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Mama Tips & Advice

  • Teaching Children about Gratitude – 4 Simple Activities

    In a world where everything is at our fingertips, and a feeling of privilege and entitlement can come natural – it can be difficult to instill an “attitude of gratitude” in our children. And while exercising manners and being courteous are quite satisfactory, teaching gratitude to young minds can have lifelong positive effects. But learning this outlook takes time and practice; after all it is a mindset and a lifestyle. Thankfully, there are techniques you can establish with your child today to begin cultivating feelings and expressions of gratitude – and what better time to develop an “attitude of gratitude” then the start of this holiday season?

    Studies show strong associations between showing gratefulness and improved happiness.

    In many respects, instilling a sense of gratitude is one of the most important lessons to pass along to our children. “Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives.” Harvard Health. Studies show strong associations between showing gratefulness and improved happiness; and so by teaching our children to find appreciation in the little things around them, they tend to be less materialistic, more empathetic towards others, more satisfied with life and often lead healthier lives physically and psychologically. When you see the positive,  you feel more positive – it only makes sense!
    This week we have put together a collection of activities you and your child can both do together. We encourage using these techniques daily as a way to make gratitude a meaningful part of the day.

    1. Write in a Gratitude Journal

    Gratitude journals are great for both children and adults. Taking time to reflect and report your positive daily experiences can increase your overall happiness. In a 2003 study by Dr. Robert A. Emmons and Michael E. McCullough, participants who kept gratitude journals for 9 weeks resulted in exercising more regularly, reporting fewer physical complaints, expressing optimism concerning the upcoming week and had higher ratings of joy and happiness.

    We have created a simple and fun gratitude journal print-out with both morning and evening prompts your child can use to build a healthy habit of gratitude starting today. Download the FREE printable below.

    2. Go on a Hunt!

    Make learning fun with a Gratitude Scavenger Hunt! We’ve created the perfect list to find the little things to be thankful for – and it’s perfect for adults to play along too.

    3. Serve Others

    An easy way to teach gratitude is by exposing our children to different perspectives. By serving those around us, we are reminded to be grateful for what we have, while also learning to be more empathetic. There are plenty of ways to actively serve others. See some ideas below!

    Image showing different ways to show gratitude by serving others

    4. Turn it into a Conversation

    One of the best ways to express gratitude, is by simply talking about it! By carving out a few minutes of your day or week and playing a conversation game, you and your child will exercise feelings of gratitude and also open up dialogue for deeper and more meaningful conversations.

    And since Thanksgiving is right around the corner, why not start a Grateful Tree? See our post on how to make your own here.

    We hope these activities will help your child to understand and foster feelings of gratefulness into their lives, but its best to remember that leading by example is what makes it stick! If you have a favorite activity or tips on instilling an “attitude of gratitude,” feel free to share in the comments below.



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  • 5 Tips for Raising Emotionally Healthy Boys

    “Don’t cry. Stop crying. Big boys don’t cry.”

    I overheard these commands in a recent exchange between a young boy and caregiver. The child was having a hard time and for his caregiver, this was unacceptable. He wiped his eyes and became stoic, clearly repressing his emotions.

    While I don’t know what caused this child to feel upset, I know that in that moment he was coached to conceal his emotions and silence himself. He was taught that his feelings were invalid and needed to be quelled. He learned that showing emotion is weakness.

    “Real men are strong. Real men are apathetic. Real men are tough. Real men are aggressive and show dominance via violence.”

    We know all of these things to be untrue. So why do we perpetuate these ideas for our boys?

    This is toxic masculinity. These are the dangerous conclusions boys are drawing about themselves and the way they should interact with others.

    Picture of two brothers for emotionally healthy boys post rock it mama

    “Denying boys the opportunity to express themselves and experience their full range of emotion can have everlasting effects on their emotional and mental health.”

