Tag Archive for: Social Worker Articles

Establish Consistent Routines for Children

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By Lori Powell, MSW, LCSW – April 22, 2025 –

Each year on the first few days of school, students appear to be excited and ready to begin their school day. However, later in the week or sometimes even that day, students begin discussing how they feel tired or hungry. Then, suddenly they are angry and upset. Sometimes they are not sure what they need or want. The child just knows that something does not feel right. 

This is the perfect time for the Youth First Mental Health Professional, social worker or counselor in the building to discuss emotions and positive coping skills. After the child is calm, the Youth First Mental Health Professional is able to ask multiple important questions, such as how many hours of sleep the child got last night, whether they ate breakfast this morning, and whether the family has a consistent schedule.

When students do not get enough sleep, they have difficulty learning and regulating their emotions at school. The American Academy of Sleep Medicine recommends that children ages 6-12 years of age get between 9-12 hours of sleep on a daily basis. Teens ages 13-18 should sleep 8-10 hours per day. 

For example, if the child has to be at school at 8:30 am and the child is 7 years old, he or she should go to bed between 7:30 pm – 9:30 pm, depending on the individual child’s sleep needs. According to the American Academy of Pediatrics, “Children who get enough sleep have a healthier immune system and better school performance, behavior, memory, and mental health.”

According to CDC Healthy Schools, eating a nutritious breakfast helps enhance cognitive ability, school attendance, and mood improvement. Children might eat 4-5 meals daily due to the smaller size of their stomachs and their higher metabolisms. Including children in meal planning, eating meals as a family, and having open discussions regarding the importance of a meal schedule will help children understand the importance and participate in the plan. If you have any questions regarding nutrition, please contact your child’s pediatrician, nutritionist, or dietician for recommendations about children and teen nutrition.

It is important that parents involve their children in establishing a consistent routine. The schedule needs to be clear and easy to understand. Children feel empowered and motivated to participate in a new routine when they are able to make suggestions and ask questions about the schedule. The schedule needs to be in an accessible location, such as on the refrigerator.

According to Dr. Laura Markham, “Structure and routines teach kids how to constructively control themselves and their environments.” Children thrive from structure and like to know what is happening at different times of the day. They want to know what time they are eating meals, what time they go to bed, and the time they wake up in the mornings.

Establishing consistent routines can help enhance the child’s mental health and well-being, increase the child’s desire to complete assigned tasks, teach time management and responsibility, and build better connections and communication between the parent and the child.

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Repairing Damaged Relationships with Your Children

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By Emily Bernhardt, MSW, LCSW – April 16, 2025 –

As parents, we can never be perfect. We are imperfect people doing our best to grow and shape the minds of our little ones. To be expected, there are times when we mess up, whether that looks like shouting, slamming a door, or even saying something hurtful to our child. We know these mistakes will happen, so how do we repair the damage after we have hurt our child?

The first step to rebuilding trust is honesty. Many adults struggle with being honest with their children because it feels so hard to be vulnerable with them. We have been taught that we have to be strong and not show our emotions to our children, but that is simply not true. Our children benefit from seeing our real emotions and how we respond and cope with those emotions. Being honest with your child not only models how to cope with emotions; it also shows them they can trust you. In times of conflict with your child, be honest with them about how you are really feeling. When we refrain from sharing with our child, we leave them to make assumptions, which can make the conflict worse.

Practicing humility is another great skill to improve. When we are able to be humble and apologize for our mistakes with our children, that speaks volumes with them. This is something we expect our child to do, so when they see us as adults also taking ownership of our mistakes and apologizing to them it makes them feel heard and respected. When apologizing to your child, try to refrain from saying, “I’m sorry, but…” This sends the message that we are more worried about justifying our actions than we are about apologizing for the hurt we caused.

Remember to be consistent. We don’t want to just use these tools like a bag of tricks we pull out when we mess up. It’s important to be practicing these skills in our everyday interactions with our children. Then, when we inevitably do something wrong, we are more easily able to repair the relationship due to the solid foundation that has already been laid out. Of course, we know that sometimes our children make mistakes that hurt us as well. When this happens, be honest with them. Being honest in this way gives your child the opportunity to learn, grow, and apologize to you as well. If your child is apologizing, try your best not to lay on the guilt and accept their apology. All in all, we know relationships can be messy, but because we care deeply about these relationships, it is important to learn tools to help us grow as parents and in turn, help our children grow. If we can humble ourselves, engage in honest communication, and be consistent with the skills we learn, I truly believe we can repair damaged relationships with our children. No child wants conflict with their parent, so as adults we must step up and do our best to make repairs where we have made mistakes.

