The Effects of Anxiety and Anger on a Child

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hildren suffer from anxiety for a number of reasons. Before the start of a new school year, encountering a select group of peers at school, auditioning for a role in the school play, trying out for a sports team, and right before taking tests are times when a child may experience anxiety. This is nothing out of the ordinary. However, anxiety becomes a serious concern for children when it starts to interfere with their day-to-day activities. They may try to avoid certain situations or certain people. Some children are more susceptible to anxiety. This is especially the case if a child regularly experiences family conflict, arguments, is bullied, or feels unsafe in a particular environment.

And then there are students I’ve had who have gotten upset over the littlest things. At times, I’ve seen students push others in a shoving match. When I came over to address the issue, the student would go ballistic and lose control of their emotions. More times than not, the kids who act out in school are doing so because something is either going on at home or with their peers. The intimidating, mean-spirited behaviors are often a result of some sort of trauma experienced by the child at home or at school. They come into school on guard, ready to battle and they misperceive their peers’ and teachers’ cues, resulting in hostile and highly combative behavior.

How to Manage a Child’s Anxiety/Anger and Exposure to Violence

It is very important to sit down with your child and allow them to safely express their emotions and tell you what is going on and causing their high level of anxiety or what is making them feel upset. One thing you can do to alleviate your child’s stress is to limit the amount of technology that they are exposed to, in particular violent content. Refocus your child on getting involved in activities that are positive in nature and involve positive interactions in a team-building way with their peers.

Refrain from imparting your own fears or anxiety onto your child and rather than protecting your child from feeling anxious, teach them strategies to best manage and deal with it successfully. In my new book, The Ultimate Guide to Raising Teens and Tweens, I provide specific coping strategies that parents can implement to help their child best deal with anxiety in the least harmful manner all while channeling any worrisome or negative thoughts to something positive to help maintain a child’s self-confidence.

Furthermore, teenagers who suffer from anxiety may have difficulty sleeping or eating and are more prone to either self-destructive behaviors and/or angry outburst. In my book, I also  offer the C.A.L.M. technique on how you can easily and effectively reduce or flat out eliminate problem behavior and get your child to see how their actions result in specific consequences or rewards.

To You and Your Child!

Why Kids Misbehave and What to Do About It

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child misbehaving is something I see on a regular basis in my profession as a middle school teacher. Whether it be shouting out something inappropriate to another student, calling someone a name, or making a loud, funny noise to get a reaction from others, children exhibit a variety of obnoxious, immature, and disruptive behaviors.

How to prevent or stop a child from misbehaving

Children, in general, act out to seek negative attention. If there is a potential audience available to fuel the behavior, then that behavior and those actions will likely persist. The key factor in determining whether or not a problem behavior will persist or be eliminated is based largely on your reaction to the child’s behavior and how you respond to it.

1. Teach a child empathy.

When a child is taught how his or her behaviors affect others around them, they are more likely to display positive, kind, and caring behaviors. Many children who exhibit problem behaviors may be dealing with anxiety, fear, lack of acceptance from others, rejection and not have the coping mechanisms to appropriately handle these issues and act out to protect themselves from further backlash from their peers, teachers, and/or parents.

2. Acknowledge positive behavior exhibited and ignore behavior that isn’t harmful.

Kids often misbehave because they are seeking attention and don’t know any other viable means to obtain it other than to act out. Praising good behavior can turn that around. In my class, I appreciate it when someone offers to help pass out papers, clean up lab stations, assist someone who may be struggling, or simply raise their hand and wait to be called on during class discussion. I typically respond by saying statements to the like of:

“Thank you for raising your hand and waiting to be called on to answer that question.”

“Thank you for your kindness and offering to help…”

“I appreciate that you have your homework ready to be collected.”

“Keep up the great work. I am very proud of you.”

It all depends on the child, but looking and expecting good is oftentimes the solution and what you will get from a child. English writer W. Somerset Maugham once said,

“It’s a funny thing about life, if you refuse to accept anything but the best, you very often get it.”

3. Take away privileges.

However, if despite your efforts at teaching a child that their actions affect others, offering praise to positive behavior displayed, and ignoring attention-seeking behavior, your child continues misbehaving in an inappropriate manner and it is negatively affecting others or putting themselves or others in, then a clear consequence needs to immediately follow.

