Tag Archive for: Youth First Social Worker

Identifying Signs of Stress

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By Teresa Mercer, LCSW, LCAC – June 9, 2021 –

Throughout the last year, the impact of a global pandemic has increased stress levels for people all over the world. Although pre-pandemic life had its fair share of stressors, Covid-19 introduced a new form of stress that many of us weren’t prepared to cope with.   

This type of negative stress has made it difficult for people to bounce back and return to their normal routines. Effects of prolonged stress can negatively impact a person spiritually, emotionally, mentally, and physically. Many people will continue to feel these effects, possibly for a long time after Covid-19 restrictions are lifted.  

There are different ways to look at stress. It’s important to remember that not all of the stress we experience is necessarily bad. Good/positive stress can occur in the absence of a perceived threat or fear. We often experience good stress during times when we feel energetic or excited about something.  

We actually need good stress because it allows us to maintain a healthy outlook. Positive stress can motivate us and keep us working toward healthy goals. Think about completing a project for work, studying for an exam or playing sports. These positive stressors help keep us focused on succeeding in our endeavors.   

Another type of stress is daily stress, which is the “normal” stress of daily life. Going to work, paying bills, taking care of the family, and managing household chores are examples of daily stress. This type of stress probably sounds familiar because everyone experiences it to some extent on a daily basis. It can fluctuate between more and less stressful, but it is always there.  

Bad stress is another type of stress which can be broken down into two categories: acute stress and chronic stress. Acute stress can be caused by a traumatic event such as a sudden death, serious injury, or unexpected occurrence. Remember the concept of flight, fight, or freeze? These reactions usually happen during times of acutely stressful situations.  

Chronic stress is when we have recurring stress that lasts over a long period of time. Things like strained relationships, unfulfilling jobs, and illnesses can create chronic stress. Over time, chronic stress can become unmanageable and may lead to other serious issues. 

How do we determine if the stress we are experiencing in light of the Covid-19 pandemic is becoming an unhealthy burden? First, look for negative emotions and feelings related to the pandemic. This can feel like a prolonged sense of fear, anger, anxiety, confusion, depression, grief, lack of motivation, and hopelessness.  

While these emotions are all a normal part of life, it is important to cultivate methods for coping with chronic stress when we notice symptoms persisting for extended periods of time. Some great ways to combat chronic stress include exercise, journaling, positive self-talk, keeping up with a routine, committing to a healthy lifestyle, and developing good eating habits. 

Most importantly, know that you are not alone. Spend time with people who are positive, those who can laugh with you, and those who can relate to your stress and triggers.  

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A Child’s Most Important Play Date

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By Grace Wilson, MSW – June 3, 2021 – 

In a world that is constantly on the go and filling our family’s schedules with various activities, it is important that we take time to slow down and spend quality one-on-one time with our children.  

If you have multiple children, take time to spend individual time with each one. Our attention is so often divided between many different tasks, relationships, and worries that we often forget to give devoted time to each child.  

Simply carving out even 10-15 minutes a day to spend with your child will transform your relationship. This works for children of all ages, but the sooner you start implementing this time together, the more easily it will become a part of everyday life.  

Create a list of activities to do together. Some ideas include going on a walk in your neighborhood or local park, painting pictures, baking a treat, playing board games, or reading a book together.  

When you are spending time with your child, all phones and other distractions should be put away. It is important that this time spent together is child driven. You should let them choose the activity and engage in it with them. Let them “run the show” as long as it is something you can feasibly do. 

This one-on-one time is beneficial for the long term mental health of both parent and child. Building strong personal bonds from a young age will enrich a child’s life in the following ways. 

1.     One-on-one time builds confidence and self-esteem. When your child has additional opportunities to express themselves within a loving environment, their confidence increases. Take this time to encourage creativity, imagination, and other positive traits you see in your child. 

2.     Your child will be more apt to open up to you. Extra time spent together gives your child the chance to communicate with you about their thoughts and emotions, good and bad. 

3.     Children will learn to develop positive habits. Kids are less likely to engage in risky behaviors such as drugs and alcohol when they have open and positive relationships with parents and caregivers. Forming healthy bonds at home can also boost academic performance and engagement at school.  

Although our lives often seem hectic in the moment, the rewards of spending quality time with your children will last for years to come. These times together will feel like a special treat and provide perfect opportunities to build lasting traditions and create memories together.  

