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7 Back to School Tips for Parents Post-Pandemic

Every child faces challenges when returning back to school. But back-to-school-time can be even more challenging for students who struggle with mental health or learning disabilities. School routines and expectations are very different from those of summer break. As the world begins to open up after COVID-19, many kids are finding themselves back in the classroom for the first time in a while. We have all felt the impact of COVID-19 restrictions. And children are no exception. It’s helpful to remember that while children are often quite resilient, they are not immune to the stresses of environmental change. As we prepare for back to school activities, you may be wondering how to help your child deal with school during COVID-19.

Seven back to school tips for parents.

Mental Health problems often come back with the start of school.

Summer provides a welcome respite from the hustle and expectations of the school year. The jump back into a hyper-regimented schedule is a lot to handle for anyone, but it is especially challenging for kids. Children with special needs will need extra attention to make sure they are prepared to navigate the expectations of the new school year. This will look different for each child, but often this means that a parent will need to help set up organization, study habits, school support team. In addition to setting them up for success at the beginning, keep a closer eye on them throughout the first month or so to see how they are adjusting. As the year goes on, try to touch base with them on how they are doing emotionally.

Get to know your child’s teachers.

Depending on your child’s age and maturity level, you will want to forge a connection with your child’s teachers. Teachers get to know a child’s family through the child’s eyes. They get to know how a child behaves without the parents present. You can begin by asking questions like: How is my child doing? Do you have any concerns about their social or academic skills? Do you think they need my help with anything?

If your child is older, you will want to encourage proper communication with teachers. This includes reaching out to the teachers via email and in-office hours. It’s important that your child begin building a relationship with their teacher before trouble hits. An easy way to do this is to set up a schedule where your child regularly attends tutorial hours with individual teachers. By regularly rotating through these intimate settings your child will learn the importance of relationships in academic success.

Set up a homework routine from the beginning

You can help your child adjust to the structure of a new school year by making changes to the structure and expectations at home. A dedicated after-school routine that includes time for homework is crucial. Involve your child in the planning, but once the routine is set, do not let them deviate from the plan. You will be reinforcing the importance of this routine, and everyone will benefit from the dedicated time for home studies.

Reinforce good sleep habits.

Getting plenty of rest and sleep is important not only for good grades and staying awake but also for preventing depression and other mental health issues. Establishing a reasonable bedtime routine for your child will let them know that sleep is important. This can be even more important as they get older and have additional commitments outside of school. Setting up the habit early can lead to higher rates of success as they age.

Serve healthy food and encourage healthy eating.

Food choices affect mood, ability to concentrate, and energy levels. It is important that you provide healthy balanced options for your child. Having healthy fruits and vegetables available for after-school snacks will help your child stay alert and focused as they begin their after-school activities. Learn more about your child’s nutritional needs, so you can be setting them up for success. Not only is this going to impact them today with their learning abilities, but these habits come into play later in life as well.

Don’t jump to conclusions.

Every child matures and learns at their own pace. If your child isn’t quite ready for the rigor and expectations in the classroom that is okay. Talk with teachers and administrators to understand what their goals and intentions are for students. They can give you tips and tricks to support your child as they grow into the expectations of the school year. By initiating these conversations with school staff, you will be in a good position for further intervention should your child need additional support beyond what you are able to give.

Don’t overcommit.

With so many good opportunities for extracurriculars, many families find themselves exhausted running from one activity to the next. Keep in mind the cumulative effect that each activity will have on your child. Even if your child can logistically attend all the practices and meetings, it may not be wise to spread their energies and attention across many different activities.

At the Well House Group, we see many kids who are stressed, anxious and exhausted from all their activities. Rigorous extracurriculars on top of a rigorous academic schedule is not a recipe for mental health. To know if you have overextended your obligations, you only need to look to your child for clues. Are they exhausted, anxious, or struggling to manage their responsibilities? If so, this can be a sign that they have overcommitted themselves. As a parent, it is your job to model a balanced lifestyle that includes ample time for rest and fun in addition to academic and extracurricular activities.

