27 Mar
Emotions, For Parents, For Teens, Teen Joy

Making The Most of Family Time During The Pandemic

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It can be easy to focus on the negatives, and not without reason. We are living in a pandemic; many people are stuck at home, have lost their jobs, activities of interest, or otherwise made major life adjustments. While a lot of these factors are not easily changed, we can make the most of the situations that we are facing. For some families, the pandemic means a lot more time is spent together at home. Choosing how to relate to others and ourselves can make a significant difference.

Here Are Some Ideas For How To Encourage Healthy Family Dynamics

One way to build family cohesiveness is to come together and make a list of factors that will lead to a healthier and happier family. These factors can include anything from values, such as treating each other with respect, kindness, and being honest, to more practical guidelines. Practical suggestions could be taking turns completing certain household responsibilities, or everyone cleaning up after dinner together until the job is done. It is important for everyone to pitch in, have their ideas heard, and to agree to work as a team to reach the goals.

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This list of therapeutic interventions comes from Dr Hertlein’s “recipe for success,” whereby the family comes together to agree upon shared hopes, identify ways to get there, and being sure to celebrate when progress is made. For families with teenagers, the “recipe for success” could be rephrased as the honour code or the pizza plan, with the reward for making progress being a family pizza and games night, or whatever other enjoyable activity fits best with the family.

Another way to foster family unity is through gratitude. At times, our minds like to focus on the negatives or things to improve. While there is a time and a place for that, it is not always the most productive strategy to stay in that mindset. Instead, aim for roughly five positive comments to every one negative (or constructive) one. This is a high standard, and admittedly can be difficult to achieve. If verbalizing gratitude for another family member seems like too big a leap, consider reflecting on and writing down aspects of people within the family that you are thankful for.

Photo by Ross Sneddon on Unsplash

Related to gratitude is taking a genuine interest in the activities of other family members. Video games, puzzles, makeup, sports, fashion, or what-have-you may not be of personal interest but being curious about these interests if they are important to a loved one shows care, support, and encourages connection.

Lastly, role-modelling desirable behaviour is a great way to move toward a preferred outcome. Loving family members even when they are at their worst, taking accountability for errors, and being vulnerable with personal thoughts and feelings set the groundwork for authentic connection. Admitting wrongdoing and asking for forgiveness sends a huge message in terms of what it means to be human – it is okay to be imperfect, to try our best, and that relationships are more important than personal pride.

A part of this role-modelling is kindness for oneself. We all make mistakes, but it is of no benefit to anyone to stay there and dwell on it. Similar to thinking of five positive factors to one constructive factor for others, take a similar approach for yourself.

What are other tips do you have to build family connection and confidence?

Love,

​Jessa

Jessa, our intern – a Masters of Counselling student – has officially started!

Jessa graduated from
the University of Calgary
in 2015 with a Bachelor
of Arts with Distinction
in psychology. and is
currently completing her
Masters of Counselling
Psychology through
Athabasca University.
Jessa loves spending
time with family and
close friends, learning
new things, and being
outside in nature. She
also enjoys food,
cooking, and trying new
recipes, and is
interested in art both
personally and as a tool
in therapy.

14 Mar
Emotions, For Teens, Teen Joy

Why Stress About Stress – A Teen’s Guide to Handling the Ups and Downs

 

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What is Stress?

A breakup, a big test, talking in front of the class – you know exactly when you feel stressed. There are certain situations that probably really rev up your stress levels and you can see them coming from a mile away. Then there might be other times when stress either creeps up or slams into you like a semi-truck.

Stress is your body and brains’ response to the outside world. Whether you’re taking a test, meeting a new person, talking to your crush, playing your sport, or performing in some way, stress is basically anything that is put through your brain computer and interpreted as tense, straining, scary, or pressuring. Your brain interprets stress in microseconds.

What you find stressful may not be the same thing as what your friends or parents find stressful. But, there are some situations that our brains are wired for from an evolutionary perspective, like rejection, that most of us feel some stress around. Public speaking and speaking up for ourselves or others are pretty common ones.

