Every parent knows that summer fun can quickly turn to summer chaos and back to school stress. Lack of structure, hot weather, too much screen time, and more can lead to dysregulated, irritable, and overwhelmed kids and parents who are stressed and burned out. So how can we help our kids thrive, when we ourselves are feeling at our wits end? Helping our kids get regulated (and staying regulated ourselves!) can lead to a more peaceful summer, and a smoother transition back to school.
Co-Regulation
A regulated parent sets the stage for a regulated child. How can we possibly help our children stay regulated if we aren’t regulated ourselves? As parents, it can feel impossible to get time for ourselves, but our own self-care and wellness is key to supporting the wellness of our children. Research shows that there is a very real connection between the emotions of a parent and a child, and even between two adults for that matter. Co-regulation is the process in which two nervous systems interact and influence each other. This means, if we are in a regulated state, it can aid in our kids getting regulated as well. On the flip side, this also means our own dysregulation can lead our children to become dysregulated or make it more difficult to regulate when their emotions are taking over. Taking time for deep breathing, meditation, or yoga on a regular basis can help us to increase our own ability to regulate under stress.
Screen Time and Emotion Regulation
Screen time is unavoidable in this day in age, but setting limits is vital in promoting wellness in our children. Research into the impacts of screen time on child development shows that too much screen time can negatively impact children's mental health, leading to depression and anxiety. Screen time has also been linked with emotional reactivity, aggression, and other externalizing behaviors in children. Monitoring how much screen time our children are getting, as well as the content of the screen time is an important role parents can play in promoting childhood wellness. According to the CDC, for children ages 7-10 years old the ideal recommended screen time is .5-1 hour, 1.5 hours for 12-15 year olds, and 2 hours for 16 plus. Breaking up screen time throughout the day, and encouraging active and or creative play in between can minimize the negative effects of screen time. As parents, modeling healthy management of screen time is also important. Taking time to be with our children unplugged can aid in fostering a healthy relationship with screen time, encourage creativity, strengthen parent/child bonds, and lead to better regulation for both parent and child.
Regulating with Movement
One of the most effective forms of regulation in childhood is movement. Research shows that an accumulative 60 minutes of movement a day can significantly increase emotion regulation in children. Studies show that the positive benefits become even more effective when children are able to have an awareness of the way that movement affects their emotional state. We can encourage movement in our children by making it fun and intrinsically rewarding to them. Whether it is signing up for a sports team, playing tag in the backyard, or going for a family walk, there are many ways to incorporate movement into the day. Again, as parents, modeling the importance of movement is a powerful tool in helping our children develop habits that promote wellness not only in their childhood but into adulthood as well.
Kids Yoga and Mindfulness
Yoga and mindfulness are both common wellness practices for adults looking to engage in self-care and lead a more regulated lifestyle. These tools are also effective for kids and can set the stage for increased awareness of the mind-body connection and attunement with emotions. Kids yoga helps children to learn emotion regulation in a way that is fun and engaging at a developmentally appropriate level. Kids yoga can also teach kids to be in tune with their body by focusing on their breathing, stretching, and purposeful and intentional movement. Practicing yoga and mindfulness can give kids the tools to regulate themselves in times of stress, anger, fear, etc. At Mind and Body Therapeutic connections we promote wellness for all ages. Let us help your family meet your wellness goals, and lead healthier and happier lives. We will be hosting a free event on August 18th at MBTC called Back to School Balance which includes a kids' yoga class and a workshop for parents. This is a great opportunity to set the stage for emotion regulation as we prepare for the transition back to school. Visit our website to sign up today!