Strategies For Your Mental Tool Box
Behavior Support involves strategies and interventions designed to help individuals manage and modify their behaviors to improve their quality of life. These supports are crucial in therapy as they provide practical tools and techniques that clients can apply in their daily lives.
Importance of Practicing Behavior Support:
- Improves Coping Skills: Helps clients develop effective ways to deal with stress and challenges.
- Enhances Self-Efficacy: Builds confidence in clients' ability to manage their problems.
- Promotes Positive Change: Encourages healthier behavior patterns and lifestyle choices.
- Supports Long-Term Growth: Provides a foundation for continuous personal development and resilience.
Common Problems and Tools to Help
- Parenting
- Definition: The process of raising and educating a child from birth to adulthood, involving physical, emotional, social, and intellectual development.
- Example: A parent struggling with their teenager's defiance and failing grades, unsure how to enforce rules and provide support.
- Behavior Support Strategies:
- Consistent Routine: Establishing and maintaining daily routines to provide stability.
- Positive Reinforcement: Rewarding good behavior to encourage its recurrence.
- Effective Communication: Practicing active listening and empathetic responses to foster open dialogue.
- Self-Practice Skill: Daily Reflection Journal - At the end of each day, write down what went well and areas for improvement in your parenting approach.
2. Anxiety
- Definition: A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
- Example: A college student feeling overwhelmed with exams, experiencing panic attacks, and struggling to concentrate.
- Behavior Support Strategies:
- Mindfulness Techniques: Practicing meditation and breathing exercises to manage stress.
- Cognitive Behavioral Therapy (CBT): Identifying and challenging negative thought patterns.
- Gradual Exposure: Slowly confronting anxiety-provoking situations in a controlled manner.
- Self-Practice Skill: Deep Breathing Exercises - Spend a few minutes each day practicing deep breathing to calm your mind and body.
3. ADHD (Attention-Deficit/Hyperactivity Disorder)
- Definition: A neurodevelopmental disorder characterized by a persistent pattern of inattention, hyperactivity, and impulsivity.
- Example: A child who struggles to sit still in class, frequently interrupts others, and forgets homework assignments.
- Behavior Support Strategies:
- Behavioral Modification: Using rewards and consequences to improve behavior.
- Organizational Tools: Implementing planners, lists, and reminders to manage tasks.
- Scheduled Breaks: Allowing for short, frequent breaks to maintain focus and reduce restlessness.
- Self-Practice Skill: Task Lists - Create and use daily to-do lists to keep track of tasks and manage time effectively.
4. Adult ADHD
- Definition: ADHD symptoms persisting into adulthood, affecting daily functioning and task management.
- Example: An adult who frequently misses deadlines at work, struggles with time management, and feels overwhelmed by routine tasks.
- Behavior Support Strategies: Time Management: Utilizing tools like calendars and alarms to structure the day.
- Mindfulness Practices: Reducing impulsivity and improving concentration through meditation.
- Cognitive Behavioral Therapy (CBT): Addressing negative thoughts and behaviors related to ADHD.
- Self-Practice Skill: Daily Planner - Use a planner to schedule tasks, set reminders, and keep organized.
5. ADD (Attention Deficit Disorder)
- Definition: A subtype of ADHD characterized primarily by inattention and distractibility without significant hyperactivity.
- Example: A student who struggles to follow along in lectures, easily loses focus, and has trouble completing assignments on time.
- Behavior Support Strategies:
- Task Chunking: Breaking tasks into smaller, manageable steps.
- Environmental Adjustments: Minimizing distractions in work or study areas.
- Consistent Routine: Establishing regular schedules to enhance focus.
- Self-Practice Skill: Pomodoro Technique - Use a timer to work in focused intervals with breaks in between.
6. Grief
- Definition: Deep sorrow, especially caused by someone's death or other significant loss.
- Example: An individual mourning the loss of a loved one, finding it difficult to cope with daily life and feeling constant sadness.
- Behavior Support Strategies:
- Journaling: Expressing feelings through writing.
- Support Groups: Connecting with others who are experiencing similar losses.
- Mindfulness and Relaxation Techniques: Managing stress and emotions through meditation and breathing exercises.
- Self-Practice Skill: Gratitude Journal - Write daily entries focusing on positive memories and things you are grateful for.
7. Bullying
- Definition: Repeated aggressive behavior intended to hurt another individual, physically, mentally, or emotionally.
- Example: A teenager being harassed at school, leading to withdrawal from social activities and declining academic performance.