    In the age of the all important MeToo movement and focus on female empowerment, it’s easy to overlook our boys, and how important it is to nurture their emotional needs in order to create a place for them to thrive in our ever-changing society.

    Denying boys the opportunity to express themselves and experience their full range of emotion can have everlasting effects on their emotional and mental health. By teaching them that emotion is weakness, we stifle their emotional intelligence and impact the success of their personal relationships and happiness. They begin to adopt the belief that emotional beings are lesser or inferior, which in turn, distorts the way they view their female counterparts.

    I am a mother of boys. I recognize the challenges they face. I’m doing this work for them. And my hope is that in sharing 5 Tips for Raising Emotionally Healthy boys, I can impact the young men who will grow up alongside them. Let’s create a safe space for our children to share, to feel, and to be open with one another.

    Be Mindful of the Ways You May be Contributing to Toxic Masculinity

    Let’s first define toxic masculinity as traditional cultural masculine norms that can be harmful to men, women, and society. Overall, this concept of toxic masculinity is not intended to demonize men or male attributes, but rather to emphasize the harmful effects of conformity to certain traditional masculine ideal behaviors such as dominance, self-reliance, and competition.

    Being mindful of the ways we contribute to toxic masculinity can be uncomfortable, but reflecting on our upbringing and the old-fashioned ideals we carry around can help curb tendencies to perpetuate it. Some examples of this are:

    • Feminizing males as a means of insulting them
    • Shaming males for displaying affection
    • Asserting the notion that men are superior to women

    Toxic masculinity can also be evident in the way we communicate with one another.

    Common phrases (and those similar to these) that discourage emotional health:

      • “Man up.”
      • “Boys don’t cry.”
      • “Thats a female trait.”

    Parents, let him cry. Teach him that crying is human and a healthy way to express sadness, frustration, and anger. Firmly establish the idea that showing emotion is not feminine or weak, but rather a normal form of emotional expression.

    Create a Safe Environment for Emotional Expression

    Subsequent to the point above, cultivating an emotionally friendly environment in which sharing feelings is not only normal but encouraged, is essential to raising emotionally healthy boys. Never shutdown an emotionally charged conversation. Rather, calmly discuss anger and frustrations and allow kids to express themselves safely.

    Teach him to identify his feelings and validate them. The practice of “taking an emotional temperature” is a great one to implement with your child. Describe each feeling (sad, angry, surprised, embarrassed, etc) and have him choose the one that best describes his current “emotional temperature.” Then contemplate what could be triggering these feelings and devise healthy practices for working through them.

    Monitor the Media Your Child Consumes

    Violence is a major theme in most of the media young boys consume including television, movies, and video games. Try to lead  them towards nonviolent shows and games. Teach them that conflict does not have to be resolved with aggression or violence.

    Additionally, exposure to movies or books with female leads or heroes is a good way to bridge the gender gap.

    Model Emotionally Healthy Behaviors

    The American Psychological Association warns that “traditional masculinity ideology” is associated with negative effects on mental and physical health. Men who adhere to traditionally masculine cultural norms, experience increased risk of psychological problems such as depression, stress, body image issues, substance abuse, and poor social functioning.

    To eliminate the negative effects toxic masculinity plays on mental and physical health, model emotional responsibility and lead by example.

    Scenario:

    When a car cuts you off in traffic, try to refrain from aggressive reactions such as tailgating, inappropriate gestures, name-calling, etc. Take a deep breath and assess why this action is affecting you in a such a way. Is it something going on at work? An underlying anger? By practicing emotional responsibility in front of our children, it becomes a natural way of reaction for them as well.

    Encourage Them to Set Healthy Boundaries

    Emotional health requires boundaries and does not include powerless or pushover behavior. Teach assertiveness, strength, and confidence. Remember – we want kids to condemn disrespectful behavior and to stick up for others. We need them to show courage in the face of injustice.