It could be as simple as a time out to remove them from the situation or shift their attention away from their current behaviors and give them time to reflect on what they did wrong and how they should have behaved. Removing a privilege of some sorts  is a common practice for curbing bad behavior, especially with older children. Anything from removal of electronics, toys, losing a sleepover, and not playing with friends are standard options for consequences that will typically render future good results, as long as a child understands the basis for why they lost their privileges and the expected behavior in the future.

Whether it is at home, at school, or in public around others when the misbehavior takes place, if the environment is reinforcing that behavior through others laughing or yelling for the person to stop, then that may be the unfortunate catalyst that keeps the problem behavior going. Hence, the child will see no reason why he or she should discontinue their actions when they are getting a reaction out of someone.

4. Model behavior you expect of your child.

It goes back to the monkey see, monkey do adage. Children are keen observers of their surrounding and require parents to not only teach them good manners and help them develop a sense of morality, but also watch how their parents and other adults in their lives display politeness, kindness, respect, and acceptance toward one another.

In my new book, The Ultimate Guide to Raising Teens and Tweens, I overview the C.A.L.M. technique on how you can easily and effectively reduce or flat out eliminate problem behavior and get your child to discover for themselves how their actions result in specific consequences or rewards.

To You and Your Child!

The Top Three Snacks to Have in Your Kitchen

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hen it comes to grocery shopping, there are so many decisions you have to make when selecting the healthiest and most energizing foods and snacks for you and your family. Stocking your home with healthy foods – without breaking the bank – is a necessary step in getting you and your family on the right track to overall well-being. With that being said, you must consider the various factors that can adversely affect you and your family:

  • Is it conventionally grown, instead of organic?
  • Does it contain GMO-based ingredients?
  • Does it contain dairy, soy, gluten, lectins, or trace metals?
  • Does the food contain pro-inflammatory properties?
  • Is it a high glycemic index food that can rapidly elevate insulin levels?
  • Does it contain artificial ingredients, dyes, preservatives, additives, or fillers?
  1. Nuts and Seeds

There is good and bad news when it comes to these snacks. The good news is that there are a variety of options to choose from that are healthy. Most are good sources of essential vitamins and minerals such as magnesium, copper, selenium, manganese, phosphorus and iron. The bad news is that not all nuts and seeds are created equally. One of the big concerns about certain nuts and seeds is their high amount of PUFA (polyunsaturated fat), especially the omega-6 polyunsaturated fat. This has been linked to inflammatory and metabolic diseases such as diabetes, obesity, and heart disease. Also, there has been attention to the contamination of nuts with mycotoxins, particularly aflatoxins, which is a potential carcinogen.

However, nuts and seeds have some fabulous nutrients. When consumed in moderation, at no more than a handful a day, you can really reap some great benefits. Look for nuts and seeds that are organic, raw and have a low omega 6 to omega 3 ratio with a good amount of monounsaturated fat. Contrary to popular belief, studies have shown that people who regularly consume nuts had less of a weight gain than those who rarely or never consumed nuts.

My personal recommendations for nuts and seeds include:

  • Macadamia nuts (for their high amount of monounsaturated fat and vitamins and minerals),
  • Walnuts (for their anti-cancer/tumor suppressing properties and anti-inflammatory omega-3 fats),
  • Almonds (heart-healthy properties and high in calcium, magnesium, and potassium),
  • Pistachios (high in vitamin E, beta-carotene, lutein, monounsaturated fat, and antioxidants helping lower bad cholesterol),
  • Pumpkin seeds (high amount of nutrients such as magnesium, zinc, copper, manganese,omega-3 fats, as well as antioxidants to prevent or decrease oxidative stress and free radical formation),
  • Sunflower seeds (heart-healthy and immune system boosting properties and high amount of B vitamins, vitamin E, copper, selenium, magnesium, phosphorus).
  1. Hummus and Veggies

Hummus is a nutrient-dense food packed with protein, carbs (including fiber), healthy fats, and plenty of vitamins and minerals. It is made from cooked, mashed up chickpeas or other beans and is combined with tahini, olive oil, lemon juice, salt, and garlic. This is one of my go-to-snacks that can be used in many capacities.  You can use it as an alternative to mayonnaise on sandwiches or use it as a dip for raw vegetables.

