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"I don’t know about you but this is my first f****** global pandemic". -Brené Brown I was looking for a podcast this morning and stumbled on Brené Brown’s new podcast, Unlocking Us. For those of you who don’t know, I am a bit of a fan or her work. Okay, I’m totally obsessed with it! Her above statement perfectly captures what we are all dealing with and the inherent complexities of living through this time. I wrote the below blog post all about the grief process as it relates to the coronavirus pandemic. I hope you all enjoy it as it is a bit more open and vulnerable than my usual (which is great that I found a perfect Brené Brown quote to go with it considering she is my go to champion of vulnerability even when you don't want to. As I have been working with my clients, consulting with my family, friends, and colleagues, and checking in with my own emotions, I have recognized that the process of adjusting to our new normal as we try to #flattenthecurve and engage in social distancing reminds me so much of a grief process. As a therapist, I am familiar with grief and how it pops up in our lives during times that do not necessarily include death. Grief is involved in any sort of ending, new beginning, phase of life, and even happy days. For example, when you become a parent you are overjoyed at the gift of the precious baby you now have but you might also feel overwhelmed with grief for the life you used to know. As I have sat with my own emotions and explored those of others during this unprecedented time in our world, there has definitely been a process of grief and loss. I remember just a week or two ago, which feels like MONTHS ago, feeling like everything was happening so quickly and everyone seemed so anxious and I felt like it was not even happening. I now recognize my feeling that this might be an overreaction both as a product of my own misinformation and lack of understanding of the situation we were in but also as a process of denial. I honestly have been working so hard in my life on so many of my goals, that I didn’t want any of this to be real. Particularly as a business owner, this situation was enough to make anyone want to hide with a blanket over their heads. The next wave of emotions was definitely some level of resentment. I honestly resented the people around me, even my husband whose judgment I trust, for telling me life as we knew it was over and would be for a longer time than any of us are prepared to sit with. Taking my son out of daycare and moving my therapy practice online have been changes that it truly took a lot of time to process. I found that I personally needed to allow myself some space to just be sad and to grieve all of the things I feel like we are losing…. My son’s experience with his trusted and beloved daycare providers, our upcoming vacation, all of my client’s progress and consistency in sessions and in therapy, my own progress in building our business, and our freedom to do what we enjoy doing – which is generally not staying home. I also felt like I needed some time to readjust from “building and improving” my life and my business to “survival mode.” Simultaneously, I have recognized my privilege in this situation. I work in a business that can use video and telehealth for sessions and our business will continue. It will continue differently but we are able to cope with this. So many businesses and people are not and I feel that sense of injustice in our world keenly. I have also been so grateful for my family situation and feeling so well supported by my colleagues, family, and friends. Never have I cherished our new home and backyard more than I do these days with a toddler to entertain! Never have I been so grateful for all that I have in the world. I found that my path to acceptance of our situation came from allowing myself time to just feel all of these things. To feel overwhelmed, sad, and to truly grieve everything that is happening. The loss of life, people’s livelihoods, and our ability to move through our world freely. I needed to let myself just feel these things and my feelings about them. During this time, I tried not to think too rationally about how I do believe that we can figure these things out. I just let the feelings come and embraced them willingly. I let myself cry freely and think all of my biggest fears and just let my awareness sit on the fact that we don’t know how long this will last. I repeat, our futures are not known and we honestly can’t do much in terms of planning. While some may find this freeing, many of us are going to find this anxiety provoking. To go from working towards goals and planning events to just getting through the week is going to be a challenge and struggle for many. It certainly has been for me. While I truly believe in our ability to come back from this both as individuals and as a society, that is truly so scary to not know so many things about what that process might look or be like. I feel like many of us are even bargaining in this grief process. I’ve said it myself, and heard many others say things like, “I can do this for 2 weeks but no longer.” Guys, we need to sit with the truth in this situation to allow ourselves to come to a place of coping. The more we fight reality, the more we are also delaying our own acceptance and coping. The world as we knew it is changing and it is now up to us to accept this, figure out a new normal, and allow ourselves to recognize that we don’t know anything about what the future will hold. This is a wave that could crush us if we are not careful. We could get lost in the unknown and fear. I encourage you to know this and choose to dip your toes in the pool of your emotions but to then also let yourself allow some light in. Other than days when the grief wave just takes hold of me, I am going to be mindful of my thoughts and choose to believe that we will get through this and that our resilience as a people will be a powerful force in light of this pandemic. I truly believe that our struggles can bring about change and growth and am hopeful that this might not be different even now. If you or your loved ones are struggling to cope, our office is still offering telehealth (video) therapy sessions throughout California. Please don’t hesitate to reach out to us if you feel we can be supportive during this time. Our therapists have availability and can offer flexible schedules even for those who are working from home while trying to learn how to homeschool your kids. From the bottom of my heart, I hope all of our readers are hanging in there and adjusting during this time. We will continue to post resources and tips for our readers to help us all cope with the days ahead! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist about yourself, your child, or teen attending therapy via video sessions, 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/dsgLNL.
