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speaking your truth

Tools for Your Parenting Toolbox: EMOTIONAL LITERACY & SELF-REGULATION

09 September 2022/in Anger, Blog, Parenting, Stress/by Megan Bartley

Welcome back to my series on how we can support our kids by using some simple therapeutic
strategies at home. My name is Kim Hamilton and I’m a therapist at Louisville Mindfulness Center. I
specialize in working with kids, teens, and parents to create family harmony. I love to support
parents by offering them tools for their parenting toolbox to handle the stress and uncertainty
that comes along with parenting.

Last time I talked about Attunement and discussed three ways of noticing when they need a
deeper level of attention, therefore strengthening our relationships with them and helping
them to better understand themselves and their feelings. We can do this by 1) paying attention,
2) reflecting, and 3) validating. If you missed it or want a refresher, you can check it out here.

Today I’ll share two more tools: emotional literacy and self-regulation.

EMOTIONAL LITERACY

Let’s start with Emotional Literacy. We can help our kids by helping them to understand their own feelings and how their body physically responds to those emotions. We’ve all experienced “butterflies” in our stomachs when we get nervous, but what about that stomach ache or headache; or that pressure in our chest or inability to catch a breath? What do they mean? When they can learn to tune in to their emotions, to become aware of them, and notice them, they will not only get better at managing their emotions but also at being able to predict them.

SELF-REGULATION

But what do we do when it is already happening?

When we are in the moment of strong emotion, it is difficult to regulate that feeling. Think about when your child is having a tantrum or has asked you 20 times for the same thing. It is easy to feel overwhelmed with emotions, which often lead to behaviors we may regret later. The same is true for kids when they are fighting with a friend or anxious about a big test.

By learning to self-regulate in those moments, we can be in control of how we react. Pausing and breathing intentionally is key to this.

One breathing technique I like is box breathing – breath in for four second, hold for four seconds, exhale for four seconds, and then hold for four seconds again.

You can also use grounding techniques like 5-4-3-2-1. Name five things you can see, four things you can hear, three things you can touch, two things you can smell, and one thing you can taste. You can also go for a
walk, jump up and down, listen to music, or do anything else that helps.

Model this self-regulation to your kids and explain to them what you are doing. This will show them how they can also cope in the midst of difficult feelings.

I invite you to experiment with emotional literacy and self-regulation and see how it goes! Feel free to email me and let me know: Kim@LouisvilleMindfulnessCenter.com.

If you liked what you read and feel I could be of assistance to you and your family, feel free to schedule a free 10-minute consult with me at your convenience online HERE!

 Kim Hamilton, MAMFT specializes in working with kids, teens, and parents to bring emotional regulation and harmony to families and households. She works from a non-judgemental, solution-focused, non-pathologizing perspective that creates win-win scenarios within relationships. Megan Bayles Bartley is excited for Kim to join the team and knows she will be a wonderful resource for your family.

Find out more on Kim’s bio page on the Louisville Mindfulness Center website!

 

 

*This blog was inspired by the Washington Post article: “Five skills parents can learn so they can help their children cope”

https://mindfulness-center.com/wp-content/uploads/2020/08/andre-hunter-wN8pecBHoHs-unsplash.jpg 1001 1500 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2022-09-28 21:21:102022-09-28 21:21:10Tools for Your Parenting Toolbox: EMOTIONAL LITERACY & SELF-REGULATION
forgive

How To Forgive

08 August 2021/in Anger, Relationships, Self Love, Stress, Therapy, Trauma/by The Mindfulness Center

Written by Megan Bayles Bartley, MAMFT, LMFT

“How do I forgive? How can I let go? When will this feeling go away? How do I get over this?”

These are phrases I hear daily. These are phrases I’ve asked my own therapist.

The best advice I was given is to find compassion for the person or the behavior as well as for myself. I had no idea what this looked like. I wasn’t even really open to the idea at first. It seemed that if I was compassionate, I would be excusing the person and the behavior. It took me years, if not decades, to allow that compassion to slowly become more present in my life and feel it make a home in my heart. It was DEFINITELY not an easy process.

The more compassion grew inside of me, I finally understood why it is so important. I thought of all the years I spent (perhaps wasted) in anger, fear, and anxiety that hurt me much more than it hurt anyone else.

Be open to compassion. If not for someone else, at least for yourself.

When you are compassionate with yourself, you model for others how to treat you. When you are compassionate with others, you invite them to be compassionate with you.

