The Benefits of Music for Your Overall Mental and Emotional Health

Posted on May 30, 2021May 30, 2021 by Randi

Monique Bathis is a registered music therapist, and she provided the information for this article. This post describes music therapy and how you can use music on your own to benefit your overall mental and emotional health.

WHAT ARE THE BENEFITS OF MUSIC THERAPY?

“Music therapy is a research based allied health profession in which music is intentionally used to actively support people as they aim to improve their health, functioning and wellbeing” (Australian Music Therapy Association, 2012).

Music therapy programs are tailored to meet each individual’s needs and goals across various domains such as cognitive functioning, speech and communication skills, social skills, physical functioning, emotional development, mental health, pain management, or to enhance quality of life.

To be a music therapist, an individual has to complete a certified university course in music therapy. They also must be registered through the professions association in each country (for example, the Australian Music Therapy Association in Australia). To maintain registration as a professional, music therapists must engage in ongoing professional development each year to keep up to date with current evidence in the field.

THE BENEFITS OF MUSIC THERAPY for the mental health of CHILDREN AND ADULTS OF ALL AGES

Music therapy can help support people of all ages and abilities. You do not need to have a musical background to engage in music therapy. The use of music can stimulate and activate all areas of the brain simultaneously. It has huge potential to support anyone who engages in the therapy.

Music therapy can be practices across a variety of settings such as hospitals, educational facilities, mental health facilities, nursing homes, health programs within communities, correctional facilities, and private practice.

Some specific benefits of music therapy as outlined in the research include (refer to the Australian Music Therapy Association website www.austmta.org.au for more details):

Help manage anxiety and stress
Improves emotional regulation
Improve communication both verbally and non-verbally
Improves physical speech function
Foster self-sufficiency
Improves relationships
Improves gross and fine motor function and control
Helps regulate heart rate, breathing rate and blood pressure
Increases coordination
Improves core executive functions
Helps with memory and focusing
Increases the body’s production of endorphins
Improves recovery speed from injuries

Music therapists use a range of music therapy interventions and techniques to support the individual to reach their goals. Interventions may include:

Singing or instrumental play

This can help work on various speech/communication, cognitive, and/ or motor goals.

Songwriting

Songwriting can help support emotional development, mental health, and/or communication goals.

Listening to music either recorded or played by the music therapists

This can help support an individual’s emotional regulation and facilitate relaxation, or alternatively to boost mood and motivation.

Movement to music

Movement helps support sensory integration or physical functioning, e.g. balance or coordination.

examples of music therapy interventions for children and adults

One particular strategy music therapists use with children with developmental and speech delays is called Development Speech and Language Training through Music (DSLM). The goal is to enhance and facilitate speech development for these children. For example, if the goal was to improve the child’s articulation of specific sounds, you should use or write a song that has the target sound/s within the song. The child would sing along and practice this song to learn those sounds. This could be recorded for the parent to use outside of sessions and the long term goal would be for the child to be able to say these sounds with greater clarity. Assessments take place at the commencement of music therapy programs so that progress can be tracked.

When working with children with autism, the benefits of the strategic use of music and rhythm can improve motor functioning, such as those associated with oral-motor skills or gait. Rhythm is key when working with people who have neurodevelopmental disorders. It helps because rhythm it is not only predictable (which the brains loves), but also helps to reorganize the brain and synchronize movements.

There are some interventions that are specific to people with neurological disorders such as Parkinson’s Disease, Alzheimer’s/Dementia, brain injuries and neurodevelopment disorders such as autism. To use these specific interventions (there are 22), a music therapist has had to complete their Neurological Music Therapy training.

TIPS AND STRATEGIES TO USE MUSIC ON YOUR OWN TO AID IN YOUR MENTAL AND EMOTIONAL WELLNESS

Music can be hugely beneficial when supporting infants and families. For example, singing can connect parents with their medically fragile baby. Parents can also use music to support their baby or child who may be irritable or unsettled (for example, through the use of carefully selected recorded music or using voice/singing).

Music can be adapted and tailored to be age appropriate and suit the needs of the individual. Here are some ways that you can use music in your home to support yourself and/or your family:

(1) Create relaxation playlists to use when you or your child needs to wind down or calm

Try practicing taking slow deep breaths along with your child to some calming music. This provides opportunities to learn self-regulation skills and helps your child to maintain regulation. For younger children, you can use visual props like placing their favorite toy on their tummy and watching it rise and fall as they practice slow belly breaths.

(2) Create mood booster playlists and have a dance party to release any pent up energy

Moving to music through different movements and actions like spinning, jumping, clapping, and tapping different body parts can help with motor functioning, provide sensory input that helps to regulate their nervous system, and also teaches younger kids their different body parts.

(3) Sing with or without recorded music

Singing helps to calm the nervous system and releases oxytocin (our love hormone). This helps to boost feelings of connectedness and other feel-good hormones.

(4) Play instruments or drums together while you sing along to music that has a strong beat

This can support your children’s motor development as well as sensory development. Drumming, in particular, can be incredibly beneficial to support emotional regulation. Since it is a rhythm based instrument, it provides that much needed predictability to which the brain thrives. If you don’t have any instruments, you can make your own. Rice and plastic water bottles create great shakers, and plastic tubs and wooden spoons are a fantastic drum alternative.