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Welcoming a New Sibling to the Family

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By Kennedy Keith, MSW, LSW – April 10, 2025 –

Welcoming a new sibling into the family is a momentous occasion that can significantly impact the dynamics within a household. Preparing your first child for the arrival of a second child requires thoughtful planning and sensitivity.

As a parent, it’s essential to ensure your firstborn feels secure, loved, and involved throughout this transition. Here are some key strategies for achieving a smooth adjustment period and fostering a positive relationship between siblings.

One of the most critical aspects of preparing your first child for the arrival of a new sibling is maintaining open communication. Depending on their age, your firstborn may not fully grasp the concept of a new baby or may have mixed emotions about the change. Use age-appropriate language and books about becoming a sibling to help them understand the process. Explain that the new baby will need lots of care and attention and reassure them that your love for them will remain unchanged.

Involving your first child in the preparations for the new baby can help them feel valued and included. Allow them to participate in setting up the baby’s room, picking out clothes, or even choosing a special toy for the baby. This involvement helps them see the baby as a positive addition rather than a rival. Moreover, encourage your firstborn to express their feelings and concerns about the baby’s arrival. Validating their emotions and addressing any fears they may have will help them process the upcoming changes.

Children thrive on routine, and changes can be unsettling. As you approach the birth of your second child, try to maintain as much consistency as possible in your firstborn’s daily routine. This includes regular mealtimes, bedtime rituals, and individual quality time with parents. If possible, involve a trusted friend or family member who can help maintain their routine during the early days after the baby’s arrival. Consistency provides stability and helps ease the transition for your firstborn.

After the baby arrives, it’s crucial to carve out special time for your firstborn. This “one-on-one” time can be as simple as reading a book together, playing a favorite game, or engaging in activities they enjoy. This reassures them that they still hold a significant place in your life despite the new demands on your attention. Encouraging family bonding activities that involve both siblings can also help foster a positive relationship from the start.

Celebrate and praise your firstborn’s positive interactions with the new baby. Encouragement and positive reinforcement can boost their confidence and help them feel proud of their new role as an older sibling. Highlight their efforts to help with tasks related to the baby and acknowledge their contributions with genuine appreciation.

Preparing your first child for the arrival of a second child involves a blend of clear communication, inclusive involvement, maintaining routines, and emotional support. By fostering an environment of love and stability, you can help your firstborn adjust more comfortably and build a strong, supportive sibling relationship. This careful preparation not only eases the transition but also lays the groundwork for a harmonious and affectionate family dynamic.

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Money Management Basics: Teaching Kids to be Financially Responsible

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By Abby Betz, MSW, LCSW – April 2, 2025 –

As working adults, many of us probably look forward to one specific day of the week – “payday.”  We understand the importance of being financially responsible and budgeting for bills and expenses, but when did we learn about this vital part of everyday life? Who taught us about money management? Did we learn this skill from our parents, at school from teachers, or through trial and error?

Money management and personal finance are important concepts that most of us don’t think twice about and just go through the motions to survive. However, many of us most likely wish we had learned the fundamentals sooner. Having a basic understanding of money management can actually give you an advantage when entering the workforce and lessen future anxiety about achieving financial stability. 

Unfortunately, most young people are not provided with the opportunity to learn about personal finance and how to be financially independent. Students are not being taught how to budget, invent, and save. In fact, according to the Council for Economic Education, in 2022 only 23 states required students to take a class in personal finance in order to graduate from high school.

As parents and guardians of young children, it is up to us to teach our children the importance of money management from an early age and ensure our kids are prepared to be successful in the future. It is crucial to introduce the value of money by first having children earn an allowance (and “double bonus” if the allowance is tied to a chore that also teaches responsibility and instills a strong work ethic.) By having your child earn an allowance, you are teaching them the value of money and they are also then able to make choices for themselves regarding how to spend their money.

As children turn into teenagers, it is important to encourage summer or part-time jobs to help teach financial responsibility. Research has shown that young people who have jobs are more likely to be better at saving and budgeting money as adults. Parents can help make sure a portion of a child’s paycheck is being saved, and it is okay to expect kids to help pay for minor expenses such as gas money and mall trips with friends. Introduce teenagers to the world of credit cards and discuss the concept of borrowing money and debt.

