Unlocking Zen: Navigating Child Behavior with SUMMER ZEN

Introduction

As summer approaches, parenting can feel like a juggling act. The SUMMER ZEN Child Behavior Management Program is here to simplify your life. Led by expert psychologist Dr. Keri Downs, this evidence-based program empowers parents across 39 states via telehealth.

Let’s explore how this program can help you regain your parenting zen.

Understanding Child Misbehavior

Child misbehavior can leave parents feeling overwhelmed. But fear not! Our group equips you with knowledge about the root causes of misbehavior. From tantrums to defiance, we delve into behavioral principles that demystify your child’s actions.

Advanced Techniques: Reinforcement & Balance

At SUMMER ZEN, we believe in practical strategies. Learn how to reinforce positive behaviors effectively. Discover the art of praise—simple words that make a big impact. And fine the delicate balance between increasing positive behaviors and decreasing problematic behaviors. Armed with these tools, you’ll navigate parenting challenges with confidence.

Empowering Parents: Confidence & Compliance

Confidence is key. Our group boosts your parenting self-assurance. Gain practical skills to handle noncompliance and disruptive behaviors. Whether it’s bedtime battles or mealtime meltdowns, you’ll emerge with a newfound sense of control. Plus, we’ll guide you in setting healthy limits that foster cooperation.

Areas of Work:

Why SUMMER ZEN?

Quick Sessions: We respect your time. Our program fits into your busy schedule and is available in person on online.
Behavior Hacks: Learn practical techniques to handle noncompliance and boost child compliance.
Zen Back: Regain your parenting zen and enjoy a smoother summer.

Dr. Keri Downs: Your Guide

Dr. Downs, a Licensed Psychologist, brings expertise to the table.
Her focus on strengths, relationships, and cognitive-behavioral approaches ensures results.
Join her on this journey which has helped many other parents get their summer zen back.

Get Started

Child Psychologist Sarasota and Venice, FL. Child therapy, gifted therapy, adhd, and parent support at Davenport Psychology. Telehealth available call 941-702-2457 today!

Unlock a harmonious summer for your family. 🌞🌿

When: Openings M-Fri 9 am to 7 pm EST
Where: Davenport Psychology Sarasota, Venice, or by Telehealth (available in 40+ states)
Contact: Visit Contact Us or call (941)-702-2471.
Register Below: Sliding Scale Based on Need – $200 per 55 min session. Cash, Check or Zelle accepted.

Contact Us Today to Schedule

Managing Chronic Pain: How Therapy Can Help You Find Relief

Dealing with chronic pain can be frustrating and exhausting. As a result, your daily activities, emotions, and overall well-being may be impacted.

Chronic pains are pain that lasts longer than three months and is also caused by various factors, such as diseases, traumas, and medical disorders.

To manage chronic pain, a multidisciplinary strategy is necessary effectively to do that, which may combine therapeutic interventions, lifestyle modifications, and coping mechanisms.

Exercise, dietary changes, and stress reduction strategies are examples of lifestyle adjustments that can be made in addition to drugs, injections, and surgery.

Remember that there is no one solution for treating chronic pain. One person’s solution might not be suitable for another.

It’s crucial to have an open mind and practice patience while you weigh your options to choose the pain management approach that will work the best for you.

I’ll discuss the definition and causes of chronic pain in this article, as well as how therapy can help you manage your pain and much more.

What Does Chronic Pain Mean?

Chronic pain is characterized by discomfort that lasts more than three months. The pain may be there all the time or may come and go. It can occur in any part of your body.

Chronic pain can interfere with daily activities such as working, socializing, and caring for yourself or others.

In addition, it can cause sadness, worry, and difficulty sleeping, all of which can exacerbate discomfort. This reaction establishes a difficult-to-break loop.

What Causes Chronic Pain?

As I mentioned earlier, there could sometimes be an apparent reason for persistent discomfort in relation to chronic pain.

For example, you might be suffering from a chronic condition like cancer or arthritis that can be excruciatingly painful.

Your body might alter due to illnesses and injuries, making you more pain-sensitive. I mean, after you recover from the initial illness or injury, these modifications may persist.

For example, you may get persistent pain due to a sprain, a fractured bone, or a short illness.

However, some people have persistent pain unrelated to an accident or medical ailment.

In medicine, this response is referred to as psychogenic or psychosomatic pain. Psychological elements, including stress, worry, and sadness, are the leading causes.

Several experts think the low levels of endorphins in the blood cause this association. Natural substances called endorphins cause good emotions to arise.

Now that you know what chronic pain is and its potential causes, let’s proceed to the methods and approaches for managing it.