(5) Use music to support routines and transitions

Power struggles can occur during daily tasks (for example, brushing teeth or getting dressed), as well as during transitions (such as packing away toys, leaving the house, or bedtime). Singing songs that relate to the task or transition is a great strategy. It adds playfulness and connection in those moments and helps your child prepare for the upcoming task. This increases the chances of cooperation and aids in transitions.

(6) Play or sing songs to support learning opportunities

Music activates memory centers of the brain. Therefore, songs can help children learn various concepts such as the alphabet, numbers, colors, days of the week, seasons, timetables, etc. Songs support speech and language. It also helps it to retain and recall information with greater ease. How else would young children be able to remember 26 individual names of letters if it weren’t for the Alphabet Song?

(7) Play music to create a more positive auditory home environment

Turning off the TV/device and other unnecessary noise and replace it with music. This can help to reduce overstimulation. It can also help to reduce meltdowns and create a more calm, relaxed household for all.

(8) write your own song to aid in anxiety

Songwriting is beneficial as a way for an adult or child to express themselves in a creative way. It also is helpful to put thoughts and feelings into song format.

Music is a great tool to use at home in various ways; however, only a board-certified music therapist provides music therapy. When seeking out a music therapist, it is crucial to find one with whom you feel a connection.

To get more information about music therapy, or to get in touch with Monique, you can contact her via social media as well as email:

Instagram – moniquebathis.rmt

Facebook – www.facebook.com/moniquebathis.rmt

Email – evolvewithmusictherapy@gmail.com

There are many benefits of music. I hope this article inspires each of you to incorporate music into your lives in different ways!

How to Find Happiness? Give Yourself Acceptance and Compassion

Posted on May 25, 2021May 28, 2021 by Randi

Self acceptance and compassion is the key

my battle with acceptance and compassion

There are often times in life when we are just trying to put one foot in front of the other. Like I’ve written before, life is HARD. Parenting is HARD. Marriage is HARD. Even harder is understanding that the only way to find happiness is through acceptance and compassion for ourselves.

As an adult, I had the same feelings of sadness and anxiousness that I did from my childhood. I felt disgust that I felt scared about things, angry that things that came easier to others were so hard for me, and self-loathing that I couldn’t just let go of my feelings of sadness about my mother and about my childhood.

Those feelings never went away, despite trying all kinds of therapy and implemented every suggestion and tool that they gave me. I was desperate to figure out why. With each failed attempt I asked myself, “What is wrong with me?” and, “Will I ever get better?”

One day I was asked a question by a therapist that I had never been asked before. I was explaining how badly I felt that nothing I did ever worked. She looked at me and asked, “What if there is nothing wrong with you?” Say what? I was speechless. I had a list the size of my arm of things that were wrong with me. Why in the world would she say that?

the road to healing and compassion

I was told by more than one therapist that happiness is acceptance of who you are. That made as much sense to me as the question I was asked. I was seeking professional help because I wanted things about me to change, so how could I accept them? This was the ultimate catch-22. I needed to accept the parts of me that I disliked to heal the parts of me that I disliked? I couldn’t wrap my mind around that.

No matter how much I tried, I couldn’t get that question I was asked out of my mind. There were so many years I tried to fix myself, that it never occurred to me that maybe giving myself permission and compassion to feel however I needed to feel would set me free.

I had endless compassion during my husband’s journey of sobriety. I felt nothing but compassion for my daughter and was her number 1 supporter and advocate. Furthermore, when she felt badly about herself because of her learning issues, I told her that she might learn in a different way, but that doesn’t define who she is a person . I reminded her that who she is as a person is what defines her. I even had compassion for my mother because her own mother had been abusive to her. Why in the world could I have compassion for everyone else, but I couldn’t give myself that same support and understanding?

giving ourselves permission to embrace our emotions

Regardless of what our set of circumstances may be, we all feel sad, anxious, and badly about ourselves from time to time. We have all put pressure on ourselves, and we have all judged ourselves . Whether it is getting mad at our kid and losing our temper, feeling overwhelmed because of all that we’re juggling, or feeling badly that we didn’t do or say the right thing, we are all guilty of not giving ourselves grace, compassion, and forgiveness. We forgive the people we love, but do we forgive ourselves? What if we showed compassion for all parts of ourselves instead of judging ourselves?

I finally discovered the answer to my lifelong question of how to accept myself. What if I defined myself based on who I am as a person, and had compassion for my struggles? What if I understood that it was perfectly understandable for me to feel the way I feel based on my life’s circumstances? Even crazier, what if I recognized that what I went through would affect anyone? What if instead of judging myself and feeling shame, I applauded myself for being the person I am, despite all the terrible things that happened to me?

finding happiness within yourself means acceptance and compassion

It took me awhile to find my way, but I now know that the key to happiness is acceptance and compassion. Just as I told my daughter that she is defined by the person she is, I now understand that labels don’t define me. Who I am as a person is what defines me. I can show acceptance and compassion for my struggles, and by doing so, leave space for healing. I have learned that not only am I okay with who I am, I am proud of who I am, flaws and all. Accepting myself is how I found happiness.