Helping set up a budget, making sure they understand employment benefits, and encouraging young adults to invest money as they get older is also vital information to have to make sound financial decisions.

Letting your children know you are available to help can reduce anxiety and overwhelming feelings they may experience as they venture out into the workforce. In addition, providing a positive example (and including your children when it is appropriate) of how to achieve your goals through budgeting, saving, and investing will give them confidence that they can do the same.

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Are You Part of the Sandwich Generation?

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By Amber Russell MSW, LCSW – March 27, 2025 –

When I turned 40, someone told me that your forties are one of the most stressful times in your life. For many, your twenties and thirties often revolve around graduating from college, buying your first home, getting married, having kids, landing a good job, etc. 

This means you and/or your friends are attending many celebratory events – bridal showers, housewarmings, baby showers, birthday parties, and enjoying all of those firsts. You are still spending a lot of time with friends and family. 

Often when you enter your forties, you are raising kids who are still under the age of 18, working to earn a paycheck to support your family and paying bills (which include house and car payments, insurance, and daily living expenses), which often leads to less socializing and gathering with friends. To add to these responsibilities, sometimes individuals in their forties also have the added responsibility of taking care of their parents in one way or another.  

This is where the “sandwich generation” comes into play. I personally did not know this was a thing, but I went to dear old Google to check it out.  

According to an article from the Department of Psychiatry at the University of Michigan, the sandwich generation refers to a middle-aged group of Americans who serve as caregivers for both older and younger family members at once. The article states that there are over 2.5 million individuals who fit into the sandwich generation.

An article from USA Today stated that, “A growing share of the sandwich generation are millennials, adults born between 1981 and 1996.” An article in seniorliving.org pointed out that, “More than 50 percent of Americans in their forties are now taking care of both their children and senior parents.”

It is hard to juggle a full-time job and care for your children and aging parents. Essentially in one day, you could be transferring a parent into a nursing home, taking your teenager to get their license, attending a program for your preschooler, and trying to work eight hours at your job. This is stressful physically, emotionally, and financially.

An article written by Barbara Field on caregiver.org stated that with so many stressors, over 35 percent of caregivers experience feelings of depression. She noted that the sandwich generation can often experience:

  • Caregiver burnout and feelings of guilt and isolation
  • Excessive rumination about not being a good spouse, parent, or child due to limited time constraints
  • Trouble juggling work, hobbies, relationships, and self-care
  • Psychological challenges as they struggle with being pulled in multiple directions

I chose to write this article because before my dad passed away, I was part of the sandwich generation, and I have no doubt that with a 2-year-old and a teenager I will be part of it again.

The most important thing I learned so far on my journey is to ask for help, which is sometimes easier said than done. Your well is only so deep, and once it is depleted you are no help to anyone. Asking for help could mean finding someone else to transport your kids to practice or scouts. Ask your older kids and/or spouse to help out more around the house. 

It could also mean talking to a therapist about your mental health or joining a support group. It might include saying a prayer and asking for guidance. Even just having a friend you can vent to can be helpful. 

Here are some other tips to take care of yourself while you are busy taking care of others:

  • Manage expectations, self-criticism, and perfectionist tendencies.
  • Look for small wins — positive things that happened in the day.
  • Make time for things you enjoy, whether it’s reading a book, taking a walk, or watching your favorite TV show
  • Get plenty of sleep
  • Pay attention to what you eat to fuel your body. If you are only eating drive-thru or gas station food, it will take a toll on your health.

The bottom line is to take care of yourself while you’re taking care of others. As the saying goes, “You can’t pour from an empty cup.” You’ll be a better caregiver if you take time to nourish your mind, body and soul first.

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Parents Play a Critical Role in Substance Misuse Prevention

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By Niki Walls, MSW, LSW – March 20, 2025 –

The DSM (Diagnostic and Statistical Manual of Mental Disorders) classifies substance use disorder as a medical illness that can be characterized by impairments to health, social functions, and voluntary control over substance use.

People are often intimidated by the topic of substance use and addiction, as it can be a scary topic to broach. However, it is crucial for parents to begin talking to their children about this as early as possible. Parents should have a strong relationship with their children early on to be able to address this heavy topic openly. It is beneficial to learn strategies to show them what to do instead of what they should not do.