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 By: Dr. Erica Wollerman Wow. Things have been moving at lightning speed for the past week! In light of the challenges families and parents are facing as many of them, especially in our community in San Diego, are being asked to work from home and care for kids who are now home for the next three weeks unexpectedly. I know I, as a business owner and mother myself, have been feeling the pressure and stress lately and thought it might be helpful to write a post about how parents can support their kids during this time. I felt this was important particularly because even young children will sense something is going on due to being able to feel the anxiety and stress their parents are feeling. In a time like this, where everything feels out of control, I think it is important to consider that what we can control is our reactions and mindset. I believe that this is going to be the most important way to support your child also. Here are some of my thoughts about how parents can set the tone for the coming weeks in their family: Try to stay calm I know, I know, this is like asking the impossible of people right now! I know parents are worried about their health, their kids, maybe even their aging family members as well as finances, how this is going to impact our world long-term, and just how they are going to survive the next few weeks or months. I know. I feel all of that stress and anxiety too, believe me! What I realize though is that the way we handle this situation is going to significantly impact how our kids manage it. If we are able to model healthy coping in an unmanageable situation, consider how much our kids will learn about coping from us! Plus, they might cope better even now - which is a win for all of us. I believe the first step is to recognize that none of us, I repeat, none of us can control this situation anymore. All we can do is try to manage our response and keep our cool to some extent around our kids. Of course you are worried and scared and it's great to acknowledge that and to even share it with them, but to also give your kids a message that we are in this together and you will still do everything you can for them. Consider the positives I know that this situation feels dire and is dire for so many people. I would NEVER EVER say that this is in any way desirable or a good situation for us as a country and in our world. However, I think that our mindset really impacts how we experience something so I would encourage you to find some positive in this. Maybe it is that you were hoping to work from home in your job and now you have the opportunity to show your boss you can do so. Maybe it is that you were feeling like you needed more time together as a family and less structured time with activities. Maybe it is that you needed time a home to accomplish some things (I might even potty train my toddler if we end up home for a long stretch!). Even when talking with your kids, help them notice the positives of communities coming together to help the least strong of us get through this. In every disaster and crisis, there are going to be heroes and it is up to us to point them out to our kids and to ourselves. Please don’t ignore the fact that this is all very scary and serious, but let’s not focus too much on that part as it will not help us through it. We need to bond together and get through this with the least panic and anxiety as we can. Set your expectations appropriately Please be mindful of what you are asking of your child. If you are expecting them to sit at home all day with you while you work, that might just be asking too much. If you are expecting to get as much done as you usually would with a younger child home now, you might be expecting too much of yourself. Be mindful that most of our frustrations come from unmet and unspoken expectations and we can avoid them by going into unknown territory like this situation by setting the bar low. Consider ways to bond and connect as a family If we are going to be home more, I think it is helpful to think of how to enjoy that time. I know at my house, we have been enjoying a less structured schedule this weekend and spending a lot of time letting our toddler guide play rather than squeezing in activities around errands. We have been spending time creating new games and exploring toys that we hadn’t played with in a while. Try to focus on enjoying this time we have together and find a way to be a team with your partner (if you have one), or with your kids. We are going to get through this together! Remember that your child is probably scared too. We need to be mindful of how much information we give them about what is happening and what we need to do to help buffer that information. We have had children at our office who are very worried and feel like they might die. Try to reassure your kids that we are doing everything we can to protect all of the members of our society and try not to focus on the fear too much. Also, remember that kids do not often say they are scared; they might act out, become distant, become overly controlling, or act in other ways that can be really frustrating for parents. I know this is hard and parents are already stressed but we need to have some grace. For ourselves