By now, you’ve probably heard about the children being separated from their families at the US-Mexico border. Just to be clear, there is no official Trump administration policy stating that families entering the U.S. without papers are to be separated. The “zero tolerance policy” is that all adults entering the U.S. illegally are to be criminally prosecuted; however, when these adults are sent before a judge to see if they will be deported or sent to federal jail, that’s when separation happens. So, while the parents await to see what happens to them, the “unaccompanied children” have to be dealt with.  Children are then separated and transferred to the Office of Refugee Resettlement (ORR) in the Department of Health and Human Services (HHS). Most children do not have relatives already in the U.S. so they are placed in short-term shelters or foster families since criminal defendants don’t have a right to have their children with them in jail. 

Now politics aside, we cannot ignore that separating children from their parents has several psychological and even biological implications. Forced separation places children at a high risk for mental health issues. The trauma of being separated from their parents or family members only adds to the stressful experiences they have already endured in order to arrive at the border. The accumulated stress from these traumatic experiences disrupts their brain development, and the effects can unfortunately last a lifetime.

Parents are essential in fulfilling the child’s fundamental needs for early attachment, or parent-child bond. In my work with attachment, being deprived from parental care (even if children are placed in stable and loving families) can cause both short term and long term biological and psychological issues. This disruption in attachment creates a belief system that their parents are unreliable and that the world is unpredictable, which can become problematic. In the short-term, these children are at a higher risk for problems with sleep, impulsivity, emotion regulation, anxiety, and depression. The long-term implications are impaired cognitive functioning and social-emotional functioning, and the increased risk of developing mental health disorders such as post-traumatic stress disorder, severe anxiety disorders, depression, and the list continues. The consequences of family separation are profound; so, if you are personally affected or would simply like to take action, please check out the resources below. 

Donating or Joining the Community

• Young Center for Immigrant Children’s rights
• Families Belong Together
• Together Rising
• Texas Civil Rights Project
• Las Americas Immigrant Advocacy Center
• Detained Migrant Solidarity Committee-Fianza Fund

Contacting your Elected Officials

• Contact your Senators and Representatives to urge them to support the Keep Families Together Act(SB3036), a bill that would stop family separation. 
  • Call your members of Congress at 202-224-3121. There are a few pauses, but don’t hang up, wait for the audio recordings and follow the prompts to get connected. When connected, say you support SB 3036 and you are asking that they support it too.
  • Alternatively, you can also email your senators.
• Here’s a script in case you do not know where to start.

Sign Petitions

• https://www.petitions.moveon.org/sign/familiestogether?source=homepage
• https://action.kamalaharris.org/sign/petition-180618-nielsen/?t=3&akid=73%2E176936%2ENRkXFy

​Note from Thrive Founder, Erica Wollerman: 
​While I usually try to avoid posting anything political on our website and Facebook page, since our practice is dedicated to supporting children, teens, parents, and families, I personally felt that the separation of children from their families was a topic we just could not ignore. At Thrive, we spend our time uniting families and working through communication issues, conflict, and difficulties connecting as well as childhood trauma at times. We are all concerned about the damage being caused to these children, teens, parents, and families and wanted to share not just our opinions, but information about why we are concerned as well as ways some of you can help. 
 

The concepts of resilience and grit have been hot topics recently, particularly in the parenting, education, and psychology fields. This is for good reason as these qualities have been shown to be some of the most important traits you can help your child/teen develop in order to become successful adults. Interestingly, these are also traits that many adults are noticing seem to be lacking in some of the younger generations, which is a concern being written about all over the place online it seems. 
 
These hot topic concepts also come up often in my office frequently, particularly when parents begin to recognize that these are character traits that their children, teens, or young adults seem to lack. I hear comments and concerns from parents due to their children or teens not being able to persist or manage their frustration during difficult tasks. Sometimes, it shows up in their inability to make decisions and follow through on them because they are fearful of their ability to manage a possible “wrong” decision. 
 
I thought it could be helpful to write a blog with my tips for ways parents can help their children build resilience and grit from a young age to help prevent some of these challenges. As a psychologist who specializes in treating individuals across the lifespan and in working with parents, I believe that I have a unique perspective on how this trait may develop in small ways over a life. 
 