What is Happening in the Body?

When your brain detects something that feels like a threat (emotional, psychological, physical) it flips on the stress response. You might notice your heart start to race, your breathing change, your body feeling tense, sweaty, or shaky. You may be feeling nervous, like you’re in a fog, or like you notice everything on hyperdrive (ex: everyone is staring at me.)

If you think about this response in a real life-threatening situation, it’s actually a really good thing! You would want to be noticing dangerous things and be tense and ready to run or fight. But in the case of meeting a new person or eating in front of your friends, this stress response is….. Kind of a bummer.

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How Can We Flip The Switch On Stress?

Everyone gets stressed. It’s totally normal and can be a good thing. Thinking of stress on a continuum (like the one above) can be really helpful with green, yellow, and red zones, or like a 1-10 kind of thing.

Some amount of stress actually helps your brain and body focus, be alert and ready for things – so that could be really good if you’re taking your drivers test and want to be paying attention and alert or you’re in a playoff game and you need to be focused, muscles tense, engaged and ready to perform.

If you start to look at stress as an opportunity to get better at handling stress, you will actually be better at managing stress. The kind of stress that is an opportunity is sometimes called adaptive stress and this would be your green zone stress. These situations help build your stress muscle to become more resilient, more able to handle stress. You know you’re in your green zone when you are having a stress response, you’re able to handle it, you get through the stressful thing, and the stress goes away.

There is also the yellow zone stress, this is stress that lingers a little more. So even when the thing is done, the stress is still there. Sometimes things like moves, family changes, breakups (friends or relationships), or a death can be considered yellow zone stress. And sometimes people who have become fearful of certain things – like speaking in front of the class or test taking – end up feeling like these are more like yellow zone stress until they learn ways to manage that stress better.

Red zone stress is the kind you want to avoid as much as possible – it’s sometimes called toxic stress. When your body and brain are flooded with stress continuously, it can actually change the way your brain is wired. Stuff like abuse, neglect, and violence fit into this zone.

Why Should I Pay Attention To Stress? 

So now that you know stress happens to everyone, and stress is not always a bad thing… When should you pay attention to stress a little more? Here are some signs you need to pay attention to your stress:

  • ​If stress is moving into “all the time” territory and you’re constantly feeling stressed.
  • If stress is extreme and affecting your mood – so if you’re feeling aggression/anger, anxiety, overwhelm, depressed, unable to get out of bed, really down, shutdown, etc.
  • If stress is causing physical symptoms like headaches, stomach aches, lack of appetite, or disrupting sleep, it’s time to pay attention. Butterflies in your stomach and sweaty palms don’t count, especially if they are temporary.
  • If stress is affecting your social life like your friendships, family relationships, school success, etc.
  • If your stress coping behaviours are risky like drugs/alcohol, self-harm, restricting your eating or binging, binging on social media to numb out, totally avoiding people or things, etc.

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6 Things You Can Do Today To Better Manage Your Stress:

1. Notice Your Stress – pay attention to what’s happening in your body and brain and dial in to your green, yellow, red zones. The more you recognize this, the more you can choose to do something about it. If you notice yourself ramping up, you can stop and use your coping skills and resources and reach out to your supports as needed.

2. Organization and Planning Skills – make your stress more manageable by getting stuff in order – organizing your space, reminders, lists, using a calendar, planning ahead, breaking tasks down into smaller chunks can be super helpful.

3. Relaxation Strategies – practice calming yourself every single day. Some ideas you can use are breathing techniques, mindfulness, meditation, yoga, journaling, having a drink of water, slowly counting to 10.

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4. Express Your Stress – stress has a lot of energy behind it so don’t keep it bottled up. Try working out, sports, writing, singing, art, talking to someone, taking a nap, listening to music.

5. Make Stress Work For You By Using Mindset Stuff – working on your thoughts and beliefs about things that are stressing 6out this? Am I actually in danger? Can I laugh with myself about this right now or after?

