Find your inner Sassy Girl

I come from a family of sassy girls.

When I was young my big sister and I usually played well together. Hiking, board games, paper dolls, and a tire swing were activities that take two, so she led and I followed and we got along well. Until she bossed one time too many or I whined once too often.

Then we fought. Like little monsters. I'd yell, scream, scratch, hit, and pull her long beautiful hair. I certainly refused to be seen and not heard. I'd jump onto her back, my legs latched tightly around her waist, so I had leverage to scratch her eyes. She'd swing blindly behind me occasionally meeting her target - my back - with fists and fingernails. We were pretty well matched, each skinny and close in age. And when we were finished we made up, usually without outside interference pushing us to.

And later when I was in sixth grade, girls were not allowed to wear pants in the Pacific Northwest in winter. We could wear them on the way to school but then had to take them off and put them in the cloakroom connected to my classroom.

So my feminist rebel mother sent me to school in bluejeans (an even bigger transgression) with a note in my pocket addressed to the principal. It said, "I am Robin's mother, not you. And I will decide what she will wear to school." We didn't have girls' sports teams yet, but I wore bluejeans.

It got harder. I got yelled at in the classroom until I learned to stop being a "Chatty Cathy." I did more helping and less playing. More watching and less doing.

Back when we were young, before we were "societized" and socialized to behave, we called out what we didn't like. We yelled "Stop It" when we didn't like something. We said yes when we wanted and no when we didn't. And then family life, the neighborhood, and social norms started putting on the pressure to conform to girls' rules.

That sassy girl is still inside. I remember her. Do you?

Does my kid have anxiety? (And if so, what can I do?)

If you have a child who cries often, is easily frustrated or sullen or angry, has trouble falling asleep or getting up, refuses to engage, or is obstinate, they may have anxiety.

They have outbursts over things that seem small, like a change in schedule or routine, being told no, or having to wait for something. Maybe you go to pick them up from soccer a few minutes late and they yell or cry. You ask them to clean their room and they yell (and show with a limp rag body) that they can’t.

They worry over small things their siblings or others their age wouldn’t, like a missed turn when driving them to school. They are hard on themselves and others, expecting – needing – perfection and predictability in grades, sports, relationships with peers.

They are old enough to tolerate time away from you but cling to home and the familiar. They may be afraid of what ifs that are extremely unlikely to occur (either they haven’t occurred before like a tsunami in Lake Sammamish or a lion walking down Gilman Boulevard, or if they have it was far away like Mt. St. Helens erupting).

These are some of the symptoms of childhood anxiety, which is the most common behavioral, emotional health issue in children and teens.

Whether or not your child has a true anxiety disorder, anxiety, worry, and fear can still hold them back from typical developmental and academic achievements and enjoying family and school.

Here are some ways to lessen your children’s anxiety. Bonus: they’ll help the whole family feel better and connect in fun and learning.

Talking

Not straight out talking about you, like “I’m worried about you,” because the fact that you are worried isn’t the thing, their need is the thing. You want your kid to allow you to see what’s going on without hiding it to keep from worrying you. You want them to be able to come to you, in words or actions, with their troubles and know that you can take it.

You can help. You are a problem solver and you can help. So, you can talk from a place of curiosity and love. Like, “I notice you stressing about school. Anything bugging you?” or “What’s up? Did you think I’d make you late for school when I turned early?”

For some kids, talking can be too intense. Yay for texting and instant messaging. Like talking in the car side by side for adults, texting or IM’ing are less directive or face to face and can make it easier to share and hear what’s shared. I know a woman – no not a client (what my clients tell me is strictly confidential except for danger, harm, and such) – whose son was having trouble and they instant messaged, sometimes from the same room of the house. They also wrote notes on yellow sticky tablets, responding back and forth.

Problems may not be easily solvable, or may need more thinking time, but the act of communicating with your anxious kid lets them know you’re there for them, in support of them, and loving them.

Mindfulness

This is the new thing everyone’s talking about, and it really can be fun and helpful. Listening to soothing music, walking in nature, relaxation techniques, and actual meditation are all forms of mindfulness.

I want to tell you about meditation here. It’s like a vacation for the mind. The easiest way to get started is with something called guided meditation. That’s where someone – a CD, a trusted person, or a counselor – walks them through “going” to a place that’s safe and soothing. Here’s the basic format if you want to do it for your child – if you are their trusted person.