Before we get into this topic too much, it might help to give some background on these concepts. 
 
Resilience
I love the way resilience is described in this article on the American Psychological Association’s website – “Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress… It means "bouncing back" from difficult experiences.” (You can find the original article and related information on resilience here).
 
Grit
As described by Angela Duckworth in her TED talk on grit (Check it out here!), grit is “perseverance and passion for long-term goals.” 
 
I believe the most important thing to know about resilience and grit is that they are character traits that can be developed and are not innate things that we either have or don’t have. These traits result from conscious choices about how we cope with the world and how we handle the adversity that we will inevitably face in our lives. 
 
Hopefully these brief descriptions help you see just how important these traits are. Resilience is essentially the ability to continue when life is difficult and to overcome failure and Grit is the tendency to persist when the road to overcome failure becomes tough. 
 
6 Ways to help your child develop resilience and grit: 
 
1.  Expect that life will have challenges
I love that parents want to raise their children with the mindset that things will go well for them. I totally can relate to wanting to have things be smooth for your child – it is really tough to watch your child struggle! However, this idea that things will go well and that problems are the anomaly is unfortunately completely inaccurate and misguided. Challenges in life are the norm and should be expected. Therefore, we as parents can do our best job for our kids by preparing them for challenges and how to use them as learning experiences! 
 
I think normalizing challenge and struggle for your children is important and you can do that in many ways. For example saying something like, “I know that is tough, sometimes things in life will be tough for us, but we can handle it” or “Life can be really unfair and difficult sometimes, I think this is one of those times, but I know we can get through it together.” Another way you can do this is by sharing some of your own challenges with them. For example, if your child is struggling in a friendship, you can say something about how you remember what that was like for you as a child and the ways you learned to deal with the feelings you had. This will help them know they are not alone and that they are not the only ones dealing with a difficulty. 
 
2.  Allow them to experience failure
This is absolutely crucial!  I hear from parents all the time just how much they want their kids to be happy and to succeed. However, they often mistakenly help their kids avoid failure too much and prevent them from the learning opportunities that come with failing. This can give them the message that they are not capable to dealing with or surviving challenges. 
 
I would even take this one step further and suggest that you as a parent embrace failure. Failure means so many wonderful things – it means that you tried something new that was outside of your comfort zone, it means you pushed yourself and found your limit with something, failure means that you were brave. We often have a negative perception of failure in our culture and I would encourage us to reconsider this, especially as parents!  Failure is not the worst thing by any means, it is a step on your path and a learning opportunity. (Check out my longer blog post on this very topic here).
 
3.  Let your kids make decisions and deal with the outcomes
Let’s say that your child is debating about what sport they want to play or what class they want to take in school. You know that the one they are choosing may not be entirely the best fit for them but they really want to try it. I would recommend you let them make the decision and then deal with how it turns out. Maybe they love it – great, they now made a decision that worked out for them and that’s a great learning experience!  Maybe they hate it – great, now they have made a decision that they can learn so much from. The best part of them hating it is that you can then work with them on how they deal with a difficult class, teacher, sport, etc. for the duration of the semester, season, etc. 
 
Another example would be for a younger child when they choose ice cream at the ice cream shop you are pretty sure they will hate. Let them choose and then don’t rescue them from the outcome. Everything in life is there to teach us something so help them find the lesson there!  
 
4.  Don’t rescue too much or too quickly
When your child is struggling with something, try not to just jump in and either do it for them, fix the problem, or correct their mistake. Try to figure out exactly where their skill level is for dealing with that situation and then support them through scaffolding, expecting them to push themselves a little bit beyond their existing skill level to deal with it. For example, when your child is completing a puzzle and feels that it is too hard, push them to work for a few more minutes before you come to help. When you come over to help, don’t just do it for them or point out where the pieces go, talk them through their process of decision making and give little suggestions that will help them figure it out on their own. 
 
The most important thing is that if you as a parent view challenges as opportunities to learn, your child will too! 
 
5.  Teach your kids to persist through challenges 
So when a challenging situation comes up, model for them how to deal with it in a healthy, persistent way. It helps if you have a positive attitude about life’s challenges also!
 