    Encourage him to identify reasonable, safe and permissible ways for other people to behave towards him, and how to respond when someone passes those limits.

    To teach healthy boundaries, ask your kids to play what-if scenarios. Ask them what they would say in certain situations and listen to their responses. Then, offer them several phrases they can use to self-advocate, and remind them to use their words and that violence is never the answer.

    We hope you found our 5 Tips for Raising Emotionally Healthy Boys insightful. For more on building the values that connect us, be sure to read our Simple Methods for Teaching Kids Kindness and Empathy

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  • Simple Methods for Teaching Kids Kindness and Empathy

    As a child, my parents recited the old adage “treat others the way they want to be treated” often. This message has resonated throughout my life in situations where I feel triggered or compelled to jump to conclusions. It’s important that my children understand the values of empathy and why it should be employed in our social interactions and relationships.

    In fact, years from now when I look back on the job I’ve done as a parent, I will measure my success in the amount of kindness radiating from my kids.

    FREE PRINTABLES BELOW!

    Let’s define empathy as the attempt to understand another person’s thoughts, feelings, and condition from his or her point of view, rather than from one’s own.

    Empathy allows children to assess how others are feeling and respond appropriately. In the age of bullying, it’s vital to the health of our youngest generation to understand and practice empathy and tactful sensitivity. By teaching children to look outward and identify with the experience of others, we can cultivate kindness and foster compassion.

    Below is a printable learning activity, a printable call to action and a list of picture books to help children explore the value of empathy and grow kindness. We hope you make full use of our simple methods for teaching kids kindness and empathy, and in doing so, make the world a better place.

    Wrinkled Heart Learning Activity

    Start with an unwrinkled heart. Have your child cut it out. Explain negative speak and give examples. With each negative phrase, fold the heart until it is completely wrinkled. Discuss how hurtful words can cause another person harm and are not easily forgotten. Lastly, explain that once something is communicated, it can not be retracted, in the same way the heart cannot be unwrinkled.

    A few more talking points:

      • Explain why it is important to think before you speak
      • Talk to your children about the struggles that others go through
      • Have a conversation about how the different life experiences of others can explain their actions
      • Teach them that words can hurt and have consequences
      • Discuss how speaking with care and sensitivity could save someone pain and suffering

    Random Acts of Kindness Jar

    Help children learn to derive pleasure from the happiness of others with this simple and impactful activity. Use the label to create a random acts of kindness jar. Cut the acts of kindness into small strips and fold them up. Then place them in the jar. Every morning (or week, month, whatever works for your family) have your child pull one of the strips from the jar and complete the act of kindness. Watch as they grow in their desire to give and pay it forward.

    Books that Teach & Inspire Empathy

    There is no better method for delivering a message to a child than via picture book. Research indicates that reading improves a child’s emotional intelligence and increases empathy. Be sure to check out the following reads:

    How Full is Your Bucket?

    Each of us has an invisible bucket. When our bucket is full, we feel great. When it’s empty, we feel awful. Yet most children (and many adults) don’t realize the importance of having a full bucket throughout the day. Felix learns how every interaction in a day either fills or empties his bucket. He then realizes that everything he says or does to other people fills or empties their buckets as well. Follow along with Felix as he learns how easy it can be to fill the buckets of his classmates, teachers and family members. Before the day is over, you’ll see how Felix discovers that filling someone else’s bucket also fills his own.

    The Last Stop on Market Street

    Every Sunday after church, CJ and his grandma ride the bus across town. But today, CJ wonders why they don’t own a car like his friend Colby. Why doesn’t he have an iPod like the boys on the bus? How come they always have to get off in the dirty part of town? Each question is met with an encouraging answer from grandma, who helps him see the beauty—and fun—in their routine and the world around them. Help children walk a mile in another’s shoes and gain a different perspective with this award winning read.

