Tag Archive for: Social Worker Articles

Recharge Your Brain with Downtime

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By Deena Bodine, LCSW – Updated July 7, 2022 –

As a Youth First Social Worker, I have been fortunate to facilitate several Reconnecting Youth programs with small groups of high school students. One semester, the group I was working with selected some inspirational “pay it forward” activities to complete.

One of the activities involved writing encouraging messages on Post-It notes that we placed anonymously on student lockers. One of the students penned, “Think smarter, not harder” as her words of encouragement. Her message inspired me to think about how easy it could be to prioritize self-care by simply taking a pause.

Our kids are faced with high expectations at school with fewer opportunities to unwind through recess and the arts. On top of this, so many of them are navigating busy extracurricular and social calendars. The same can be said about our adult calendars.

This non-stop agenda doesn’t allow for much downtime. Downtime gives our brains the opportunity to refresh, recharge, and make sense of what we have recently learned or experienced. Downtime can be characterized in three forms, all of which are important for the health of our brains. 

  1. Getting good quality sleep. There is a great deal of information about the importance of sleep. I have witnessed the effects of inadequate or interrupted sleep firsthand in myself and my children. I’m guilty of sacrificing sleep for the sake of more urgent tasks, but it’s important to remember the role of sleep and its impact on our health and brain function.
  1. Idleness or time spent awake doing nothing. Examples of this include lying awake at night before falling asleep or meditation. Meditation allows us to refresh our ability to concentrate and attend to tasks more efficiently.
  1. Time spent on mundane tasks. Mundane tasks are also essential for learning. These tasks, such as feeding a pet, putting toys away, or cleaning a room give learners a much needed break from sustained brain activity.

Even closing your eyes, taking one deep breath, and exhaling can help refresh the brain and takes practically no time. Carving out some time at the end of the day or the end of the week to engage in meditation or mindfulness is good practice.

Other great opportunities for downtime include vacations and holiday breaks. Placing an abrupt pause on busy extracurricular and academic schedules during these times may feel jarring at first, but it can be incredibly beneficial for our brains and overall mental health. 

In the wise words of a high schooler, we need to “think smarter, not harder” and allow our brains more downtime. Fitting downtime into busy schedules is easier said than done, but it is well worth the effort.

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Benefits of Outdoor Play

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By Jenna Kruse, LSW – June 29, 2022 –

It’s no secret that there has been a great shift in the types of activities that children prefer. According to the Child Mind Institute, the average American child spends 4 to 7 minutes a day in unstructured play outside, while spending over 7 hours a day in front of a screen. These numbers are concerning and are directly correlated to the increase of mental health concerns in young students.

There are many benefits of outdoor, unstructured play for children. Unstructured time outside is said to reduce stress and is important to foster skills such as creativity, responsibility, and confidence. Outdoor play also improves physical health and overall mood. Here are several other benefits to sending your children outside for playtime.

  1. Playing outside promotes creativity. When children participate in unstructured play outside, they are challenged to create their own activities, use their surrounding resources, and interact socially with those around them.
  2. Children learn how to care for the living things in their environment. Responsibility is taught in this environment because children quickly learn that, in nature, living things do not survive if they are not tended to.
  3. Making choices helps children build confidence. Children have the power to make decisions about what activities they want to play and where.
  4. Playing outside reduces stress. Children who play outside can take a break from stressors such as homework, social media, technology, etc.
  5. Another benefit of outdoor play is a dose of Vitamin D. Vitamin D is important for bone and muscle health and is absorbed from sun exposure. It is important for children to spend time in the sun, as this vitamin is not as easily absorbed in large quantities through food.
  6. Children thrive in open spaces. Outdoor play promotes better physical health due to the large space for children to move, play, and explore. When children play inside, they are often more restricted. Several sources suggest children need at least one hour of physical exercise a day. To create the right environment for outdoor learning, it is important to eliminate harmful tools or hazards such as chemicals. It is important to listen to your child’s feedback and interests, plan outdoor time into your busy daily schedule, and reduce barriers for outdoor play time.