Our language around challenges really matters in these situations – here are some examples of ways to talk positively about challenges: 

• “Oh this is tough, what a great way to learn!”
• “I love a challenge”
• “Mistakes and challenges help our brain grow”
• “Let’s try to look at this another way”
• “It’s important that we keep trying rather than giving up”
• “I think we can figure this out together” 
• “I know it’s tough but we can do hard things” 

 
6.  Be comfortable with your own struggle and failures 
If you can feel comfortable with the fact that things will not always go our way in life, you will inevitably pass that message on to your child. If you expect perfection or things to go smoothly, you will pass that on to your child too. So, I think it is important that you think about your relationship with adversity while you think about how to help your child through it. If you notice that you struggle with your own failures or with being resilient or having grit, perhaps it would be a good time to work on that in yourself while you work on it with your child!  
 
Some great resources for developing more grit and resilience for yourself as an adult: 

• Brene Brown’s work – All of her books are amazing but Rising Strong speaks to this the most 
• Angela Duckworth – Her Ted Talk or book, Grit would be a great place to start!
• Researching information on Growth Mindset – there are a ton of resources online!
• Pema Chodron’s work and books 
• ​Sheryl Sandberg's book Option B has a great discussion on building resilience 
  

 
I hope that this list can be a jumping off point for you in learning how to help your child overcome adversity to develop more grit and resilience! If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy, please reach out to us by phone at 858-342-1304. 
 
As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio.  
 
To stay in the loop on the services offered and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n.
 

Most people think of depression as an adult mental health issue, but children and teens can develop depression too.  Sometimes adults assume that children or teens can’t be depressed because they have nothing to worry about, but even those who live in a stress-free and loving environment can develop depression. 

Many children and teens with depression are often left untreated because adults don’t recognize their symptoms. It can be difficult to tell whether a child or teen is going through a temporary “phase” or is actually suffering from depression. While most adults with depression look sad, children and teens may look more irritable or angry. Children and teens who cause trouble at school or at home could be suffering from depression.

The following are common signs of childhood depression:

• Changes in behavior (ourbursts, irritability, anger, defiance, academic issues)
• Physical complaints (headaches, stomachaches)
• Decreased interest in activities (no longer enjoys previously enjoyable activities)
• Low energy, increased boredom
• Isolation from peers and difficulty with relationships
• Poor concentration
• A major change in eating or sleeping
• Significant weight gain or weight loss
• Frequent talk or thoughts about death, dying, or suicide (in younger children, these themes may present themselves through play)
• Hopelessness 
• Crying more often or more easily
• Harming self (cutting, scratching, hitting)

It’s important to note that not all children or teens will have these symptoms. Some children and teens may continue to function well in their environment despite experiencing depression. 

What can parents or caregivers do?
The best thing parents or caregivers can do is to be proactive about your child’s mental health. Younger children often lack the language to tell their parents what they’re experiencing. Teens on the other hand may have a better understanding of depression but may feel embarrassed about coming forward. Learn the warning signs of depression in children and teens and take note of how long the problem has been going on as well as how often they happen. Then, you’ll have a record of concerning changes you can address with a mental health professional. Depression is treatable so seek help as soon as possible! 

​If you are concerned about your child/teen and would like to talk with a Thrive Therapist about therapy, please reach out to us by phone at 858-342-1304. 
 
As always, thanks for reading and comments are always welcome regarding any issues around child or teen psychotherapy services in San Diego by Thrive Therapy Studio.  
 
To stay in the loop on the services offered at Thrive Therapy Studio and to receive updated information about Thrive, please feel free to sign up for the newsletter through the following link: http://eepurl.com/cvGx5n.

The holiday season is upon us. And let’s be honest, the holidays can be quite stressful and exhausting! They can be demanding and overwhelming for the whole family. And feeling like you need to do everything to give your kids an amazing holiday can make it even worse. For you and them. Especially when they are displaying challenging behaviors and you start to feel resentful because they seem ungrateful. It is important to remember this time of year is not just stressful and exhausting for you, it is for your children too. Whether it is tests, finals, parties, school performances, extracurricular activities, family visiting, or all of the above, it is a LOT for them. It is a lot for ALL of you.