Acceptance means understanding who you are and why you are the way you are. It means understanding your struggles and showing love for ALL parts of yourself. What if the next time we feel shame or badly about ourselves, we ask ourselves how we would feel about someone else who had the same feelings or went through the same circumstances? I’m willing to bet that if it was the same circumstances happening to someone else, most times we would feel empathy and understanding for that person. The only way we can be happy is if we show ourselves acceptance and compassion.

No matter what cards life has dealt us, we all have struggles. Everyday life, and especially life during a pandemic, is a world filled with uncertainty, hardships, and confusion. My hope is that now, more than ever, instead of beating ourselves up, we are able to lift ourselves up. We don’t know what tomorrow will bring. If we show ourselves compassion and acceptance, maybe, just maybe, we can be better equipped to handle whatever comes our way.

Why I Blog About My Personal Life and Experiences

Posted on May 21, 2021May 21, 2021 by Randi

I never expected to start a blog. My personal experiences were something few knew about. What made me go from tightly lipped to my life being an open book? There is a reason why I started blogging, and it is directly linked to why I blog about my personal life and experiences.

I STARTED TO BLOG IN ORDER TO HELP PEOPLE THAT WERE STRUGGLING

Rewind to when the pandemic first began. Isolation became our way of life, and confusion and helplessness were our norm. I remember thinking about how hard it must especially be for those who live alone.

I am a child abuse survivor. Anyone who reads my blog now knows that painful fact about me. What you may not know is that this personal and traumatic life experience caused a snowball effect. I thought about others who are child abuse survivors, and how they were no longer able to seek outside support due to quarantining. My heart broke for people who were struggling alone. I decided to look up child abuse foundations and ask if there was a way I could help.

I came across foundations looking for writers to share their personal life and experiences. I have always loved writing, and I have written poetry from the time I was a child as an outlet for the pain I have felt. I decided to submit my story about the importance of awareness to two of these foundations (NAASCA.org and CPTSDfoundation.org).

SHARING MY PERSONAL LIFE AND EXPERIENCES allowed me to spread comfort and awareness

The feedback I received warmed my heart and made me feel like I was helping others to not feel alone. At the same time, I felt that by sharing my story I was taking control of my life. I cannot change what happened to me. However, if I can bring comfort to others, then something good can come from the unimaginable.

I continue to contribute regularly to these amazing organizations. I wanted to do my part to break the stigma regarding those topics, and the only way I could do so was by example. As a result, I decided to start blogging so I could spread awareness about trauma and mental wellness. This branched into also sharing about what I’ve learned from my relationships and from parenting my daughter.

MY FIGHT AGAINST COMPLEX POST TRAUMATIC STRESS DISORDER

I mentioned in prior posts that I have Complex Post Traumatic Stress Disorder (C-PTSD), and that I would discuss it more fully in another post. I now feel it is the time to do so. For most of my life I didn’t even know what C-PTSD was, or that I had it. Although it is not officially diagnosed by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), it is related to Post Traumatic Stress Disorder (PTSD). PTSD is recognized by the DSM-5, and it is caused by extreme fear due to a traumatic event. Symptoms include flashbacks, hypervigilance, and avoidance of things associated with the trauma. C-PTSD is also caused by trauma; however, it is caused by repeated or prolonged trauma.

My C-PTSD was caused by my prolonged abuse due to my mother throwing me out of the house from the time I was eight years old.

My mother also vacillated between loving me and wanting nothing to do with me. Other forms of trauma were her making me believe that it was my job to take care of her emotional needs in order to feel safe and loved. Growing up with no sense of safety, support, or love caused me to view the world as a very scary place and for me to feel frightened all the time. If you want to read more about my story of abuse, you can read about it here.

My symptoms of C-PTSD include having nightmares about what happened to me, watching something on TV or reading something that causes me to emotionally flashback to my trauma (I don’t visualize it, but I feel the sadness caused from it), and negative self-perception. Additionally, I used to have a distorted perception of my abuser, as I felt completely dependent on her. I still struggle with emotional regulation because certain things trigger me. When I get triggered, I feel completely panic stricken and helpless, just as I did when I was a child. Although I remember most of what happened to me as a child, there are some things I don’t fully remember. Having gaps in your memory or blocking things out entirely is another symptom of C-PTSD (healthline.com, 2018).

My biggest symptom is my ongoing struggle with anxiety. My autonomic nervous system is overactive due to my prolonged and intense trauma. In other words, I am hyperalert and in “flight or fight” mode, feeling continuous anxiety (ncbi.nlm.nih.gov, 2020). I have written numerous blog posts about the physical and emotional symptoms of anxiety, the types of anxiety disorders, and two different articles filled with various strategies and tips to manage anxiety in adults and children .

WRITING ABOUT MY PERSONAL LIFE AND EXPERIENCES HELPS BRING HOPE

These personal experiences are not easy to write about. It is not easy to write about having C-PTSD. In fact, I have broken down after writing many of my blog posts, specifically the ones about going no contact with my mom, my relationship with my inner child, and my story of abuse. I am taking wounds that will never fully close and reopening them by pouring my emotional pain onto the computer screen. Despite what many have thought, it does not give me closure or help with my healing because I write from the heart. To do so, I must fully connect with the words I am typing. In some ways, that means I experience it again.