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Parenting in a Digital World

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By Haley Droste, LSW – May 26, 2021 –

Today’s youth have never known a time that was not heavily focused on the digital world. Even before a global pandemic shifted work, school, and social events to online spaces, children today have been experiencing a childhood that is very different from that of their parents.

Technology provides amazing opportunities for our young people, but navigating the digital world is also a heavy responsibility that children cannot and should not maneuver on their own. As summer approaches and students will have more time to spend online, here are a few tips to take into account while parenting in a digital world:

1. Embrace the opportunities while minimizing the risk. As a parent, it can be a normal response to feel the need to shield your child from technology. However, withholding technology altogether does not teach children or provide them with the skills necessary to navigate the digital world. A more effective approach is to accept the presence of the digital world and help your child navigate it successfully by traversing it with them. Parents should be the guide.

2. Be a digital role model. Be aware of your own digital presence. Think about how much time you are spending in front of a screen. Are you fully present with your children or are you behind a phone or device? Are you an example of positive digital etiquette? Remember, your children look to you for direction. Create digital rules that work for your family. Create time and opportunities at home that are without the presence of technology, and make sure you fall in line as well. Your children are more likely to comply and respect the house rules if they see the leaders of the household setting the tone.

3. Strive for screen balance. Again, the key is not avoiding technology altogether but rather to find a balance that works for your family. Try one hour of engaged family time for an hour of screen time. Create a checklist of tasks to be completed prior to any screen time, such as homework and chore completion. Create boundaries and clear expectations and be consistent. Children feel safe and secure with parents who are consistent. Be comfortable with the fact that your child will not always be happy with your parenting decisions. Don’t be afraid to set limits.

4. Start the conversation and keep it going. Talk to your child about their digital world and their experiences. Make certain your child knows you want them to come to you with problems or concerns they may be encountering online. And most importantly, when your child comes to you with a concern, be aware of your reaction. Don’t overreact. Thank them for sharing the concern with you and use the opportunity to have a meaningful conversation about the issue.

Most importantly, strive to teach your child to be resilient so they are able to bounce back from pitfalls they will likely experience online. Have thoughtful conversations and work with your child on increasing their social and emotional skills so they have the ability to manage and cope with their emotions effectively.

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Making Family Time a Priority

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By Kelli Chambers, LSW – May 6, 2021 –

How do you make time specifically for your family when carving extra time out of your already busy schedule seems next to impossible?

Often times it might feel like there are just simply not enough hours in the day, but intentionally setting aside family time is so valuable and will strengthen your relationships as a whole.

One of the best ways to start setting time for your family to be together is to lay out your weekly plans. It may help to keep a family calendar and post it in a spot where everyone can see it. Make sure to include work, school, extracurricular activities, and other weekly tasks like cleaning, grocery shopping, and attending church.

Categorizing each calendar item into “negotiable” and “non-negotiable” helps to see what can be shifted or eliminated. Using a family calendar can help keep the whole family’s activities organized and can help keep everyone on the same page. Weekly family meetings can also help with communication and decision making.

It is important to remember each family has different things going on, and your time together as a family can look different than others. Sometimes only a small portion of time can be devoted, but schedules might change later to allow for more family time.

If only a limited amount time is available to be with the family as a whole, seize every opportunity and make the most of it. Some small changes in your family’s daily routine could include sitting together at the dinner table for at least one meal a day and also making sure all electronic devices are turned off or put away when the family is together. Big changes can take time, but remember to celebrate the small successes along the way.

Take charge and be a leader in making sure your family gets to spend quality time together. Once changes are made and expectations are set they will eventually become the norm.

Putting in the extra effort to make family time a priority will positively impact your relationships with one another as well as strengthen your communication. Time spent together is precious, because your kiddos are only young once.

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Reducing Stress for New Moms

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By Alicia Slaton, LSW – April 27, 2021 –

Being a new mom brings a wide range of emotions, whether you’re a first-time mom or a seasoned veteran. New babies pose new challenges and worries.

If you plan to be a working mom, whether you decide to stay home for 6 weeks or 3 months, the time will come when you must return to work. This too presents a whole new set of challenges.

The responsibilities and expectations from home continue as you add on stress and expectations at work. It often feels like you must make difficult decisions and set aside one for the other.

For example, you might be faced with the need to work overtime, which then means your kids eat a fast-food dinner from a drive through. Or perhaps you have to drop your children off at daycare early so you can get to work and catch up from the day before.