So try and remember this when your child is giving you an attitude, throwing a fit, wants to stay in their room, or displaying any challenging behavior. These behaviors are likely their way of communicating they are overwhelmed, over stimulated, or tired and in need of a break. And don’t forget about you, when you find yourself feeling overwhelmed, becoming irritable or short with your family members, take a break. Try to model for your family that the holidays should not be about being stressed and overwhelmed. You don’t have to do every trending holiday activity or event. Pick a few, or none. Make family traditions simple, and let them be about who you are as family and what you enjoy, and not what everyone else is doing. Remind yourself of this as many times as you need. Take a moment to look at your beautiful family. Enjoy them this holiday season. Have fun, be playful, and let the small things (or big things that no one cares about anyway) go. Happy Holidays! May this be the best one yet!

So many things are nudging me towards contemplating gratitude right now that I just felt pulled to put some of my thoughts together in a blog post. Hopefully it is interesting and helpful to some of you who read our blog!
 
Thanksgiving is a time that I usually try to focus on gratitude in general. This year, the timing is interesting for me as I have a 3 month old at home and just returned to work two weeks ago… But I’ll talk more about that later!
 
Thinking back on my year, I remember finding out I was pregnant a few weeks after Thanksgiving last year when I had already set in motion so many big, exciting, and pretty scary things professionally. A new office… Not just new, but also bigger! Expanding to a corporation and hiring more team members!  Eek!  I remember the overwhelm of just considering what this next year would be like balancing pregnancy, motherhood, and these new obligations. So much to adjust to and so much to feel overwhelmed by. In January, I always take time to consider a word to focus my energy towards in the coming year. It is a guidepost of sorts, something to try to create more of usually. I remember sorting through thoughts about the year and coming up with words like, overwhelm, stress, chaos, too much and intentionally choosing to focus on the abundance side of my feelings of overwhelm. So I found my word to be gratitude this year.
 
As I have mentioned in previous blogs, this has been a tough word for me. Often I have found myself swept up in the to do lists and feelings of stress and exhaustion and needed to remind myself to focus on the gratitude I feel for so many wonderful things happening in my life.
 
Currently, people have asked how I am adjusting to motherhood and even more, working motherhood. And I answer honestly with, “I’m just running. All the time. Everywhere. There’s never enough time or enough of me to go around!” Or some variation of sleep deprived sentences that are communicating that (maybe, hopefully in some way that makes sense!).  Today, as I work from home during naps and savor one of my last weekdays home with my little man… I have chosen to put the “running” feeling aside and just lean into my gratitude and savor, really just enjoy, the moments of snuggles, kisses, giggles, and of course cries, whines, and tears that are inevitable at 12 weeks apparently. The thought that keeps coming back to me is that everything is temporary. The lack of sleep – yup, it’s temporary. Hopefully some of the crying is temporary too. But the snuggles, baby smell, little hands and feet, and oh the sweet smiles and newness of it all. That’s temporary too… so through my sleep deprived and overwhelmed days… I am going to choose to enjoy this time and be grateful for all the things I am blessed to have.
 
Interestingly, this experience of gratitude applies not just to my family but also to having a whole different side of me that is fulfilled through my work and the fact that people come and share their deepest moments, feelings, fears, and pain with me. Because the truth is, I love what I do and I missed it. The baby snuggles have been amazing but I have acknowledged and accepted that I need both. Both the mother part of me that is still developing and the therapist part of me that I have nurtured for years. I need both and because of that, I most likely will never stop running. But at least for now, I am running gratefully. Most of the time ;)
 
So, as the holidays approach, I urge all of you to consider how can you focus on abundance and gratitude rather than the hustle and bustle, which is really just a nice phrase for stress.
 
Here are some tips I came up with:

• Use phrases like, “I get to” or “I chose to”, rather than “I have to” when describing events coming up.
• Take 15 minutes each day to reflect on the things that are going on that are enjoyable and choose to reflect on that rather than the difficult or stressful things.
• Remember that all things in life are temporary.
• Make a list of three things you are grateful for each day.

