Category Archives: Series: Therapist’s Tote of Techniques

May 9, 2012 · 3:48 pm

Creating a Calm Down Box

The idea of a calm down bin for kids is a fantastic concept that has been around for a while. I have a calm down box in my play room and I am always looking for new ideas on how to build these with my clients. Personal side note: my “calm down box” involves a warm bath, candles, glass of wine, and spa CD, but kids don’t necessarily go for that!

When to use:

These are perfect for encouraging your child to calm down from a tantrum, occupy themself while waiting for something (say lunch), or anytime they feel frustrated, angry, or even sad. Everything in your box should represent a positive and acceptable means of managing emotions.

There are a couple of blogs that recently highlighted the calm down box idea- Here We Are Together and Positive Parenting. They offer some good descriptions on putting together your boxes.

What to Include:

Calm down boxes should contain items that appeal to the senses (or you may hear the phrase “sensory toys”). Basically, toys that feel good to look at, touch, smell, and hear.

  • rice bin
  • glitter bottle
  • soft pillow and blanket
  • squeeze toys
  • playdough
  • sensory (textured) balls
  • calming music

Items that focus attention are also good to include.

  • books
  • rubix cube
  • coloring materials

And items that encourage deep breathing.

  • bubbles
  • pinwheels

Make Your Own Items!

For some homemade items (great for activities in session too), check these out:

Sensory Balloons

Homemade Kaleidoscope

Homemade Playdough

Sensory Bottles

Pinwheel Craft

Colorful Rice Sensory Bin

The homemade items are half the fun of putting these boxes together. These activities encourage creativity and personalization into each item. Kids love to know they can use something them made by hand!

As always, questions/comments/suggestions are welcomed!

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May 7, 2012 · 5:30 pm

Is It Possible to Choose Our Mood?

Many therapists at some point in their practice, myself included, espouse the idea that people can make a choice about how they feel and how they respond to circumstances.  For example, when I am getting ready for the day tomorrow, I can proclaim that I choose to be in a good mood and when something does not go as planned, I can choose to respond positively and rationally. Psychology Today even has a blog post out titled Stress Is a Choice: How to Give Up Getting Worked Up. It’s a great post that highlights how people can choose whether they will feel stressed. As I was reading this piece, automatically nodding my head in agreement, I paused and thought “Boy, I wish it were as easy as it sounds. I would be stress free and happy 24/7!”

Cognitive behaviorist believe whole-heartedly that your thoughts will directly affect your mood.  Let’s say you have a co-worker who is always in a negative mood in the morning. If you think to yourself, “Her mood ruins my morning every day,” then you will feel frustrated and crabby. If you think to yourself, “Her bad mood sure does make for a hard day for her. I’m glad I choose to be happy,” then you will feel less frustrated and probably happy!

First let me say that I strongly believe in the cognitive behavioral thearpy techniques and apply it in my own life, as well as teach it to my clients. However, I also think you should get a disclaimer first. The truth is, choosing our moods, thoughts, and behaviors is not easy! In fact, it takes a lot of practice and mental energy, especially in the beginning. There are so many factors that affect our moods (or so we are led to believe) that it often feels like you are constantly playing defense against the environment. There will always be factors out of your control, such as your c0-worker’s mood, or whether the printer jams when you have a deadline to meet. The goal is to make your responses thoughtful, and then emotional, rather than emotional first. Secondly, recognize that there are circumstances which are extremely difficult to nearly impossible for one to choose their thoughts or mood. These can include serious mental illness, hormonal imbalance, and substance use.

Before I get emails about the simplistic manner in which I presented Cognitive Behavioral Therapy, I must mention that this therapeutic intervention entails so much more than this post give credit. For more information, you can visit PsychCentral and the National Association for Cognitive Behavioral Therapists.

To answer the title of this post… Yes, I believe it is possible to choose our mood in most normal every day circumstances. Remember, practice makes for more success!

What about you? Do you think this concept works?

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March 31, 2012 · 2:20 am

A Therapist’s Tote of Techniques: Deep Breathing!

When I mentioned I was going to be sharing my “best therapeutic techniques,” I imagine some of you were surprised when I said deep breathing would be first on my list to share. This should tell you how important it is to know good breathing technique and how often it is used in treating all kinds of symptoms- anxiety, anger, nervousness, worry, and so on. (By the way, this image is meant to get you in the mood to relax!)

I’ll also share some fun ways to teach kids about deep breathing exercises!