In order to effectively address addiction, it is important that parents and children understand that everyone is at risk for addiction. Children and teens will often operate under the impression that addiction cannot happen to them because they believe the stereotypes that come with it.

Addiction is not something that people plan for; it can happen after just trying something that ends up altering their brain chemistry. Many younger people may also believe that they are invincible or the substances are a harmless way to have fun. What they do not understand is that these substances are physically altering the way their brains are developing if they try them at a young age.

Parents play a critical role in prevention of substance misuse, as they are often their children’s most influential role models. Actions are more important than words in most cases, and this is extremely important to model here. It is crucial for parents to model healthy coping skills when life is hard. For example, if a parent has had a rough day, it would be more beneficial for the child to see them go for a walk to cope with that rather than having multiple drinks.

If you do choose to turn to a substance, children should see that you are doing it in a healthy amount and not as an escape. Children need healthy escape strategies, such as mindfulness, rather than ones that could lead to a dangerous path. A great example of a positive mindfulness escape could be a strategy where all of the senses are utilized to distract the child from what is causing them stress. By teaching mindfulness strategies and other positive coping skills, parents can foster a safe environment where a child feels comfortable expressing themselves in healthy ways instead of turning to substances.

Children might need assistance in learning boundaries in order to keep them safe. Boundaries are extremely important for kids to learn early on, and they will be extremely helpful to aid them in prevention. Giving children boundaries and teaching them how to set boundaries with others will help them stand strong when they are put in a difficult situation on the spot. The types of friendships that they choose are crucial to being able to set boundaries and avoid temptation.

Ensuring that your children are making good friends can be critical to the path they end up taking. They are influenced by their friends just as they are influenced by the media. Substance abuse exposure can easily begin to add up by exposure on social media, their friends, in their music, by their parents, and on TV. Do not be fooled by thinking this exposure is normal for teens.

Early intervention can be provided in various settings. It is important that children are exposed to early intervention in order for them to understand and keep them on the right track. Do not underestimate addiction or think that it will never happen to your family. Act now and provide your child with necessary life skills.

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Teaching Your Child to State Their Opinion in a Thoughtful Manner

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By Natasha Goodge, MSW, LSW – March 17, 2025 –

Any adult will tell you it is taboo to discuss religion or politics. This is easy enough, so long as you do not parent or educate children.

I was unprepared when my six-year-old forcefully stated his personal political opinions in response to the television news playing in the crowded waiting room of his dentist’s office.

For those raising and educating children, maintaining the polite status quo is not an option. It is our responsibility to create a safe space for them to talk about whatever is on their mind and to help them develop the skills to speak their minds in a thoughtful and respectful manner (when it is appropriate, of course).  

But how?

  1. Start where they are. What do they know, what have they heard, what questions do they have? This gives you the best jumping off point and allows you an opportunity to correct misinformation and discuss the importance of where information comes from. Let them guide the conversations. This makes them feel safe and heard. When children feel heard by their adults, they develop trust and are more likely to share the hard things that arise in the future.
  1. Use simple and neutral explanations. Stick to the facts. While I do hope my children grow up to share my beliefs, I know it is best if they arrive there on their own, and their journey may include detours. Allow them the space to explore. Children learn best when trusted adults model their personal values and critical thinking rather than dictating.
  1. Validate their feelings. As parents, the desire to pave a smooth road for our children is strong. This is simply not feasible and does not create resilience. Reminding them that their feelings are valid gives them the space to process their feelings and then the ability to think about their next steps.  
  1. Explain processes rather than specifics. Educating children about the workings of government and democracy allows them a sense of empowerment. You can further empower them by helping them get involved by doing things like writing letters, attending local events, or even discussing issues with others (in appropriate settings, of course).
  1. Focus on values. Remind them that, for the most part, humans share the same values: autonomy and accountability, achievement and altruism, wealth, freedom, and fairness, but we all prioritize these values differently. The difference in how we prioritize values is what results in our political differences. It is dismissive and harmful to believe opposing sides lack essential values.
  1. Model kindness, respect, and curiosity. When engaging those with differing views, encourage curiosity over persuading. Asking others about their different beliefs is a far more effective way of engaging. Preaching on the other hand, often reinforces an opponent’s beliefs.  

By following these steps, you can help your child learn to prioritize their values and discuss their thoughts and opinions in a calm, respectful manner. It is important for them to learn to listen to others with curiosity when they have differing beliefs and opinions. 