 
I hope this helps some of you enjoy the season a bit more!  Please let me know any thoughts you may want to share or things you may be grateful for in the comments. We would love to hear from you.
 
If you would like to talk with a Thrive Therapist about parent counseling or therapy for yourself, your child, or teen, please reach out to us by phone at 858-342-1304.
 
If you would like to receive updated information about Thrive Therapy, please feel free to sign up for our newsletter through the following link: http://eepurl.com/cvGx5n. 

We at Thrive thought it would be fun to share a joint blog from our team of therapists where we each share one of our favorite parenting tips. Since we all have different perspectives, this is a great way to get to know each of us as a therapist. Hope you like it and find our ideas helpful! 
 
Lindsey Brady, LMFT - How to support your child through tough feelings
 
In practice, I often work with children who experience difficulty with self-regulation, anger, and tantrum behaviors.  A big part of what I do is help parents to understand developmental levels and how to support their kids through the “tough stuff.”  Often, as parents, we expect our children to be respectful and behave appropriately and it’s easy to forget that kids often don’t understand or know how to manage their emotions.  It’s important to teach children that ALL feelings are okay, even the ones that seem socially unacceptable, like anger or jealousy, and that all feelings pass with time.   Encourage your kids to do something with their feelings if they need to.  Invite them to be still or to share, cry, or communicate.  If a child is unable to regulate and engages in inappropriate behaviors, parents can lovingly disengage and remind themselves that the behavior is not a reflection of their parenting or their child’s lack of respect, but more a lack of skill in dealing with the emotion or situation.  Stepping back in the moment and addressing it when everyone is calm enables the child to be in an emotional space to learn and allows the parent space to explain and correct in a calm and loving way.
 
Maria Fowlks, PsyD - Validate your child’s feelings
 
Validating your child’s emotions helps them feel heard and understood, and it lets them know their feelings matter. When you do this, you are sending the message you love and accept them regardless of how they think and feel. It is important to honor and validate the big and small things, because what may seem small to you is likely very big to them. It shows them you care and think their feelings are important. It teaches them that ALL feelings are valid.
 
Jennifer Gonzalez, LMFT - Provide your child with options
 
I am almost sure that you have heard “children like to have options” before.  I agree with this statement completely.  Children and adolescents like to feel like they are in control and hold power, and who doesn’t?
 
Well, I would like to offer you an extension of that.  Giorgio Nardone creator of Brief Strategic Therapy designed an intervention called “illusion of alternatives” which is exactly what it says; it gives the illusion that the person has an alternative.  This intervention is a real elegant way in which you offer the possibility of a option: The first option is very frightening and almost impossible for the person to complete and the second option is one that is less threatening and easier to put into practice.  
 
Translating this into child and adolescent terms: the first option should be one that is boring, tedious, and annoying to them.  The second option (the one that you really want them to choose) should be doable, easy and in many ways more appealing.  For example you may say: “Would you rather vacuum the entire house or take out the trash?” or for adolescents “Would you rather do the dishes and put them away or vacuum the living room.”
 
Angela Bianco, ASW -  Helping parents shift from being reactive to proactive in parenting
 
Taking time to reflect on your parenting and interactions with your child is crucial in learning to shift from being reactive to proactive in parenting. Unfortunately, because our lives are so busy, parents are more likely to operate from a reactive state of mind instead of working from a clear set of principles and strategies. Instead of just reacting, try asking yourself the following questions: Why did he act this way? What's the lesson? How can I best teach it?  Use these questions and your overarching parenting principles you want to use to guide your parenting as a guide for how to intervene and teach your child.
 
Erica Wollerman, PsyD – Knowing when to let your kid fail
 
As many of you who read the Thrive blog know, I am passionate in my belief that as parents, one of the best things we can do is to allow your child to fail at times. I believe strongly in the importance of teaching kids that failure is okay because it means you are trying new things and leaving your comfort zone. The other great thing about allowing your kids to fail is that you can then coach them through the failure. Teaching them how to fix things after mistakes, how to manage their feelings about the failure, and that it is okay to fall down only helps build grit and resiliency in all of us. As parents, this is a great gift you can give your children that will help them be more successful and resourceful in the future!  
 
