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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Help for Stressed Out Kids

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By Vicki Kirkman, LCSW, LCAC – May 13, 2022 –

Stress is a natural part of life and something that everyone experiences.  It can be positive or negative and affect your daily life greatly if not managed appropriately. In some situations, stress can motivate us to do better or work toward hard-to-reach goals. Other circumstances can leave someone feeling overwhelmed, anxious and out of control. 

Children and teens are affected by stress in several ways. Parents need to remember that all children respond to situations and experiences differently. What causes stress for one child or teen might not affect another one. However, some stressors are common for children and teens. These stressors include pressure at school, being involved in too many after school activities or conflict with friends and family. 

Other big and complicated issues like divorce, death of a loved one, drug use, and financial problems at home contribute to stress. Medical illnesses and world events like natural disasters or war and conflict can also be sources of stress.

It’s important for parents to recognize the signs and symptoms of stress in their children and help them manage it in a healthy manner. Young children who are stressed may complain of stomach aches, headaches or say they just don’t feel well. 

They may try to avoid attending school or visit the school nurse frequently. They may also be more tearful than normal, have trouble sleeping, wet the bed or not eat as much at meals. Some children experience nightmares or have acting-out behaviors such as outbursts or tantrums.

Teenagers can experience many physical reactions to stress, including digestive problems, headaches, tense muscles, racing heart, frequent colds and fatigue. Teens might also feel overly emotional, irritable, depressed and experience mood swings. 

Mentally, teens with stress overload may feel forgetful, lack concentration and have a negative attitude. Both children and teens often withdraw from activities they enjoy and isolate themselves from friends if they experience too much stress.

Parents can play a key role in helping their children and teens manage stress. Most importantly, parents can model good coping skills and stress management in their own lives. If children see their parents deal with stress in a healthy and positive manner, they are more likely to apply that to their own life. 

Other ways parents can help their children are listed below. 

  • Teach your kids how to identify their body’s cues for stress overload. Pay attention to headaches, upset stomach, tearfulness or tense muscles.
  • Limit extra-curricular activities. Too many evenings participating in sports, extra lessons, or just running errands can cause kids and teens to become tired and pressed for time to do homework or just relax.
  • Prepare ahead of time to avoid extra hassles. Lay out the next day’s clothes, pack lunches, put homework and bags in an easy place to grab, etc.
  • Monitor and limit exposure to television, social media and cell phone. Phones should be put away at night so kids can sleep and not be tempted to text friends or surf the internet.
  • Encourage relaxation and leisurely activities with friends and family.
  • Get plenty of rest and eat a healthy diet.
  • Teach communication skills like problem solving, good decision making and sharing feelings and thoughts with others.
  • Recognize when stress is too big to tackle alone. Don’t hesitate to speak to a Youth First Social Worker in your child’s school, counselor or doctor for extra support and help.

Stress management is crucial in life and best handled with the guidance of parents and supportive adults. By helping children and teens manage stress, they can be better prepared for life’s challenges.  

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Stop and Smell the Roses with Mindfulness

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By Krissy Melhiser, LCSW – May 11, 2022 –

The year was 2020 and a life altering phenomenon occurred across the world. It was a pandemic that no one saw coming and few were prepared for. Most of us were at a loss at how to respond to such a devastating event. We found ourselves glued to the television or social media, trying to wrap our minds around what was happening in the world and in our very own back yard.

Although the pandemic has left its mark and many of its long-term impacts have yet to be revealed, many of us inadvertently learned to practice mindfulness. We all paused and worried about our neighbor, people across the globe, and loved ones more than we ever had. As the world stopped, we were forced to take a breath and rearrange our lives in more simple ways.

Aside from the rush on toilet paper and cleaning supplies, outdoor recreational equipment flew off shelves as people began spending more time outside and finding simple things to do at home to occupy their time. We came back to a place of rest that many of us truly needed. Our society doesn’t give much room for being mindful throughout our lives unless we make it a priority.

So what does it mean to be mindful? We live out our days ruminating over our schedules, kids, appointments, responsibilities, tasks, etc. How much time do you spend daily being aware of your five senses? Do you notice the smell of fresh bread as you pass a bakery? Do you listen to the birds chirping? How often do you simply just sit in silence without any distractions? Do you listen to your body when it tells you it needs rest?