5 Reasons to Practice Deep Breathing

  1. It’s FREE! There is no cost for you to learn or apply this technique and it is an excellent tool for stress and anger management.
  2. It tricks your body into thinking it is in a calm state (as opposed to the fight or flight state).When we are in a state of stress, our bodies are in a “fight or flight” response, meaning it is reacting as if there is a threat present and we either need to stay and fight the threat or run away. When our bodies are in this state, our heart rate rises and our breathing becomes rapid and shallow.
  3. Deep Breathing gives you energy! The act of breathing deeply helps to deliver nutrient rich oxygen throughout your body.
  4. This delivery of oxygen also helps to eliminate waist in the body an help maintain healthy cells.
  5. It’s a useful technique to have ready when the time comes. Practice now so when you are feeling angry, anxious, etc., you will be prepared to use it!

When To Use Deep Breathing

  • If you are nervous about an important meeting, public speaking engagement, or personal situation you are about to face.
  • When you feel angry. You may notice your heart beating faster, face getting hot, and an urge to react to the source of your anger.
  • If you are feeling an urge to do something you don’t want to do.
  • Anytime you feel the need to relax and de-stress.

Teaching about deep breathing proved to be difficult without a visual aid. Unfortunately, I could not find one that I was comfortable adding to my blog. So… for your entertainment, I made a short video of my own to teach you proper deep breathing technique (no laughing!).

VIEW MY TUTORIAL VIDEO HERE FOR PROPER BREATHING TECHNIQUE! 
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NOW, FUN WAYS TO TEACH THE KIDS!
I have found that teaching kids about deep breathing is similar to teaching them other things… you have to trick them into thinking they are not learning or practicing something important! Here are some fun activities to help your kids learn about deep breathing. Once they learn the skill, teach them how and when to apply deep breathing.
 
Blowing a Pinwheel
Such a simple, yet fun toy! Who doesn’t love to watch the pinwheel colors mix together as it spins?
  1. Have your child take a deep breath (remind them slow and deep)
  2. Hold their breath for 2 seconds
  3. Release their breath by blowing the pinwheel
  4. Repeat 2 more times

Candle and Flower

  1. Gather together a candle (you can light it if you feel your child is old enough) and a flower
  2. Starting with the flower, have your child take a deep breath (remind them slow and deep) through their nose as if they are smelling the flower
  3. When they are breathing in the flower, have them pretend they are breathing in good, calm feelings
  4. Hold their breath for 2 seconds
  5. Release their breath by slowly blowing out the candle, pretending that they are breathing out the angry, yucky feelings
  6. Repeat 2 more times

References: www.webmd.com www.kidsrelaxation.com http://www.stress-and-relaxation.com/deep-breathing.html

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March 25, 2012 · 8:56 pm

A Therapist’s Tote of Techniques

NEW BLOG SERIES!

I will be starting a new series “A Therapist’s Tote of Techniques” to share what I feel to be some of my most important and/or most used therapeutic techniques. I am looking forward to this series because most of these are simple, easy to learn techniques that anyone can apply. Another term for this concept is “tools in a toolbox.” I don’t know about the rest of you, but I just don’t carry around a tool box as much as I do my favorite tote bags. Men can substitute “tote” for the old fashioned “tool box” if needed! :)

Some Techniques and Categories to look forward to:

  • Managing emotions
  • Managing behaviors
  • Reflecting of feelings
  • Relaxation
  • Reframing
  • Cognitive Behavioral strategies
  • Boundary setting
  • Play Therapy Techniques

CREATING YOUR OWN TOTE BAG OF TECHNIQUES:

My goal is to share with you some basic techniques so you can fill your own “tote  of techniques” to use in your daily life. It’s important for me to communicate to my clients that one size does not fit all. This means that what technique worked for your neighbor’s kid will not necessarily work with yours! And what techniques one person uses may not be one you are comfortable using. Take behavior charts for example. I have heard some disagreements with the use of this tool as a means of behavior management, some from those

who do not think they work, and others who don’t find them to fit within their frame work of parenting style. My response: then don’t add that tool to your tote bag! There are many options available and you have to find what is right for you and your family.

Upcoming Post: Deep Breathing

The first technique to be featured is Deep Breathing! It seems simple, but it’s a very important one. I will talk about why it is so important, how it works, how to do it, and when and how to apply this technique. If you are not already following this blog and want to read future posts, please follow this blog via email, twitter, or facebook at http://www.facebook.com/KimsCounseling!

You may also like to read my post about behavior modification tools.

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Filed under Problems and Concerns, Self Care, Series: Therapist's Tote of Techniques

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