You can participate in several different outdoor activities with your child. Finding a local park with a playground, taking a walk, throwing a Frisbee, swimming at the local pool, or taking a hike are all great family activities.

It is important to note that students are more willing to play and spend time outside if they have positive role models showing them the way.

Outdoor play has many great benefits. How can you begin to reduce screen time and increase unstructured outdoor play for your child?

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Parenting with Grace

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By Heather Miller – June 22, 2022 –

Author Jill Churchill once wrote, “There’s no way to be a perfect mother and a million ways to be a good one.”

Before having children, I had many ideas of what I would and would not do as a mom. I would limit screen time, offer healthy snacks, have a consistent daily schedule, and always remain calm when correcting behavior. Then I had a baby. Two years later, another baby with special needs joined our family.

I had a decision to make. I could try in vain to be a “perfect parent” knowing I would fail, or instead choose to give myself grace. As a parent, you will make mistakes. You will have tough days. Some days it may seem as if nothing went right, but the sun will rise again the next morning.

An article by HuffPost focuses on what can be learned from making mistakes. This information also gives insight into lessons children may learn when parents recognize perfection is not the goal. These lessons are summarized as the following:

  1. When someone has a bad day, move forward and make an effort to make tomorrow better. Children will learn that it is normal to have “off” days. Focusing on the present and being mindful of current circumstances is an important lesson for all ages.
  1. Perfection is not required to be loved and accepted. Family and home are intended to be safe zones. People can be their genuine selves, knowing that they’re loved unconditionally. Behavior can be corrected and positive coping skills can be retaught. However, there needs to be a separation between disliking behavior and disliking the person. It will help children feel safe to have open communication with parents. Additionally, children will learn that it is not necessary to expect perfectionism from themselves. While we want kids to try their best, attempting to be perfect often causes increased anxiety and lower self-esteem.
  1. It is okay to ask for help. Accepting support is equally as important as providing support to others. Learning to accept help from trustworthy adults teaches children how to communicate their needs. Children learn that if they are having a rough day, there is no shame in saying so. Empathy is often a focus, as learning to consider how others feel is important. It is equally as important to teach children to recognize when they need extra support.

If parents model this behavior, children will learn to give themselves and others the same type of grace. Youth First offers several programs geared at supporting parents and families. For more information, please visit our website at youthfirstinc.org.

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Important Tips for Raising Inclusive Children

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By Brooke Skipper, LCSW – June 15, 2022 –

Most of us are familiar with the unpleasant feeling of being excluded. In order to raise children who celebrate diversity and include others, we need to be comfortable starting conversations about differences.

These conversations don’t have to be scary! Children are innately open-minded and seek honest answers out of curiosity. They don’t feel discomfort about differences unless we portray a discomfort to them.

If your child points out differences or questions you about them, take time to pause and have a positive conversation that explains diversity and the value of all people.

Our individual gifts and challenges come in many different forms. We need to demonstrate this is not only okay, but something to celebrate. By doing so, we can model self-acceptance and peer acceptance.

Here are some tips for teaching your child to be more inclusive.

