Perfectionism in Children

perfectionism

by Hannah Page, MEd, NCC, LAPC

Perfectionism is a term we are hearing more often in today’s world, and it is also a trait we are seeing more commonly in children and adolescents. Perfectionism is not entirely a negative trait; in fact, there are many positives of perfectionism. Perfectionism may help individuals set personal standards and pursue significant goals, which is important to be successful in life. According to the National Association for Gifted Children, healthy perfectionism includes:

  • Doing the best you can with the time and tools you have, and then moving on
  • Setting high personal standards with a gentle acceptance of self
  • Managing behaviors to not interfere with daily life

Perfectionism can become unhealthy when it starts to interfere with one’s lifestyle and causes pain, stress, procrastination, and underachievement. Perfectionism is a form of anxiety and appears to stem from a combination of environmental influences and inherent tendencies. These may include extreme praise from parental figures; excessive demands from parents, teachers, and coaches; observations of adults modeling perfectionism behaviors; and parental affection being reliant on the child’s outstanding accomplishments. According to the National Association for Gifted Children, unhealthy perfectionism includes:

  • Experiencing extreme persistent anxiety about making mistakes
  • Perceiving that one’s work is never good enough
  • Feeling guilty if not engaged in meaningful work at all times
  • Having a compulsive drive to achieve, where personal value is based on what is accomplished
  • Feeling continually dissatisfied about one’s work, leading to anxiety, depression, and feelings of worthlessness

How you can help your child overcome perfectionism:

  1. Educate your Child on Perfectionism:

Talk to your child and be open. Often, kids become so upset with themselves because they don’t understand why they are feeling so frustrated, anxious, and dissatisfied with their work. By helping your child understand what perfectionism is, you are also able to normalize the perfectionism so your child does not feel so alone. Help your child understand that perfectionism may make individuals be overly critical of themselves, and it might make individuals feel scared or anxious to try new things, which might lead to avoidance or procrastination. Help your child gain perspective by letting them know one bad grade doesn’t mean they are worthless, and one bad performance doesn’t mean they will never be able to have a good performance.

  1. Teach Positive Self-Talk:

Children who struggle with perfectionism tend to be very rigid thinkers as well, seeing things only in black and white, or good and bad. They tend to have a difficult time seeing in-between and the grey areas. For example, an individual who has perfectionism may believe that they are only good if they get an A+, and if they get anything below an A+ they view themselves as a failure. Help your child see the grey areas, and help them understand that even if they get a B, that is still a fantastic achievement! Many children who struggle with perfectionism have intrusive self-critical thoughts. Help your child to learn positive self-talk to replace those self-critical thoughts. Here are some examples of positive self-talk:

  • “I tried my best, and I am happy about that”
  • “No one is perfect; it is okay to make mistakes”
  • “I don’t have to be perfect, my best is good enough”

Together, you and your child can come up with some positive self-talk statements. Make it a fun activity, and make artistic positive self-talk cards! Have your child practice positive self-talk statements daily, especially when he/she is feeling self-critical. As a parent, it is also helpful for you to model positive self-talk by saying positive self-talk statements out loud when you make a mistake! Kids learn so much from observation.

  1. Use Praise and Encouragement:

It is extremely important to praise and encourage efforts instead of accomplishments and outcomes. Praising efforts encourages children to continuously challenge themselves and teaches children that reward comes through effort, not only from achievement. By encouraging your child’s efforts, we send the message that accomplishments are rooted in hard work and practice, and teach children that when they challenge themselves with difficult tasks, their hard efforts help them to succeed. When parent’s focus only on rewarding achievement’s such as straight A’s or being the “fastest” runner on the track team, children avoid trying new behaviors that may be more challenging to them due to fear of failure, or not meeting parent’s expectations.

Instead of praising success (ex: “Your artwork looks perfect!” or “I am so proud you got first place!”, say things such as “Wow! I can tell you worked so hard on this art project” or “Wow! You had so much confidence out there today, you really were trying your best!”

Perfectionism in children is common, especially in today’s world. As parent’s and caregivers, we can help kids of all ages to overcome their perfectionism and become more flexible, and kind to themselves. If you are concerned your child or loved one is struggling with unhealthy perfectionisms, follow the above tips to best help them overcome their struggles. It may be beneficial to also seek consultation from a Mental Health Professional.

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Taking Time For Yourself… Because You Are Worth It!