How Do You Manage Chronic Pain?

I’ve included 8 tips below to aid and guide you in managing your pain before you consult a therapist to support you.

When combined consistently, these should help mitigate the pain you’re feeling in that area.

But, hey remember you have to see a doctor has soon as possible. This only help reduce the pain and do not take the pain away.

1. Stretch, maintain excellent posture, and move slowly

Spend 10 to 15 minutes each day engaging in mild yoga, tai chi, or full-body stretches. You must start an exercise regimen to help you build stronger muscles, elevate your mood, and block out discomfort.

2. Reduce stress and practice relaxation techniques

This can be done by relaxing the muscles, breathing deeply, or practicing awareness. Smartphone applications that emphasize mindfulness and relaxation may be helpful in this situation.

3. Pace yourself

You can increase your pain can be made worse by doing too little or too much. Structure and regularity can be aided by daily planning that balances daily duties, leisure time, and other commitments.

To avoid being frustrated by a pain flare, pause before the pain becomes unbearable.

4. Address other conditions that worsen the pain

According to my research, treating anxiety and depression might lessen discomfort and enhance the quality of life.

If you experience problems with anxiety or depression, see your healthcare professional.

5. Keeping a good mindset can do a lot

Handling pain frequently entails generating possibilities for positivity. For example, it has been demonstrated that engaging in pleasant activities reduces the impact of pain signals in the body.

6. Get a lot of rest

A lack of sleep frequently exacerbates pain. Sleep may be improved with good sleep hygiene, relaxation techniques, and a relaxing nightly routine.

These self-management strategies and the proper use of over-the-counter and prescription drugs provide a comprehensive treatment strategy for controlling chronic pain.

If you’re in pain, speak to your doctor about a detailed pain management strategy that will help you reclaim control over your life.

How Therapy Can Help You Find Relief

When you’re dealing with mental health concerns, you may feel isolated and as if no one understands what you’re going through; seeking treatment, on the other hand, maybe a vital step toward finding relief.

Therapy may assist you in identifying the underlying reasons for your suffering and provide you with tools and methods for coping with your emotions and ideas.

In addition, it’s a safe and supportive environment where you can express yourself openly and honestly about your thoughts and experiences without fear of being judged.

Among the treatments available from therapists is cognitive-behavioral therapy. This can help you recognize and modify negative thinking patterns, and mindfulness-based therapies.

It will teach you how to be present at the moment and generate a sense of serenity. Anxiety and stress, all of which can increase pain sensations, can be identified and managed with therapy.

It can also help you build pain-management coping skills and relaxation techniques, such as mindfulness meditation or progressive muscle relaxation.

Therapists can help you modify negative attitudes and behaviors that may increase your pain sensations using various strategies, including cognitive-behavioral therapy.

They can also educate you on how to speak more effectively about your pain with your healthcare practitioner, family, and friends, making you feel more supported and less isolated.

If you are suffering from chronic pain, don’t be afraid to contact a mental health expert who can assist you in finding relief and improving your overall well-being.

Conclusion

Living with chronic pain can be difficult and affect many aspects of your life. But going to therapy can be a significant step in the right direction toward getting better and feeling better all around.

In addition to teaching you practical coping skills and relaxation methods to control your symptoms, therapy can assist you in identifying the underlying psychological and emotional causes of your chronic pain.

It’s crucial to remember that treating the physical symptoms of chronic pain is only one aspect of managing it. You also have to consider the emotional and psychological effects it has on your life.

The psychological effects of chronic pain, such as anxiety, sadness, and stress, which can increase pain symptoms, can be better understood and managed with the use of therapy.

Click here to consult a licensed therapist in Venice today about that pain, depression or anxiety you want gone.

Aging and Insomnia: Causes and Treatment

As we age, our minds and bodies undergo many changes that can affect our sleeping habits, hence aging and insomnia creeps in. While most of these changes are natural, some are signs of severe health problems, like sleep apnea or restless leg syndrome.

Older adults are more likely to suffer from insomnia than younger individuals, but many people don’t realize the full extent of the problem.

Experts say that by age 50, nearly 75% of the population will experience sleep difficulties at some point, and around 1/3 of the elderly population has chronic insomnia.

This puts their health and safety at risk, as lack of sleep can lead to depression and other mental health problems. Luckily there are treatments available that can help you get your rest back!

Sleep and Aging

As we become older, our sleep frequently gets worse. After falling asleep, people often wake up again, which results in less overall sleep and more waking episodes.

Time taken to fall asleep may also be extended. According to several studies, around middle age, the typical person loses 27 minutes of sleep every night.