    The Invisible Boy

    Meet Brian, the invisible boy. Nobody ever seems to notice him or think to include him in their group, game, or birthday party until a new kid comes to class. When Justin, the new boy, arrives, Brian is the first to make him feel welcome. And when Brian and Justin team up to work on a class project together, Brian finds a way to shine. From esteemed author and speaker Trudy Ludwig this gentle story shows how small acts of kindness can help children feel included and allow them to flourish.

    We hope you’ve enjoyed our Simple Methods for Teaching Kids Kindness and Empathy. Looking for more on early childhood development? Be sure to read our small steps for Raising Confident Kids.



     

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  • Fostering Your Child’s Mental Health & Ways to Build a Strong Foundation

    As my son gets older and more submerged into the world around him, I often find myself hard-pressed on how well he will be able to cope. Have I prepared my child for the trials and tribulations of life that is to come? Have I implemented all the tools necessary to ensure a happy life for him? Surely I can’t guarantee his happiness, but I can give him a strong foundation for his mental health – and that could be everything.

    Children learn from the behavior modeled by the important adults in their life.

    The month of May is Mental Health Awareness Month, a topic near and dear to my heart. And as an advocate for mental health (and a parent), it is not lost on me how influential my role is on my sons childhood mental health.

    As described in a 2013 MMWR report, mental health in childhood is characterized by “…the achievement of development and emotional milestones, healthy social development, and effective coping skills, such that mentally healthy children have a positive quality of life and can function well at home, in school, and in their communities.”

    There are many other ways to foster your child’s mental health. Here are some daily steps to keep your child as mentally healthy as possible.

    First and foremost, our children learn by example. As parents, there is so much we can offer to help nurture their mental health during the most developmental stages of their life. Here are just a few:

    1. Build Their Self-esteem

    • Be on Your Child’s Team: Regularly support and encourage your child. Make sure to praise their efforts, not their achievements, and to believe them and believe in them.
    • Let Them Learn Naturally: Promote independent learning. Have your child experience and accept the natural consequences of life and experience the benefits of positive actions as well.
    • Encourage Healthy Self-Talk: Use words of encouragement and daily affirmations. See our list of affirmations for kids here.
    • Ensure Their Sense of Belonging: Your child needs to feel like they are invited, accepted and loved. Make sure to spend family time together, play with them and remind them how valuable they are.

    2. Create a Safe and Comfortable Environment

    Provide an environment that demonstrates love, compassion, trust and understanding every day. Let your child know you are a safe place and confidant when it comes to their feelings and thoughts. Implement a predictable routine in the household, as to create a sense of stability and comfort.

    3. Establish Healthy Habits

    Make sure your child is getting enough rest, eating healthy foods and getting enough play time/exercise. Physical health is just as important.

    4. Explain Feelings and Reactions

    Listen to how your child is feeling and validate their emotions. Guide your child through big feelings and show them important coping mechanisms and ways to manage challenges (like meditation). Teach them the importance of expressing their emotions through language.

    5. Model Healthy Behavior

    Children learn from the behavior modeled by the important adults in their life – so be sure to lead by example the best strategies regarding self-care, healthy social interactions, communication and emotional stability.

    These guidelines aren’t just for children either, but are important for everyone looking to take care of their mental health! If you enjoyed this post, you might want to read this post on building your child’s confidence.

    Note: Through research, I was able to find these helpful tips on nurturing children’s mental health. If you have suggestions or advice, we would love to hear it! Comment below or email us at contact@rockitmama.com.

     

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  • Small (But Critical!) Steps for Raising Confident Kids

    “I can’t! I can’t!” he shouts as he tries to write the letter F. I can see tears of disappointment welling in his eyes. He puts the marker to the paper again, but for a second time isn’t happy with the product. My son is learning to write his name, and it has proven to be a learning experience for both of us. The word “can’t” makes me cringe.

    I begin to question why he’s being so hard on himself. Do I praise him enough? Does he feel inadequate? Like any negative feeling my child experiences, I want to solve it immediately. However, thats not how it works.