We hope you enjoyed our first group blog!  There will hopefully be many more to come in the future so that we can continue sharing our many different experiences and thoughts with you!
 
If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy with one of us, please reach out to us by phone at 858-342-1304.
 
If you would like to receive updated information about Thrive Therapy, please feel free to sign up for our newsletter through the following link: http://eepurl.com/cvGx5n. 

With summer starting up, I thought it might be helpful to talk a bit about how to have a wonderful summer with your kids, easily! There is so much pressure on parents to cultivate amazing experiences for their kids and I by no means intend to add to that. Quite the opposite actually!
 

1. Slow down – One of the best things parents can do in our current culture is slow things down for their kids over the summer. So many kids come in and talk to me about how they have so many camps and are just exhausted. I think there is a lot of pressure on parents to constantly create the best experiences for their kids and in reality, some of this is completely unnecessary. If possible, give your kids some down time this summer!
2. Create some fun routines – Whether it’s a weekend brunch or Starbucks trip, creating something fun to do with your child or teen and working it into your weekly routine is so helpful to connect with your kiddo! Teens in particular respond well to this, though they will likely never really tell you they want to go!
3. Enjoy the relaxing activities your family likes to do – This could just be playing cards, going to the beach, taking hikes, exploring new places in the area, etc. You don’t need to spend a ton of money or go on elaborate trips or vacations to have fun with your kids!  One idea is to sit down as a family at the beginning of summer and create a list of things you want to do during the summer. Like I said, this can just be relaxing, chill activities and definitely does not need to be expensive or elaborate! 

 
Thank you all for reading!  I hope that you find this blog and brief bit of information helpful in planning your family’s summer!
 
If you would like to talk with a Thrive Therapist about your child or teen attending therapy with one of us, please reach out to us either via email at ewollerman.psyd@gmail.com or phone at 858-342-1304.
 
If you would like to receive updated information about Thrive Therapy, please feel free to sign up for our newsletter through the following link: http://eepurl.com/cvGx5n.

As always, thanks for reading  and comments are always welcome regarding any issues around child, teen therapy  and adult psychotherapy Therapists in San Diego​ with San Diego Counseling at Thrive Therapy Studio.  

Thrive is excited to announce our first Parenting Workshop will be starting on Wednesday April 19th from 6:30-8:00. It will be a 5 week workshop where parents will learn practical strategies to parent with more intention in a small group setting. As a preview, we wanted to share Angela’s perspective and the things that she is excited to explore with parents during this exciting workshop!
 
Top three things I am excited to explore with parents during Parenting with Intention workshop series.
 
1. What kind of relationship do you have with your child? Exploring and discussing what it's like to parent your child helps to clarify what you're looking for and what areas you would like to strengthen. If you're feeling ineffective, tired, and disconnected from your child; focusing on your intentions in parenting will help you bring about the balance in your relationship. 
 
2. Parent as a coach. Using little moments each day to reframe your role as a coach to jump in and help your child through meltdowns and tantrums. What's working and what's not working? If you're feeling bored or frustrated with the power struggles; gaining a new sense of the "why" behind your parenting decisions will guide you in more intentional parenting. 
 
3. Permission to play! What does the quality time with your child look like? Discussing the intention behind the activities we choose to spend engaging in with our children will help highlight where we are setting our intentions. You will learn how to become more mindful while making an ice cream sundae together, reading a bedtime story, or looking at a tide pool. If you're feeling rushed or overwhelmed; slowing down and practicing mindfulness will help you tune into those intentions and embrace your relationship with your child. 
 
We hope you are as excited as we are to learn more and explore these areas further!  For more information about the group, please contact Angela Bianco, ASW directly at 858-952-8835 or by email at angelabianco.asw@gmail.com. Angela is supervised by Erica Wollerman, PsyD (PSY25614) and questions can also be directed to Erica and the general Thrive team at 858-342-1304!
 
If you would like to talk with a Thrive Therapist about your child or teen working with one of our teen psychotherapists, please reach out to us either via email at ewollerman.psyd@gmail.com or phone at 858-342-1304.
 