So why do I write about things that cause me pain?

Three words: Awareness and hope.

I want to show the world that scars do not have to be present to be felt. In fact, the scars left by emotional and mental abuse may be invisible, but that does not mean they are not potent. They cause immeasurable damage to the minds and souls of those who experience it. It is much harder to prove emotional and mental abuse, let alone have someone intervene. This type of abuse will continue unless there is more awareness. With every story I tell, my hope is that one person gains awareness. If one person now understands, perhaps one child won’t have to experience that trauma.

HOPE IS ONE OF THE MOST POWERFUL WEAPONS YOU HAVE

That is where hope comes into play. Hope. It is a word that I have clung to my entire life. Hope allowed me to keep going during my childhood. I would tell myself that maybe if I was hurting, that meant somewhere out there one child wasn’t being abused. Albeit unrealistic, it was my hope that my pain was sparing someone else. That hope brought comfort to something that no child should ever endure.

I started blogging about my personal life and experiences, and I will continue to do so, because I want to spread hope. I want people to know that no matter what you have endured, no matter how broken and alone you feel, there is always hope. There is so much that can be taken away from each of us, so much pain can be inflicted upon us, but hope is the one thing that is ours. Even in our darkest moments, even when we feel the world has turned its back on us, hold onto hope. Hope is what brings us out of the darkness and into the light.

I hope my words bring each of you some hope. Hope that things can get better. Hope that you are not alone.

Hope that you matter and your story matters. Hope that you can rise no matter how many times life has thrown you down. Hope that you can heal. Hope that you have survived and will continue to survive no matter how hard life may be. Hope that you will remember to feel hope even on the days you feel like giving up.

I never thought I would start a blog. Yet here I am blogging my life story. I appreciate every person who has reached out to me with their personal stories or to let me know that my words brought them comfort and hope. To each of you, thank you. You inspire me to keep blogging and to keep sharing.

15 Lessons Learned in Life Every Child and Adult Should Know

Posted on May 16, 2021May 19, 2021 by Randi

Life is filled with obstacles, but my aspiration is that my child navigates it with courage, determination, and grace. Some life lessons she will have to learn herself, but my hope is that my words can guide her along her journey:

15 powerful LESSONS LEARNED IN LIFE everyone should know

(1) Don’t be afraid to use your voice

There will always be people who won’t agree with what you are saying, and that is okay. If you believe in something strongly, keep standing by your convictions. Don’t allow anyone to diminish your feelings or beliefs. Stay true to yourself and let you head and you heart be your north star. If you are willing to follow them, they will always lead you in the right direction.

(2) This world can be a cruel place, and people may judge or comment about how you look

It is okay to take pride in your appearance, but remember that your looks should not define you. Strive for kindness. Unlike beauty, kindness does not fade with age. There will be times that it is tempting to combat cruelty with cruelty. There is enough anger and hate in this world. Allow the light within you to lead you out of the darkness.

(3) Weight is simply a number on a scale

It is easy to fall down the rabbit’s hole if you focus on those numbers. Instead, strive to be healthy. Eat fruits and vegetables and exercise. It is okay to enjoy a snack or eat a bowl of pasta. Remember to do things in moderation. Take care of your body as opposed to trying to change your body. This is a very important life lesson.

(4) You can be anything you want to be

Really. Don’t listen to anyone who tells you otherwise. Reach for the stars, and do something that you feel passionate about. It is okay to have high ambitions. Don’t allow yourself to settle for anything less than what will make you happy. Always believe in yourself.

(5) It is okay to be emotional

That may make some people uncomfortable, and that’s on them. Some may tell you to “stay strong”. Expressing your emotions is what truly makes you strong. Trust your emotions. Don’t bury your feelings or let others tell you how to feel. It is normal and healthy to express your feelings. Care. Care deeply and feel deeply. If more people were like that, the world would be a much better place.

(6) There is no weakness in forgiveness

Like everything else, this needs to be applied in moderation. Forgive those who genuinely care and respect you. There will be people who will mistake your kindness for weakness. Those people will try to take advantage of you. Don’t have those types of people in your life. People will make mistakes, and you will make mistakes. That is par for the course. Forgive yourself and forgive others. Don’t allow the weight of mistakes to crush you.

(7) Have respect and compassion for others and for yourself

Accept and love all parts of yourself. Remember to always treat others the way you want to be treated. Set boundaries and hold yourself and others accountable for respecting those boundaries.

(8) It is okay to be different

Stay true to who and what you are. It is difficult to be different in this world because there is a lot of judgment and ignorance. That doesn’t mean you should allow those types of people to dictate how you live your life. There are enough sheep in this world. Be a leader, not a follower, and always march to the beat of your own drum.

(9) Your body, your choice. Period.

Don’t let anyone tell you what to do with your body. Hug those you want to hug (if they want to be hugged). Kiss those you want to kiss (if they want to be kissed too). If you don’t feel comfortable doing something, then don’t do it. Just as it is better in life to say “no” rather than go along with what others say or do, the same applies to your body. You get to decide when, where and how you use your body.

