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The Best Thing a Parent Can do for a Highly Emotional Child.

The Best Thing a Parent Can do for a Highly Emotional Child.

As a therapist I see many kids and teens who experience extreme emotions. Some have mental health conditions such as depression or another mood disorder, and some do not. In either case, many parents want to know, “What causes my child to feel so sad, lonely, depleted, apathetic, or angry?!” and some parents even go on to add, “I give her everything. She has a great life. There is no reason for her to feel this way.” (Yes, the “I give her everything” statement is the one I hear most often.)

The Possible 3 Causes of Mood Disturbances

Questions like the previously mentioned are my cue to meet that parent’s fears and pain by gently explaining some of the theories of the causes of mood disturbances. Basically, there are lots of fancy names for the theories, but the causes are typically a number of the following factors working in combination:

1. Biological factors: neurotransmitters, hormones, neurological differences, etc

2. Environmental stresses: Hopeless, painful, overwhelming, and lonely scenarios and an invalidating environment

3. Individual temperament: the child’s ways of thinking, threshold of tolerance for emotional discomfort, etc.

Nowhere in that explanation does it imply that a child’s depression is caused by its parents not giving it enough.

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I often see extreme emotions and/or mood disorders as being a result of a combination of all three of the causes listed above.

So how are each of these causes addressed? If necessary, a pediatric psychiatrist or family physician may address the biological components of extreme moods and behaviors. An individual therapist can work with the child to increase her personal distress tolerance and coping skills and shift her ways of thinking to be less problematic. And parents can work to address environmental factors. This is why parental consultation and often family therapy is very helpful for the child’s emotional well-being.

Creating a validating environment

But what is the most important thing that a parent can do for a highly emotional child?

The best way for parents to address environmental factors is to create what is called a “validating environment.” This means hearing and honoring the perspective of the child and who the child is even when the perspectives of the child are not pleasant, are hard to hear, or are inconsistent with what the parents want. In other words, letting the child know that her feelings are understandable, and that it’s okay to be yourself.

4 Examples of Invalidation vs. Validation

Some examples of validation vs. invalidation are as follows:

1. Invalidation: “Just relax. It’s not that bad.”

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Validation: “I can see how that would be upsetting.”

2. Invalidation: “You didn’t really mean that.”

Validation: “Tell me more about that.”

3. Invalidation: “Stop getting so angry.”

Validation: “It’s okay to feel angry, and I can see why you’d be angry, but it’s not okay to hit the wall.”

4. Invalidation: “How could you be so selfish!?”

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Validation: “I could see how you would be compelled to do that, but we need to talk about a way to make everyone happy, not just you.”

3 Reasons Why Invalidation arises

Often barriers which prevent validating environments occur because of one of these 3 reasons:

1. Parents really don’t relate to their child being so upset.

They legitimately cannot understand why or how a child could be so emotional, and commonly get annoyed or dismissive with the child’s feelings. In this case, it is sometimes helpful to think of your child as a “highly sensitive person” (See “The Highly Sensitive Child” by Elaine Aron) instead of flawed and problematic. Think about what it must be like to go through life as such a highly sensitive person and begin to appreciate your child for who it is.

2. Parents’ own anxieties are triggered when their child has difficult or extreme emotions.

Sometimes their anger or fears of inadequacy are triggered when they are unable to “cure” or “change” their child, so they try to talk the child out of their feelings, deny the reality of the child’s perspective, or ignore the child’s feelings.

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3. The parents’ sense of “right and wrong” conflict with who the child is.

Sometimes parents have learned that some very basic and healthy aspects of human nature are “wrong.” Often a child’s anger or sadness or pride or selfish impulse is seen with invalidation or disgust instead of being seen as natural and making sense given the situation and human nature. Kids in shame-filled, overly-controlled, or strictly dogmatic environments are often given messages that their anger, emptiness, unhappiness, sadness, sexuality, or pride are “wrong”.

So why am I making such a big deal about the importance of creating a validating environment for a kid? Because one in five kids are estimated to be highly sensitive, and emotional sensitivity plus invalidating environment is the perfect recipe for a child to end up on my therapy couch. And in a weird way, less business for me is a good thing for the world.

For more information on the importance of validating children, check out the book “The Power of Validation” by Karyn D. Hall.

Featured photo credit: grietgriet via mrg.bz

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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