and for our kids. Give everyone some grace We will get through this situation as best as we can but I am sure we will make mistakes along the way too. When parents are stressed, those mistakes are often in the way we respond to our kids when they are struggling. Making sure you repair things if you get overly upset with your child is more important than ever. It’s okay to let them know you are worried and possibly reacting in ways that are not helpful too. It’s okay to explain that you are worried because we have not experienced something like this before and the unknown is scary for most people. Normalize the fact that they are probably feeling the same way and connect with them through the shared experience. Let them know you will do everything you can to make sure your family is okay and that it is going to be okay because you will get through it together. This is a great time to let them know all feelings are okay and understandable. Of course they are frustrated and angry that they can’t play with their friends but they might also be happy that they have extra time to play at home. This is a great time to teach them to make the best of things and about how to interpret others’ actions with generosity. These are challenging times for our community. Let’s try to be mindful that everyone is struggling with fears and some may cope by well, buying all the toilet paper out there. Some other may cope by living their life as though nothing is going on because it is just so scary to consider our lives are changing as we know it. As parents, it is up to us to try to find the middle ground and acknowledge the fears and challenge we are facing but to communicate a message that we will rise above this and cope together. Yes, this is hard and yes, we do not know what exactly is going to happen, but we know we will figure it out together. That is the message we all need to hear right now, especially the littlest of us! At Thrive, we will continue to support our clients and any new clients during this time of crisis via telehealth (video sessions). Call us today if you would like to discuss this as an option! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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/dsgLNL. So far in this blog series, I have talked a lot about what teens are struggling with. I wanted to take some time to also give context to what I see parents struggling with. I see so many parents making decisions from a place of anxiety and fear for their children. We fear that something is going to happen to them to hurt them. We fear that they are somehow not cut out to make it in our world. We see the world as both more competitive but also more dangerous and look at our children and are riddled with anxiety that they are just not going to be okay. That bad things might happen to them. They might not get into a good enough college. They might get hurt sometime. They will find out that they are not good enough for some things despite their best efforts. And the list goes on and on and on… We are parenting from a scared and anxious place and I have to say, this is what I see as most harmful for the upcoming generation. You see, our kids sense what we really think and believe about them. If we don’t think they are capable, you bet we are communicating that in ways we don’t even realize and it is impacting their thoughts about their abilities as well as their desire to take chances. If we have limiting beliefs about our children, unfortunately they are likely to have them as well. As the mother of a toddler as well as a psychologist who has spent my career so far working with children, teens, their parents, and families as a whole – I am so grateful for what I have learned. I have learned that it is better to parent from a place of faith and courage. We need to communicate to our kids that we believe in them, even when we are terrified that they might mess up or get their hearts broken. We need to communicate to our kids that it is okay to completely screw something up, fall down, and make a mess of things as that is often our path towards learning. We need to celebrate mistakes, failures, and terrible days as the chaos that brings change and learning in our lives and teach our kids that nothing comes to those who are comfortable and not challenged. I have to say that this is TOUGH stuff for us parents. Living in the information overload age, particularly with such a huge focus on what parents are doing or not doing, it is hard not to feel that we need to do SO much for our kids. We need to praise them in a certain way otherwise they will be messed up for life. We need to feed them all the right foods, or they will be messed up for life. And the list just goes on and on about how we as parents hold so much power. This is why parenting feels so relentless for us and is leading to parents struggling to let go and let their kids live their lives. Unfortunately, while I don’t believe in being super passive and laissez faire as parents, I do think we are overdoing it. And while we overdo it, we communicate the hidden fears and anxiety that underlies our tendency to do everything for our kids. And what we tell our kids is that we don’t think they can do it themselves. We don’t think they are going to be okay. We are worried about them and if they can handle this world of ours. Sometimes we even expect them to prove themselves before we give them responsibilities. Like we want our kids to show us they can pay rent on time, do their laundry, eat balanced meals, etc. before they can move out. Interestingly, many of them probably need to move out and see what it is like to make those mistakes and not do any of that so that they can figure out just how important those parts of life are. Many of us learn as we live, rather than learn before we live. Our teens are not different but they are lacking the confidence that they can figure things out. Which is sadly leading them to be more anxious, stressed, sad, and honestly terrified of being adults. One thing parents can do to help them is to just release some of their own fear. We need to