While these are helpful tips for all parents at the start of the year, there are some instances where these tips are not enough. If your child shows signs of extreme anxiety and has unusual difficulties in school, you should discuss your concerns with your child’s teacher as well as a mental health professional. Each of these individuals can advise on whether a child’s problems are normal and age-appropriate or require further evaluation.

How we can help you get Back to School

Our counseling services are for more than just when your child may be anxious or depressed. We have the tools here at The Well House to help with future planning, academic coaching, or to help you with what to do next as a parent. The support necessary for a whole family is important to us here. This year in particular is going to be hard for us and our kids as we navigate a world that looks completely different than it may have before. Kids are doing school online, they may not be able to play the way they used to, and new rules are abundant. School post-pandemic doesn’t have to be scary, though.

We are here to provide you with the support that your family needs, whatever that may be. Reach out to us and schedule a discussion to find out how we can help you and your children. Let’s get back to school without feeling like losing your mind. Let’s make this school year a great one.

4 Ways to Practice Mindfulness Today

Mindfulness transforms how we relate in our daily life. When we are mindful, life feels more spacious and less chaotic. We react less and experience more. It can be hard to find the time to practice mindfulness. But few practices offer as much potential for transformation as does mindfulness. With regular practice, we can begin to experience stress and anxiety differently. Mindfulness creates the space needed to choose outcomes and experience the world in a whole new way.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn

Mindfulness shifts us out of our default mode

Many of us spend our days on autopilot, not aware of what we are experiencing. When on autopilot, we do not experience the world as it is. Instead, we experience the world through the filter of our mind, our past, or whatever thoughts we are having in the present moment. When we do notice something in the present, our default is often to judge instantly and react quickly. In these moments, we are likely not reacting 100% to the present experience, rather we are reacting to a memory, thought, or belief that is only loosely related to the present moment.

Imagine the possibilities if you could fully focus on the present moment without interference from past experiences, fears, or beliefs. Mindfulness is how we get there. When we are mindful in the present moment, we see things are they are, not as we imagine them to be. Mindfulness helps us be present in our lives and gives us control over our reactions and repetitive thought patterns. It helps us pause, get a clearer picture of a situation, and respond more skillfully

If this description of mindfulness sounds different that your default way of being, you may find yourself wondering how you can become more mindful. Maybe you are experiencing a lot of anxiety and worries, and you would like to learn how to be more mindful to help with anxiety. If so, this blog is for you. In this blog, you will learn what mindfulness really is and 3 practical steps you can take right now to be more mindful in your daily life.

3 Mindfulness Exercises You Can Try Today

1.Mindful Breathing for Anxiety

This mindful breathing exercise will help you build the mental muscle needed to focus your attention both towards desired thoughts and away from undesired thoughts. If you struggle with anxiety, this breathing technique is a great place to start.

This exercise can be done standing up or sitting down, and anywhere at any time. If you can sit down, that’s great, if not, no worries. Either way, all you have to do is be still and focus on your breath for one minute. Start by breathing in and out slowly. The length of each breath will be different for each person, but a good rule of thumb is to breathe in for 5 seconds, hold for 5 seconds, and then breathe out for 5 seconds. We call this 5-5-5 breathing or a breath work meditation.

Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body. While you are breathing, let your attention move to your breath. You may find it difficult to stop thinking, and that’s ok. The goal is to notice your thoughts without getting lost in them. Whenever you have a thought, notice it and then let your attention come back to your breath.

As you are intentionally focusing on your breath, you may notice the feeling of the air as it fills your body. Allow yourself to notice the rise and fall of your stomach and the sensation of air flowing in your nose and out of your mouth. If your mind wanders and you have trouble focusing on your breath, that is okay. It’s actually the point of this exercise! When you catch your mind wandering, just notice where your mind is and then come back to noticing your breath. To begin, set a timer for 5 minutes. There is no minimum or maximum length of time that you can practice this exercise. Some days will be easier than others, and that’s okay!

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray.

2. Mindful Observation to Help with Depression and to Cultivate Gratitude

Do you struggle to find the good in things? Do you tend to jump to worst case scenario? Mindful observation is a mindfulness technique that strengthens your ability to focus. Often when we are anxious or depressed, it can be hard to turn our thoughts in a more positive direction. While these exercises are not a cure-all for anxiety or depression, they can certainly give your brain a boost when it comes to having more control over where you focus your attention.