The body’s intrinsic timekeeping mechanisms are responsible for these sleep quantity and quality reductions. Older folks may go to bed and get up sooner because the body cannot interpret circadian signals either.

As we become older, our sleep patterns also alter. Each stage of a typical sleep cycle has four parts. There are three of these:

Two “light” stages of non-rapid eye movement (NREM) sleep
One “heavy” or “slow-wave” stage of NREM sleep
One last REM period before the cycle repeats

According to research, older persons have a smaller proportion of slow-wave NREM and REM sleep than their younger counterparts. This makes individuals more prone to nighttime awakenings and impacts how rested and awake they feel in the morning.

Treatment for Insomnia

Creating the most pleasant, tranquil bedroom atmosphere is one of the first things your doctor could advise. Your bedroom should ideally be dark, quiet, and not more than 75 degrees Fahrenheit (about 23 degrees Celsius).

It would help if you only slept on your bed. Do your best to refrain from using your phone, working, playing video games, or watching TV in bed.

Maintain a sleep log. Keep track of your sleeping and waking hours; falling asleep each night takes time and any significant trends.

Reduce the time you spend in bed every night until your sleep improves based on the entries in your sleep diary. Then, you can start waking up earlier after sleeping for at least 90% of the time in bed.

Practice just retiring to bed when you are exhausted. A restful night’s sleep might be harmed by lying awake in bed. Instead, you should get up and be occupied in another room until you feel sleepy again if you have been lying awake in bed for 20 minutes without experiencing any sleepiness.

Other things we recommend are:

Exercise and consume wholesome food.
Avoid using coffee and cigarettes.
Commit to getting up simultaneously every day and not sleeping during the day.

Aging Changes

As you become older, your sleep habits usually alter. Most people discover that becoming older makes it harder for them to fall asleep. They awaken sooner in the morning and more frequently during the night.

Sleep duration is either constant or somewhat shorter (6.5 to 7 hours per night). You could have a stricter difficulty falling asleep, and you might stay in bed longer overall. Older folks feel that they sleep lighter than when they were younger since the shift from sleep to waking up is frequently rapid.

They are spending less time in deep, dreamless sleep. An older person often wakes up three to four times every night. Older adults awaken more frequently because they don’t spend as much time in deep sleep. Other factors include:

The desire to urinate at night (nocturia).
Discomfort or agony from long-term (chronic) diseases.

Reaction to Changes

A frustrating issue is having trouble sleeping. Depression and long-term (chronic) sleeplessness are also superior outcomes of this condition.

Even though their overall sleep has not altered, elderly adults may experience sleep deprivation because they sleep less soundly and wake up more frequently.

Confusion and other mental modifications might eventually result from lack of sleep. However, it is curable. When you get adequate sleep, your symptoms might be lessened.

Sleep issues are another typical sign of sadness. Consult a psychologist to determine whether anxiety, depression or another medical issue prevents you from sleeping.

Prevent the Occurrence

Compared to younger folks, older persons react to medications differently. Therefore, seeing a doctor before using any sleep aids is crucial. Avoid using sleep aids whenever feasible.

Antidepressant drugs, however, can be pretty beneficial if depression interferes with your ability to sleep. In addition, several antidepressants don’t have the same adverse side effects as sleep aids.

A modest antihistamine will occasionally be more effective when treating brief insomnia than a sleeping drug. However, most medical professionals do not suggest these medications for elderly patients.

You may resolve to using sleep aids (such as zolpidem, zaleplon, or benzodiazepines) as directed and for the allotted time. Some of these medications can potentially cause dependency (requiring the drug to function) or addiction (compulsive use despite adverse consequences).

Conclusion

It is crucial to evaluate older people for sleep disturbances, given the frequency of insomnia in the aged population and the accessibility of effective therapy.

Patients must be informed about typical sleep-related changes while also being aware that sleep issues are not a natural aspect of becoming older. Insufficient sleep may be detrimental to health and quality of life when it comes to health.

A detailed medical history, a review of medicines, a thorough physical examination, and relevant blood tests are all parts of a comprehensive assessment for insomnia.

If you or anyone you know is struggling with insomnia we strongly recommend you seek expert help.

How The Seasons Affect Sleep

Are you wondering how seasons affect sleep? The changing temperatures and the amount of daylight or darkness during certain months can significantly impact our sleep patterns and our ability to function at work or home throughout the day.

In this article we highlight how the seasons affect sleep, why it happens, and what you can do about it.

We will look out, how it affects your circadian rhythm, how it leads to seasonal depression, and when it’s the right time to seek the help of a psychologist.

Alright, let’s dive right in!