accept that we just can’t protect our kids from the world, or from themselves and their mistakes. They are going to screw up, get hurt, fall down, and make mistakes. Some of them will be big. It is my belief though that the sooner we let them start this process of messing up, the odds are better that their mistakes will be manageable and that they will learn some resilience along the way. This will help them when the mistakes are bigger and the risks riskier – if we have experience picking ourselves up and repairing mistakes from our childhood, we will be better suited to do this when we need to as adults too. I am of the belief that we are raising independent humans that are their own people. Our jobs are really to love them, try to understand them, and encourage them to seek out the life they want. They are a story waiting to unfold, not a blank canvas that we get to paint. By: Dr. Erica WollermanAt Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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/dsgLNL.  By: Dr. Erica WollermanDid you know that there is a topic that comes up with every teen, and some pre-teens, that I work with? One topic, with nearly every client in this age range. You might be tempted to think that I am referring to sex or friendships or how much they hate their parents. Nope, that’s not even close. College admissions comes up across the board with every single kid I work with. Not just the super high performing ones but even the ones who are clawing their way, or napping their way through high school. I find it fascinating that not only does every kid talk about this, but most of them feel some level of pressure to get into an Ivy League or very competitive school. This is even with kids who would not necessarily even enjoy that level of education as well as those whose parents have told me in no uncertain terms that they absolutely have not put this pressure on their kids (and I truly believe them!). I have come to the conclusion that the pressure of college admissions is essentially in the air we breathe. Any kid attending school is hearing very early on about how to strategize their admissions for college to optimize success. I have kids who are playing sports they hate, completely overscheduled, not sleeping to take more advanced classes, and are so stressed out and exhausted by graduation that I can’t help but wonder, what are we doing? I wonder this particularly when talking to my colleagues who work in college counseling centers and who are telling me that the students they see are more stressed out, burned out, suicidal, and prone to crises than ever before. I repeat, what are we doing?? While I recognize that this is a totally systemic issue in our country that is not actually led by or driven by MOST parents, I believe that we really need to take stock of what is happening and consciously choose how we respond. We need to really sit with the idea that our teens fundamentally believe that their entire life and future is determined by their high school choices and the college they attend. I believe that we live in a world of dualities. Yes, our choices even in high school are important. No, they do not have to define our world, future, and identity. Yes, we should strive for high achievement. No, our worth does not depend on our achievements. We live in a world where teens are struggling. The pressure they are facing is daunting and leading to increasing rates of anxiety and depression as well as suicide. Every teen that I work with needs to hear the following things from their parents as well as their teachers and anyone else involved in their education, development, and daily life.
If these are not the messages your teen is receiving from you, I invite you to consider how you might communicate these things to them - or call us at Thrive so we can help you and your teen. As the person who listens to teens daily, please believe me that this is important and that they want more reassurance from you than they will ever let on. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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/dsgLNL.  Some readers might be wondering what autism even is so I thought it might help to share a bit about it before continuing with the blog. In layperson’s terms, autism is term that describes a broad range of conditions that typically involve challenges in social relationships, verbal skills, nonverbal communication, general development, and can include repetitive behaviors or approaching the world in a more rigid, structured way. Because the term “autism” encompasses a wide spectrum of individuals who often experience the world in many different ways, it is difficult to generalize what an autism diagnosis will mean for your family or child. It is best to seek understanding for how your child may or may not experience the world, rather than to project ideas of what this might mean for them onto them. Also keep in mind that many common portrayals of individuals with autism in our media (example of Rain Man) are entirely inaccurate and do not describe everyone. By: Dr. Erica WollermanSince one of my specialties is working with parents of kids with autism and working with individuals on the autism spectrum in general, a question I get asked a lot is about what to do when your child is either screened as being at risk for having autism or newly diagnosed with autism. Particularly because young children are often getting screened for autism starting at their well child visits with their pediatricians around a year of age or younger, this has become much more common for parents to wonder about and experience. In my experience, this can be such an overwhelming process for parents and one that unfortunately, not every pediatrician is skilled at handling well with them. Often, parents are given a long list of resources without much direction as to what would be most helpful for their child or they are steered towards Applied Behavioral Analysis (ABA) immediately. While ABA can be helpful for some children, it is becoming much more commonly referenced as a therapy to treat