Fredericksburg Parent

18 Fredericksburg Parent and Family • November 2024 Strategies for Families fi nding BALANCE [Children] are Listening and Watching Building healthy coping habits into your family life does not require an expensive getaway or a wholesale lifestyle change. Here, two experts who regularly work with parents and children offer strategies that can help both parents and children build these skills. These tips are offered by Lisa Dolan, Coordinator of Social Work for the Spotsylvania County Public Schools, and Kristyn Hunter, a child and adolescent therapist with the Rappahannock Area Community Services Board. MAKE POSITIVE OBSERVATIONS A HABIT It's easy for children and parents to focus on the negative—a bad grade, or stressful events in the news. But there's a lot of positive in the world—we just need to develop the habit of seeing it. Dolan recommends establishing a family gratitude practice—something as simple as saying something each person is thankful for before starting a meal. "We are hardwired to attune to the negatives as opposed to the positives," Dolan said. She recommends being intentional about making multiple positive observations every time you bring up something negative with a child. There are many ways to define wellness. The Substance Abuse and Mental Health Services Administration's (SAMHSA) Wellness Initiative outlines eight dimensions. Wellness Well·ness /'welnəs/ "Being healthy in many dimensions of our lives. That includes the emotional, physical, occupational, intellectual, financial, social, environmental, and spiritual parts. These dimensions are interconnected, one dimension building on another." Source: SAMHSA's Creating a Healthier Life: A Step-By-Step Guide to Wellness Physical Wellness Make intentional choices about food/nutrition, exercise and what's good for your body. This includes getting enough sleep, healthcare concerns (like monitoring blood pressure, cholesterol, etc.) and not misusing drugs or alcohol. Are you getting enough sleep? Do you visit your doctor(s) and dentist regularly? ? Emotional Wellness Manage emotions in a positive way. This can be achieved by taking time for self-care, talking with loved ones or a therapist, or being a part of activities that bring joy. Do you have effective ways to relieve stress? Who can you add to your support system? ? Social Wellness Build relationships with others and ensure that all relationships remain healthy and respectful. This can include connecting with family members and friends online or attending events where meaningful conversations are held. Do you make quality time with friends and family a priority? ? Occupational Wellness Explore various career options and go after the opportunities you enjoy. It is important to feel satisfaction through work, but also important to create work-life balance. Is your resume updated and are your references current? Is there a class or certification you could complete to provide more opportunities for growth and increased pay? ? Spiritual Wellness Take time out each day to reflect on your values and beliefs while respecting those of others. Spiritual practices such as meditation or prayer can reduce stress levels while increasing inner peace. What values, principles, and beliefs are important to you? ? FINANCIAL Wellness Manage money responsibly by budgeting and saving for short or long-term goals, like new furniture, a vacation, education costs and/or retirement funds. This also means understanding how different investments work so you can make smart, informed decisions. Do you know someone who has been successful managing their money and could be a mentor to you? Have you researched free resources, or professional assistance, to get help with your finances? ? Do things to keep your brain active like reading, learning new skills, or attending community events. What kind of brain teasers or games do you enjoy? Do you stay up-to-date on current events? ? Intellectual Wellness virginiapreventionworks.org/activate Enjoy and feel safe where you live, learn, work and play. This includes interaction with nature and caring for your community. Is your living space filled with things you enjoy? Can you make time to visit green spaces like parks and gardens? ? Environmental Wellness Are you getting enough sleep? Do you visit your doctor(s) and dentist regularly? Do you have effective ways to relieve stress? Who can you add to your support system? ? Social Wellness Build relationships with others and ensure that all relationships remain healthy and respectful. This can include connecting with family members and friends online or attending events where meaningful conversations are held. ? Occupational Wellness Explore various career options and go after the opportunities you enjoy. It is important to feel satisfaction through work, but also important to Spiritual Wellness Take time out each day to reflect on your values and FINANCIAL Wellness Manage money responsibly by budgeting and saving for short or long-term goals, like new furniture, a vacation, education costs and/or saving for short or long-term goals, like new furniture, a vacation, education costs and/or saving for short or long-term goals, like new retirement funds. This also means understanding how different investments work so you can make Do you know someone who has been successful managing their money and could be a mentor to you? Have you researched free resources, or professional assistance, to get help with your finances? Do things to keep your brain active like reading, learning new skills, or attending community events. What kind of brain teasers Intellectual Wellness Enjoy and feel safe where you live, learn, work and play. This includes interaction with nature and caring for your community. Is your living space filled with things you enjoy? Can you make time to visit green spaces like parks and gardens? ? Environmental Wellness TAKE CARE OF YOURSELF—AND MODEL IT FOR YOUR CHILDREN In her work, Hunter often talks with children and parents about healthy eating and sleeping habits. "All of these things are connected—your mental, physi- cal and emotional health are connected by what you eat, how often you sleep and just generally how you take care of yourself," she said. She recommends taking the time to establish routines around bedtime and meals to ensure these important daily events happen, and to signal to children that healthy eating and sleeping are fundamental to basic self-care. FIND YOUR PAUSE In her parenting classes, Dolan emphasizes the impor- tance of an intentional pause when life or interactions with family members get particularly stressful. "When all those things are coming at you, sometimes you have to physically take the deep breath, relax the muscles and put that pause in so that you can respond to things instead of reacting to them," she said. "If you aren't man- aging yourself, you certainly are not going to be able to help manage anyone else." This is one area where Hunter says technology can help. Meditation apps and YouTube breathing exercise tutorials can help parents and children find the strategies they can use regularly to manage stress and find calm.

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