- Behavior Support Strategies:
- Assertiveness Training: Teaching clients to stand up for themselves in a positive manner.
- Building Self-Esteem: Activities and affirmations that reinforce self-worth.
- Social Skills Training: Developing effective communication and relationship-building skills.
- Self-Practice Skill: Positive Affirmations - Practice daily affirmations to build self-esteem and confidence.
8. Social Media Bullying
Definition: Use of electronic communication to bully a person, typically by sending messages of an intimidating or threatening nature.
Example: A young adult receiving hurtful messages and comments online, causing anxiety and fear of social interactions.
Behavior Support Strategies:
Digital Literacy Education: Teaching safe and responsible use of social media.
Blocking and Reporting Tools: Encouraging the use of platform-specific tools to manage bullying.
Emotional Regulation: Techniques to manage the emotional impact of online interactions.
Self-Practice Skill: Digital Detox - Take regular breaks from social media to reduce exposure to negative interactions.
9. Communication Issues
- Definition: Difficulties in exchanging information, ideas, or feelings, often leading to misunderstandings and conflicts.
- Example: A couple struggling to communicate effectively, resulting in frequent arguments and feelings of being misunderstood.
- Behavior Support Strategies:
- Active Listening: Focusing fully on the speaker and understanding their message.
- Nonverbal Communication Skills: Awareness and control of body language, facial expressions, and tone.
- Conflict Resolution Training: Techniques to manage and resolve disagreements constructively.
- Self-Practice Skill: Reflective Listening - Practice repeating back what the other person says to ensure understanding.
10. Career Stress
- Definition: Anxiety and pressure related to job performance, career advancement, or work-life balance.
- Example: An employee feeling overwhelmed by job demands, worried about job security, and struggling to balance work and personal life.
- Behavior Support Strategies:
- Time Management Techniques: Prioritizing tasks and managing workload effectively.
- Work-Life Balance Strategies: Setting boundaries to ensure personal time.
- Stress Reduction Techniques: Incorporating relaxation practices like deep breathing and meditation.
- Self-Practice Skill: Weekly Review - Set aside time each week to review and adjust your work schedule and personal goals.
Our Team will be happy to help you practice these and other strategies along your journey,
You are more than your negative thoughts. Whether facing a diagnosis or any other life challenge, take some time to strengthen your mind-body connection by practicing mindfulness. Today on World Mental Health Day, download our 10 Prompts to Mindfulness Guide to help you begin or continue living in the moment. #MoreThanBCAM
Be Aware of What Your Kids are Doing Online A child may be involved in cyberbullying in several ways. A child can be bullied, bully others, or witness bullying . Parents, teachers, and other adults may not be aware of all the digital media and apps that a child is using. The more digital platforms that a child uses, the more opportunities there are for being exposed to potential cyberbullying. Warning Signs a Child is Being Cyberbullied or is Cyberbullying Others Many of the warning signs that cyberbullying is occurring happen around a child’s use of their device. Some of the warning signs that a child may be involved in cyberbullying are: Noticeable increases or decreases in device use, including texting. A child exhibits emotional responses (laughter, anger, upset) to what is happening on their device. A child hides their screen or device when others are near, and avoids discussion about what they are doing on their device. Social media accounts are shut down or new ones appear. A child starts to avoid social situations, even those that were enjoyed in the past. A child becomes withdrawn or depressed, or loses interest in people and activities. What to Do When Cyberbullying Happens If you notice warning signs that a child may be involved in cyberbullying , take steps to investigate that child’s digital behavior. Cyberbullying is a form of bullying , and adults should take the same approach to address it: support the child being bullied, address the bullying behavior of a participant, and show children that cyberbullying is taken seriously. Because cyberbullying happens online, responding to it requires different approaches. If you think that a child is involved in cyberbullying, there are several things you can do: Notice – Recognize if there has been a change in mood or behavior and explore what the cause might be. Try to determine if these changes happen around a child’s use of their digital devices. Talk – Ask questions to learn what is happening, how it started, and who is involved. Document – Keep a record of what is happening and where. Take screenshots of harmful posts or content if possible. Most laws and policies note that bullying is a repeated behavior, so records help to document it. Report – Most social media platforms and schools have clear policies and reporting processes. If a classmate is cyberbullying, report it the school. You can also contact app or social media platforms to report offensive content and have it removed. If a child has received physical threats, or if a potential crime or illegal behavior is occurring, report it to the police. Support – Peers, mentors, and trusted adults can sometimes intervene publicly to positively influence a situation where negative or hurtful content posts about a child. Public Intervention can include posting positive comments about the person targeted with bullying to try to shift the conversation in a positive direction. It can also help to reach out to the child who is bullying and the target of the bullying to express your concern. If possible, try to determine if more professional support is needed for those involved, such as speaking with a guidance counselor or mental health professional. cyberbullying.org