How Daylight Affects Your Circadian Rhythm

The daylight, or lack thereof, impacts your circadian rhythm and, in turn, how you sleep. In the winter months, days are shorter, and nights are longer.

The lack of daylight can make it harder to fall asleep at night as your brain has difficulty knowing when to release certain hormones that regulate your sleep-wake cycle. In the spring and summer months, days get longer while nights shorten.

The more available light increases serotonin levels which help with your mood, making it easier to go to bed at night. And since there is more light during the day, it makes it easier for you to wake up in the morning.

If you need extra assistance sleeping, try installing a blackout curtain in your bedroom or wearing an eye mask before bed. These will block out any unwanted light and help keep your mind from being distracted from trying to doze off by external stimuli like sunlight or street lights outside.

Heat, Humidity, and Seasonal Allergies

In the summer, heat and humidity can inhibit your ability to sleep, as air conditioning and fans may be more beneficial than usual. And in the fall, pollen and other allergens might play a role in making you feel itchy or congested at night.

Winter brings some relief from extreme temperatures but with colder temperatures comes worse congestion from inflammation of your nasal passages or dry sinuses. In these instances, over-the-counter cold medications or humidifiers may help you sleep better.

If you still feel the effects of allergies even after spring, we recommend consulting an allergist for further treatment options.

When To See a Doctor About Your Seasonal Allergy Symptoms

If you’re having trouble sleeping because of your allergies, it’s a good idea to make an appointment with your doctor to rule out other causes. If you’ve seen a doctor and they said there was nothing wrong, here are some things you can try on your own:

Many people underestimate how important drinking water is to get restful sleep at night. Drinking caffeinated beverages late in the day is not recommended for those with sleeping problems either. Additionally, don’t consume anything after 8 pm; give your body enough time to digest food before bed.
Sleeping with earplugs or a noise machine may also help keep allergies away while you sleep, but talk to your doctor about what’s best for you!
Watch what you eat, exercise regularly, limit alcohol consumption, avoid large meals before bedtime, and manage stress levels. All these factors play a role in quality sleep.

Seasonal Depression

This winter has been particularly hard for many people because of shorter days and more cloudy weather. Some people even experience a shift in their sleeping schedule.

This type of depression is called Seasonal Depression, and it’s estimated that up to 14% of Americans may experience some depression related to winter.

This condition usually sets in when Daylight Savings Time ends in November or early December and continues into February or March until daylight savings time begins again in late March or early April.

The decreased amount of natural light during this time can cause symptoms such as oversleeping, lethargy, mood swings, and weight gain. In addition to these symptoms, feeling as though your heart isn’t beating properly is also common.

The good news is that there are ways you can manage your symptoms and feel better! One way would be to exercise outdoors as much as possible during the day, so you’re not sitting at home watching TV all day long with limited daylight.

Change Your Habits To Improve Your Health

Most people recognize that we sleep differently during different seasons. In the summer, we may wake up as early as 4:00 am and sleep until 11:00 am.

During winter, our body is more inclined to release melatonin around 8 pm so that it can sleep much later in the morning.

But how exactly does this impact our health? Not getting enough sleep can lead to various physical and mental problems.

Studies have shown that sleeping less than six hours per night increases stress hormone levels like cortisol, leading to weight gain and chronic disease risks such as heart disease, diabetes, stroke, or cancer.

3 Tips for Sounder Sleep During Seasonal Changes

A few minutes in a warm, relaxing tub can lower your body temperature, relax tense muscles and release tension-based aches and pains. Just make sure you end your shower or bath with cold water to jumpstart the body’s internal shivering response that makes you feel warmer when you get out of the tub.
Close all blinds and curtains an hour before bedtime. Make it as dark as possible for better sleep.
Keep your bedroom cool. The optimal sleeping temperature is between 60°F and 75°F degrees—not too hot or too cold. If you’re not sleeping well, adjust the thermostat to find what works best! Lowering the temperature by five degrees will help you sleep up to 20% more.

Conclusion

It’s important to consider how our natural cycles change with each season. Adjusting your routines can make a big difference in your sleep patterns.

For instance, if you want to go to bed earlier during the cold winter months, set an alarm clock ten minutes earlier than you normally would and gradually increase that time.

Nevertheless, if you’re experiencing a serious sleeping disorder, we recommend you seek the expert help of a psychologist in Sarasota, if that’s where you reside.

Here at Davenport psychology, our experts will be delighted to help you achieve the perfect night’s rest regardless of the season.

Grief: What Causes it and How Long Does it Last?

Grief is common among people who have experienced significant losses, whether it’s the death of a loved one or some other change or upheaval in your life.