Being mindful is being aware of what is around you and what’s within you. If you do this you might notice the person in your office having a bad day. You’ll hear the joy of people laughing. You will see a person in need and your heart will feel compassion for them. The key is that you must pause long enough to notice what is happening around you.

There are people, things, places, and moments that carry such beauty, hope, love, joy, and peace. These things can fill your life with happiness and instill compassion, not only for others, but for yourself. Be brave, be wild, and push back against the daily worries that prevent you from observing life happening around you.

Try not to go on autopilot so you can recognize the silver linings that each day holds for you. The pandemic forced a lot of us to be mindful, so don’t lose sight of this. Stop and smell the roses, literally!

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Promoting Better Sleep Habits With an Anxious Child

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By Laura Arrick, LCSW – May 9, 2022 –

Child:  “I can’t shut my brain off.”

Parent:  “But you have to get to sleep. Quit stalling. You have school tomorrow, so shut your eyes.”

In households with an anxious child this can be a common bedtime conversation.

There are many forms of anxiety, but one shared characteristic is overwhelming thoughts. These thoughts often start out as rational worries and fears but over time can become irrational and all-consuming.  An anxious brain has difficulty letting go and moving on from these thoughts, and nighttime can be one of the most challenging times.

To promote optimal health, the American Academy of Sleep Medicine recommends that children ages 6 – 12 get 9 – 12 hours of sleep and teenagers ages 13 – 18 get 8 – 10 hours of sleep each night. Following these guidelines on a regular basis leads to improved attention, behavior, learning, memory, emotional regulation, quality of life, and improved mental and physical health.

The typical reasons children are not getting enough sleep include phone or computer usage, video games, homework, jobs, extra-curricular activities, etc.  These things can usually be managed with some parental guidelines. Anxiety is less obvious and harder for a parent to help with, often leaving both the parent and the child at a loss.

Here are some strategies to think about to help your child manage their anxiety and still get the right amount of sleep each night.

1. Establish a “before bed” routine. Give your child at least 30 minutes before bedtime to wind down. This means turning off all electronics and phones and spending some time getting ready for sleep. It could include reading a book in a quiet room, taking a bath or shower, listening to music in a dim space, or journaling.  Work with your child on what this might look like for them. This is a proactive way to set them up for success before they hit the pillow.

2. Have white noise in the room. There are plenty of options that are quiet but effective at drowning out the thoughts in your brain, including a fan, music, sound machine, or an app on your phone.

3. Help children avoid caffeine and snacks before bed. Often the snacks chosen are high in sugar, which does not help the body and mind wind down. Snacks that promote sleep may include bananas, oatmeal, yogurt, cheese with whole grain crackers or bread, or a glass of milk. These all have natural components that promote sleepiness.

4. Have your child keep a journal. Encourage them to spend time reflecting on their day and writing down all the worries and fears they have bottled up. Getting it out of their head and on paper can relieve some of the tension they are carrying to bed.

5. Do something different for a short period of time. If you find they are still struggling after tossing and turning for 30 minutes, let them get up and do something relaxing and calming. They may be swirling those overwhelming thoughts in their head and can’t break the cycle just lying there.

Anxious children can get a good night’s sleep; you just have to find what works for your child. Hopefully some of the suggestions above will help them leave their worries behind before their head hits the pillow

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Youth First Highlights Heidi Mikac – Social Work Week 2022

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Heidi Mikac, LSW, Youth First Social Worker at Paul Hadley Middle School in Morgan County

Q:What called you to become a social worker? 

A: The reason why I became a social worker was to learn more about suicide prevention.  I’ve had three important people in my life take their own life.  I wanted to learn about the signs and symptoms of depression so I could help prevent suicide.    

What is the most rewarding part of your job? 

The most rewarding part of my job is when a parent or a teacher tells me that they’ve noticed a positive change in the student I’m helping.  

Which mental health tools/strategies do you think are the most impactful or effective for students? 

