have a rotisserie-style chicken ready at home. A staple in many quick meals, you might find this family meal recipe among your most-used.

                                    Get the recipe for this flavorful chicken here.

                                    18. Santa Monica Street Tacos

                                      Named after a simple taco found on the streets of California, you’ll be surprised that something with only a few ingredients can be so flavorful. Your kids will surely enjoy them.

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                                      Find the recipe here.

                                      19. Pizza Pasta Salad

                                        Enjoy the flavor of pizza without the hassle of making a crust. Use a fun pasta shape to make this even more appealing to your family, especially kids.

                                        Try it tonight. Get the recipe here.

                                        20. Slow-Cooker Lasagna Soup

                                          Everyone loves lasagna, but it can be time-consuming and messy to make. However, this soup version has the taste you want but with the ease of a crockpot.

                                          Get the recipe here.

                                          Bonus: 3 Simple Ways to Make Meals Healthier

                                          Eating healthy doesn’t have to take a lot of money, time, or thought. Any improvements are a big step in the right direction.

                                          Here are three easy ways you can make meals healthier for your family.

                                          1. Lose the Sugar

                                          Are you looking to improve your health? Cut processed sugars from your diet—the more, the better, and that includes artificial sweeteners.[1] Why? Studies show that sugar increases the risks for weight gain, heart disease, acne, type-2 diabetes, depression, cancer, fatty liver disease, cellular aging, and low energy levels.[2]

                                          2. Avoid Highly Processed Foods

                                          Many processed foods are fine to eat. Even fresh fruit and vegetables go through some processing to stay fresh longer. However, highly processed foods have added salt, sweeteners, saturated fats, preservatives, and artificial colors. These types of food have been linked to heart disease, diabetes, and high blood pressure.[3]

                                          3. Replace Simple Carbs for Complex Carbs

                                          Lowering daily carbs can do wonders for your health. Studies show that low-carb diets lead to lower insulin levels, lower bad cholesterol levels, visceral fat loss, weight loss, reduced appetite, and can be therapeutic for many brain disorders.[4]

                                          When eating carbs, choose complex carbs over simple carbs. Simple carbs, such as white flour, rice, and degermed cornmeal, lack nutrients and spike blood sugar levels. Complex carbs, such as sweet potato, brown rice, and oats, are usually more nutritious and aren’t digested as quickly, giving more sustained energy and less of an insulin spike.[5]

                                          Enjoy Family Meals With Less Stress!

                                          Dinner can be enjoyable again now that you’re armed with simple and nutritious recipes for your family. These healthy and tasty family meal recipes can help you feel even better about what you serve. Best of all, you’ll have the extra time and energy you saved from cooking and spend more time with your family.

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                                          More Healthy Eating Tips

                                          Featured photo credit: Jimmy Dean via unsplash.com

                                          Reference

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