  1. Confront your own biases and be comfortable challenging them. Conscious or unconscious, we all have biases. These can come from our parents, our upbringings, and our experiences in the world. Acknowledging they exist and working to overcome them is a crucial step to ensuring we do not pass down negative biases to our children.
  1. Model inclusive behavior. Children are always watching, listening, and learning. Make sure the behavior you are projecting is the behavior you desire your children to emulate at home, school, and in the community. Celebrate diversity, use respectful language, and treat everyone with kindness and respect. Remember the golden rule to love your neighbor as yourself. If you live your life by this rule, your child will as well.
  1. Teach your child to be full of empathy and positive self-esteem. A child who feels good about who they are is more likely to be inclusive of others. Children who empathize and understand how others are feeling will be more likely to stand up for what is right.
  1. Talk about bullying. Once your child understands what empathy is and how to display it, make sure they know how to proactively stand up for others and report bullying behaviors to an adult in charge. Encourage them to befriend students who sit alone.
  1. Expose your child to diverse people and experiences. We often belong to social circles and communities of people who look like us, believe in similar things, have similar jobs and incomes, etc. Providing opportunities for your child to encounter diversity can help normalize differences and teach children there is no “one way” to be. You can do this by visiting museums, attending multi-cultural events, and reading stories that celebrate diverse characters.


Most importantly, do not shy away from the topic of differences. Be prepared to openly discuss the topic with your child in an honest, age-appropriate way.

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Education Beyond the Classroom

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By Cynthia Ehmke, LSW – June 8, 2022 –

Did you know that according to the Organization for Economic Cooperation and Development, half of American adults can’t read a book written at an 8th grade level? Although this statistic may be surprising to some, it reveals the need for learning to extend beyond the classroom.

Teachers are amazing individuals, but they have limited resources and time. Assigned homework can be a wonderful tool if students understand the material and have the support they need at home to complete assignments. Learning to value education is more difficult when students lack positive academic role models.  

There is also strong evidence to support the benefits of early reading. Psychology Today says that infants who are read aloud to have advanced literacy skills by the time they start school. Not only is this a great way to help with brain development, but it also helps you bond with your child.

Just a few weeks ago, I was working with a student who had a digital book on his tablet. I observed as he clicked the speaker button and continuously flipped through the pages while the tablet read him the words on the page. After I watched this a few times, I asked him what the story was about. It was clear he was not comprehending any of the material.

The day and age we live in makes online learning a necessary tool, but could it also be hurting the way our students are learning? Professors from Princeton University and UCLA conducted a study analyzing the effectiveness of hand-writing notes versus utilizing a computer. They learned that students who took notes on a tablet retained less information and therefore did not perform as well on exams and assignments.

This doesn’t mean that utilizing technology while learning will cause students to fail but highlights the importance that our children are learning with appropriate supervision and support.   

I don’t write this article intending to criticize technology. It serves many purposes and aids education in a variety of ways. However, when it comes to relying on individual devices and online classrooms, parents and educators must be mindful of when students aren’t benefitting from the technological tools in front of them.

Learning begins at home with caregivers. I suggest that we supply children with physical books, library cards, educational material, limit screen time, and utilize tutoring services at your school.

Lastly, provide encouragement and build up your child’s self-esteem. Ever heard that “girls are bad at math?” Make sure your daughter knows this isn’t true. Does your child become embarrassed reading in front of the class? Practice reading with your child so he can build the confidence he needs. If your children can believe in themselves, it will only push them to learn more, try harder, and value their education as they grow up. 

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The Summertime Guide to Entertaining Your Kids at Home

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By Abby Betz, LSW – June 1, 2022 –

School is out. The kids are home. Summer is here. Now what?

If your budget doesn’t allow for a family vacation or a fancy kids’ camp, there are still many ways you can keep your children entertained and content at home.

While there needs to be a happy medium between totally unstructured mayhem and an overpacked schedule of “must-do’s,” the key to a happy summer break is putting the time into planning a roster of things to do.

It is vital for everyone’s sanity to stick to a schedule. A lazy summer afternoon sounds great in theory until it turns into a day of sibling squabbles and parents watching the clock waiting for nap or bedtime. Just like in school, kids need structure and a schedule in order to be happy and successful.

The same goes for summer break. If planning an entire summer seems daunting, break it down into days and give each day a theme. Here are some ideas:

·       “Make Something Monday” could be a day to focus on crafts or being creative.

·       “Take a Trip Tuesday” could center around taking a day trip to a local park or zoo.