almost any childhood challenge. I find this a bit alarming because ABA therapy is very behavioral in nature and at times can miss the more emotional component of what is going on for children. So, what do I recommend to parents with either a newly diagnosed child on the spectrum or a newly screened “at risk” toddler? Step One: Take a deep breath. This sounds silly but I find that parents in this situation are so overwhelmed and overcome with a feeling of urgency to get your child into the “right” treatment or intervention that is going to “fix” them. The thing is, it is okay and preferable to take some time with this experience. Your child is not different today than they were yesterday and while early intervention is very helpful, it is okay if you set it up next week or next month, rather than right this second. It is okay to make sure you are wrapping your head around what is happening first so that you can be a calm place to set up the services you feel comfortable with. In other words, take a deep breath and let yourself sit with this information before you do anything else. A calm, peaceful parent is going to be the most helpful as you go through the next parts of this process. I’d also like to note that there are a lot of myths out there about what it means to have autism and that the reality is not what you may see on TV, movies, or the internet. It is a BIG spectrum with a lot of variability so just because your child might fall somewhere on it, does not mean they will be a certain way or not be a certain way. For example, parents tend to worry that their child will not show them affection if they have autism and this is just not the case for all kids. Some kids are affectionate, some are not and this applies similarly to people on the spectrum too. While having a child with autism can be challenging at times, it is also pretty amazing at times – just like parenting any child. I am of the belief that we all have our struggles, and our children will too, and it is all about figuring out what our children need to thrive. Some of my favorite clients and people have autism and I truly love being able to know them and the way they experience the world. I could go on and on but my point here is simply, try not to panic or overreact to this news. Step Two: Do a little research. By this, I mean that it would be helpful to consider what your child is experiencing and if you fully agree with their diagnosis or at risk status. Have you been having concerns yourself perhaps that their development is not where you think it should be or matching other kids you know or see? When you read more about children with autism, does it match your experience? Do you feel you might want a second opinion? Maybe read a few books or blogs from other parents or experts in the field to help you gage what you are seeing and feeling. Keep in mind that some children are going to get a positive screen and then not end up meeting the criteria for being on the spectrum when they are older. I always say that this is why I am so conservative in diagnosing children and teens because sometimes their symptoms are more developmental than pathological, though they may at times be problematic. Step Three: Seek Consultation I would also encourage you to seek consultation with a therapist or psychologist who specializes in working with children on the spectrum or even to seek out a more formal full developmental assessment. Ideally, this person can help you chart a course of treatment individualized to your family and child’s situation. Often, parents are given so many ideas of what to do (Speech, OT, ABA, individual therapy, group therapy, etc.) that it can be overwhelming. Ideally, you can find someone who can help you determine what your child would benefit most from and start with that method of therapy. Therapists, psychologists, speech, and OT providers can be helpful to consult with to help you determine the best path forward. If you feel your child’s diagnosis is accurate, this is where you want to start collecting treatment options to see what would be a good fit for your family. It might help to join some Facebook groups with other parents in the same situation so that you can check in with what other parents are doing and what their experiences have been with different therapies and providers. I have found that treatment options really vary depending on your child’s presentation and needs so remember that none of this is one size fits all! A great resource in San Diego can be San Diego Regional Center also so this might be a good time to reach out to them. I hope these ideas are helpful to you! If you have questions or are a parent of a newly diagnosed child with autism or even an “at risk” child, feel free to reach out to us to see if we can support you at our office. We love working with parents in parent consultation sessions or even individual therapy to help support you throughout this process. Raising a child who is developing differently can be very challenging at times and we are happy to help however we can! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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.  By: Dr. Erica WollermanWe all know that work can be a very enjoyable, but unfortunately also very stressful part of our lives. Even for those of us who love our jobs (like me!), the pressure and stress that can be unique to the workplace can get to you. Here are some suggestions about how to cope with it more effectively! Consider why you are stressed at work The first step in figuring out how to manage your work stress differently is really thinking about why you are stressed. Some work related stress is in the nature of the job while other stress is more related to the interpersonal environment or demands placed on you by your direct manager or higher ups. If you are stressed due to the nature of the job itself, it’s helpful to consider if a career change would help or if you need to relate to the job differently in some way. In this case, therapy is often helpful! If you are stressed due to the environment, it can be helpful to consider if feedback would be useful and well received. If so, definitely talk to your managers/higher ups. If not, perhaps consider if there is another job or position that would be a better fit. Again, therapy could be helpful in working through these questions and solutions! If you have decided to stay at your company or position, consider the following as ways to make the best of a difficult situation. 