6. Enroll in Stress Buster Bootcamp – I have created a bootcamp that includes one month of daily texts for you, with a different tip, tool, or resource to managing stress in each text. Your parents will receive a weekly webinar so they can support you better, too. You or your parent can email info@pyramidpsychology.com for details.

So now you are ready to take on stress and even allow it to be your friend sometimes. If you are looking for more ways to be the boss of your stress, sign up from our Stress Busting Bootcamp, where you will get 28 audio text messages with different ideas and information on how to manage stress, PLUS 4 webinars for parents (and teens if they want) to learn all about stress.

Love,
Chantal

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

21 Feb
Emotions, For Parents, For Teens, Teen Joy

How Much Do You Know About Gratitude? And Why You Should Care

Photo by Rosie Kerr on Unsplash

It can be so easy to find things to complain about, to want more, to be unhappy or unsatisfied with life and how things are going. Our brains are wired to find the negative first as a way of surviving. This is great if you are in danger or if you need to take action to save yourself. It’s not so great if you want to experience emotions that help you feel more connected, happy, joyful, calm, and loved.

What is gratitude anyways? Gratitude is an emotion and an attitude. Gratitude is the feeling of being thankful and in appreciation. You might be grateful for tangible things you have like friends, family, a phone, clothes you like, the sport you play, the ability to sing, etc. You may be grateful for intangible things like love, peace, memories, quiet moments, laughter etc.

Gratitude can be a game changer for your mental health. Researchers have found that a daily gratitude practice can increase mood, optimism, and overall pleasant feelings (like happiness).

Photo by Lucas George Wendt on Unsplash

As a teen, practicing gratitude has a lot of benefits. Here are just a few: 
​

  • Gratitude Causes a Good Mood: focusing on the things you appreciate and are thankful for increases happiness and decreases stress, which will definitely put you to be in a better mood. To learn more about moods, check out by blog article: The Miracle of Teen Feelings.
  • Gratitude Promotes Empathy: when you are feeling grateful and thankful for others it’s almost impossible to not care about them and their well-being. This grows your empathy, meaning your ability to put yourself in someone else’s shoes and to care about and want to understand them.
  • Gratitude Connects: thinking about and sharing the things and people you appreciate can increase your sense of connection and love to others. This is really good for friendships and social bonds with loved ones.
  • Gratitude is Flexible: being in appreciation can be done in so many different ways. It can be a thank you note, thanking someone in your head, being grateful for a past experience or something coming up, writing it down, an act of kindness, saying something you appreciate out loud, etc.
  • Gratitude Motivates: the more gratitude you practice, the more wonderful things you will start to notice. This can be quite inspiring to want to do more, live more, and be more.

Here are 4 gratitude practices you can try:

Photo by Jess Bailey on Unsplash

Gratitude Journal

Start or end your day by writing down 3 things you are grateful for. You can start with more general things but over time try and get more specific about the things you appreciate. For example, I might write “friends” in the beginning. When I’m trying to get more specific, I may say something like “my friends because I love how much they make me laugh”.

Getting more specific about why you are thankful makes the appreciation feel more connected to you personally; it becomes more meaningful.

Photo by Beth MacDonald on Unsplash

Gratitude Circle

In a gratitude circle each person gets the opportunity to share 1 general thing they are grateful for and 1 specific thing that they are grateful for today. It’s a great way to feel connected to others and grow gratitude in your social circles.

You can do this with a group of friends or with your family. Decide on a time where you will practice it. Some families choose at the dinner table or friends may choose to do this in a group chat.

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Gratitude Jar

Set up a jar where every day you write something you are grateful for and drop it in. It can be a centrally located jar in your house where everyone can contribute or it can just be for personal use. At the end of the week or at the end of the month read all of the things that you have felt grateful for. Start to fill your jar all over again – and you can keep the previous ones too and watch your jar fill with gratitude.