You deserve it. You are worth it.

https://mindfulness-center.com/wp-content/uploads/2021/08/gus-moretta-BCyfpZE3aVE-unsplash-scaled.jpg 1708 2560 The Mindfulness Center https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png The Mindfulness Center2021-08-20 15:31:182021-08-20 15:31:18How To Forgive

Introducing Our Weekly Mindfulness and Stress Management Group!

09 September 2017/in 2-Minute Meditation, Anger, Blog, Ending a Relationship Well, Mindfulness, Relationships, Strengthening Your Relationship, Therapy/by Megan Bartley

Weekly Mindfulness and Stress Management Group

Tuesdays, 5:30-6:30pm

We are excited to announce our Mindfulness and Stress Management Group starting 9/19/17 and continuing weekly every Tuesday.  The group meets at 5:30pm for one hour.

The group provides a relaxing and supportive atmosphere for you to develop skills to manage stress effectively and build positive relationships.  While the group will involve the teaching and practicing of mindfulness skills, there will also be opportunity for participants to process current stresses and receive feedback and support from others.

You are free to join the group on any week and participate for as long as you like; however, we encourage some consistency to give you the opportunity to get to know other people involved in the group and gain some momentum with your stress management.

We have limited spots available, so please make sure to sign up ahead of time through the scheduling section of our website.  The cost per session is $25.  Stewart Morgan, Marriage and Family Therapist Associate is facilitating the group.  If you have any questions, feel free to send him an email at LouisvilleMindfulnessCenter@gmail.com.

https://mindfulness-center.com/wp-content/uploads/2017/04/5699597_orig.jpg 733 1100 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2017-09-15 14:18:542017-09-15 14:18:54Introducing Our Weekly Mindfulness and Stress Management Group!

New Class! Mindfulness for Anxiety and Dealing with Difficult People

11 November 2016/in Anger, Blog, Mindfulness/by Megan Bartley

The holidays are quickly approaching and for some it’s a time of joy and excitement.  For others it can be stressful and anxiety-producing.  If the thought about being around your family brings some dread or resistance, then this is the class for you!

This 6-week class will give you the practical skills to stay calm and learn to deal with the difficult people in your life with confidence.

Sign up for the whole 6 weeks or come drop in for a class!​

See you there!

https://mindfulness-center.com/wp-content/uploads/2017/04/generalized-anxiety-disorder-panic-attack-symptoms.jpg 283 424 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2016-11-04 14:43:002021-04-19 21:27:18New Class! Mindfulness for Anxiety and Dealing with Difficult People

Are You Feeling Empowered or Powerless?

03 March 2016/in Anger, Blog, Mindfulness/by Megan Bartley

When we allow our emotions to be controlled by someone else we hand over our power and that leaves us powerless.

When we get a spark of anger or hatred we have to be aware of how we feel and actively choose to not feed that feeling. (How we build new neural pathways.)

What we feed grows.

If we feed the anger and hatred it grows…inside of us…and emanates from us. Essentially we become what we dislike. When we choose to be the peace, love, and joy we want to see in the world, we become empowered, we retain our power, and we emanate peace, love and joy out into the world.

Hence the saying, “Be the peace you want to see in the world.”

https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png 0 0 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2016-03-19 14:46:072017-04-18 14:56:12Are You Feeling Empowered or Powerless?

Chronic Stress is Contributing to Your Anxiety and Depression

02 February 2016/in Anger, Blog, Mindfulness, Therapy/by Megan Bartley

What a great video! I love that it drives home the point that we will always have stress in our lives and how we RESPOND to it is what matters most. If you are continually angry, sad, frustrated, or irritable, and your relationships are suffering because of it, you may need help “resetting” yourself emotionally. That’s where I can help!

https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png 0 0 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2016-02-05 14:43:552017-04-18 14:57:39Chronic Stress is Contributing to Your Anxiety and Depression

Out-of-Control Anger

08 August 2014/in Anger, Blog/by Megan Bartley

When you get angry at someone or something you are giving your power and control over to that person or thing. You react in an “angry” manner because you are trying to regain your power and control. How do you stop this cycle? You have to find your power and control from within yourself, not from outside of yourself.

https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png 0 0 Megan Bartley https://mindfulness-center.com/wp-content/uploads/2022/10/logo-small.png Megan Bartley2014-08-04 11:01:432017-04-18 14:57:57Out-of-Control Anger

Recent Posts

  • Mindfulness Through Creativity: Making Vision Boards
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  • Is Art Therapy Right for You?!
  • Tools for Your Parenting Toolbox: SELF-COMPASSION & REFRAMING
  • Tools for Your Parenting Toolbox: EMOTIONAL LITERACY & SELF-REGULATION

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