Start comfortably seated in a quiet place. Direct your kid (and do it with them) to take a few long slow breaths, with exhales longer than inhales. Spend some time weaving a story with your kid as the main character, where they go to, spend time in, and then slowly leave their place – reminding them that it’s OK to leave since they can go back anytime they want to relax again.

Ask them to imagine walking to (I always start with them getting to the place rather than being in the place as a way to ease into it) their peaceful place. Ask them to notice sensory items, like the smell of grass or salt water, the sound of the breeze or crackling fire, the feel of fleece or warmth on their skin - depending on where their place is. The more they can feel it, the more relaxed they’ll get. You can ask them to sit, swing, fly, lay in a hammock, or whatever they like, while there.

Keep bringing in their senses. They’ll look around, listen, smell the air or objects there, and notice how light and joyful they feel (use words and senses you know work for them). Eventually, ask them to stand up (in their cozy place) and get ready to walk out the way they came. Again, bring up sights and sounds and such that they’d notice along the way. When they get back to where they started, ask them to look back and say goodbye, knowing they can return when they want peace and comfort; their place will always be there.

Tell them to notice sensory items in the actual room now, the feel of their weight on the sofa or chair, the scent of the dog in the room, or whatever you think of. And when they’re ready, they can slowly open their eyes and come back into the room. Ahhhhhh. Love doing this. They, and your other family members, might just ask you to do it again and again. I have some samples on my help page.

Movement

Movement helps with anxiety - as well as depression and other moods - in a couple of different ways. You’ve heard of runners’ high, right? That good feeling happens because endorphins and other chemicals in the brain are released upon strenuous activity. Exercise also helps us sleep better, which is healing and discussed further below. And anxiety can feel paralyzing but movement, even when it feels impossible to do, pushes that paralysis away. This can be as tiny a movement as walking to the kitchen for pretzels (see food below) or stretching out their back or legs on the living room carpet. Family dance parties get blood flowing and it’s fun to teach your kids the old moves and let them teach you the new stuff.

Food

I’d be neglectful if I didn’t talk about nutrition. We know that good food is the body’s fuel. If your kid is having trouble eating enough good food or is eating too much junk food, make a family goal to add more good stuff while eating less bad stuff. Easier said than done, I know. Some kids need to graze. So, before you say, “no more junk food” make sure to have less-junky food that’s tasty. Cookies can be healthier than candy, especially if you make them at home. Carrot sticks are not very tasty to a Snickers bar eater, but add a yummy dip and you’re increasing good food. A sweet juicy tangerine or banana dipped in almond butter don’t compare to French fries but eat them first and then there’s less stomach room for the fries. Sometimes getting kids involved in food preparation can make a difference. Plus, it gives them a way to have good stuff when you’re not able to prepare it.

Sleep

Sleep is the body’s way to repair and shore up itself. Routines go a long way here. Bed times; night time rituals of bathing, a drink of water, reading in bed, and screens off an hour before; and morning rituals of showers before breakfast, chatting over cocoa or tea, and sharing wishes and hopes for the day all help the body and mind anticipate sleeping and waking. Also, if your kid has trouble falling to sleep, a slice of peanut butter toast or handful of nuts or other protein can help, especially if it becomes part of the routine. Chocolate or anything with caffeine can make it hard to sleep, so try to hold off on these items after dinner.

A little bit more

A meditation book I like is called Sitting Still Like a Frog, by Eline Snell. It comes with a CD and is helpful for kids to about 12, and their families.

For older kids, I like The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry, by Lisa Schab. It’s got great activities for 12ish and older.

My help page. I have a couple of meditations and some activities to help with anxiety and other hard things.

Know that with support, they can feel better.

Counseling

If your kid has trouble with fear, worry, or anxiety, or other hard emotions, and you feel like you might need a little bit more help, I offer a free 15-minute telephone consultation to see if I am the right counselor for them. Call or email to schedule a consultation.

I’d love to hear about your experiences. Did you have or do you know someone who had anxiety as a kid? What was helpful for them or for you? I’m always looking for more ways to help and I’d love to add to my anxiety toolbox so thanks for sharing.

PS Did you know you can comment on this blog page with a different name to protect your privacy and the privacy of your child?

How to get the most out of counseling - 5 ways

Let’s start by telling the truth: counseling is a large investment of your time and money. Living in the Issaquah area is expensive enough and commuting to work is long enough – no need to throw away time and money. And by the time you start counseling, you’ve probably been suffering long enough that you’re really ready for things to be better. Since your time and money are being spent, here are some ways to make sure to get the most out of it.