·       “Water Wednesday” could involve a water activity or visiting the city pool.

·       “Thoughtful Thursday” could consist of volunteering at the Humane Society or participating in a community service project.

·       “Fun Friday” could be the day to do something from a “summer bucket list” the family has put together.

Making a summer bucket list can be a fun way for the family to sit down together and discuss what each person would like to do over the summer. You can also explore any goals each child may want to achieve. 

With summer also comes the unknowns of weather and possible rainy days. Keep a “rainy day jar” where each kid writes an idea on a slip of paper and then pulls one out when they get bored.

Get creative! Make an escape room or a blanket fort in the living room. Look up STEM activities to keep the kids busy or put on a show using parts from favorite books. Allow the kids to make props and costumes.

Perhaps the biggest struggle of any extended break from school can be limiting screen time. The best strategy seems to be incorporating some screen time into the daily schedule without totally taking it away. The goal is to keep kids busy and entertained with other activities so they aren’t asking for more screen time.

Providing an action-packed, educational, and stimulating summer may seem like an intimidating task; however, including the kids when making these decisions can help them feel their opinions are valued. Enjoy this time with your children while they are young and savor each new memory made!

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How Do You Know if Your Child has a Serious Head Injury?

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By Ashley Hale, LCSW – May 25, 2022 –

Most parents have experienced a time where their child fell and hit their head. Sometimes it is difficult to know whether you should take them to the emergency room for an evaluation.

How do you know if your child has a serious head injury? Let’s take a look at what can happen as the result of a traumatic brain injury (TBI).

Psychiatric symptoms and disorders are frequent after a traumatic brain injury. A TBI is usually the result of a violent blow or jolt to the head. A mild TBI can affect your brain cells temporarily. A more serious TBI can result in long-term complications.

Although there are many ways to acquire a TBI, the most common ways are falls, vehicle collisions, violence, sports injuries, and explosive blasts. Sports injuries are particularly common in youth. TBI can cause physical symptoms, sensory symptoms, and cognitive/behavioral/mental symptoms.

According to the Mayo Clinic, traumatic brain injuries have wide-ranging psychological effects. Some of the signs and symptoms may appear immediately, while others can emerge days or weeks later. 

Common TBI symptoms are listed below.

  1. Loss of consciousness for a few seconds to a few minutes
  2. Feeling dazed, confused, or disoriented
  3. Memory or concentration problems
  4. Mood changes or swings
  5. Feeling depressed or anxious
  6. Difficulty sleeping or sleeping more than usual
  7. Thoughts of suicide
  8. Agitation, combativeness, or other unusual behavior

Infant and young children’s symptoms are harder to communicate but may present in the following ways.

  • Change in eating or nursing habits
  • Unusual or easy irritability
  • Persistent crying and inability to be consoled
  • Change in ability to pay attention
  • Change in sleep habits
  • Seizures
  • Drowsiness
  • Loss of interest in favorite toys or activities

A brain injury can change the way people are able to feel or express their emotions. Some may begin to experience emotions more intensely. Some describe the experience as an “emotional rollercoaster.”

Why does this happen? Mood swings are often caused by damage to the part of the brain that controls emotions and behavior. Often there is no specific trigger, which can be confusing for the patient and family. In some cases, you may see sudden episodes of crying or laughing, and usually the emotional expression does not match the situation.

I have seen students with TBI become very anxious, lack focus, and appear unorganized. I have also seen students who displayed no psychiatric symptoms prior to their TBI verbalize suicidal thoughts.  

Always seek emergency medical care if you or your child has received a head injury. Fortunately, mild concussion symptoms often improve after the first few months. It’s important to speak with a doctor if you are having problems controlling emotions after a TBI.

Counseling can be reassuring and allow the patient and family to cope better daily.  There are also medications that can help improve or stabilize moods. Family members can help by trying to remain calm during emotional outbursts rather than reacting negatively. Acknowledge their feelings and give them a chance to safely share them. Take them to a quiet place to help them regain control or gently redirect them. 