This exercise is incredibly powerful as it helps you notice and appreciate the simple beauties that surround you each day. The calming effects will become more tangible the longer you practice this exercise. Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower, an insect, the clouds, or even the moon. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.

Look at this object as if you are seeing it for the first time. Visually explore every aspect of its formation, and allow yourself to be consumed by its presence. Allow yourself to connect with its energy and its purpose within the natural world. If your mind wanders and you have trouble focusing on the object, that is okay. When you catch your mind wandering, just notice where your mind is and then come back to noticing the intricate details of your chosen object.

3. Mindful Awareness to Become More Present in Your Life

If you struggle to stay present and in-the-moment, mindful awareness exercises can help. This exercise will strengthen your minds ability to stay present and aware. You will also sharpen your mind’s ability to focus and notice the little things around you. If you have experienced trauma or other attachment related injuries, then this exercise may be difficult for you. If staying present is especially triggering or difficult, please seek the support of a trusted counselor who can help you in your healing journey.

To begin, think of something that you do every day; maybe something you take for granted, like opening a door. (you can choose any task or action that calls to you). Every time you go to open a door, pause to intentionally notice all your sensations and surroundings. Notice the feel of the doorknob, the weight of the door, does it make a noise when you open the door? You may notice your heart and breath, even the thoughts you are having in that moment are part of this little snapshot. You may even feel gratitude for your hands as they open the door. As you begin to melt into this exercise, trust your intuition as it guides you to notice and appreciate things in whatever ways serve you in that moment.

“Every one of us already has the seed of mindfulness. The practice is to cultivate it.” – Thich Nhat Hanh

Mindfulness is your superpower

With regular practice, we harness the ability to root the mind in the present moment. When fully present, we are more equipped to deal with life’s challenges and to handle anxiety and stress. As we learn to direct our awareness, we have more control over our thoughts and can choose where our attention goes.

If you are struggling with anxiety or depression and would like help learning any of these techniques, counseling at The Well House can help. Our Counselors are trained to help you heal from past traumas and can teach you mindfulness techniques that you can use anywhere. We offer counseling both in person in our Southlake, Texas office or online via our secure Telehealth platform. Our counselors have helped people all over the DFW area to heal from past trauma, to improve their work-life balance, and to be better partners and parents. If you are interested in learning more about counseling or how mindfulness can help with anxiety Contact us today.

Parent Coaching Isn’t Just for Those with Troubled Kids

As parents, it can be difficult to find the appropriate method of communication and parenting style when your family is constantly bombarded with ‘helpful advice’ from nearly every angle. Parent coaching in Texas is different. That lady at the grocery store judging your screaming toddler isn’t the best person to be consulting on how to raise well-adjusted children. Each stage of life comes with a whole new set of challenges; but, unfortunately, those times do not come with a road map.

All the self-help books in the world cannot understand your individual family and their needs as they grow and change. Especially when you are trying to handle a difficult child with big emotions, not knowing what to do is part of the territory. That is where counseling and parent coaching can become very effective. We are sharing with you just a few of the many reasons why our approach to counseling in Southlake, TX may be right for you and your family.

So, what can parent coaching do for you?

Coaching can allow you and your children to become closer and build better bonds

You might assume that this would apply only to older children and teens, but knowing how to communicate effectively with your younger children can lay the groundwork for later years as well. At each stage of life, there is an immense amount of chemical and physical changes that can become overwhelming to your children. Understanding the reasoning behind your children’s behavior can allow you as the parent to better address their needs.

Teenagers have nothing on the angst of a person that thinks they know it all. Opening up the avenue of communication early with your children can lead to a better understanding between you both as they grow into young adults. Teenage years are looked upon as the nightmare years of any parent. You were a teenager once, but it may be hard to really reconnect with your inner teen in order to understand them. Talking with a licensed professional counselor can help you get back into your own teenage shoes. Granted, your shoes may not be in style anymore, but the point remains.