(10) There are others in this world who may be afraid or unable to stand up for themselves

Just as you should use your own voice to stand up for yourself, remember to speak up if someone else is getting mistreated. Remember that saying nothing speaks volumes.

(11) Love is a gift and a privilege

So is trust. Both should only be given to those who earn it and treasure it. Love wisely, but don’t be afraid of loving. Love is the only answer in a world of endless questions.

(12) Try your best at everything you do

If you are only willing to put in partial effort, it isn’t worth any effort at all. Don’t confuse effort with perfection. Nobody is capable of perfection. Your best will sometimes be better than others, and sometimes others will be better than yours. Do the best you can and accept that your best is all you can strive for. Whatever the outcome might be, be proud of yourself for trying. I will always be proud of you too.

(13) Life is comprised of a series of choices

Often the right choice is the harder choice. Choose right over easy every time. It is worth the extra effort to be able to look at yourself in the mirror and be proud of who you are.

(14) Inevitably life will knock you down

The truth is that life is a series of curveballs. No matter the circumstance, always get back up and keep on going. Learn from the lessons life teaches you. Perseverance and believing in yourself are essential ingredients to navigate through the murky waters of life. It may feel like the world is turning its back on you, but determination and hope will always help you find your way.

(15) Remember to not just live life, but to experience it

Remember to see the forest through the trees. Have fun. Spend time doing things that make you smile. Enjoy your own company, but also enjoy the company of others. Life is an adventure, and it is up to you how you live it.

There are many lessons I have learned in life. My hope is that these lessons will remind my child (and yours) that life has so much wisdom in it, if we are open to learning from our experiences.

Why Feeling Responsible for Other People’s Actions Sabotages Your Life

Posted on May 12, 2021May 14, 2021 by Randi

I must have done something to make that person act that way… He broke up with me, so I must not be good enough… My daughter is acting out; therefore, I haven’t done my job well as a parent…When the people in our lives fail to behave or act as we see fit, instead of making it about them, we often point the finger at ourselves. Not only do we judge ourselves for our own struggles and behaviors, but we make the way others behave and feel a reflection of us. Why do we feel responsible for other people’s actions towards us?

I GREW UP FEELING RESPONSIBLE FOR OTHER PEOPLE’S ACTIONS

I remember first feeling I was responsible for other people’s actions when I was a child. My mother would do horrific things to me and tell me it was my fault. She would tell me that if I did what she wanted me to do, then she wouldn’t have to do those things. It was at that point that it was engrained into me that I was to blame for how others acted.

When relationships with boyfriends ended, I would go over in my head every conversation, every interaction, everything I did. I felt that I must have done something to make that person not want to be with me.

It never occurred to me that it wasn’t anyone’s fault, and that sometimes people grow apart or Aren’t meant to be.

My longest relationship outside of my husband was for four years. We were about to get engaged, but the ongoing issue in our relationship was that some of his family members were cruel to me. I was more religious than him, and they didn’t like that. When he abruptly ended our relationship, I felt heartbroken. I never stopped to think that maybe the end of our relationship wasn’t because I was damaged or unlovable, but instead because he lacked the maturity to stand up for me.

When my husband started using pills, I again felt it was my fault. Every time he would lie and tell me he didn’t use, or tell me that it was my fault he was using (addicts are very good at blaming others for their habits), I would blame myself. His actions were because of me, his lies were because of me, his usage was because of me. If I had been a better wife, had been a better person, he wouldn’t be doing this.

false judgment based on things out of our control

I felt I failed as a mom when I couldn’t control my daughter’s hyperactivity. When she started struggling at school I immediately felt that I had somehow wronged her. My initial reaction was to feel responsible rather than look at the underlying cause of the behavior.

I spent most of my life feeling like a failure because not only was I the cause of every single person’s issues, I was also the cause of my own. I made myself responsible for everyone and everything. When I put the world’s problems on my shoulders, how could I not expect to feel like I kept playing the losing hand?

It is easy to fall into the trap of thinking that the way we are treated is a reflection of us. To some extent that is true- we do have a say in the behaviors we accept from others. We don’t have to be around people who mistreat us or do wrong by us. Boundaries are crucial in order to protect our needs and well-being. However, the words and actions that our friends, coworkers, husbands, wives, children, parents use are their choice, and their choice alone. The only person who we should be accountable for is ourselves.

BLAMING OURSELVES FOR THE STRUGGLES OF OUR CHILDREN

Some may argue that we are accountable for our children, and to a certain extent that is true. We are supposed to teach and guide our children. We are supposed to model and teach kindness, morals, values, compassion, empathy, healthy coping mechanisms, emotional regulation, and the importance of owning up to our mistakes. However, we cannot force our children to do anything. We provide them with the map, but whether they choose to follow that path is up to them. That doesn’t mean we cannot help them when they steer off course and encourage them to stay on the right path. However, at the end of the day, we can do everything right and still they might lose their way.

Another thing to keep in mind is that the path that we think is best for our children may not be the path they feel is best. We often envision what are children will be like and who they will become as adults.

We have good intentions, but we project those visions onto our children.