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Gratitude Meditation/Prayer

You can search on-line and find gratitude meditation scripts or videos. Here are a few you could try:

You can also create your own. Start by writing down 10-15 phrases that begin with “I am grateful for….” or “I am thankful….” and then record yourself saying them in a calm voice and playing them back for yourself as you are sitting comfortably, lying down, or walking outside in nature.

What are some other ways you are practicing gratitude during your day?

Share this with someone who you are grateful for.

Love,
Chantal

 

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

31 Jan
Emotions, For Parents, For Teens, Teen Joy

Get Out Of My Life – What To Do When Your Teen-Parent Relationship Is Feeling Distant

I really enjoy reading. So much so that I have stacks piling up beside my bed of books I would love to read when I’ve got a minute. When I came across this title (still on my pile) Get Out of My Life, but First Could You Drive Me & Cheryl to the Mall? by Anthony E. Wolf – I laughed and thought “oooh that’s a keeper”.

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Once I’ve read this one, I’ll give more feedback on the content, but for now I have to say that I have heard a variance of this message from dozens of parents I work with: “my teen is distant”, “my teen doesn’t want to talk to me unless they need something”, or “whenever I ask her (him) about something they just get upset”. Sound familiar? You are not alone!

So if your teen is wanting to cut their hair a certain way, no longer liking the things you like, or is shutting you out of certain parts, you are in full swing individuation. Individuation leads to self-identity and independence and these are best nurtured by having warm, caring adults who are available to guide and let go. Parenting during individuation is like throwing a boomerang. Allowing them to get out there and make mistakes while learning who they are AND knowing they can and will come back for some of that love and safety.

So how do you throw the boomerang so that it will come back? I mean really how do you do that!? Because I had a boomerang as a child and I went to get it WAY more than it came back to me!!!

A better question is, how do you connect with your teen and give them space to grow their own self-identity?

Photo by Hannah Busing on Unsplash

Connecting On Their Terms

I’m not suggesting you stop everything at the drop of a hat and focus solely on your teenager when they request it. However, I am kind of suggesting you stop everything at the drop of a hat and focus solely on your teenager when they request it.

​It is important to take the time to really acknowledge and listen when your teen is engaging with you. If they have a friend problem they are struggling with or an issue at school that’s bothering them and they want to talk about it, possibly at that most inconvenient time for you, other things can probably wait. And if the thing absolutely can’t wait, bookmark the conversation with your teen and let them know how important it is for you by being really clear about when you will free up time just for them (as soon as possible).

Another way of connecting with teens on their terms is in taking a genuine interest in their stuff. What type of music are they listening to? Which streamers are they watching? Who are their friends? Which sports team are they rooting for? You don’t have to love what they love. Taking a genuine interest is about understanding what they are into and why they connect to these things. It will give you some insight into their values, beliefs, and world.

Photo by Bui Thanh Tam on Unsplash

Connecting Creatively

Finding creative ways to spend some time together is important. A parent shared with me that once a week their teen and them will each write down two things they enjoy doing and throw those options in a hat. They pull out one and that is the thing they do together that afternoon. Sometimes they are hiking and sometimes they are gaming together. Moments of connection can be specific times that are dedicated like this example and they can also be spontaneous in the moment interactions. Being genuinely interested and curious about their lives and asking questions that invite them to share snippets keep that connection going.

A mentor of mine once shared that asking a teen to complain about something is a great point of connection. I sometimes ask teens, “so who is the teacher that drives you the most crazy?” or “what is it that you are not liking at school right now?” I am certainly not an advocate of focusing solely on the struggle, but it is incredible how willing and open a person can be if given a chance to talk about things that are relevant to them.

Being creative about ways to create connection allows flexibility and more opportunities. If sitting down and having a heart to heart is out of the question, maybe a little teasing and laughter is the touchpoint or a car drive to get a treat.

Photo by Logan Weaver on Unsplash

Love On Them Always

At every opportunity, let your teen know they are loved. Individuation is about pulling away to form self-identity but it is not about shutting off the love valve. Even if your teen’s backtalk and eye rolls are not what you would call languages of love, they are human and still need love, warmth, and connection in their lives. I’m a fan of using the words “I love you”. I send my message of love to my kids with words, text messages, notes, etc.