You will feel more confident in your parenting decisions and goals

Feeling your way in the dark with kids is a lonely journey. It is easy to lose confidence in whatever decisions you are making. Bouncing questions off of a parent coach provides you with resources and the tools to know what works and what doesn’t. Parent coaching gives you back the control and therefore leads to a more content family. Parenting is no doubt stressful, but it is also so rewarding when you are being effective.

Out-of-control situations lead to a multitude of issues. We as humans cannot control everything, but we do have the power to control our reactions. Children have a hard time at the beginning controlling how they react until a parent can step in and teach them. How are parents of difficult children supposed to know how to react to those situations if they, themselves, have never been taught? That is what parent coaching with a counselor in Southlake, TX is all about.

Learn how to set goals and a path to success with a partner that will cheer you on along the way. Your counselor is there to help you in achieving whatever parent goals you and your family need to or want to set for themselves. Each family is unique, but that is what makes this kind of journey so magical!

Online parent coaching in Texas helps to correct harmful behaviors

It happens to all of us. You’ve probably thought to yourself, “Oh my gosh, I am just like my mother/father.” While some of us grew up with fantastic parents, there is always room for growth. Some of our own learned behaviors can be harmful to our children, and the last thing we want is to hurt their growth as human beings. Counseling can allow you the space to work on yourself. You can change those harmful patterns of behavior.

Likewise, it allows you the safe space to admit when you get off track. Perfection is never realistic for any of us. Having an empathetic and impartial person to turn to when you know you aren’t meeting the mark is important for your own well-being as a parent as well. Addressing the issues, learning how to best overcome them, and continuously improving is far better than a false perfection could ever be.

Sometimes, you just need a place to go when you feel overwhelmed

When the everyday worries that come with being a parent are too overwhelming, a counselor is a great option to relieve some of the stress and anxiety. Being a parent is such hard work. Sometimes, you need a place without any judgment to be imperfect. Maybe you don’t even know where to begin, you just feel like giving up, or your partner can’t give you the help that you so desperately need.

Counseling can be that place for you. Bounce the ideas, the worries, the fears off of someone that is a true expert. Our counselors are impartial, but they also care deeply for your personal journey and believe in addressing people as a whole. You can have an excellent game plan, but feelings and worries can arise that you never really expected.

What are some of the common issues covered in Online parent coaching?

As your child develops, their needs are developing alongside them. Therefore, the topics that we cover during your sessions will depend on the age of the children in your family. After assessing what your goals are with your family, we may dive into more generic topics to get a better understanding of where your family may be in their journey.

Infants and Toddlers

For infants and toddlers, mommy and me groups can be great. Parent coaching is something that can dive a little bit deeper into issues that are at the core of development. These formative years can be full of terrifying ways you may ‘mess up’ your children. Our counselors in Southlake, TX are there to explain the theory and best practices in a way that you create a thriving environment for your young ones. They already have the years of schooling to decode the lingo so you don’t have to. The topics we may cover looks something like this:

The expectations you carry for yourself as a parent of a new child.
Learning how your child is communicating with you and how to read those signals.
Teaching how to foster self-esteem from infancy.
Setting limitations while fostering independence.
Learning through play, literacy, and speech.

Children

For children that are a bit older the topics that we cover begin to get more nuanced and complicated. This is when your children are learning their senses of right and wrong, growing self-esteem, and learning how to handle the stress of growing up. Some of the topics included in these discussions are:

Parenting styles and decision making as well as possibly single parenthood.
Communication strategies for young children.
How to encourage emotional growth and coping strategies for stress.
Dealing with problem behaviors and how to set structures and limits.
Helping your children to succeed in school and communicating with teachers.
Conflict resolution between siblings and friends.

Adolescents

Adolescents come with these and more challenges. Along with communication strategies, learning styles emerging, and continued brain development; teens are facing the sea of hormones that come with these years. Topics for handling teen behavior could include:

How to handle your teen’s emerging sexuality.
Substance abuse prevention and peer pressure.
Nonviolent conflict resolution strategies.
Managing independence against outside risks.

Again, each family is going to be different. At our office here in Southlake, Texas
as well as via online therapy, we are providing you with the strategies to tackle these issues. Additionally, we are teaching you how your reactions and behaviors influence that of your children. Lastly, we can also provide therapy for teens alongside your parent coaching.