For example, if you are a doctor, and your father is a doctor, and his mother was a doctor, chances are you are going to assume your child will become a doctor. What happens if your child can’t stand the sight of blood? What if your child wants to be an artist instead?

I mentioned above how I felt I failed as a mother when my daughter struggled in school. I was able to do well in school, so why was my daughter having issues focusing? Why wasn’t she able to do what the other kids did so naturally? I felt I was to blame. When we found out she had ADHD, it shattered expectations I had. I was a straight A student, and I imagined my daughter thriving academically too. I projected who I was onto her.

That is where the answer to my lifelong question of, “Why do we feel responsible for other people’s actions, and how do we stop doing that?” comes into play. We blame ourselves for others because we set up expectations for other people. However, we cannot control how others will act. When we accept people as they are without expectations, we are able to see their choices and decisions as their own.

TAKE ACCOUNTABILITY FOR YOUR ACTIONS AND HOLD OTHERS ACCOUNTABLE FOR THEIRS

When I put aside my vision of how my daughter should be and saw her for herself, I was able to see that she is special and wonderful just the way she is. I was able to give her the support and tools she needed to thrive. My map for her changed because I hadn’t made that map for my daughter; I made it for myself.

The people in our lives are not us. Therefore, the way they act and speak will not be the same as what we would say and do. We need to see each person as they are, good and bad, and realize that their thoughts, behaviors, emotions, successes, and failures define THEM, not us. If a person does something to hurt us, that reflects them. If a person does something that is wonderful, that is about them too. For example, I can applaud my daughter for her efforts and support and help her with her challenges, but her mistakes and successes are her own. If we can let go of the expectations we have for the people we have in our life and accept them as they are, we will no longer judge ourselves.

Here is the ultimate truth. IT WAS NEVER ABOUT US.

Just as someone else isn’t to blame for our choices, we don’t get to make ourselves responsible for other people. Codependency isn’t just about relying on someone to make us feel better about ourselves. It is also knowing that each person has the freedom to make their own choices, and it is up to us to decide if we can accept those choices. It is not up to us to change people.

Therefore, I strive to be the best daughter, sister, mother, wife, and friend I can be. I will focus on my actions and behavior instead of others. People are responsible for their choices in life, and I am responsible for mine. I will accept each person as they are, not who I want them to be. If I cannot accept the way someone treats me, then I will not have that person in my life. I try to let go of any expectations of how marriage, friendship, parenthood, and any other relationships should be, and see each relationship as it is.

No good can come from blame and judgment. It does not change the current situation, but only causes feelings of shame and guilt. I cannot promise I will never judge myself again. Old habits are hard to break. What I can promise is that I now know that in acceptance of others and myself I can let go of judging myself. I see others as they are and I see myself as I am. None of us are perfect, but I am proud of who I am becoming, and I am proud of the people in my life- just as they are.

Toxic Positivity Is Harmful To Your Mental and Emotional Health

Posted on May 7, 2021May 7, 2021 by Randi

Gratitude jars. Gratitude journals. Stay positive. Stay strong. It could be worse. Focus on the good in your life. Positive vibes only. Choose happiness …. These are all things that we do and say to be mindful of the importance of positivity. We remind ourselves and others to see the glass as half full rather than half empty. Positivity is a good thing, but is there such a thing as too much positivity? That is where toxic positivity comes in, and it is harmful to your mental and emotional health.

What is Toxic Positivity?

Toxic positivity is the belief that the way to cope with any situation is by putting a positive spin on it. Everyone has their own feelings, and one person’s circumstances may seem minimal to another. However, positivity should not be forced upon someone due to different perspectives. Toxic positivity is harmful because it prevents a person from focusing on their painful or negative feelings and/or experiences. If thoughts and/or comments minimize, deny, or invalidate one’s feelings of emotional pain and duress, it is toxic positivity (www.medicalnewstoday.com, 2019 ).

What are signs that you are suffering from toxic positivity?

Burying your actual feelings
Believing that those who act positive all the time are stronger
Dismissing emotions or things that are bothersome
Feelings of guilt for your emotions
Minimizing feelings/emotions
Urging others/yourself to be happy no matter what
Giving unsolicited advice and trying to change a person’s perspective about their feelings/emotions
Criticizing others/yourself for feeling emotions that aren’t positive (www.thepsychologygroup.com, 2020)

Why is Toxic Positivity Harmful to Your Mental and Emotional Health?

(1) Causes Feelings of shame

If we are told that we should always have a positive outlook, that sets us up to believe that our feelings are bad unless we feel positive. This promotes feelings of shame and guilt. We will feel shame for how we are feeling because of being judged by others.

(2) Makes unpleasant and difficult emotions bigger and more difficult to handle

When we deny, suppress emotions, and/or keep feelings to ourselves, this only puts a temporary band aid on our pain. Although we may put on a façade of being fine, that doesn’t mean that we are okay on the inside. We all need a healthy outlet to express ourselves and address our feelings. If feelings are suppressed, they will eventually come out in one form or another. Those feelings may become intensified because of the time that was spent avoiding it. One also may turn to unhealthy coping mechanisms.

(3) Lack of connection

If we feel judged or feel shame for our feelings due to toxic positivity, we may choose to hide those parts of ourselves. This results in superficial relationships where we only show certain sides of ourselves. As a result, relationships are disingenuous and lack honesty and intimacy.