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Is Your Mind Full? Try Mindfulness!

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By Callie Sanders, LSW – May 23, 2022 –

With the demands of 21st century life such as work, parenting, endless emails, texts, social media, etc., people wear overstimulation like a badge of honor.

There seems to be a kind of confusion in our culture where people feel the need to be anxious and always “on the go” to be effective. I’m just as guilty of this.

With that being said, we find ourselves in a mindfulness revolution. It’s prominent everywhere. From hospitals to corporations, 33% of Americans said they had used alternative health practices, including meditation (National Institutes of Health).

Mindfulness practice embraces the beauty of monotasking. The way I describe mindfulness to the students I work with is simply “paying attention on purpose.”  

By incorporating mindfulness practice at my schools this year, the students that are willing to give it a try leave my office feeling less stressed. Most ask to repeat the practice during additional visits. Let’s face it, kids are stressed out too.

There aren’t any prizes handed out for being the greatest at mindfulness. It is about connecting to our experiences in a different way and giving ourselves a chance to pay attention in the present without adding more stuff to our plate.

If you’ve used phrases like, “My mind just works too fast” or “I’ve tried it and failed,” or my favorite, “I don’t have time for that,” you’re exactly the kind of person who needs mindfulness most. Mindfulness is a lifelong journey, not an all-or-nothing mentality, and it’s free.

According to a study conducted in 2013 by the University of Southern California, most Americans spend 13-plus hours a day consumed by media. No wonder everyone is stressed out.

I was skeptical when the term mindfulness was first introduced to me. But when I decided to give it a chance, I was surprised how simple it was and what I felt.

Practicing mindfulness can happen anywhere. I like to practice in my vegetable garden or out in my yard. When I take a second to sniff a fresh tomato after I pull it off the vine or listen to the birds singing in the background, I feel better.

For just that one second I was present; I noticed nature. What a powerful feeling! I encourage you to try this with your family at home. After you take a second for yourself and enjoy nature, be grateful.

Lastly, I want to leave you with some tips for your workday, especially in the afternoon when the “two o’clock yawns” kick in.

When you can take a break, don’t go straight to your phone for at least one of the breaks. A 2014 study found that being able to see a cellphone hinders the ability to focus on tough tasks.

If you can, go for a short walk and try not to ruminate on work. I realize this can be difficult, but don’t be afraid to give it a try. Ignoring your phone is a great way to practice mindfulness during the walk.

Also, do someone a favor. Not only does this help you connect to others, it aids in recovering from stress.  

Most importantly, start small. Remember, no rewards are given for being the best at mindfulness. I encourage you to put your phone down during dinner this evening and engage in conversation.  You will feel better being present.       

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Supporting Adolescents Showing Signs of Depression

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By Abby Betz, LSW – May 18, 2022 –

For most teens, the adolescent years are a time of rapid growth and development, both physically and emotionally. Life skills are learned and put into practice. Newfound independence is established and boundaries are tested. Additionally, teens begin to find themselves facing different stressors and pressures, exploring new identities, discovering who they are, and uncovering their future possibilities.

With this time of continuous change and excitement also comes uncertainty and fear of the unknown. Teenagers may start to imagine what life will be like once they are away from their parents. The thought of living on their own can seem like an exhilarating thrill to some, but for others, it can be a scary time full of lots of questions and “what ifs.”

Although these types of feelings are completely normal, including mood changes and some incidences of acting out, a teenager suffering from depression is different. It is important as parents and caregivers to be able to recognize these signs and ready to provide assistance.

When thinking of the clinical presentation of depression, symptoms such as overwhelming sadness, exhaustion, loss of interest, poor sleep, and decreased appetite probably come to mind. However, for adolescents, it is vital to understand that depression can also present itself as rage, anger, and irritability more than pervasive sadness.