They come in a variety of flavors. My favorites include roasted garlic, roasted red pepper and sundried tomato. Some of my personal recommendations that go well with hummus as a dip include:

  • Sweet peppers
  • Broccoli or cauliflower florets
  • Cucumber or zucchini slices
  • Celery sticks
  • Baby carrots
  • Whole grain tortilla chips
  1. Fresh & Dried Fruits

Nothing beats a fresh, organic fruit packed with all the vitamins and nutrients! However, if you aren’t able to frequent the grocery store throughout the week for a variety of fresh, organic fruit, or are looking for a healthy sweet treat, the next best thing would be to pick up some dried fruits. However, be aware that both fresh and dried fruits, depending on the type, can be high in sugar. Try not to consume more than a serving in one sitting. To prevent against consuming additives in your fruits, select organic dried fruits.

Tip: Look on the ingredients to ensure that the product contains only one ingredient – that particular fruit!

My personal picks for dried fruit include:

  • Mangos
  • Cherries
  • Goji berries
  • Apples
  • Pineapples
  • Plums
  • Mulberries
  • Blueberries
  • Peaches
  • Apricots

For a complete guide to help you and your family’s overall well-being, from all things healthy home to eating, moving, sleeping, and thinking well strategies, grab a free copy of my 25-page WHOLE LOTTA LIVING GUIDE here.

To Your Health!

Sources:

25 Types of Nuts and Seeds You Can Eat

Health Benefits of Nut Consumption

Pistachios increase serum antioxidants and lower serum oxidized-LDL in hypercholesterolemic adults.

What’s New and Beneficial about Walnuts

Violence in School

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he issue of school violence continues to be one that resurfaces in many different forms. I can’t believe that it’s been more than five years since the Sandy Hook Elementary School tragedy took place. Being so close to this tragedy, both figuratively and literally, in that I grew up only 30 minutes north of this school and working as a public school teacher myself, I just can’t fathom that something like this can and has happened. The sad reality is that school shootings have continued to take place throughout America since then. Violence in our schools is still a major concern, most recently taking place at Marjory Stoneman Douglas High School in Parkland, Florida.

It is apparent that in these types of horrific incidents, there are some deep-seated issues affecting students at our schools and causing them to react in violent behaviors toward others. Consider the telltale signs of mental illness, depression, and posts left on his social media accounts of guns and racial slurs left by a 19-year-old male who shot and killed 17 individuals and leaving 14 injured at a high school in Florida on Valentine’s Day 2018.

Then there was the locker room stabbing that took place back in November 2016 by a 16-year old high school student in Utah leaving five injured. This student was a straight A student and didn’t have any disciplinary record. There wasn’t even a history of bullying with the five victims.

In January 2017, a 17-year old high school student shot his 16-year old classmate. He went into a bathroom and assembled his gun and came out shooting not only his classmate, but also firing at a teacher and narrowly missing.

We’ve been down this road way too often trying to explain the motives of young people who display violence toward their classmates and/or teachers in this manner, wondering how we could have seen something like this coming. We’ve asked the questions:

  • “How can someone do such a thing?”
  • “What triggers someone to act aggressively?”
  • “Do the parents see these behaviors with their children at home?”
  • “Are there specific warning signs to be on the lookout for and if so, what are they?”
  • “How can someone get access so easily to these kinds of weapons and how can we prevent this from happening?”

Issues such as violence in schools have become heightened among educators and policymakers across the U.S. Unfortunately, we continue to see disagreement and verbal lashing amidst Republicans and Democrats regarding their views on gun control. It is bad enough that kids today are exposed to violence all through the media – in movies they watch, lyrics to music they listen to and sing aloud, and things they see on the Internet.

Furthermore, we see a barrage of new video games with highly graphic and violent visuals that have been, and are soon to be, released to the public. A study published in JAMA Pediatrics has demonstrated that children who repeatedly play violent video games changes the way they think. I realize that all kids who play violent video games don’t end up as killers or violent human beings. However, the long-term exposure to violent video games can lead to changes in the way they learn to think. Young people can become more aggressive, which can lead them to saying or employing violence at school, and become desensitized to violence as a whole.

What appears to be inexplicable as to why a child would go to such lengths and extremes as to stab or shoot another student or teacher is rooted in their overall social and emotional well-being. It’s oftentimes the “tragic storm” of circumstances that culminate in events of this kind. And it is our job in society as adults to value a young person’s opinion, be on alert for their emotional needs and be a support and role model in any and all situations. No matter what our personal philosophies on life, or our political views may be, putting humanity first – through respect, kindness, understanding, forgiveness, and getting people the help they need right away – is critical for making a positive shift in our society, as a whole, and for future generations.

To Our Children and Our Future!