1. Make sure you connect

Do your homework when picking a counselor. Ask people you trust, like friends, family, doctors, for names of counselors they know and trust. Look online. As you read counselors’ web sites and blog posts, watch their videos, you’ll begin to get a sense of them. When you’re ready, contact a few counselors and ask for a consultation. During the consultation, you’ll learn more about how they work and they’ll learn about you. Both you and the counselors will be able to tell if you are a good fit for one another.

In sessions, pay attention to whether and how well you connect. Keep an eye out for how well the counselor seems to “get you.” Are they empathetic, can you get to know them enough to feel like you have some things in common or that they are a bit like you? Does the counselor seem to pay attention to you?

2. Come regularly.

Just like with exercising at the same consistent time of day, you will start to become accustomed to a certain day of the week being yours to share, get care, learn, grow, and heal. You can look forward to it. If you miss weeks in between, sessions are spent catching up instead If you start and end on time, you’ll get your full time. Especially if your counselor is using a method that has a bit of a plan to it, like EMDR, there is a lead in, work, and an easing out. When sessions are cut short, the needed parts might not happen, or might not give the full effect or benefit.

3. Do your homework.

If you have homework, try your best to do it. If you’ve said yes to accepting it, you’re saying yes to saving some money and time – it’s not being completed in session, but reviewed and digested in session. If you don’t want homework, it’s OK to say that (see below – telling your counselor if something’s not working. If you don’t have time or would rather keep counseling in the counseling office – not that I’m recommending that (trying things out, practicing, at home is a great way to progress) – just say so.

4. Share even if you’re scared

It can be scary sharing intimate details with someone. That’s why it’s so important to find a counselor you connect with and can trust. But the more you can tell them about yourself and your history and your needs, the better able they are to incorporate those things into the therapy and help you process them and heal.

And 5. Tell your counselor if something’s not working.

Counselors are human beings. Just like you, we have grief, moves, children, hobbies, demeanors, etc. If something we’re doing isn’t working for you, you’re paying in money and time without benefit. Please please tell your counselor if you need them to hold you accountable, not push you so hard, change your schedule, work on different goals, or if you’re just having a day when you need to just “be” and not work on anything. We all need those days. I’m of the opinion that you know you best. I know human nature and development, psychology, family systems, and counseling but you know you.

So now I put it to you.

Pick one of these things to start with. And try it out with your counselor. If you want, you can even tell them I said to. Then post below or email me at robin@balanceinsight.com with how it went. Thanks for reading.

Childhood sexual trauma: What happens when the predator is your brother?

If you are alive and awake, you’ve likely read or heard about Josh Duggar, of the television show 19 Kids and Counting, molesting his sisters and a babysitter. From the television interviews, released police report, and news reports, it appears as if Josh admitted, in real time, at least 5 instances of sexual assault. While there is far too much parent bashing in the media, by Michelle and Jim Bob Duggar’s own admission, they did not report the crimes perpetrated upon their daughters and babysitter for at least 18 months, and Jim Bob, in particular, was told each time Josh molested again. Today we see more of the Duggars on television talking of their son Josh being crucified by the public, and we hear less about the victimization and repeated sexual abuse of their daughters.

Parents' Job

Josh was 15 at the time, a child, whose parents protected him the best they could. They tried to help him. That is the job of parents: protect your children and help them. All well and good. However, Josh’s sisters were even younger and more vulnerable. They needed even more protection than their brother, a predator living among them. They needed help. Michelle and Jim Bob did not protect them, and did not help them.

According to their account, and to their credit, they put rules in place like not letting boys babysit the girls, not letting them out of site, and not allowing “hide and seek.” What they didn’t do is report the sexual assault to the police, which would have stopped it. What they didn’t do is protect and help their daughters. When a predator, who by definition preys on the vulnerable, is living under the same roof as the victims, the victims are not protected. The public may never know, nor should we, in my opinion, whether and how many times Josh continued to molest during the 16 months before reporting the crimes to the authorities. But to be sure, Josh the child sexual predator had means and opportunities – parents have to sleep sometime.

Three Crimes

Crime number one is the daughters’ molestations as they were perpetrated. Crime number two is that Mr. and Mrs. Duggar did not protect their daughters, after the fact, by reporting that their young daughters were molested and removing Josh from the home. Crime number three is still happening: the Duggars are rallying around Josh, minimizing both the fact of the molestation and the impact by inserting qualifiers about it not being rape, Josh made a mistake, it happened over the clothes, just for a few minutes, and while the girls were asleep.