1. Boundaries For some, a big challenge is regarding boundaries and not setting them effectively. For you, setting boundaries might be more with yourself and in how much time you take to work on work activities outside of work hours (late night emails anyone?). For others, setting boundaries might be with your company and in letting them know what you need. You may need to consider asking for a reduced schedule, reduced demands on your time, a change in structure or responsibility, or more support. 2. Increase self-care I know that self-care is a big buzz word these days, but that is for a good reason, which is that taking care of yourself needs to always be a priority! I have noticed that particularly when clients are struggling with work stress, their self-care tends to reduce right away. Taking even 15 minutes a day to add in something that is an enjoyable and fueling activity for you (walking, running, art activities, playing with your children or pets, cooking, reading, meditation) can be extremely helpful in managing stress at work and making sure that it does not leak into your non-work hours with your family. 3. Take brief breaks Most of us tend to work even more when work stress is really high. It makes sense that we would want to reduce stress by just plowing through as much as possible. Unfortunately, sometimes our brains need more of a break in order to work effectively on our tasks. Taking periodic breaks of even just 1-5 minutes to walk, stretch your legs, close your eyes and take deep breaths, or to do a quick mindfulness meditation will help you focus more for the rest of the work day! 4. Meaning making Sometimes work stress is related to feeling that your job does not have meaning or value in the world. I am of the belief that making some meaning out of your job, even if it is just that you are providing monetary support for yourself and your family, will help you feel better about spending your time there. Consider your values and how your job helps you serve them in your life and try to focus on that on the tough days. 5. Find support Seeking out support from friends, family, a trusted colleague, or therapist can be so helpful when you are struggling with work stress. While it can help to “leave work at work,” it can also leave you feeling isolated with your struggles. Seeking a careful balance between talking about the struggles you are having and not ruminating or obsessing about them outside of work can be helpful. I have also found that most people experience stress in their jobs in one form or another in their lives so this is also a topic many people can relate to and understand. 6. Affirmations As many of my clients know, I am a big believer in affirmations and intentionally choosing certain coping thoughts to help you get through a difficult time, and work stress is not different. Affirmations, or intentionally chosen thoughts and phrases, can really help you cope. For example, remembering “I am a valuable addition to our team” can help when you are feeling a lot of self-doubt. Or, thinking “this is just one part of my life and career” might help if you are feeling a lack of success or appreciation in the workplace. I hope these ideas are helpful for you! If you find yourself experiencing a lot of work stress, or other kinds of stress of course, please reach out to us today! We at Thrive love working with adults who are balancing many areas of their lives and work with people from a collaborative approach to make changes. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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.  By: Dr. Erica WollermanAs a working mom and entrepreneur, I’ve learned that work/life balance is not so much a check on my list of things to do but more of a journey. It is honestly rare that I feel that things are all in balance and that I am doing a great job at work and a great job at home. This summer, my family bought a home, which was so exciting and overwhelming but of course also really threw my entire precarious balance off that I had felt I achieved some days since having my son and expanding my business 2 years ago. In trying to balance all the things, I have learned a few things that I thought might also be helpful for our blog readers! 1. Balance is going to come and go, learning to roll with it is definitely helpful. Just like how emotions are going to come and go and there are going to be great times in your life and not so great times, balance will be the same. Some days will feel like you are checking all the boxes of your needs and others the scales will tip a little in one direction or another. That’s okay and just information as to what you need to do next. 2. Pay attention to what your needs are. Since self care has become such a buzz word in our culture, I think it is easy to fall into thinking that balance or self care only means going to yoga or brunch. I’ve learned that it is important to really get tclear with yourself on what tyou are missing when you are feeling overwhelmed or out of sync with yourself. Is it time alone or with your significant other, or quality time with your whole family? Is it unscheduled time you are missing where you can be a bitt more free to do the things you want? Is it rest or checking things off your to do list? Is it having enjoyable plans so that you know there is something to look forward to? I could go on but the essence is to pay attention to what it is you need and what it is you are missing in your life and then problem solving ways to get it. 3. Start small. I can’t emphasize this one enough. I feel that often finding “balance” or working on “self-care” feels like just another thing on the usually giant list of things to do. As someone who religiously works walks into my days, it is definitely another thing to do. However, what I’ve learned is that having a few small things, like a daily walk, helps ground me so that I am much more efficient and effective in my days. For you though, it might be a daily meditation practice, working in a garden, playing with a pet, putting your phone away during dinner, reading a book, playing a sport, etc. If you are in a place of wanting to work on balance, find one thing that feels really important in your life and start adding it in little by little. 