    Self-confidence is learned and developed over time through small achievements and a realistic perception of skills and abilities. It’s an essential behavior to cultivate in our kids, and subsequently set them up for their happiest lives.

    By teaching our children to believe in themselves, we set them up for success. We can start with words of encouragement, but self esteem can be instilled in a variety of ways, big and small. Here are a few small (but critical!) steps for raising confident kids.

    Use Words of Encouragement or Affirmations

    Affirmations work for kids and adults alike. We all begin to believe what people tell us about ourselves. Feel free to reference the guide below for a list of everyday affirmations to boost a child’s confidence.

    Choose Your Praises Wisely

    I am all about using affirmations in any form, but its important to note that using affirmations that include born with traits such as “you’re really smart! or “you’re so beautiful!” sends the message that we only value traits that kids are born with (attractive, smart, etc) and doesn’t convey the notion that anything can be accomplished with perseverance, hard work and dedication.

    Praising an accomplishment (and acknowledging the work it took complete it) establishes the fact that it was their hard work and practice that propelled them to achieve their goal, and that by setting goals we can push ourselves further. It’s also good to remember that confidence is gained in the process of goal actualization.

    Examples:

    Instead of “You’re really smart!”

    • “I’m so proud of you for practicing writing the letter F and working so hard to write your name!”
    • “Your strength and determination lifted you to learn to write your name! Your hard work really paid off!”
    • “I love how much effort and energy you put into learning to write the letter F!”

    In addition, throwing out too much praise can inundate your child’s ego, and could potentially minimize the value of the praise. If we reinforce every small deed our kids carry out, the praise will become less meaningful and thus, less impactful. Save big praises for accomplishments and achievements.

    Step back and Let them Build Resilience

    Remember the first paragraph of this post when I felt the need to eliminate my son’s problem and cancel the name-writing activity altogether so as to prevent him from feeling incapable? I feel that urge all the time. But by allowing kids to experience hardship or discomfort, we give them the opportunity to create solutions to solve their problems. These problem solving skills will be vital in all facets of their lives including our ever so important relationships, and will come in handy when they face the inevitable obstacles life will throw at them.

    When we reinforce a child’s resilience, they  learn to bounce back after a perceived failure. Step back and let them come up with their own plan for overcoming obstacles, rather than mow them down.

    Model Self Love and Positive Talk

    Have you ever caught yourself in a moment of negative self talk? I have. I’ve thrown out the phrases “I’m so stupid,” or “I look awful today,” in front of my kids not realizing the weight or impact of those words. It is true that kids are sponges, and if we model negative behaviors, they will too. Try to eliminate the negative self talk for yourself  (it impacts parents too!) or at least attempt to ban it when in the company of little ones. Confident mommies and daddies raise confident kids. Lead by example!

    Examples:

    Instead of “Today sucked.”

    • “I’ve had a tough day, but tomorrow will be better. I can feel it.”
    • “Today may have not have been the best, but there were a lot of small positives, and I’m choosing to focus on those.”
    • “I will bounce back tomorrow.”

    Let Them Take Healthy Risks

    A healthy risk is defined as a behavior in which the positive reward outweighs the harm in a given situation. Much like building resilience, when kids engage in healthy risk taking behaviors the outcome is worth the parental internal struggle. Risk-taking behavior enables a child to build confidence and strengthens decision making skills. It’s a positive tool for discovery, perception and developing a child’s personal identity. Being able to assess the risk in any situation is a crucial life skill and is important in helping children make good choices.

    Examples of Healthy Risk Taking Behaviors:

    • Getting up on a stage and singing a song
    • Asking a stranger to be their friend
    • Paying for their treat at the ice cream shop
    • Helping measure ingredients in the kitchen

    Try this…

    Every morning I allow my son to be my barista. He fills my mug with water, pushes the buttons on the coffee maker, and adds my sugar and cream. Sometimes it ends with a spill or a coffee that is slightly too sweet (risk) but it has become a morning task and he loves it.