The Day With the Most Light is the Day We Fight ® . Help raise awareness and support the cause by visiting Alz.org Caring for a loved one with Alzheimer's or Dementia can be challenging. Learning to build a supportive team with resources and assistance is critical to the health and safety of both the caregiver and the cared for! Alzheimer's association has many resources for caregivers. Here are some tips that may help... Tips for Caregivers and Families of People With Dementia Try to keep a routine, such as bathing, dressing, and eating at the same time each day. Help the person write down to-do lists, appointments, and events in a notebook or calendar. Plan activities that the person enjoys and try to do them at the same time each day. Consider a system or reminders for helping those who must take medications regularly. When dressing or bathing, allow the person to do as much as possible. Buy loose-fitting, comfortable, easy-to-use clothing, such as clothes with elastic waistbands, fabric fasteners, or large zipper pulls instead of shoelaces, buttons, or buckles. Use a sturdy shower chair to support a person who is unsteady and to prevent falls. You can buy shower chairs at drug stores and medical supply stores. Be gentle and respectful. Tell the person what you are going to do, step by step while you help them bathe or get dressed. Serve meals in a consistent, familiar place and give the person enough time to eat. From alzheimers.gov
May is an amazing time to raise awareness of and reduce the stigma often placed on issues surrounding behavioral health. Lets highlight ways to help our community in support of each other. Taking steps to alter behaviors and support positive change is a great place to start. Happy Mental Health Awareness Month Take MHTTC's 30 day Mental health challenge below. https://mhttcnetwork.org/sites/mhttc/files/2022-06/MHTTC_30daychallengecalendar.pdf
There are lots of daily tasks — eating vegetables, doing homework, brushing teeth — that kids might not understand, or care, are beneficial. But forming these habits are necessary for them to become well-adjusted adults. Though, there is one less-talked-about activity that is crucial for child development : engaging with and creating art. “Children who are using the arts are better problem solvers,” says Susan Magsamen, co-author of “Your Brain on Art: How the Arts Transform Us.” Magsamen is also the founder of the International Arts + Mind Lab, Center for Applied Neuroaesthetics at Johns Hopkins University School of Medicine. “They are building stronger prefrontal cortex skills like executive function and memory. They are able to regulate their emotions better.” And they don’t have to do it for all that long to see long-term effects, she says. “To start, integrate 20 minutes of some kind of art experience everyday, whether you are a maker or beholder,” she says. “We think it starts to regulate the nervous system in a way that changes how we feel.” ‘We are wired to express ourselves’ Both parents and kids often stop prioritizing art when it becomes a skill that they don’t consider a legitimate career avenue, says Ivy Ross, co-author of “Your Brain on Art” and the vice president of hardware design at Google. “Judgment comes in or a teacher says, ‘no that’s not the way you draw a tree’ and it shuts down these kids’ desire to make art, and, ironically, that’s the worst thing that could happen because we are wired to express ourselves and art is an amazing medium,” she says. With the understandable desire for their kids to be successful, many parents only want their children engaging in subjects that they feel can be monetized. “We’ve created these pathologies in our culture about wasting time,” says Magsamen. Leaving some space between school and sports and extracurriculars isn’t wasting time, though. “Providing that time and space allows you to figure out what you like and don’t like and what you think is beautiful,” she says. "Providing that time and space allows you to figure out what you like and don’t like and what you think is beautiful." Susan Magsamen CO-AUTHOR OF “YOUR BRAIN ON ART” ‘Kids love novelty and surprise, and they are super curious’ Engaging with art doesn’t have to mean enrolling your kids in classes. It can be economical and low-pressure. In fact, it can be as easy as just going outside. “Looking up at the clouds and finding pictures in the clouds, called pareidolia, that’s a really amazing activity that kids love,” Magsamen says. “Kids love novelty and surprise, and they are super curious. Where are places you can take kids where there is awe, and surprise and wonder? Once you’ve got that and you see their energy raise, then you can move them toward activities that are gonna continue to build on that.” Even certain television programs that prioritize storytelling can be part of your child’s engagement with art. As long as it’s accompanied by other experiences. “It’s about time and balance,” Ross says. “There’s taking in storytelling and music, then there is making with your hands and feeling. It’s almost this diet you want for your child. This well-balanced diet.”