By: Brittany Kepler, MS, NCC

Making time for taking care of oneself is easier said than done for most people.  Sometimes it can seem like there is not enough time in the day to accomplish everything you need to do; especially when it is taking a time out to care for yourself.  Self-care is essential to your overall physical and mental health.  When we do not take time to do the things that make us happy and love ourselves, it makes it challenging to handle the stress of our everyday lives as well as care for our loved ones.

Even though the thought can be daunting about how you are going to find the time to do something for yourself, even just taking 5-10 minutes out of the day to do something for you can be extremely uplifting and powerful.

  • Schedule yourself into your schedule: Whether it be early in the morning before others are up in the house or late at night when everyone else is asleep, take a few minutes for alone time.
  • Ask yourself “What are things that make me happy?”: Treat yourself to do an activity that brings you joy. Whether it be knitting, taking hikes, coloring, getting your nails done, watching a funny movie, or like me, sitting outside drinking a nice hot cup of coffee by myself before my day begins.
  • Surround yourself with positivity: Put the news feed down and spend time with close friends and family that uplift you.
  • Meditation: Allowing time to be mindful of yourself can increase your self-awareness and really can get you more in tune with yourself.  Research suggests that meditation is “associated with improvement in a variety of psychological areas, including stress and anxiety” and it also can “reduce blood pressure, pain response, stress hormone levels and even cellular health” (Melnick).
  • Try something new: Take a new class for fun or learn a new hobby that you have always wanted to try.
  • Splurge a bit: Treat yourself to eating something you love like that piece of chocolate cake you have avoided since you began that diet or enjoy a day at the spa where you can unwind by yourself.
  • Laugh: Laughter not only helps boost you physically through building up your immune system, but emotionally as well by increasing your mood and decreasing anxiety and stress (“Laughter Is The Best Medicine: The Health Benefits Of Humor And Laughter”).

The first step to taking time for yourself is making a list of things that make you feel good.  Find out what makes you happy and what gets your mind away from your daily routine of life.

Steve Marabol quotes that “The most powerful relationship you will ever have is the relationship with yourself.”  Which is so true!  So take an extra 5 minutes every day to listen to your favorite song, snuggle with your pet, or just sit and breathe.  If what you are doing is for you, then you will be in a much more positive and healthy place!

 

 

References

“Laughter Is The Best Medicine: The Health Benefits Of Humor And Laughter”. Helpguide.org. N.p., 2017. Web. 19 Mar. 2017

Melnick, Meredith. “LOOK: Your Body On Meditation”. The Huffington Post. N.p., 2017. Web. 19 Mar. 2017

 

Mindfulness is Key

 

woman meditation on the beach

Written by Chrissy McClain MA, NCC, LAPC

Life is non-stop. We are constantly on the go and ready to move on to the next task. Multitasking isn’t a privilege, but a necessity. My guess is that most days, when you wake up the first thing you do is reach for your phone. From that point forward, you are consistently stimulated until that night when it is time to fall asleep. The problem with this rush is that you may find yourself losing your connection with the present moment – missing out on what you are doing and how you are feeling.

The art of mindfulness is, essentially, paying attention on purpose. Focusing attention on the present moment, observing thoughts, feelings, realities, and then accepting life as it is, in that moment, without judgment. There are now, more than ever, studies examining the benefits of mindfulness. The American Psychological Association (www.apa.org) lists more than 7 researched benefits of practicing mindfulness.

  1. Less Over-thinking. Studies show that people who are practicing mindfulness daily have seen decreases in symptoms of depression and anxiety. Those practicing mindfulness tend to have a clear mind – retaining more information and maintaining attention.
  2. Less Stress. Meditating has been shown to shift peoples way of thinking in a way that allow them to process events in a calmer way.
  3. Better Memory. Findings say that working memory capacity is increased in those individuals practicing mindful meditation exercises regularly.
  4. As you might imagine, taking time away from the constant stimulation of the day and replacing it with a mindfulness exercise has been directly related to increased attention spans.
  5. Stable Emotions. Regularly practiced mindfulness activities help people to disengage from upsetting situations and events in a healthy way.
  6. Flexible Thinking. Meditation activates the brain, which causes more adaptive responses to stressful situations.
  7. Healthy Relationships. All of these benefits of mindfulness help individuals respond more positively to stresses and conflicts within a relationship. These exercises are also able to help develop self- insight, which can lead to affective conflict resolution and overall positivity.

Now, you may be thinking that you simply do not have time to “practice mindfulness”, and this is why I am providing some easy ways to incorporate this practice into your daily life.