If you would like to receive updated information about Thrive Therapy, please feel free to sign up for our newsletter through the following link: http://eepurl.com/cvGx5n.
 
As always, thanks for reading and comments are always welcome!

So it’s Monday evening and I realized that I had not done my blog for the week. I even began this blog (in an initial draft) by saying that my post is a little late!  Then I reflected on the reasons why I feel this way and mostly it is my own expectations that I have set for myself. In beginning a new business, I have lots of weekly goals and expectations for myself and overall, they help keep things structured and keep me motivated. (One of which includes doing a blog on Mondays). However, I also can end up feeling as if I am never doing enough if I do not meet or exceed my own expectations each week. This strong work ethic is the reason why I tend to be successful in school and work but sometimes it certainly does get in my way when the expectations become more unrealistic. Sometimes I find myself adding a lot of pressure to always do more and more and more. Owning my own business has really exacerbated this tendency. So much so that I find myself working as much as possible, even when it might not be needed or productive and I might need a break. 

Interestingly enough, as a psychologist, I also fundamentally believe in the need for balance. One of the biggest lessons of graduate school was the benefit of leading a balanced life. I know this sounds a bit odd because graduate school is certainly a stressful time for most people.  For me though, it was a time to really dig in and reflect on what works in my life to maintain balance and my own emotional health. This is so important and often referred to as “self-care” in our field. I believe that it is crucial for anyone, but particularly those in a helping profession, to figure out what they need to operate as their best selves. If we do not do this, we truly can’t be as effective in how we help others. For me, my self-care usually involves some time for pleasure reading, walks by the beach, time with my loved ones, and cooking. 

While I was reflecting on my week last week, I recognized my need to slow things down and regain the balance that I usually have in my life. I have certain warning signs that tell me that my life is a bit out of balance. Sometimes I notice that I am working more. Sometimes I notice that I am neglecting to see my friends and loved ones. I usually start feeling more fatigued and just worn out. And recently one of my signs has been that I am always either doing something for my business or towards planning my wedding! And yes, while my recent engagement is beyond thrilling, it has certainly disrupted the balance I have been seeking and sometimes even found in the past few months as a new business owner! All my constant researching, looking things up, and planning (for business and the wedding) left me feeling more worn out and less motivated to work on my smaller goals with marketing, networking, and administrative tasks. Luckily, I do not feel worn out from my work with my clients as I truly love what I do! 

When I noticed that I was running on empty, I set a whole new goal for myself. Don’t worry, it’s not another unrealistic perfectionist goal though. My goal for the weekend was to take the weekend off from work (apart from client contact when needed of course). When I found myself and my energy wandering back to my work, I simply redirected it in another direction and added whatever I was thinking I “should” do to my to do list for this week while keeping realistic expectations. 

I found this to be extremely helpful to recharge my batteries and reclaim some balance. One of the most rewarding experiences for me is when I allow myself to take a step back, re-evaluate my needs and current situation, and take action on it! Today, I woke up feeling refreshed and more energized than I was last week, which was so worth putting my perfectionistic side of myself on the shelf for the weekend. 

• I have a few take away pointers from this experience that might help you work on achieving balance. 
• It’s okay to take a break, even when you have a lot going on in your life. Recharging your batteries is more important than almost anything else!
• Allow yourself the time to reflect on how things are going in your life. This is where it is really important to let yourself have some quiet and solitude to really reflect and get in touch with how you are doing.  
• Reflect on how you are spending your time and if it is reflecting your needs and values. 
• Having a self-care plan that you can use consistently and work into your daily routine can be really helpful.
• Even really happy and exciting things can be draining so you might need to step away from it from time to time. 
• When you are a person who is hard on himself/herself (like me!), sometimes enough will never be enough in your head. This means you have to gauge “enough” by more than just completing a to-do list because your expectations and to-do list items will be impossible and unrealistic. 
• Contrary to what I seem to illogically and irrationally think - the world did not fall apart, my business did not end, and nothing on my to-do list was tragically dropped because I took a break. All in all, things improved because of it! 

Thanks for reading!  I hope this post can inspire others to work on how they define "enough" in work and life and increase their self-care! 

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