You can also consider learning your teen’s love language. The work on the 5 Love Languages developed by Dr. Gary Chapman, helps people understand how they give and receive love with others. Understanding your teen’s love language and your own can help you foster a relationship with your teen that is connected.  You and your teen can do the quiz here.

Photo by Martins Zemlickis on Unsplash

Communication and Conversations

When the boomerang comes back, there will be many opportunities to support and teach. Keep the flow of communication open and create opportunities to plant seeds for the future. Keeping the flow of communication open requires that you:
​

  • Listen. My friend shared with me the other day, “you’ve got two 2 ears and one mouth so that you can listen twice as much”
  • Respect their individuality. Be ok with differences and disagreements on thoughts, opinions, and feelings.
  • Be clear about expectations. Have clarity and discussions around family rules, behaviours, and limit setting.
  • Allow your teen to make mistakes. These are often the most precious teachable moments.
  • Help them problem solve and take responsibility.
  • Give them space and some privacy.

In the push-pull of the teen boomerang years, remember that you are still very much needed.

Where did you rebel in the name of individuation in your teen years?

Love,
Chantal

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

24 Jan
For Parents, For Teens, Self-Compassion, Teen Joy

Self Esteem: How to Help Your Teen Live Confidently

 

Photo by Motoki Tonn on Unsplash

The other day a parent was saying how their 15 year old had no self-esteem and the parent was at a loss on how to help. Trying to support your teen who is struggling with their self-worth and thoughts that they are not good enough, smart enough, pretty enough, strong enough, can feel like sand that just keeps slipping through your fingers. No matter what you do it seems, those self-defeating messages weight more on the scale of self-esteem.

Being a teen has ups and downs. There are moments when they may be feeling so aware and unsure of themselves and there are moments when they shine bright (or at least see glimmers). If you have a teen who is struggling with self-esteem (and didn’t we all as teens!) and you want to know how to support them, even if you’ve tried so many things already, check out the 7C’s:

 

Photo by Vonecia Carswell on Unsplash

Confidence Building

Being part of something that helps build confidence gives teens a chance to practice, practice, practice. The more a teen can take risks in the sense of stretching themselves in their self-esteem and experiencing success (and some failure) the more progress they will make in the self-esteem department.

​What does that look like? It could be being a part of a community group like cadets, girl guides, strong girls , or Glow groups. It could be participating in a boxing, martial arts, or soccer class. Find some things that your teen is interested in, even if it’s just a teeny bit at first, and give those opportunities a try.

Photo by Carolyn V on Unsplash

Care For Parents

Don’t underestimate the need to care for yourself. It is hard to be a parent of a teen. You’ve got this! Make sure you have people and resources that empower you such as other parent-friends, on-line communities, parenting coaches, therapists, etc.

​You don’t have to figure this all out on your own. There is something to be said about more heads are better than one. I have found over and over again that in conversations with other parents, I learn about resources and ideas that I may have never stumbled across in isolation.

Photo by Anna Earl on Unsplash

Contributing

Being part of something and feeling a sense of belonging is key to the human experience. It is particularly important to guide during childhood and into the teen years.

​Volunteering and giving are incredible ways to build self-esteem and self-worth. Teens feel like they are part of something that makes a difference. It also grows their empathy, helps them gain some perspective on their own lives, learn new skills, and connect with others.

You can look for volunteering opportunities in your neighbourhood through your community center, through the school, through a local faith based community, or a local volunteer hub.

You can start here and here if you’re in Alberta.

Photo by Vana Ash on Unsplash

Constant Repetition of Affirmations

What we sow grows. Paying attention and shining some light on the positive qualities can help the brain start to notice those more. Humans have this thing called negativity bias, which evolved as a survival part of the brain. It notices the “bad”, the danger first over the “good” non-threatening stuff. This is great to keep us alive and protect us from danger… It’s not that great for our self-esteem.