(4) Lack of communication

Communication may be limited due to a lack of support and validation for feelings other than pleasant ones. Discussion would be selective instead of a true connection where you can be yourself with others. Additionally, problems and concerns cannot be solved if they are not acknowledged and addressed.

(5) Underestimate abuse

If we don’t allow ourselves to acknowledge our hardships, we are more likely to stay in abusive relationships and toxic situations.

(6) Low self-esteem

Toxic positivity causes us to feel badly about our feelings and emotional responses, which in turn makes us feel insecure and lack confidence.

(7) Less likely to seek professional help

If we are burying our feelings, we will not get the help we need to work through them.

(8) Psychological difficulties

A lack of processing our feelings can cause prolonged grief, increased stress, increased substance abuse, and PTSD (healthline.com, 2020). A study found that people who avoid acknowledging emotions damage their psychological health (washingtonpost.com, 2019)

tips and strategies

(1) Accept difficult emotions

As I discussed in my it’s okay to not be okay post, it is necessary to recognize that negative and/or unpleasant emotions are normal. We are not going to be okay all the time, and that is part of life. Show acceptance for how you are feeling by acknowledging your emotions. Instead of trying to force them away, allow yourself to feel however you feel. Writing down your feelings is a good way to process them and helps us to better manage them.

(2) Validate and reinforce other’s feelings

Encourage others to speak about their feelings, and do not avoid conversations that make you feel uncomfortable. Do not try to fix someone else’s problems or feelings or offer unsolicited advice. Instead, show support and empathy. Reinforce that you understand how they are feeling and ask how you can help them. Sometimes having someone validate your feelings is all a person needs. Remember, you don’t need to feel the same way that they do in order to show support and empathy. Validation is about acknowledging how they feel without judgment.

(3) Give yourself compassion

When you are experiencing difficult emotions, give yourself the support and compassion that you should show others. Judging yourself will only cause you to run away from your feelings.

(4) Take the time to care for your well-being

Having a self-care routine allows you to take time for yourself and prioritizes your mental health. This ensures that you are in tune with your feelings instead of ignoring or minimizing them. Self-care is not a cure for negative feelings, but it helps you to be aware of your emotional and mental needs.

(5) You can feel opposing feelings

As someone who has chronic anxiety, I know firsthand that I feel anxious while also feeling grateful. One does not supersede or replace the other. We all have a range of emotions and feelings, and we can feel more than one at the same time. Recognizing that it is okay to feel opposing feelings allows us to better manage our emotions. It is important to accept how we are feeling while seeking healthy coping mechanisms to process those feelings/circumstances. Some emotions will linger more than others, and that is okay. Healthy positivity means feeling authentic emotions, whatever they may be.

(6) Set realistic goals

Instead of suppressing emotions, set reasonable goals that focus on behavior rather than emotion. For example, if you like Pilates, set a goal to do Pilates a certain number of times that week. We cannot and should not try to control how we feel, but we can choose activities that promote mental wellness and feelings of accomplishment.

(7) Set boundaries

What makes positivity toxic is when it is forced upon you so that authentic emotions are being discouraged. If you speak to someone who is promoting toxic positivity, either disengage or let the person know that you don’t agree with that message. We cannot control what others do, but we do get to choose our company.

(8) Be selective with social media

Social media is great for many reasons, but it often showcases only the happy and positive aspects of our lives. Comparing ourselves to others can make us feel shame, and it also promotes an outlook of only positivity. Recognize what is harmful for you and stay away from pages or websites that encourage toxic positivity.

(9) Seek support

Instead of keeping your feelings to yourself, find family, friends and/or a professional that is supportive. Talk to them about how you are feeling and when you are struggling. Surrounding yourself by people that encourage your feelings, good or bad, will help combat toxic positivity.

(10) Avoid labels

Instead of labeling emotions as good or bad, try to see them as messages. They are there to show you what you need and how to make sense of experiences. I remind myself often that my feelings of anxiety are not good or bad. Remember that however you are feeling, those feelings do not define you (healthline.com, 2020).

final thought

The pandemic has brought about a world of uncertainty and fear. We have all had our lives disrupted, and many of us have lost loved ones or are facing economic hardships. It is okay to try to see the positive side of things, but those feelings cannot be forced. Toxic positivity is harmful for your mental and emotional health, and we need to put an end to it. Allow yourself to grieve and feel your emotions, whatever they are. Be a safe person for your friends, family, and loved ones. We cannot make difficult situations better, but we can support one another. That makes all the difference.

How It Feels To Have ADHD In My Daughter’s Own Words

Posted on May 2, 2021May 5, 2021 by Randi

My 8 year-old daughter watches me write often. She requested to write a post about how it feels to have ADHD. The following is written in her own words (with some spelling and grammatical assistance) on behalf of parents and children who live with ADHD. She also provided some strategies she uses to help her.

HOW ADHD MAKES ME FEEL

Hi. My name is Brielle. l am eight years old, and l am about to tell you how it feels to have ADHD.