Unfortunately there is no magic formula to help you balance work and home life. It is okay to continue working without feeling you are neglecting your children. It is also okay to spend extra time with your children without feeling that you are failing at your job.

Here are some suggestions for easing the transition back to work as a new mom:

  1. Ask for help when you need it. They say it takes a village, so don’t be afraid to reach out for help. Instead of dragging the kids to the grocery store each week, schedule a grocery order pick up and ask a family member to pick it up for you. This will save more time (and stress) than you know.
  1. Put off unnecessary tasks. The laundry is washed and dried but not put away. So what? It’s okay to live out of the clean laundry basket for a week, I promise. Also, there are often ways to hire affordable help for tasks such as cooking and cleaning.
  1. Stay connected. Whether it’s a night out with the girls, a daily check-in phone call with a parent or a kid-free date night with your spouse, stay connected to your loved ones.
  1. Focus on stress management. According to verywellmind.com, “Stressed working moms often find themselves less able to connect with their children or focus at work, which may lead to acting out by the kids, time-consuming mistakes at work, and other things that increase stress for working moms and their families. Therefore, taking a proactive stance on stress management is quite important.”

It’s essential to have several quick stress relievers in your toolkit. Breathing exercises and reframing techniques (alternative ways of looking at stressful situations), as well as long-term strategies such as regular exercise, meditation or a hobby, can help relieve stress for working moms and their families.

There’s no such thing as a “perfect” working mom. The important thing to remember is that you are a good mom and a good employee. All you need is a healthy balance between the two.

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When is it Okay to Leave a Child Home Alone?

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By Amber Russell, LCSW – April 15, 2021 –

As a parent, I have recently been thinking about at what age it is appropriate and acceptable to leave your child home alone. I’ve often considered it when I need to run errands for a couple hours.

My son is 9 years old. I have asked other parents and family members when they first let their children stay home alone. I found the answer varied a lot based on who I asked.

Some people had very strong opinions on the subject and were certain that kids needed to be much older to be left alone. Others made me feel like I was crazy to even be worried about leaving my 9-year-old home alone for 10 minutes while I ran to the store to buy the one item I had forgotten on my list.

So who is right? I did some research and found that the answer varies. Only a few states have laws that specify a legal age to leave a child home alone, and they range from age 8-14.

Indiana, from what I can tell, falls into the “no specific law” category. There is no law or magic number specifying the right time or right age, but according to Prevent Child Abuse Indiana, there are some questions you should consider while making this decision.

  1. Is there a responsible adult available? Does an adult friend or family member live nearby? Or is there possibly a nice neighbor that your child is comfortable with in case they need help? Who can your child go to or call in case of emergency? Do they know how to call a family member for help?
  2. Does your child know emergency procedures? Does your child know what to do and where to go if there is a fire in the home? Do they know where the first aid kit is and how to use it? What about what to do in the event of bad weather such as a tornado?
  3. Does your child regularly problem-solve without assistance? For instance, what are the rules if someone rings the doorbell or a friend calls and wants to come over?  What do they do if they come home after school and the door is open or they notice a window is busted out? If they are outside playing and a stranger tries to talk to them, what would they do?
  4. Can your child perform everyday tasks such as making a snack or making a phone call? These are necessary skills. Do they know their address and phone number? Is there a phone available for them to make an emergency call?
  5. Is your child comfortable staying at home alone? Ask them, and if the answer is “no,” then now is not the right time. A child should feel confident and self-sufficient before being left home alone.The appropriate age for being left home alone depends somewhat on the child, their maturity level, and the length of time they will be alone. I know some 9-year-olds that could handle being home alone for an hour or two, but I also know some 12 and 13-year-olds that I would not trust.

Make sure both you and your child are comfortable with your absence. Ensure they know the rules, what to do in case of an emergency, and who they can contact for help. Start with a small length of time as a trial (like while you run to the grocery store). If they will be home for more than an hour alone, make sure to call and check in.

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Self-Care is Essential

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By Keisha Jackson, MSW – April 7, 2021 –

One of the most important things we can do for ourselves is ensure we are taking good care of our body, mind, and soul each and every day. Self-care is a habit we need to develop and use daily, not just when we are sick or feel it’s most convenient. 

Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are big components of self-care. Making a point to incorporate these habits into your life can help you stay healthy, happy, and resilient.