I would say coping skills and the Tween Series presentations have had the most impact on students at my school.  I’ve had a few kids tell me that they were worried about a friend who was considering suicide and I was able to make mental health referrals. Teaching kids what to do when they notice signs and symptoms of depression in their friends is so important.  I’m forever grateful for Tween Series.    

In what ways has the Covid-19 pandemic affected youth mental health? 

Unfortunately, Covid-19 increased students’ anxiety and suicidal behaviors.

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Youth First Highlights Vicki Kirkman – Social Work Week 2022

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Vicki Kirkman, LCSW, LCAC – Youth First Social Worker at Gibson Southern High School in Gibson County

Q: What is the most rewarding part of your job?

A: A few of the most rewarding parts of my job are getting to meet so many students and being part of their high school career. I really enjoy working with families and teachers to help students recognize and achieve their goals. I love being a part of their support circle and experience “aha” moments with them. It is exciting when former students reach out and share how they are doing years later!

Q: Which mental health tools/strategies do you think are the most impactful or effective for students?

A: I think some mental health strategies that are most impactful and effective for students include stress and time management skills, being able to identify supportive people in their life, and mood management skills.  I also encourage students to practice gratitude and set goals to work toward, which can create a sense of purpose and direction. 

Q: How has social work influenced the way you view younger generations?

A: Social work has influenced how I look at the younger generation in a positive way.  Every day, I am amazed at how resilient and determined the students I work with are.  They have a way of looking at the world and challenges with a fresh set of eyes and come up with such creative ways to tackle those issues!

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Youth First Highlights Nolan Miller – Social Work Week 2022

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

Q: What called you to become a social worker?

A: I have a passion to be the voice for people who are not being heard. I understand that me being a white, Christian, man makes it where I do not face discrimination. I have seen through this profession, as well as through friends and family, that we are not all treated equally. Joining this field and becoming a social worker meant that I could be the person who helps advocate for people who face such harsh realities.

Q: What is the most rewarding part of your job?

A: The most rewarding part of my job is that I get to help someone be themselves and find their voice. We all have those walls that we put up in certain aspects of our lives. I find it rewarding when I can see those walls come down and the person feels safe enough to tell me how they truly feel about what is going on around them.

Q: What does mental health mean to you?

A: To me, mental health means that you feel comfortable in your own skin. Meaning that when you are struggling or facing hardship, it takes us out of the life we want to live. Anxiety, depression, grief, etc. are things many of us deal with on different levels. When we are facing those difficulties and not feeling like ourselves, reaching out for help can be so beneficial. I think being mentally healthy is understanding that we do not have to face challenges alone and can find the strength to reach out for help. Most of the people that meet with a therapist are just taking that first step, which shows how resilient they really are.

Q: How has social work influenced the way you view younger generations?

A: Always come at any situation with an open mind. The way I would react to something is not the way a younger or even older person would react. That is perfectly fine, we are all going through life with different lenses. My way is not always the right way and being able to understand that someone sees a situation differently can bring more people together.

Q: Which mental health tools/strategies do you think are the most impactful or effective for students?

A: My number one rule for many situations in life is to take a break from it. You’re never going to solve a problem if you are stressing out and stewing on the situation. Taking a mindfulness walk or doing a breathing exercise then coming back to the problem can help with solving it. Many difficulties that my students face are caused by racing thoughts or feeling the weight of passing a test or quiz on top of what they might be dealing with outside of school. Understanding that this is not forever and that they are more resilient than they give themselves credit for can be very effective.

Q: In what ways has the Covid-19 pandemic affected youth mental health?

A: I think the biggest impact is the uncertainty. They have not had a normal year in a while and with many of us facing hardship from grief to financial burdens our youth see the struggle. They struggle with how to deal with the anxiety of the new world we are living in. It also can be very confusing to them when things go back and forth so much. They don’t know if they should feel safe or unsafe regarding the pandemic. I think that is why as social workers, teachers, and parents, it’s important to show them we can be resilient through the struggle. It  gives them the reassurance that they can get through what they are going through.

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Youth First Highlights Laura Arrick – Social Work Week 2022

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Laura Arrick, LCSW – Youth First Social Worker at Evansville Day School and Signature School in Vanderburgh County

Q: What called you to become a social worker?

