Woodside School District

Wildcat Wellness

Back-To-School AnxietyTop of Page

Tips to Help Kids with Back-To-School Anxiety

The start of the school year can be rough on some kids. It's a big shift from summer's freedom and lack of structure to the measured routines of school. And sometimes that can build up into tears, losing sleep, outbursts and other classic signs of anxiety.

Click HERE to read and learn details about putting these helpful tips into action for your child:

Listen to your kid
Be specific
Let kids be the experts
Positive messaging
Talk through previous triumphs
Reach out to the teacher
Start the routine early
Do a dry run
Social connections
Don't ignore clothing anxiety
Read some books
Chill out after school
Remember: Easing anxiety can take time
Parents have anxiety, too
Signs that it's not normal

And one more article about dealing with BTS anxiety:

How Can I Help My Child Cope With Anxiety About Going Back to School?

Encouraging Independence & ResiliencyTop of Page

Find yourself guilty of over-parenting? It happens to the best of us even though we know how important
it is for our children to develop independence and resilience. We all want to protect our children from
harm and keep them safe. But when we overprotect and don’t allow our children to struggle, they miss
out on valuable opportunities to grow and develop life skills and confidence. Here are some helpful
articles on encouraging your child’s independence and resilience:

This article addresses the challenge of knowing when to soothe your child and when to back up
and let them learn to cope.
http://www.slate.com/articles/life/the_kids/2016/06/when_to_give_crying_kids_comfort_and_when_to_tell_them_to_buck_up.html

We are hearing more and more about the importance of children developing grit and resilience.
Here’s 20 strategies you can use to help your child develop resilience.
https://www.heysigmund.com/building-resilience-children/

Explore curated collections of resources related to building the skills, mindsets, and necessary
supports to help young people confront adversity, cope with challenges, and demonstrate
perseverance to attain goals.
https://www.edutopia.org/resilience-grit-resources

By middle school especially, much of this has to do with academics. Here’s a helpful article on how
to encourage your middle-schooler to take ownership of their school work.
http://www.teachhub.com/how-increase-academic-independence-middle-school-students

Last year local author Julie Lythcott-Haims came to Woodside School and discussed her best seller,
How to Raise an Adult. Here are some helpful tips from Julie to guard against over-parenting.
https://ww2.kqed.org/mindshift/2016/01/05/overparenting-5-recovery-steps-from-a-former-stanford-dean/

This article pulls from Julie’s book outlining what life skills children should be practicing at different
ages.
https://www.familyeducation.com/life/individuality/i-did-it-all-myself-age-age-guide-teaching-your-child-life-skills-0

And, don’t forget later this month we are fortunate to have parenting expert Laura Markham
present at our Common Ground Speaker Series. She will offer helpful guidance to provide
empathy and clear communication to raise a self-disciplined child. More info: http://www.commongroundspeakerseries.org/speaker/laura-markham-phd/

Parent SEL Resource GuideTop of Page

Click HERE to find a curated list of blogs, articles, and videos for parents about fostering SEL skills like kindness, empathy, gratitude, resilience, perseverance, and focus in children (from Edotopia).

What is "Bullying"? Top of Page

The term "bullying" is used a lot these days. But what type of behavior is truly considered "bullying"? We encourage you to read this article that focuses on this issue: What Bullying Is and Is Not .

Digital Citizenship
Top of Page

Parents and schools need to work together to keep our children safe online and to teach them how to be respectful digital citizens in today’s complex world. Some advocates say the most important thing adults today can do for the next generation is to work in partnership with other parents and teachers to create a village of support when it comes to digital technology use. To that end, here are some links to help you and your child navigate all of this together safely and respectfully:

In this article, Gloria Moskowitz-Sweet, Erica Pelavin and Mia Freund Walker — parents, clinicians and educators who are principals in www.mydigitaltat2.com — help you understand your teens and tweens and talk to them about being kind online and offline.
http://www.sfchronicle.com/opinion/openforum/article/Good-values-guide-kids-online-or-off-6864429.php
Speaking of mydigitaltat2.org, this page has two worthwhile videos on digital citizenship as well as other links to helpful articles. http://www.mydigitaltat2.org/news.html
This article, from commonsensemedia.org — a leader in the field of protecting children around media and online issues — gives parents concrete tips for raising a child with good morals and values.
https://www.commonsensemedia.org/blog/how-to-raise-a-kid-with-a-conscience

Here’s a quick video from commonsensemedia.org to help you make rules with your child about his/her cell phone.
https://d1pmarobgdhgjx.cloudfront.net/review/PT-smartphone-rules-2016.mp4

Here’s a great interview with an expert in this field who helps you understand your child and his/her attraction to social media etc.
https://www.huffingtonpost.com/hippo-reads/what-does-it-mean-to-be-a_10_b_8298890.html

An article from NPR with a self-explanatory title: Real Parents, Real Talk About Kids And Screens
https://www.npr.org/sections/ed/2016/12/06/496907205/real-parents-real-talk-about-kids-and-screens

This link is designed for educators but has great, quick videos on digital citizenship that you can watch with your child to get the conversation started! https://www.educatorstechnology.com/2013/10/5-excellent-videos-to-teach-your.html?m=1

Time Out On Screen Time?Top of Page

Like it or not, our screens aren’t going away. They are very much a part of our world today. You’re reading one now. But unlike our children, our brains have fully developed. There’s plenty of info out there on screen time’s effects on children. With the holidays approaching, it’s as good a time as ever to stay informed!