Sources:

Teen in Utah school stabbings of 5 classmates booked on attempted murder

Officials: Staff pinned down gunman in school shooting that injured student

Mediators and Moderators of Long-Term Effects of Video Games on Aggressive Behavior: Practice, Thinking, and Action

10 New Details About Florida School Shooter Nikolas Cruz’s Past, Mental Health Issues And Abuse Of His Ex-Girlfriend.

Best Workout at Home or While Away on Business

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o you often wonder how you will ever find the time to get in some daily physical activity and stay healthy with all of life’s responsibilities and daily chores pulling at you? With this room to clean, that mouth to feed, and another trip to bring that child there, you may be exhausted even thinking about getting in some exercise.

The catch-22 is that you must be in good shape to keep up with your kids who are bursting with energy. However, you may find it can be nearly impossible to make time for the gym because you are too busy taking care of the kids and family obligations.

As a performance enhancement specialist and having worked with people from all professions and walks of life to help them meet their fitness goals, I realize that your work schedule, time constraints, and lifestyle all play a key role in determining the best workout for you. Your goal may be to desperately carve off those nagging pounds that seem to never disappear. Or you may be looking to start a more active lifestyle and prevent the incidence of any aging-associated diseases such as cardiovascular disease, cancer, diabetes, Alzheimer’s diseases, osteoporosis, or arthritis.

No matter your schedule, I designed a workout for you that is WEIGHT-FREE and geared toward getting you to move more in a time-efficient manner. Whether you are in the comfort of your own home or staying at a hotel if you are away on business, you can implement this workout into your schedule.

This 15- minute workout will:

  • Engage your core,
  • Rev up your metabolism,
  • Burn fat, and
  • Build muscle strength and endurance
  1. Jumping Jacks

For 1-2 minutes straight, depending on your comfort level, warm up with jumping jacks as they do wonders for not only your cardiovascular health, but also for muscle strength and stress relief. They get your heart rate elevated early on in the workout, which promotes a higher oxygen consumption. This means that oxygen is more efficiently transported to the bloodstream and ultimately to your skeletal muscles.

  1. Shadow Boxing

A number of years ago, I was a member of a statewide cardio-kickboxing championship team. Believe me when I tell you, that if you are looking to develop stamina and burn fat, incorporating shadow boxing into your routine is the way to go!

For about 1-2 minutes, stand in front of a mirror and have fun throwing a combination of jabs, crosses, hooks, and uppercuts just like the boxers and MMA fighters do. You may love this routine so much that you may choose to invest in your own equipment. If you decide to make a purchase, I would suggest a punching bag kit for starters that has a punching bag, speed bag, gloves, and hand wraps for additional support and protection.

  1. Push-ups

Push-ups are like ice cream. They come in a wide variety of options and you never can get enough! The beauty of the push-up is that it mainly targets upper body muscles such as chest and arms, but also factors in core muscles. It also serves as a great exercise for your legs acting as stabilizers.

Start by doing as many repetitions of push-ups you can do from a standard regular position. Repeat this for a total of three sets. This will serve as one of the most time efficient exercises you can perform in the comfort of pretty much anywhere. Furthermore, you can reap the muscle-building rewards of this exercise by changing the angle of your body. By placing your feet on top of a chair or bed, you’ve created a decline push-up. This specifically targets the upper portion of your pectorals and anterior (front) muscles in your shoulders. Also, shifting your hand position up and down, and changing your hand width (wide and narrow), helps add some variety to the workout.

  1. Squats

Squats are a great way to get a full lower body workout. They engage everything from the quadriceps to the hamstrings and down to the calf muscles. When you perform squats, you are building muscle strength that will benefit your overall mobility, balance, and coordination. Form is really important for this exercise. Keep your back straight and do not let your knees cross the frontal plane past your toes. Picture your weight in the middle to back of your feet and that you are sitting back and down in a chair. Take it slow on the way down, counting to three (all while inhaling) and then exploding straight up (while exhaling).

  1. Crunches

If you are looking to get your abdominal muscles popping, I am a big fan of the crunch. Not only do crunches help you build muscle, but they are excellent for strengthening your core, which targets your lower back muscles and obliques. The popular mistake many people make when looking to strengthen their abs is they use muscles in their chest, back, neck and hips flexors rather than the abdominal muscles.

To Your Health!

Sources:

Benefits of Jumping Jacks

Decline Push-Ups vs. Regular Push-Ups

Squats: 8 Reasons to Do This Misunderstood Exercise

Sit-Ups vs. Crunches