T oday, we made an agreement with ourselves! We will take a moment out of our day and allow our bodies to relax. How may you ask? By breathing on purpose! We often overload our bodies with so many physical and mental matters, it never truly has a chance to just be. You know, time to relieve itself of the clutter that is not supporting it. Breathing can help reduce anxiety, and stress, allow you to focus, and improve sleep. By breathing on purpose, it puts us in the driver's seat of our emotions. We become mindful of what is happening in our bodies and our environment. We also can take an assessment and recover from what has happened or what is going to come. The world around us is filled with powerful positive energy, and taking time to relax and enjoy that energy can make all the difference. Empowering your brain to keep you focused on tasks and refocus under stress. When you take a good deep breath, you may even get a little stretch and yawn as a reward! Breathing is the most important exercise you can do throughout the day, take a moment to give yourself a chance to enjoy all that it has to offer. 4-7-8 Breathing With this kind of breathing, you will breathe in for four seconds, hold your breath for seven, and exhale for eight: 1. Find a comfortable, quiet spot where you can sit without interruption. 2. Start with one hand on your heart and one hand on your belly. 3. Take one, deep, slow breath from your belly as you feel your diaphragm slide down. Count to four as you breathe in. 4. At the top, hold your breath as you count to seven. 5. For eight counts, slowly exhale through your mouth, emptying your lungs completely. 6. Repeat three to five times, or until you feel calmer. By, Alisha Brown, MBA - Certified BSS, and Jennifer Edge, LCSW
At EdgeCare 360 we use the Seven Pillars or Dimensions of Wellness as a tool to ensure we're helping our clients in all 360 degrees of their lives. The dimensions of wellness are interdependent and influence each other. When one dimension of our well-being is out of balance, the other dimensions are affected. To strive for wellness is to take a proactive approach by learning how to be well in each dimension and taking action to build wellness-affirming habits, routines, and coping strategies. Wellness is commonly viewed as having seven dimensions: mental or emotional, intellectual, social, physical, spiritual, environmental, and financial. Here are some questions in each area of the model to help you self-assess where you are right now. (Source: youthempowerment.com )
Signs and Symptoms It is normal for children to have trouble focusing and behaving at one time or another. However, children with ADHD do not just grow out of these behaviors. The symptoms continue, can be severe, and can cause difficulty at school, at home, or with friends. A child with ADHD might: daydream a lot forget or lose things a lot squirm or fidget talk too much make careless mistakes or take unnecessary risks have a hard time resisting temptation have trouble taking turns have difficulty getting along with others To Learn More about signs and symptoms, visit https://www.cdc.gov/ Get information and support from the National Resource Center on ADHD Types There are three different ways ADHD presents itself, depending on which types of symptoms are strongest in the individual: Predominantly Inattentive Presentation: It is hard for the individual to organize or finish a task, pay attention to details, or follow instructions or conversations. The person is easily distracted or forgets details of daily routines. Predominantly Hyperactive-Impulsive Presentation: The person fidgets and talks a lot. It is hard to sit still for long (e.g., for a meal or while doing homework). Smaller children may run, jump or climb constantly. The individual feels restless and has trouble with impulsivity. Someone who is impulsive may interrupt others a lot, grab things from people, or speak at inappropriate times. It is hard for the person to wait their turn or listen to directions. A person with impulsiveness may have more accidents and injuries than others. Combined Presentation: Symptoms of the above two types are equally present in the person. Because symptoms can change over time, the presentation may change over time as well. From: Centers for Disease Control and Prevention (cdc.gov
Food for thought Gratitude is powerful when it's expressed frequently. When life gives you lemons, look for the silver lining to keep smiling and growing in strength. Don’t be afraid to be vulnerable, recognize the good feelings you receive when you are truthful. Don’t forget to set boundaries to safeguard your sobriety. Avoid people-pleasing behavior because your growth depends on it. It's important to understand the value of your life when recovering from addiction. Be mindful that the meaning of your life can come from areas in your life that are important. This includes your work life, social connections, many facets of nature, spirituality, and other things you find important. When you look at the effects of, one's self-esteem ranks high as it relates to mental health stability. It's important to be mindful of how thoughts, feelings, and behaviors are connected in order to combat negative self-talk that hinders growth.