I started to realize I had some difficulty in school when I was in Kindergarten. l had a really hard time understanding number bonds and how they worked. I was confused and couldn’t do schoolwork on my own. The other kids during learning center would sit at the desks and do their work, but I couldn’t do it. I had a hard time understanding new things because of trouble paying attention. I would think about other things. The teachers thought I didn’t know anything. I would go home, and my mommy would explain things to me a few times before I understood it. I was able to learn number bonds because my mommy taught it to me. She was able to teach it to me in a way that made sense to me.

My mommy now homeschools me. When my mom is teaching me l still have trouble focusing. l am still thinking about many things all at once. A lot of times I rush through my school work and I don’t want to double check to make sure I did it correctly. I just want to finish everything quickly.

Having ADHD makes me feel like there is constant noise going on in my head.

The next day l don’t remember the things l just learned the day before. My mommy has to review what I already learned. ln kindergarten everyone else would do their work when the teachers told us to do our workbooks. l had no idea what to do. l felt confused all the time. l like my mom as a teacher because she explains things to me well and helps me to understand.

I AM HYPER ALL THE TIME AND MY MIND IS ALWAYS ACTIVE

When l am hyper I’m often rough with my cats and my dog. l will sometimes jump on the couch and on people. I run around and get hurt. I have a hard time stopping myself. My body is always full of energy.

l never get tired. l could get three hours of sleep, and l would not be tired. I get sick often because I don’t get enough sleep.

At night I think about a lot of things, so I have trouble falling asleep. I leave my room many times to go into the hallway. Sometimes I have to go to the bathroom, but other times I feel like I have to go but I really don’t. It’s hard for me to get comfortable.

It can take 1-2 hours for me to fall asleep once my mommy leaves my room. When I wake up in the middle of the night l stay up and go to the bathroom every few minutes or l go play with my cats. No matter what time I fall asleep I will wake up the same time each morning. l think l do that because it is so hard for me to sleep and I’m bored.

Sometimes my brain tells me to lie and to do the wrong thing like climb on countertops and sneak downstairs during the night.

my mommy tries to help me to stop and think before doing something, but I always act first.

I understand that doing some of those things can get me into trouble. I’ve gotten hurt a lot because I always run around, and I fall many times. I still do it anyway because my body acts before I am able to think and stop myself.

TECHNIQUES THAT I USE TO HELP MANAGE MY ADHD

I try to tell myself, “l am going to fall asleep.” Many times that doesn’t work for me because I’m not tired. That is what having ADHD feels like. It can make sleeping very hard sometimes. l wear an eye mask, and l try to imagine things that make me happy when I’m lying down. That is helpful sometimes. Maybe it can help you.

You will have ADHD forever and you cannot change that, but what you can change is what you are doing now.

Putting my feet on the wall and listening to yoga music relaxes me. You can do that along with your kids if they are hyper. My mom does that with me and it helps. If you have a child with ADHD, this is helpful to calm down and focus. My mommy calls it a legs up the wall pose.

Sometimes when I am hyper, I go into my playroom and push on the wall for 20 seconds. I also run laps pretending that there is a wolf chasing me.

During school when I am having trouble focusing, my mommy gets my attention and says, “1-2-3, eyes on me.” She also tells me to put on my listening ears and my looking eyes. That gets me to pay attention, and then I am able to listen to her explaining things to me. She will give me breaks when I need them, and she sings songs about what I’m learning to help me remember things.

My mommy also gives me reminders to always double check my work before handing it in. When my body tries to tell me to do something I shouldn’t do or I try to rush through my work, I tell myself and my mommy tells me that ADHD isn’t the boss, I am!

I have two favorite breathing exercises to help me calm down. One is where I start by squeezing my feet and let it go, then my legs, then my tummy, chest, arms, and face. At the end I squeeze my entire body at the same time. The second exercise is what my mommy calls 4-7-8 breathing. You take a deep breath in and count in your head for four seconds, then hold your breath for seven seconds, then let out the air for eight seconds. You can do this as many times as it takes before you feel relaxed.

There is an area of my room that my mommy calls my calming corner. I go into my room and squeeze some of my toys to help me calm down. Sometimes I jump up and down, which gets some of my energy out. I also have a bean bag chair that I throw myself onto. My parents put or roll heavy things on me (my weighted blanket or an exercise ball) to help calm my body down. That helps me to relax because I like the pressure on my body. They also sometimes give me big squeezes to help me calm down.

Since I have a lot of energy, I like to go outside a lot. When my parents take me outside, I run around and I go on my scooter and swing. This helps me because I like fast rides, and it relaxes me a little bit.

NO MATTER HOW ADHD MAKES YOU FEEL, KNOW THAT YOU ARE NOT ALONE

For other kids that have ADHD, you are not the only one. There are many other children who have it and have to deal with it like I do. I understand what goes on and how it makes you feel, but it’s just something you have. It’s not who you are.

So read this post and tell your kids to read this. I want them to know that they are not the only ones who have ADHD. I have ADHD and I understand. They are not alone. This is what it feels like to have ADHD. I hope this will help parents understand what their children have to go through every day.

Thank you for reading my post! My mom writes to try to help people. Please share my post so that I can help many people. If you or your kids have any comments or questions then leave a comment or send an email. Don’t forget to subscribe to my mommy’s blog!