Child molesting is child molesting. You’re not a little bit molested. You’re molested. Whether or not their young daughters were awake, wearing clothes, or remember it, make no mistake, it has harmed them and will continue to harm them. Being molested by their brother will live with them forever. And so will their mother and father minimizing it.

What can we do?

What can you and I, as parents, do differently? Value our children, believe them, report their molester – regardless of, and especially if he is their brother in the same house; don’t minimize the crimes, pain, and impact of the trauma.

And we can call someone for help. Right now. Not in 16 months.

If you suspect your child, or a child you know, has been molested, protect them. Help them. Call the Childhelp National Child Abuse Hotline at 1-800-4-A-CHILD (1-800-422-4453), anytime, day or night, in any of 200 languages.

If you are a child being molested, believe it and know that no one has the right to molest you. Call the Child Abuse Hotline 1-800-4-A-CHILD (1-800-422-4453), and then press 1 to talk to a counselor. Call anytime, day or night. They will help make it stop and give you support. All calls are confidential.

And as always, I’m here. You can reach me in Issaquah at Balance Insight, 206-790-7270.

Thanks for reading, and be well.

~ Robin

Motherhood and the Luxury of My Broken Sleep

C’mon, admit it. When you were a child of napping age, you knew as well as I did how to muss up your hair, the sheets, and your clothing just so. I hated sleep. I excelled at scrunching up my face before leaving the bedroom, and making my voice just a bit croaky – to demonstrate that I had, in fact, taken the obligatory nap that I knew none of my friends had to take. Sometimes, my mom was on to me and sent me back to bed with, “Don’t you come out until you’ve slept; now I mean it!” I’d wait until she was quiet enough that I knew she was far away in the living room, maybe watching television, back when the channels were free. Or reading a true crime magazine she hid from the eyes of us kids. The coast was clear. Now I could quietly pull out Nancy Drew, or my Spirograph, something quiet to pass the time before mussing up my hair and sheets, smooshing up my face and clothing, and prepping my voice to sound sleepy so I could try leaving my bedroom again. I’d never really fall asleep during the day anyway. Outside the neighbors were loudly whooping it up on the swing set, seeing who could jump out and land the farthest, back when swing sets didn’t come with safety gear, and a good landing in grass and dirt was enough to knock the wind out of a kid – proving they were indeed a hotshot.

Later, when bedtimes moved out to eight, nine, or 10 o’clock, even with permission to read there always came a time when they yelled up the stairs, “I said lights out; now don’t make me come up there!” I still hated sleep. I moved in, under covers with a flashlight and a stack of Teen Beat magazines, studying Bobby Sherman and David Cassidy’s “Favorite Places to Take Girls on Dates,” and reading how to “Win a Trip to Dinner with Erik Estrada.”

For a short period, about age 21, I loved sleep more than dating, eating, dancing, camping, and anything else (except maybe Christmas). I easily slept seven or more hours a night. Even if I stayed until closing, at the pub, dancing in girl groups, I simply slept in longer the next morning.

Then came motherhood, and sweet baby Jeremy. Our perfect son who rarely fussed, nursed easily, potty trained easily, and was just so good-natured. Except at night. During the typical night, he ate more than four times. Four. That’s sleeping in less than 2 hour increments when you count the time it takes to change the wet diaper, nurse on one side, burp, nurse on the other side, burp, and snuggle him back in his cradle. His daddy placed the hot water bottle in the cradle every single time I nursed, removing it when Jeremy was rocking back to sleep. We tried not talking to him; that was a disaster. How can you keep a straight face and not play and interact when your baby coos at you at 3 or 4 am? I certainly couldn’t.

When he was 10 years old and still waking up throughout the night, I remember the thought hitting me that I had gone more than 10 years without a full night’s sleep. And I got up, calming him after a bad dream, bringing drinks of water, turning on the night light. Sometimes making hot vanilla milk to sooth him back to sleep.

Now, in my 50s I still sleep restlessly, waking often. I realize I’ve never really slept well, whether due to the chance of missing out on a good book or Spirograph, swinging or playing; or due to movie stars beckoning me to read about their cars, favorite foods, or pets; or due to my son, crying or cooing, hungry or scared. Or, now, due again to the chance of missing out, missing out on a memory of a son cooing at me in the dark 30 years ago, or sipping hot vanilla milk after a bad dream 20 years ago, or lately texting me “Good night to the old lady whispering hush.”

Motherhood never ends. I still can’t sleep; I might miss out on some motherhood.

*”Good night to the old lady whispering hush” from a beloved book Goodnight Moon, by Margaret Wise Brown, Harper Collins Publisher.