Grief symptoms include sadness, difficulty sleeping, crying, anxiety, and more. While these feelings are normal responses to what you’re going through, they can become overwhelming and prevent you from functioning normally in your daily life if they continue for too long.

So how long do griefs last? Let’s explore that question in this article.

The Science of Grief

The word grief comes from Middle English grievous, which means heavy. It originally meant physical pain, but now it usually refers to mental pain instead. The first known use of grief was around 1300 AD.

Grief is an emotional reaction that we all experience, yet there is no universal way to cope with it. Grieving is a personal, intimate process, which can range from a few days to months or even years.

Grieving helps us accept our loss by allowing us to say goodbye in our way. In addition, our grief allows us to grieve over and celebrate someone we have lost.

In Old English, griowan meant to suffer. In modern usage, grieving is often used interchangeably with mourning—which can mean feeling sad about something that has happened or preparing for something bad that will happen soon.

But mourning also has religious connotations (such as observing a period after death), while grieving does not.

Causes of Grief

There are two main causes of grief, sudden loss and death. Sudden loss is what happens when someone dies unexpectedly. An expected death—say, from an illness—can still cause grief, but it can often be worse if you don’t have time to prepare for your loved one’s passing.

The second cause of grief is losing something important in your life, such as a job or home. If you experience any major loss in your life, it’s normal to feel grief over that change. However, the length and intensity will vary depending on how significant the change is in your life.

Grief is also unique to each person; while there are general stages that people go through, they aren’t universal. You may not pass through all of them, or you may experience them differently than others do.

Stages of Grief

Grief is different for everyone. But, because no two people are alike, there is no one-size-fits-all way to grieve. Instead, there are five stages of grief that many people go through when dealing with death or a similar loss.

It’s important to know that you might experience these feelings in any order more than once if you feel it is necessary. The stages include denial, anger, bargaining, depression, and acceptance. If you find yourself stuck in one stage for an extended period (or even repeating a stage), seek help from a professional counselor or therapist.

In general terms, denial is about avoiding reality as much as possible. Anger involves lashing out at others because you can’t control your emotions.

Bargaining happens when you try to deal with God or another higher power to keep someone alive or bring them back. Depression occurs when you realize that what happened was final and there will be no going back. Acceptance means finally coming to terms with the death and accepting it as part of life.

One thing that makes grief so hard is how long it lasts—and how it can come up again unexpectedly at any time, even years later. It’sUnfortunately, it’s difficult to predict how long grief will last for any one person; everyone deals with loss differently.

How Long Will It Last?

You might wonder if you’ll ever get over grief. Grief usually begins to fade after a few weeks or months, but some people grieve for years. You may think that time heals all wounds, but grief never completely goes away for many people.

Instead of becoming less intense, it changes over time as you adjust to life without your loved one.

Essentially, grief typically lasts between six months and four years. One study found that intense grief-related feelings peaked at about four to six months, then gradually declined over the next two years of observation.

There are various lengths of mourning periods among various cultures, but one year is the generally accepted period in the US. Unfortunately, this heartache will continue even after the mourning period has passed.

When Will I Start to Feel Better?

All feelings come in waves. Think of your grief as a boat floating out at sea. Each wave is a feeling; when you’re not fighting it, you’re riding it. The peaks are high, and the low points are low, but eventually, it will improve.

Just remember that grief is a process—not an event or person—and accept that healing is different for everyone. It’s okay to feel angry, sad, frustrated, etc., but don’t let these emotions stop you from moving forward. You will always have both good and bad days, so try to focus on what you can do right now to feel better.

You may want to reach out to friends and family who have been through similar experiences (or who have just been supportive) for advice on coping during their grieving process.

Talk Therapy Can Help

According to a study, psychological therapy can help reduce grief symptoms. If you’re still experiencing symptoms of depression or anxiety following bereavement, talking with a therapist can help you manage those issues.

It’s important to work closely with your doctor when pursuing treatment for grief-related issues—and while it may take some time to see results, talk therapy is one of your best tools for finding peace.

The American Psychological Association (APA) recommends cognitive behavioral therapy (CBT), which aims to improve thinking patterns that are detrimental to recovery.

You may also find support groups helpful; studies show that group interventions are more effective than individual counseling at reducing depressive symptoms in people who have lost loved ones.

Wrap up

Others likely expect you to be completely healed in a few weeks or months. Do not be too hard on yourself. It takes time. It’s not uncommon for people to be hard on themselves, often feeling that they should be further along in the grieving process than they are.

Every person grieves differently: there is no one-time frame for grief. Letting yourself grieve properly is the best way to move on. You’re not in this alone. Find out about available options through professional help and talk to your doctor.