I was lucky enough to be featured in an article through Psych Central this month regarding how to cope when dealing with things out of your control. Click the link below to learn new strategies of how to cope and what you already might be doing that is hurting you.
Knowing what to say to someone who has lost a loved one can be difficult. You want to let them know you are there for them but you don’t want to make them feel worse or more upset. This fear of not knowing the “right thing to say”, tends to make us not say anything at all or say something as a quick fix to the sadness. This can make the person grieving feel isolated, alone and essentially what you didn’t want to do…make them feel worse. Here are 3 things to avoid saying to someone who is grieving and some ideas for what you could say:
- “Don’t worry, you’ll be okay” Human instinct makes us want to make sad people feel better, and make them feel better right now. When someone is grieving, they don’t feel okay and telling them that they are okay or will soon be okay is not helpful. It can come across as dismissive and that you are putting a band aid on their very open wound. Supporting a grieving individual means supporting them where they are at not where you want them to be. Saying things like “I can’t imagine what you are going through, please let me know if I can do anything to help” or “You’re right, this is unfair/awful/sad/terrible (ie: whatever they are saying)” allows them to have their feelings honored without needing to “be okay”. Remember, it is not your job to fix or stop their pain as hard as it can be to witness.
- “It’s been 6 months, you’re still sad?” One of the least supportive things you can do is put someone’s grief on a timeline. Society tends to carry the idea that tough feelings only happen for a short amount of time, and then we should “get over it”. One of the most common things I hear from my clients who are grieving is that they feel the pressure from family and friends to not be sad anymore. This then creates the idea that “No one understands” or “My feelings are a burden”. Remember that even though your life may have returned to normal, the person who lost someone may still be really struggling to adjust to life after their loss. Do your best to refrain from placing judgement on their grieving period but instead affirm how difficult it must be for them. Provide general check ins such as “Hey I know we haven’t talked about losing your dad for a while, but I wanted to see how you were doing”. This lets them know you are there if they need you and they don’t have to stop talking about their loss after a couple months.
- “When I lost my mom/dad/dog/friend/sister/etc…” It can be damaging to use your experience of loss as a comparative story to what the grieving individual is going through. If someone just lost a very significant figure in their life, and your response is to talk about someone you previously lost and everything that happened afterwards for you, it robs them of time to grieve their special, unique relationship with whomever passed. The comparative statements also then turn the focus away from the person who needs support and onto yourself. There is always value in being able to relate to someone’s experience and have better empathy for someone because you have gone through something similar, but we have to be careful in how we approach it. Statements such as “I remember feeling similar when I lost my mom, it was really hard. Let me know if you ever want to talk about that” can let the person know you understand, but you aren’t monopolizing the story.
The sun is shining, the birds are chirping and school is almost back in session! For a lot of parents, kids going back to school is an exciting time. You get more time to take care of your personal needs/schedule/work, it’s a little quieter around the house, and you’re not having to figure out what your kids will be doing from 8-4 every day. With this excitement though, there is also the struggles! Getting your kids to go to bed earlier, wake up earlier, making sure homework and projects are being done, monitoring cell phone use more tightly, and balancing extracurricular schedules with school schedules can be exhausting. Creating a consistent schedule for you and your family is KEY to minimizing the back to school challenges that often come up. Below are some tips and idea of how to do this.
Create a realistic schedule together. Before school starts, sit down with your kids and come up with what their daily before and after school schedule will look like. Allowing your kids to participate in this process will allow them to be empowered and have a sense of control of what their day will look like. It will also remove any opportunity for rules and responsibility to be a surprise (ie: “But I didn’t know I had to finish my homework before using the ipad!” or “I have to go to bed at 8pm now? Why?!”) that leads to arguing. The idea of being realistic with the schedule is paramount in reducing stress for yourself and allowing this schedule to be maintained. Let your kids (and you!) have breaks in between responsibilities. Transition time between school, homework, chores, dinner and sleep is necessary to reduce exhaustion and increase compliance.
Set limits and boundaries around social media and technology. Make it clear from day 1 what the rules around being on the phone, tablet, video games, computer look like. What needs to be accomplished before your technology can be used? At what time do phones needs to be turned off or turned in? What do the consequences look like if the rules are not followed? Once your rules are established, it is up to you to STAY CONSISTENT with them. If you don’t follow through with the consequences, your kids will push the limits every time because there is no reason not to.
Don’t forget the down time. Scheduling in family or independent down time is a must. It re-charges your battery as well as your child’s. This may be a weekly family movie night, a time when you all cook together, a bi-weekly walk, or just some quiet alone time of each person’s choosing. By adding this component into your weekly schedule, you are modeling to your kids the importance of self care and giving them tools of how to slow down when the day to day gets hectic.
If your kiddos are too young to create the schedule with you and maintain it just by communication, creating a fun chalkboard reminder or using a daily routine chart where they can mark off what they have done and see what comes next can be helpful and instills responsibility.
Feel free to email me with any questions or ideas on how to create your family’s back to school schedule!