5 minutes here and there even makes a difference! This dialogue and process of figuring out how to manage feelings of burnout, stress, and overwhelm are so common in our therapeutic work with teens and adults at Thrive. Many of our clients come in feeling so overwhelmed and drained so a big part of our job is to help them figure out what is causing that and how to adjust their life to be more enjoyable! It really is one of my favorite things when my clients share with me the positive changes they have started making, partly from our work and discussions together! If this blog resonates with you and feels helpful in your life, we would love to hear from you! Either as a potential new client or as a reader! At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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.  By: Dr. Erica WollermanWe get a lot of calls from people who share their current challenges and concerns and jump pretty quickly to what they want and believe they need. Tools. Coping Skills. Strategies. I find this interesting as a therapist who generally engages in very deep, complex work with my clients. Even with my clients who initially thought that they just wanted some “tools,” we also do some pretty deep work in understanding how their challenges came to be before we move on to tools. I believe in doing therapy in a way that you will hopefully get some tools and strategies to manage your life or symptoms more effectively, but also gain a deeper understanding of yourself, relationships with others, and higher levels of self-compassion. Some may wonder why this is a goal… I am of the belief that most of the things in our lives that we want “tools” to fix, are not as simple as they seem. For example, someone may want help making changes in the way that they use alcohol. Simple, right? Just stop drinking so much? Actually, this “simple” challenge is so complex once you get into exploring it. You need to consider why you drink, what alcohol symbolically represents in your life or self, what it does in your relationships to yourself and others, what habits you have around drinking, why you continue drinking, how successful you think you will be in stopping, and what feelings you might be using alcohol to either mask or cope with. There is so much to explore, understand, and process as people. Unfortunately, our quick fix culture has us reaching for quick fixes even in therapy. We want quick tools or strategies to manage our problems or challenges, rather than going inward to consider what is really going on in our lives. This is true for children too. Parents want their children to cope with stress better, especially in the teen years. And boy, do we have some really stressed out teens in our culture! It breaks my heart but that’s a different topic. So, we get calls from parents who want their teen to learn tools to manage stress. First, we need to understand the stress and explore it. Often, I find the stressed out teens I work with have completely unrealistic expectations of themselves to be perfect, or always on top of things, or to get into impossible schools. So, we need to explore those expectations, how they develop, what might be more realistic for them, or how to think about their goals in a more effective way. This is SO much more than tools. This is self-understanding and growth that will go a long way when that teen or child has challenges later in their life. My belief is that just stopping at providing tools or strategies for my clients is a short-term fix. It will probably work for a while and then some of the same things will come back up either in the same way, or different ways. I believe this is because often our symptoms or bad habits are products of a deeper challenge in meeting our emotional needs. In that deep, complex understanding of ourselves, we can truly figure out what is going on and how to take steps towards living a different life. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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.  By: Dr. Erica WollermanAs a therapist who specializes in working with kids, teens, parents, and families, I have noticed a growing and very concerning trend in my work. So many of the kids, teens, and even young adults that I work with are struggling with anxiety, crippling perfectionism, and so much self doubt that they struggle to do things they desperately want to be doing. At the root of so much of this are feelings of incompetence and a huge fear of failure. I have been contemplating this challenge and recent parenting trends and have noticed that this happens more in the families I work with where parents seem to be struggling to let their kids deal with things on their own. Unfortunately, these parents get kind of a bad rap as “helicopter” parents when in fact, they are parents who are simply struggling to know when it is appropriate to let their kid/teen/young adult fail or struggle through something. And the root of this struggle is usually so much love for their little one (who may not be so little anymore) as well as overwhelming fear about what might happen for their kid/teen/young adult if they do not participate so heavily in their lives. This fear is one most parents know well. What if they don’t get into a good college? What if they make choices that screw up their whole life? What if they do something I can’t help them undo? What if they can’t get a good job? And the list just goes on and on. As a result (I believe), we are overdoing it in the parenting department. We are rescuing our kids way too much and then we come to find that our kids seem to need to be rescued. Weird huh. When you look at what happens and what a person will think if they are being rescued from situations, it starts to make sense. When we rescue a person from a situation that they are either capable of handling on their own or almost capable of handling on their own, the message we are giving them is not one of their own ability but one of their need for us to handle things for them. We teach them that they need us and that they can’t do these things on their own. We teach them to ask for help before they need it, before problem solving on their own, and to at all costs avoid struggling with something. Instead, we need to give our kids the following kinds of messages by verbalizing them as well as by our actions in letting them handle most problems on their own:
I could go on and on but I won’t. The point is that we definitely need to help when it is needed. But we are so often confused about when it is needed that we are rescuing way too often, which is not helping our kids/teens/young adults develop into the independent and capable people that we know they are meant to be. I encourage you to trust yourself as a parent and trust your “little one,” however old they may be, that they can figure things out and will benefit from a little struggle and failure along the way. Just like most of us did on our way to becoming independent adults. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. 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.  By: Panicha McGuire, LMFT Free range parenting has been around for a long time, but recently has just caused a stir in the parenting world. In sum, free range parenting is the concept of raising children with unsupervised time. This doesn’t necessarily mean that you won’t ever watch your children, but it means to not live in constant fear that something terrible will happen to them if you are not there. In your own childhood, your parent’s childhood, or even your grandparent’s childhood you may recall going to the store unattended, walking to your neighbor’s house alone three blocks down the street, taking public transportation alone, or walking home from school with your school friends. I’ve come to realize that parents are more afraid for their children than ever. But, it’s much more dangerous nowadays! Well, yes, and also no. We do have to be aware of things like online predators or media exposure, but remember we live in a culture that is also hyperaware. Everyday there is a story of abductions or missing children. It’s absolutely terrifying and if we see these stories in the media every day, it can feel like these situations happen all the time. And the next time you’re thinking if your child is safe walking over to their friend’s house, you think of these stories that you have seen on the news. We start to lose perspective of real dangers. We also live in a culture where parents are shamed if they let their child play in the backyard unsupervised because they aren’t “playing with their kid” or “aren’t using this time for something productive”. It’s also the same culture that invented child GPS watches and monitoring systems. If you’re into Black Mirroron Netflix, I recommend watching the Arkangel episode (disclaimer: this is dark). I remember growing up and playing unsupervised in the backyard of our home. I was told to not play close to the plants and watch out for the cactus (but what 7-year-old listens). Lo and behold, I had played too close to the cactus, fell on it, and got spikes all over my back which my grandpa had to help pull out with tweezers. But did I play near the plants again? Nope! Now this cactus story sounds less scary than letting your child ride the bus alone from school because it was contained in the backyard of my home. Although, I did do that too! I rode the metro home every day starting in 6thgrade after my mother had rode it with me enough times for me to get how it works. But I was also prepped with emergency cash and directions on what to do when I’m in real danger. And then I would stay home alone to do homework and play in the neighborhood until they would come home from work during dinner. So, should you just let your child roam free now? Not really, at least not yet. Especially when they haven’t been preparing for this. Free-range parenting has its praises and criticisms, but this article is more about your parenting instincts. You will know what your child is capable of doing, and letting them do it on their own will give them the challenge they need to grow. Letting your child do something unsupervised comes with patience and training. As a parent, you knew when your child was ready to cross the street without holding their hand because you knew you could trust them to look both ways. You coached them enough for them to be able to make a wise decision. One day, you decided you could let go of their hand because you noticed they were looking both ways. Everyone has an opinion on “how to parent”. You’ll always have someone giving their opinion on whether you’re letting your child walk too far away from you, or leaving them home alone (although, do check state laws on this one!). But the truth is not all families are the same, and all children have different temperaments and personalities, and so do their parents. You have to do what works for you and your child. And remember that it is okay for them to fail and learn from their own mistakes. You’re not a bad parent for doing so. It actually teaches them more independence and fosters their growth. At Thrive, we take a positive, client centered approach to therapy that is focused on creating a genuine connection with our clients. If you would like to talk with a Thrive Therapist 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, teen, or young adult 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. |
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Thrive Therapy Studio Therapists Offer Child, Teen, Adult, Marriage and Family Psychotherapy Counseling Services in San Diego, California.