If you suspect your teen is showing signs of depression, open the line of communication by listening. It is important not to judge, criticize, lecture, or punish them for the way they feel, but rather provide a safe space for them to express their feelings. Negative reactions quickly shut down communication and push your teen further away.

If your teen is not opening up, try discussing something light-hearted to get the conversation going and build the rapport needed for talking about topics that are more serious. Be present and let your teenager know that you are there and ready to listen.

Additionally, it is important for your teenager to know you do not find their feelings to be irrational or unrealistic. Taking all feelings and emotions seriously is essential to building a strong relationship with your teen. Acknowledge their emotions, and then reassuringly point out facts and realities that validate your teen’s feelings.

Depression is a real illness and may require the help of a professional. It is important to involve your teenager in the process of seeking professional help. Your teen will get the most out of treatment if they feel involved, motivated, and engaged. 

Some adolescents may resist seeking treatment, but as a parent or caregiver it is vital to provide support and encouragement. Reinforce that seeking help is a sign of courage and strength and that strong people are capable and deserving of feeling better.

Lastly, if your teen talks about, threatens, or even jokes about suicide, you must take it seriously. Never assume someone talking about suicide is just merely “attention-seeking.” If your teen is trying to get your attention, give it. Adolescents dealing with depression can be at higher risk for suicide. Seek professional help immediately if your teen or anyone you know shows signs of concern. 

If urgent help is needed, call the Suicide Prevention Lifeline immediately at 1-800-273-8255 (TALK).

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Enjoy Nature and Improve Your Mental Health

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By Krissy Melhiser, LCSW – May 16, 2022 –

While living in Colorado for 11 years, I had access to vast beautiful landscapes and often found myself at great peace and wholeness when in nature.

What is it about nature that is so alluring and healing to the mind, body, and soul? Is it the beautiful landscapes and life in the flowers, plants, and trees? Is it the sounds of waves crashing, birds singing, and crickets chirping? Is it the smells of fresh cut grass, summer rain, and fall leaves?

There is a great deal of research to prove that exercise is extremely beneficial for a person’s mental health. Participating in outdoor activities often involves some level of exercise, but choosing to take a walk outside instead of inside on a treadmill also does so much more for the soul.

Wilderness Therapy (WT) is a fairly new concept in psychotherapy, but it is a term rarely heard in the Midwest. WT uses traditional therapeutic interventions, but it is not confined to a therapist’s office.

As the name explains, WT takes place in the wilderness where nature provides its own holistic healing. Being in the wilderness naturally brings out our survival instincts; it breaks down barriers, removes us from everyday norms, and creates an environment that doesn’t allow us to avoid certain problems.

With very few WT programs in the Midwest, how can we approach this concept? It’s as simple as you think…just go outside!

In a world where teens are spending an average of six hours a day consuming social media, time away from electronics is necessary. Mental health issues are on the rise in adolescents because teens are not able to cope with the pressures of social media or process the level of information they receive online.

I suggest you plan quiet time, slow life down a little, and stop to smell the roses (literally). Being out in nature has a way of slowing us down and removing our daily norms. It provides the break we all need, especially adolescents who are learning how to cope with the world.

Nature offers us the opportunity to reconnect our families and our relationships. More importantly, it provides a much needed mental break for all of us.

Whether you go walking, swimming, camping, hiking, or kayaking, go outside together. Spend that time reconnecting by teaching your children how to fish, change a tire, or plant flowers.

The point is to get outside and enjoy what nature has to offer. One of the best parts of nature is that it’s free; you don’t have to pay, you simply walk out your door.

I leave you with this challenge: Take at least one hour this week to go outside with your family. Increase the amount of time you spend outside each week and create new adventures.

Instead of pushing activities on your kids, give them several options so they feel less like they are being forced to do something and more like they are making the choice of what to do.

Now go outside and have some fun!

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