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Create a United Front with Your Child’s Teacher

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By Dawn Tedrow, MSW, LCSW, C-DBT – February 26, 2025 –

As a parent, I tried to raise my children with certain core values and principles that are important to our family, in hopes that they would model these values when I was not around. This did not come about easily, and I had to ask myself some difficult questions. “How do I want others to see my children?” I wanted people to think of my kids as kind, honest, and respectful. “What is going to motivate my children to remember our values and act accordingly?” It was important that my children feel empathy and have the courage to stick up for themselves and others.

What values and behaviors do teachers want to see from children in their classroom? Let’s take a moment to look at kindness, honesty, and respect and how these values can motivate your child to have better relationships with peers and teachers at school.

Kindness is smiling at someone or returning something they dropped. It is the act of doing something just because it makes your heart happy. You feel good about doing it without expecting anything in return. It also helps foster empathy so that your child begins to understand how others feel about things.

Honesty is another important value, because it helps teach the child to be truthful about things even if it leads to an undesired outcome. This helps improve their self-esteem and develop deeper connections with people in their lives. Honesty is a great way to teach your child about responsibility and how to be accountable for their actions.

It’s important to teach children to respect not only themselves, but others in their family and community – no matter their age, race, job, etc.  Everyone deserves to be treated with the utmost respect and dignity, no matter who they are.

Our children have a lot of peer influences that may not agree with these values; however, after focusing on these three values, you will also be fostering them to have the courage to make the right decision and treat someone appropriately despite what their friends may think.

Have open and honest conversations with your child around the dinner table about how their friends behave and how they would do things differently. This should be met with zero judgement. Give your child the opportunity to come up with their own solutions, using a lot of praise for good answers. These values will help your child understand that you truly respect their teacher and agree with the rules in their classroom. Modeling this respect will encourage and motivate them to do better in school so you and their teacher will be proud of them. Be sure to praise them for having the courage to continue when things are difficult, as this will help them learn to persevere.

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The Impact of Seasonal Weather on Mental Health

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By Beth Thomas, MSW, LSW – February 20, 2025 –

When thinking about the seasons and the weather, you may not necessarily associate them with mental health. But did you know that the weather can, in fact, have a large impact on your mental well-being?

While not everyone will be affected by the weather in this manner, it is very much a real concern. In fact, according to Mental Health America (mhnational.org), approximately five percent of adults in the United States will experience seasonal affective disorder. Specifically, out of the five percent of adults who experience seasonal affective disorder, also referred to as SAD, 75 percent of those adults are women.

Seasonal affective disorder is a form of depression that occurs annually, typically around the same time every year, and is due to seasonal changes.

Taking a deeper dive into seasonal affective disorder, it is typically caused by a change in the body’s production of melatonin. During the winter season there is less daylight, and with the increase in darkness, the production of the body’s melatonin increases. Melatonin is a hormone which is produced as a response to the presence of darkness. Thus, in the winter seasons, it is noticed that people feel more tired and lethargic due to the higher levels of melatonin the body produces. While it is most likely that seasonal affective disorder is experienced in the winter season, sometimes people may experience symptoms in other seasons as well.

Another way in which the weather and/or seasons can affect our mental health is because we might associate a particular season, such as summer, with family vacations. When that season rolls around, we are reminded of memories from the season, and we may be expecting a similar vacation experience to happen. On the other hand, if that same season comes around and you are not able to go on family trip – let’s say due to finances – that season may bring about stress and have a strong impact on your mental health.

Additionally, seasonal weather can affect our mental health because it may bring about obstacles which may be stress inducing. An example could be the weather in the season of winter. The weather in the winter season varies, of course, according to where you live, but let’s use Indiana as an example. In winter, the weather is typically colder, and we experience the effects of snow and ice. The obstacles snow and ice place on us can lead to higher levels of stress. For instance, perhaps your house loses power because of a winter storm and your family finds themselves in distress.

While we are not able to control the weather the seasons bring, we can take action to help with how the seasonal weather may affect us. If you experience seasonal affective disorder, getting more exposure to sunlight or seeking light therapy may be helpful. Increased exercise can also be beneficial.

If you do not experience seasonal affective disorder, the weather can still create distress and have an impact on your mental health. Ensuring a plan and/or routine for seasonal weather can help. Seeking out community resources can help tremendously as well.

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