Resilience. It is something we are not born with. We build it with experience! Key components of resilience are engagement and awareness. Engagement is how we connect with others. When children have candid, trusting communication with others – parents, teachers, siblings – they get to practice processing their experiences and discover new ways of coping. Awareness is our ability to self-reflect. If children can identify when they feel out of sorts, they are a step closer to being able to seek help.
Have Conversations Early and Often. The best way to foster engagement, increase your child’s self-awareness, and to figure out what is going on with your child is to have open conversations. Start early
Observe Changes in Behavior. Worrisome changes in a child’s behavior might be obvious, but could be subtle. Behaviors parents can be aware of are changes in appetite; sleep; mood (irritability, tantrums, sadness); relationships with others (friends, siblings, parents); social isolation; poorer academic performance; loss of interest in things previously enjoyed (sports, music).
Once in Conversation, Get More Specific. If your child starts to open up – whether about cyberbullying, depression, or anxiety – then you can start getting specific.
Resist “thinking traps.” Catch yourself when you are sad or mad and think about a phrase to say like “I know that I am doing the best that I can.”
Manage anxiety with paced breathing. Breathe in through your nose and out through your mouth inhaling and exhaling slowly and deeply
Consider keeping a gratitude journal. Write down 3 things you were grateful for during the day.
Engage in behavioral activation and limit device usage
Exercise, dance, and perform deep breathing
Paint, draw or consider doing a jigsaw puzzle
Learn a new skill such as playing a musical instrument or language as this can provide empowerment
Consider Consultation. It’s often useful to call a school guidance counselor, teacher, coach, or other parents who spend time with your child, to see if they notice the same things, or if they have some insight into what may be going on. Ms. Armiger and Ms. Sane are wonderful and have such a calming presence!
Brighter Bites Recipes
Sautéed Brussel Sprouts with Apples and Pecans
INGREDIENTS:
1 lb Brussels sprouts
2 tsp olive oil
½ tsp salt
¼ tsp ground black pepper
2 cloves garlic, minced
1 medium apple, diced (about 1 cup)
¼ cups pecans, chopped
NUTRITION FACTS FOR ONE SERVING
approx. 1 cup; makes 6 servings
91.4 calories; 11.8 grams carbohydrate; 4.8 grams fat; 3.1 grams protein; 4 grams dietary fiber
DIRECTIONS:
Wash the Brussels sprouts and trim the stems off the sprouts. Slice the sprouts into thin rounds (There will be about 8 cups). In a large sauté pan on medium-low heat, add the olive oil. Next, add the Brussels sprouts and cook for about 10 minutes, stirring frequently. The sprouts will begin to brown and soften. Add salt, pepper, and garlic and cook for another 2 minutes, continuing to stir. Finally, add the apples and pecans and sauté for another 2 minutes, stirring frequently. Once the ingredients are well incorporated and the Brussels sprouts are tender, remove from heat and serve immediately.