    In the process of making my coffee, he’s mastering skills and learning a recipe which makes him feel important and needed. Little did I know, I’d been allowing my son to engage in a simple healthy risk behavior, and it’s been a small step for building his confidence.

    We hope through this article you’ve discovered new ways to boost your child’s confidence. If you’d like to read more about child development, see 5 Simple Tips for Taming Tantrums

     

     

     

     

     

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  • 5 Simple Tips for Taming Tantrums

    I came across this quote from author L.R. Knost not long ago and it has become my mantra for calming meltdowns, tantrums and anything in between.

    “When little people are overwhelmed by big emotions, it is our job to share our calm not join their chaos.”

    Tantrums are a completely normal part of child development. It’s how our little ones express themselves over anything from discomfort to simply not getting what they want. But that doesn’t mean it’s not exhausting, frustrating and down right chaotic to try and diffuse them. Sometimes the response that our children need the most is the hardest to offer in the moment.

    In my experience, the most effective method for disarming a tantrum is a calming, positive approach. Here are 5 Simple Tips for Taming Tantrums that may help to deescalate meltdowns and preserve your sanity.

    1.) Remain Calm

    It is entirely true that children feed off of our emotions. If we treat a child’s tantrum with fierce anger and frustration it is possible to intensify the tantrum rather than mitigate it. Try to remove all emotion and focus on yourself, especially the guilt or embarrassment which can heighten feelings of overwhelm (remember, every parent has been there!) Your child isn’t trying to give you a tough time, they’re having a tough time.

    2.) Use Positive Language Alternatives

    Avoid the use of “no” if at all possible and try these positive language alternatives.

    3.) Try a Calming Diversion

    Does your child have a favorite book or comforting blanket? Offering these items could help console a child during a tantrum. Other tools could be a calming jar (such as these), relaxation activities such as deep breaths or yoga poses, essential oils, and songs. When the meltdown occurs in a public place without access to these tools, try removing them from the environment in which the situation began. If your child runs, throws or hits during a meltdown assess surroundings to ensure safety before approaching.

    Hugging is an excellent use of diversion, but always ask if they need a hug beforehand. Studies have shown that proprioceptive input through hugging is extremely helpful for regulating the senses and helping tame a tantrum. Something as simple as a tight squeeze can provide a sense of calm & return your child to the moment.

    4.) Observing and Learning

    Is there a pattern or trend for where these tantrums occur? Say, in the toy section at Target or when deciding on what to wear in the morning? Research indicates that events leading up to a tantrum can be critical to whether or not it actually occurs. Noticing where and when your child is likely to have a tantrum is essential in diffusing or avoiding it altogether. Maybe bypass the toys next time at the store, or offer options on outfits in the morning so your child feels in control. Another thing to keep in mind is choosing battles wisely. Ask yourself this question:

    Will this decision impact my child down the road?

    Examples: Something like, wearing a helmet on the tricycle could potentially have long term effects and is probably a battle to be fought. Forcing a child to hug a relative before they leave (and thus inducing an incident) is likely not life altering. Maybe have a conversation later about hugging and why we show affection instead of ensnaring yourself in an emotionally escalated situation.

    5.) Consistency and Not Caving

    A sure-fire way to keep the tantrums coming is to cave or give in to the tantrum. For example, if a child melts down in the candy aisle begging for a lollipop, giving her the lollipop will underline the negative behavior and reinforce it for next time. If the child is denied the lollipop repeatedly, it’s possible for them to learn that a tantrum in this particular instance will not get them what they want. Be consistent and confident with your choices as you know best for the child, not vice versa.

    Hey mama, taming tantrums can be tough! Check out our Mental Health Task List to encourage self care and preserve your sanity!

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