  • Deep Breathing- Begin your day with 5 minutes of silence and deep breathing (in through your nose and out through your mouth)
  • Download an app- (example: Headspace)
  • Youtube meditations- (example: TheHonestGuys)
  • Use your senses- Take a few minutes and engage with your 5 senses…notice everything that you can taste, smell, see, hear, and touch in that moment
  • Body scan-(example: https://youtu.be/obYJRmgrqOU)
  • Do something that is out of your normal routine (example: drive a new way to work or school)

Getting in the habit of practicing mindfulness may not come naturally, but stick with it and you will see results!

Happy Meditating!

Spring Forward into Happiness!

happy-adults

Traditionally, psychologists have focused their attention on what makes depressed people depressed. Yet recently, a small group of scientists has turned the question on its head. Now they are asking: “What makes happy people happy?

Why Happiness?

According to a wide-ranging international study, depression is the most disabling disease in the world:

Nearly twenty percent of U.S. citizens experience some form of depression during their lifetime. Americans are taking so many antidepressants that, according to the New York Times, the water supplies of major U.S. cities are now contaminated with traces of these drugs.

The problem is not limited to adults. The American Psychological Association reports that “as many as 9% of children will experience a major depressive episode by the time they are 14 years old, and 20% will experience a major depressive episode before graduating from high school.”

Statistics show that children who have suffered from depression are more vulnerable to depression as adults.

Depression, anxiety, and other negative psychological experiences have been researched from almost every angle. So we know a lot about what causes negative psychological responses, but not a lot about what might cause positive psychological effects. Positive Psychology has shifted the focus toward such research.

What is Positive Psychology?

Positive Psychology is the scientific study of the strengths that enable individuals and communities to thrive. The field is founded on the belief that people want to lead meaningful and fulfilling lives, to cultivate what is best within themselves, and to enhance their experiences of love, work, and play.

If perspective is reality, then a positive perspective could be a game-changer. Research shows that engaging in techniques for positive growth and change can help:

Buffer against, manage and overcome problems
Improve your relationships
Enhance health and overall well-being

How Do I Get Happy?

Working with a licensed therapist can be beneficial in order to explore one’s life experiences more fully and from a trained clinical perspective. Below are some examples of techniques that can be done on your own to promote positive growth and change.

Clear Mind Procedure

  1. Write down everything that’s on your mind on one piece of paper (use more than one piece if you need).
  2. Create three columns on a second piece of paper, and label them: To Be Done; Maybe Later; and Delete. Sort all the items on the first piece of paper into the three columns on the second piece of paper.
  3. Take each item from the Delete column, send it off into space, and tell it never to return (with a corny little ceremony if that helps).
  4. Take the items from the Maybe Later column and put them on a Maybe Later list. (If you don’t keep one, start one).
  5. Take the items from the To Be Done column and put them into your planning system. (If you don’t have a planning system, get one).

Gratitude Moments

Gratitude journals can be extremely beneficial when attempting to shift one’s perspective; however, many clients find it a daunting task to journal at length and often do not follow through long enough to see real results.

Build in gratitude “moments” throughout the day:

    1. Recognize moments of joy, thankfulness, comfort, and peace.
    2. Acknowledge both the positive emotion and the positive effect.
    3. Say out loud a statement of gratitude. For example, “Thank you for this moment” or “I feel joyful” or “That was nice.”
    4. Repeat as often as possible.

Art Promotes Happiness Too!

Art and expressive therapy have also been shown to demonstrate healing and happiness. Stuckey and Nobel (2010) reported: Use of the arts in healing does not contradict the medical view in bringing emotional, somatic, artistic, and spiritual dimensions to learning. Rather, it complements the biomedical view by focusing on not only sickness and symptoms themselves but the holistic nature of the person. When people are invited to work with creative and artistic processes that affect more than their identity with illness, they are more able to create congruence between their affective states and their conceptual sense making. Through creativity and imagination, we find our identity and our reservoir of healing. The more we understand the relationship between creative expression and healing, the more we will discover the healing power of the arts.

At Art It Out, we believe in the positive impact art, color, and creativity can have on a person’s outlook and wellbeing.

How Do I Learn More?

Potential clients – Give us a call today to find out more about Art It Out and our therapeutic services. Reach us @ 770.726.9589 or www.artitout.com

 

Professionals – Join Janet Burr, LPC for her upcoming CEU seminar THE ART OF ENCOURAGEMENT: CREATIVE INTERVENTIONS FOR POSITIVE GROWTH AND CHANGE on Friday, March 17th at Art It Out Therapy Center http://www.artitout.com/workshops/ or on Friday, April 21st at Ridgeview Institute http://www.ridgeviewinstitute.com/hosp_info_calendar_prof.htm.