Common Sense Media is the self-proclaimed leading independent nonprofit organization dedicated to helping kids thrive in a world of media and technology. If you hit this link and look right under the title Screen Time, you’ll get tons of other helpful links divided into tidy age groups: https://www.commonsensemedia.org/screen-time/how-much-screen-time-is-ok-for-my-kids

So important to encourage our children to develop empathy. Here’s an interesting article on screen time and empathy with helpful tips: https://www.commonsensemedia.org/blog/5-skills-from-empathy-to-manners-that-tech-might-be-eroding-and-what-to-do-about-it

Here’s an article on screen time before bed’s effects on children’s sleep: http://www.iflscience.com/health-and-medicine/why-screen-time-bed-bad-children/

Screen time also being linked to eye and vision problems: https://www.healthychildren.org/English/health-issues/conditions/eyes/Pages/What-Too-Much-Screen-Time-Does-to-Your-Childs-Eyes.aspx

Equal time. A TED talk on screen time possibly depleting our happiness: https://www.ted.com/talks/adam_alter_why_our_screens_make_us_less_happy#t-113926
and
a TED talk suggesting screen time isn’t so bad for kids: https://www.ted.com/talks/sara_dewitt_3_fears_about_screen_time_for_kids_and_why_they_re_not_true#t-19738
More and more findings coming out on links between teens and depression. Moderation. https://ww2.kqed.org/mindshift/2017/11/16/increased-hours-online-correlate-with-uptick-in-teen-depression-suicidal-thoughts/

Mindful Breathing Top of Page

Image used for Wildcat Wellness, mind full or mindful

For many parents, the holiday season can be a beyond-busy season. It brings a mixture of excitement and trepidation — so much to do, so little time. There is a good reason that “hustle and bustle” and “Christmas rush” are our culture’s December colloquialisms. An unwanted add to our stress is that our children pick up on the adult energy around them and they too can feel frazzled. Practicing mindfulness is one simple way to settle our minds and tend to our hearts as we approach the winter holidays.

Mindfulness gives us a way to take a brief “time out” from the list making, worry, and the frantic state that too often goes hand in hand with holiday preparations and celebrations. While there are many definitions for mindfulness, I tend to think of it as clearing your mind of distractions and directing your attention to the here and now, without judgment.

When we are mindful, we are more calm and can achieve clarity. Research shows that regular mindfulness practice can help to reduce stress, enhance concentration, improve memory and support overall well-being. One of the easiest ways to introduce children to mindfulness is by teaching them the power of their breath. While there are many tools we teach students related SEL, the breath is the most primary and effective way of self-regulating. Taking a deep breath, as simple as it may seem, may be one of the most valuable lessons that we can both learn and teach.

“Belly Breathing” is Key (aka Diaphragmatic breathing)
Diaphragmatic breathing, abdominal breathing, belly breathing or deep breathing is breathing that is done by contracting the diaphragm, a muscle located horizontally between the thoracic cavity and abdominal cavity. Air enters the lungs and the belly expands during this type of breathing.This type of breathing is crucial in order for breathing to help calm the body and mind. Belly breathing contrasts the rapid, shallow breathing we tend to do when tense or anxious.

How to Breathe with Your Diaphragm
Lie down on your back on a comfortable surface or on the floor with a pillow under your knees. Place a book on your abdomen, near your belly button, or place one of your hands on your belly. (For younger children, you might try using small stuffed animal in place of a book.) As you inhale, allow your stomach to push against the weight of the book. The book (or stuffed animal) should lift with the inhalation. As you exhale, allow the pressure of the book to push your stomach in. Continue to exhale and let your stomach fall until you have expired the air. Repeat for a few minutes or up ten minutes. Allow the air to flow evenly and slowly. Remember to breath slowly and if your attention drifts, bring it back to observing your breath and the movement of the abdomen.

Try This At Home

Hug someone tight and take 3 big belly breaths together. Notice out loud how you each felt before and after. Repeat daily!
Take a mindful minute each morning and each evening as a family.
Try a mindfulness or meditation app with one of your children such as Insight Timer or HeadSpace.

Additional Resources

When was the last time you did nothing for 10 minutes?
Andy Puddicombe, founder of HeadSpace, gives an inspirational TED talk about the rejuvenating power of taking 10 mindful minutes each day.

Cute Sesame Street Belly Breathing Video for Young Children

How-teach-your-child-calm-breathing

Erik Peper, professor of Holistic Health at San Francisco State, is a world expert in the mind body connection. He often teaches and write about the ways in which mindful breathing can prevent and treat a variety of physiological and psychological disorders. Click here to learn more.