Let’s talk for just a minute about adolescents specifically

As a parent of a teen or a child that is nearing that stage of life, you may already know just how different parenting becomes. You are past the point where “Just because I said so” is a reasonable enough explanation to keep challenging questions at bay. They are becoming individuals with sometimes a completely different perception of the world than you. This world we are living in now also carries some unique challenges for that age group that we barely touched at that young of an age.

Social media and the wave of peer approval via those connections along with filters, photoshop, and impossible standards of comparison means that these children are far more susceptible to the pitfalls of depression and anxiety than ever before. According to studies conducted by the CDC, children ages 6-11 years old and adolescents from age 12-17 years old experience depression at triple the rate as they enter the older category. As this is now what appears to be a permanent part of our society, how are we as parents supposed to handle that imbalance? Parent coaching can help you manage their delicately growing self-esteem and recognize some of the warning signs that can accompany larger issues.

How do you know if you are truly hearing your teen?

Talking with your teen about these and other hard topics can prove difficult. That is why parent coaching also focuses so much on communication strategies. Parents often think they are listening to their children; yet, the children sometimes still feel misunderstood or unheard. Improving our ability to allow space in the conversation for them to think about responses and digging deeper into how they are feeling about what’s happening is really important. Even as adults, we can struggle to communicate our true feelings to those we love. In-person or online parent coaching teaches you to work together. This moves you towards a true compromise that benefits all parties involved. And shows your child what it means to have mature and productive conversations.

Impact of nonverbal communication

An aspect of interpersonal relationships that is often overlooked but plays a huge role in nonverbal communication. Perhaps you as a parent are listening actively, but your teen is still struggling to feel heard. Nonverbal communication, or as it’s commonly referred to as body language, can have a massive impact on the productiveness of your communication. By the time adolescence rolls around, humans are very well attuned to the nuances that kind of communication provides. Parents often have to learn to control their own body language to help their teenagers feel comfortable. Small signs of aggression or frustration in hand gestures or posture can derail the best of conversations. Working with a parent coach helps you to calm your own subconscious feelings to stay neutral in the face of challenging times.

These are just a few of the many issues that are unique to teens of today. Sometimes it can feel as though you are constantly ‘behind the times, but that doesn’t mean that you can’t be there for them as a parent. There is no need to download TikTok to understand what is going through their head. All it takes is some time, effort, and maybe a helping hand from our therapists in Southlake, Texas to help you to build a lasting relationship with your teenager that will help heal wounds and prevent new ones from opening.

Is parent coaching right for you and your family?

Whether you are dealing with a particularly difficult child or just want to dive deeper into your relationships with your children, counseling in Southlake, Texas can take you there. We offer parent coaching alongside other styles of therapy to help you and your family get to the best place. Whether you are meeting with Jennifer or Reagan, you can rest assured that you are being cared for by people that love what they do.

Book yourself, your family, or your child for a consultation today via text, email, or phone call. We would be happy to have you as a part of our practice here in Southlake or via online therapy with our HIPAA secure telemedicine connection.

Begin online Parent Coaching in Texas

As parents, it can be difficult to communicate. When you parent, your family is constantly giving you advice from different perspectives. Sometimes you just need a space to listen and be heard. That is why parent coaching is different and beneficial. Our Southlake, Texas counseling group has skilled therapists who work as parent coaches. We will work to match you with the right coach that fits your needs. If you have questions about teen counseling or online parent coaching in Texas and would like to get started, please give us a call at 817-609-4080 or email us at info@thewellhousesouthlake.com.

Other Mental Health Services at The Well House

Online parent coaching isn’t the only service we offer in our Southlake, TX counseling group. Other services at The Well House include therapy for moms, teen counseling, EMDR therapy, parent coaching, postpartum support, EMDR for peak performance, academic coaching, career coaching, marriage counseling and couples therapy, and young adult therapy. Lastly, all of our services are offered in-person or via online counseling in Texas. We also offer LPC Interns and Associates looking to complete their licensure requirements we offer clinical supervision in Texas. Join us today to get specialized help for your needs.