 

  1. WHO report,  Mental and Behavioral Disorders, 28.
  2. NYT, Drugs Are in the Water. Does It Matter?
  3. American Psychological Association, School-Based Program Teaches Skills That Stave Off Depression, October, 2003.
  4. Stuckey, H. L., & Nobel, J. (2010). The Connection Between Art, Healing, and Public Health: A Review of Current Literature. American Journal of Public Health, 100(2), 254–263. http://doi.org/10.2105/AJPH.2008.156497

The Mind/Body Connection, Part II: Exercise

 

African American family hiking.

Written by Laura Le, LCSW

This post is the second in a series on the connection between physical health and mental wellness. Look for future posts on this connection in the coming months!

A pervasive message in our culture is that Americans are not getting enough exercise—you and I aren’t, and our children aren’t. Even though most of us know we and our children should be more active, many of us struggle to do so. Below, find information on how exercise can help children cope with symptoms of anxiety, depression, and ADHD, as well as strategies for incorporating more exercise into daily life.

How Exercise Helps

The mental health benefits of exercise are well-researched and commonly accepted among most mental health and health professionals. Additionally, many Americans know that moderate physical activity releases feel-good chemicals in the brain called endorphins. Specifically, exercise creates new neurons in the brain and releases a specific chemical called GABA, which improves symptoms of both anxiety and depression. This link was most recently studied by researchers at the University of California at Davis Medical Center. Another set of chemicals that exercise can trigger are called serotonin and dopamine. According to John Ratey at Harvard University, these brain chemicals can have a similar impact on children as medications such as Adderall or Ritalin. For people who struggle with anxiety, the sensations of breathing fast and of a fast-beating heart that come with exercise can mimic the feeling of anxiety and panic that they experience. In that sense, exercise can serve as a way to expose children to these feelings in a safe way and help them practice having and managing these sensations. Additionally, several studies in the academic journal Psychosomatic Medicine by James Blumenthal linked exercise to improving depressed mood and preventing relapse back into depression.

While consistent exercise reduces stress, anxiety, and symptoms of depression, a study widely reported (from the New York Times to Shape Magazine) in October 2016 found that exercising while intensely upset increased the risk of a heart attack by three times. These studies were done on adults, so there are no data for children; however, it is no longer recommended to exercise while mad. Rather, learning and practicing relaxation techniques throughout the day and week, when already calm, are a physically healthier way to manage anger, stress, or frustration.

How to Get Moving

So how can you help your child or teen reap the benefits of these brain chemicals and improve their mood, focus, attention, and well-being? Here are some ideas to try.

Match your natural rhythm

While exercising after school can be a good outlet after sitting in school all day, the afternoon is not the only option. One family I know wakes up a little early so that they can ride bikes or scooters before school. Regardless of what time of day works best for your family, try to keep the time consistent so that physical activity becomes part of the daily routine.

Multi-task

Exercise as a family. Walking around the neighborhood together can help facilitate conversation and allow families to reconnect after a busy day or to connect before encountering the challenges of the day. Research out of Stanford University shows that being in nature has also been shown to reduce symptoms of anxiety and depression. Several researchers are now studying the impact of time in nature on ADHD symptoms. On the weekends, try packing a picnic lunch in a local park to combine family time and exercise. If you have time for a longer activity, look up a local hiking trail at www.traillink.com.

If you can’t beat ‘em, join ‘em

Some parents struggle with their child or teen over screen time. Video games and YouTube videos are mentally stimulating and can be difficult to shift attention away from. Add to that a child or teen who does not like exercise, and increasing the amount of exercise can seem insurmountable. Some families in this situation embrace movement-based games like Pokémon Go, while others dust off their old Wii to encourage some physical activity for their reluctant exerciser.

Embrace a range of activities

Brainstorm with your child or teen about what “counts” as exercise and physical activity. Be creative. Just be sure your heart rate increases and you breathe harder, and sustain that effort! Some ideas? Gardening. Shopping. Sweeping/mopping/vacuuming (plus, you get a clean house!). Shoveling snow. Jumping on a trampoline. Hula hooping. Walking the dog. Doing a yoga or Pilates class or video. Jogging. Mowing the lawn. Playing an organized sport. Swimming. Dancing. Playing tag. Riding a bike or scooter. Using equipment at the gym. Playing at the park. Shooting hoops or playing catch in your driveway. Washing the car. Taking an exercise class at the gym. Raking leaves. Just be sure your child or teen enjoys the activity so that he or she continues to stay active.