Practicing self-care isn’t always easy. In fact, it’s an ongoing battle I fight with year in and year out. Most of us are crazy busy. There are extracurricular activities to juggle, sporting events to attend, and of course our jobs to work around. Having a full and fast-paced life can be rewarding, but can also become burdensome from time to time.

As the pandemic continues to impact our daily lives, now is a good time to reflect on the past year and remind ourselves about the importance of self-care. Below you’ll find several different tips, ideas, and reminders to help you manage your mental health through self-care.

  1. Create a plan. Creating a self-care plan can make managing self-care easier. When life gets busy, it’s easy to forget to take care of yourself. Making a plan and sticking to it helps release the stress of managing another “task” on your to-do list.
  • Say “no” to others. Saying “no” is a hard thing to do for some people. However, saying “no” when you’re feeling overwhelmed or when you need a day to yourself can be a powerful way to care for yourself.  
  • Do things that spark joy. Self-care is all about doing something specifically for YOU. Do one thing daily that sparks joy in your life. Examples of this could be a simple coffee run, getting up to go for a walk around the block, or even watching an episode of your “guilty pleasure” show.
  • Soak up the sun. As the days are beginning to lengthen as summer approaches, we have more time to enjoy the sunlight after school or work. Just getting 10 minutes of sunlight or having those blinds in your bedroom window open can spunk up your mood and provide you with much-needed Vitamin D. Be sure to wear sunscreen if you’ll be outside for extended periods of time!
  • Don’t skip out on the basics. Continue to eat healthy, exercise regularly, and get a healthy amount of sleep. 

Some of these tips may sound silly or obvious, but it can often be hard to prioritize that extra time to ourselves. It’s important to create time in your day to be alone with yourself, no matter how busy you are. Time alone can help you ponder the best way to move forward in life and keep you grounded, healthy, and happy.   

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Tackling Anxiety in Uncertain Times

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By Lori Powell, LCSW – March 31, 2021 –

In 1980 I was a five-year-old attending kindergarten in Evansville, Indiana. It was the year of the infamously destructive June 8th storm that brought hurricane force winds to my hometown, and it was the first time I remember having to cope with the world around me changing.

I really didn’t understand the dangerous nature of the storm at the time, but I remember all teachers and students were asked to go to the cafeteria, which was located at the lowest level of the school. We were supposed to sit under the tables in the tornado position. However, I remember sitting with my friend giggling and not following directions very well, because I did not understand the seriousness of the situation. 

The school busses were not able to take us home, so my father picked me up that day.  There was no electricity in my house for a few days. Restaurants without gas appliances couldn’t reopen due to the lack of electricity. Our favorite restaurant was closed.

My grandmother did not have electricity for over seven days in her area. I knew that I had shelter, water, food, and could depend on my parents for safety and reassurance. I swung on the swing set outside of my home, rode my bike, and played cards and board games with my family members. The lack of power, damage, and destruction caused by the storm left me largely untouched and unburdened. 

Since then I have lived through multiple storms and have lost my electricity for only a short amount of time. The Covid-19 pandemic is the first time in my life that schools and businesses have closed their doors for such an extended amount of time.  Even during most snowstorms we were still able to go to the mall when school was cancelled.  

After the pandemic lockdown, I went to the grocery store with my husband for the first time in months. The shelves were stocked minimally, but we were able to obtain all of our necessities. As I stood in the grocery aisle, I thought about the large number of people shopping in the store and realized how different this crisis felt than the one I experienced as a child. I wondered how people who were already experiencing anxiety were getting through the stress and uncertainty of a global pandemic.  

Although the world has changed drastically as the pandemic drags on, it is important to find ways to remind yourself that things will get better. Many people have found that using deep breathing techniques, positive self-talk, and positive visual imagery to stay calm can help mitigate overwhelming thoughts and worries. Exercise and getting outdoors are also very helpful in relieving anxiety.

Breathing in and out slowly, reminding yourself that this situation is only temporary, and taking extra time to relax can be helpful for lightening the burden we’ve all carried throughout this last year.

We also need to remember that there are aspects of life that we do not have control over and focus on what we are able to control, such as our attitudes and our behaviors. For example, I can choose to have a great day, stay positive, and do my best to help others do the same.

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Nolan Miller, LSW, Youth First Social Worker at Lynnville Elementary School and Elberfeld Elementary School in Warrick County

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