A: I always knew I had the essential skills (good listener, empathetic, people-person, adaptable, genuinely caring, etc.), but I didn’t really feel called to the profession until my internships in college. Seeing social work in action and how I could use those skills to help people grow and heal was when I knew this was what I was passionate about. I haven’t looked back since. 

Q: What is the most rewarding part of your job?

A: By far the most rewarding part of my job is the connections I am able to make with the students. Being in their buildings and alongside them as they navigate their journey is so awe-inspiring. We have time to cultivate these trusting and safe relationships with one another and those bonds really make this work meaningful.

Q: What does mental health mean to you?

A: For me, mental health centers around a person’s emotional and psychological well-being. It is incredibly complex and ever-evolving. I am often challenged by the fact that no one technique works for everyone and figuring out how to tailor effective tools/strategies to each individual constantly keeps me learning and growing as well.

Q: How has social work influenced the way you view younger generations?

A: My work with students has definitely challenged my viewpoints in a lot of ways. They are so much more complex and complicated than we sometimes give them credit for. It’s easy to dismiss them or think they can’t possibly understand or think clearly and rationally about situations. When in fact they have a lot to offer and are often so much more open and non-judgemental. 

Q: Which mental health tools/strategies do you think are the most impactful or effective for students?

A: I think it is important for young people to be able to understand and process their belief systems and automatic thoughts. Once they gain that awareness, they can then problem-solve and think about their behaviors in a different light.

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Youth First Highlights Leah Lottes – Social Work Week 2022

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Leah Lottes, LSW – Youth First Social Worker at Barr-Reeve Community Schools in Daviess County 

Q: What called you to become a social worker? 

A: Youth First was actually my reason for becoming a social worker! I was studying psychology in undergrad, and I had no idea what to do with a psych degree. I interned with Youth First my senior year, and I loved everything about the internship. That’s when I knew I wanted to be a social worker and work in a school. So I went on to get my Master’s in Social Work and somehow I lucked out and ended up working at Youth First at such an incredible school! 

Q: What is the most rewarding part of your job? 

A: The most rewarding part of my job is being able to meet with so many students. I love building connections with students and being able to see them overcome the challenges they face. 

Q: Which mental health tools/strategies do you think are the most impactful or effective for students? 

A: I think just ensuring students have a support system in place where they have at least one trusted adult for them to talk to makes a world of difference. It’s the greatest tool to help students feel heard, and they then have the opportunity to talk about how they’re feeling and know they are not alone in the struggles they are going through.  

Q: In what ways has the Covid-19 pandemic affected youth mental health? 

A: The pandemic has created increased anxiety with students of all ages. The loss of loved ones, fear of the unknown, and social distancing from family and friends definitely has taken a toll on students, but the pandemic has also shown how resilient kids are.

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Youth First Highlights Alliyah Patton – Social Work Week 2022

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Alliyah Patton, LSW – Youth First Social Worker at North High School in Vanderburgh County

Q: What called you to become a social worker?

A: I think some of the best social workers have been through quite a bit themselves. I wished I had someone to talk to about the anxiety I felt through high school. I didn’t know what exactly social anxiety was at the time, which caused me to feel isolated from everyone else. When I took classes in college, it was enlightening and validating to know there was a name for what I felt. After a few more courses, I realized I didn’t want anyone else to feel that lonely either.

Q: What is the most rewarding part of your job?

A: I could write a list of the amazing interactions I have with students each day. One of the most rewarding aspects of the job is seeing the resiliency and strength of our students. They have every reason in the world to quit and give up, but everyday they keep working and trying. I can never not be inspired and humbled by them. From there, it’s amazing to see their growth once they develop the skills to maneuver through each of their situations.

Q: In what ways has the Covid-19 pandemic affected youth mental health?

A: I see a lot more anxiety within high school students now and definitely an increase in avoidant behaviors (skipping, poor attendance, lack of motivation). Their school schedule has been disrupted and they’ve been isolated from one another. Now, we are expecting them to come back and continue, like nothing really happened. It’s been a hard and difficult transition, for sure.

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