Exercise alone is not a sufficient approach for someone struggling with anxiety, depression, or ADHD so much that it interferes with daily life. If your child or teen is having trouble, contact us to get support on integrating exercise into other effective treatments.

The Importance of Mindful Play with Your Children

Written By: Cristine Seidell, LAPC

parent-child-play

 Most parents have been asked by their children to come play with them.  It is a dreaded question for many parents, as they feel they have “forgotten” HOW to play or they feel guilted into playing.  Yet, research has proven that playing with your child not only provides fun for both child and adult, but also an opportunity for bonding, acceptance, and the development of new skills for the child.  SO for all of the reasons why, here are a few ways to get started:

1.      Allow your child to invite you to play.  Children love to be creative in their play and may design a game that sounds familiar, yet they have made completely new rules to play by.  Give them the time to discuss them with you, ask questions, but don’t correct them.

2.      Desire to play with your children.  Children are notorious for approaching us when we are juggling 150 different things.  We may be on edge for a deadline or trying to gather ourselves to be able to prepare for a dinner party.  If your child requests to play with you, but you are unable to freely play at that moment.  Explain you can’t play right now, but really would like to play in ______ minutes/hours.  Whatever you say, make sure you follow through with it.  Children are amazing score keepers.

3.      Be open to different types of play.  Not all children play the same way.  Just because you like video games, doesn’t mean your child has to play what you want if you play with them.  Rough and Tumble, Board Games, Figures, and Sandlot Sports are just a few you can suggest if your child is clueless on what he/she would like to play.

4.      Play should be a two-way street.  Neither the parent, nor the child should be 100% in control.  If your child creates a game and agrees to play by a certain set of rules, but decides to change them.  It is important to remind your child that a set of rules were established and it important to play accordingly.  Similarly, if your child chooses to play figures and is building a wall that you feel could be built better, withhold from interjecting your opinions and allow your child to problem solve or be content with it as it is.  It is about play nor perfection.

At first parents finding playing feels a bit awkward and forced, but as they continue, they find that they enjoy the time and they themselves reap the same benefits that their children do.  So, put whatever electronic device you are reading this on down and get out and PLAY!!!

What is Dialectical Behavior Therapy (DBT)?

By Chrissy McClain, MA

DBT Therapy

DBT Therapy

Do you or your teen have difficulty managing thoughts, emotions and behaviors? Have you found yourself questioning how to cope with and work through these issues on a daily or weekly basis? DBT is a therapy that has been structured to help clients gain insight and skills to work through their negative thought processes, fluctuating emotions, and unhealthy behaviors.  Although DBT was originally created by Marsha Linehan in the 1990’s for adults with Borderline Personality Disorder, this therapy has been found affective for a broad range of issues including: emotional regulation, self-harming behaviors, suicide attempts, dichotomous thinking, impulsive behaviors, labile moods and unstable interpersonal relationships. Below are some brief descriptions of the skills used in DBT to help clients move towards a healthy and fulfilled life.

  1. Mindfulness: This is a skill that has become increasingly well known in our society today. Practicing mindfulness is a way to become aware of what is going on within yourself and moving from a negative energy to peace and calmness. Some important skills to use during mindful activities include observing as many details as possible, describing those details either out loud, in a journal, or in your own mind, and fully engaging and participating in the activity.
  1. Distress Tolerance: During times of distress it is essential to find ways to cope with high emotions in order to prevent negative behaviors. DBT’s distress tolerance provides unique skills to help clients distract themselves and calm down, accept the reality of the situation, and move forward by improving the in the moment.
  1. Emotional Regulation: People seeking DBT typically have difficulty dealing with their emotional responses to any given situation. Emotional regulation is a DBT skillset that is designed to reduce vulnerability by helping people to understand and respond to their emotions more appropriately. This deeper emotional understanding leads to a more positive experience during the stress that life brings.
  1. Interpersonal Effectiveness: The final module in DBT is used to help clients build strong and lasting relationships, balance priorities, gain self-respect, and maintain the skills learned in DBT.

While using these techniques, Linehan discovered that DBT skills are most effective when paired with unconditional validation. By balancing validation with problem solving, DBT has been shown to help clients make deep and lasting changes in their life. Here at Art It Out, we have formed a DBT-informed group for high schoolers as well as individual appointments for teens and adults. For more information about how DBT may be able to help you or a loved one, feel free to contact our office by phone at 770-726-9589 or email at Chrissy@artitout.com.