A parent shared with me that they ask their teen to share 3 things they’ve done well that day and this strategy, although weird at first, has helped their teen’s self-esteem soar.

As a parent you can aim to notice, say or even write down the good things you observe that happen each day. Invite your teen to practice this as well.

 

Photo by Kristin Wilson on Unsplash

Coping

Help your teen figure out what kind of coping skills and strategies work for them. Some strategies may change over time, while others will stand the test of time.

Consider self-care practices like things that help them feel good (e.g. being in nature, spending time with friends,  reading, cooking some yummy food, etc.) Consider coping strategies for difficult moments (e.g. shape breathing, 5 senses exercise, using humour, talking to someone, etc.)

I have a free Mental Health Book for teens available with several different coping techniques your teen can try out for themselves. I can email you a copy! Sign up on my website to receive your copy.

Finally, consider hobbies. What kinds of things does your teen do or can they try that might build new skills, be fun, and provide an opportunity to flip the switch from feeling down to feeling happy? (E.g. cooking,  painting, photography,  sport, drawing, etc.)

Photo by Prudence Earl on Unsplash

Consider Lifestyle

Taking inventory on lifestyle can be a great way to find things to take action on right away towards building self-esteem. Consider things like what sleep is looking like, stress, nutrition, down time and exercise.

It doesn’t need to be an overhaul, but try targeting one of these areas together and making small, achievable changes that will make a real difference. I started adding more fruits and veggies to each meal instead of processed sugars and it significantly changed my moods. Try checking out some of these resources:

Photo by Priscilla Du Preeze on Unsplash

Communication

Being able to effectively communicate builds self-esteem and confidence.  If your teen struggles to express themselves, whether that’s to talk to new people, ask for help, advocate at school,  or manage conflict with peers and family members, this is probably an indicator of self-esteem issues. Modeling communication skills can be a good place to start.

Child Mind Institute writes about communicating with your teen and shares some great tips like validating their feelings,  showing trust, and tuning in to your own emotions as ways to have a healthy and trusting parent-teen relationship.

Another part of communication is supporting your teens to become more confident and more capable in their communication. Check out my blog on bullying that covers a piece on building assertiveness skills.

Empowering your teen to take action to building their self-esteem and confidence will pay off in dividends as they navigate the ups and downs of this time in their lives. In your supportive and loving way, you will benefit from that heartwarming feeling as you see their self-esteem improve.

If you want to talk more about supporting your teen with their self-esteem, reach out to me for your free 20 minute consultation call 403.812.1716

Love,
Chantal

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

17 Jan
Emotions, For Parents, For Teens, Teen Joy

Everything You Need To Know About School Transitions

Photo by Vasily Koloda on Unsplash

Whether you are jumping up to junior high, have just moved to a new school, or are preparing to start the world of “adulting”, school transitions are no joke. They are the epitome of change and stretching yourself into a world of unknown. 

When I was in grade 8, my dad got a job in a different city. Our family moved in the middle of the year. I still remember the feeling of walking into class on that first day at a new school, wearing my new floral bodysuit (yeah they were cool then) and feeling like I was going to throw up. My long time best friend says to me she remembers how pale I was that morning, “almost translucent”. That’s about how I felt. If I could have disappeared that day, I would have. The first few weeks were pretty rough and I spent a lot of time crying in the bathroom. But then things slowly got better. I started to make friends. I started to settle in. And those horrifying first few weeks didn’t feel as big and terrible anymore. 

It wasn’t all bad. I made some amazing friends, laughed a lot, and found some things I was good at. Best of all, I got through this thing that was really tough for me and I survived and that helped build my confidence in knowing I could handle some tough things. 

If you are in a transition year or you have just started at a new school, and your brain is freaking out, here are some strategies that will make things smoother. I’ve broken it down into 4 categories- Elementary to Junior High, Junior to Senior high (or High School), Grade 12 is almost over, and just moved to a new school.

Photo by Kelly Sikkema on Unsplash

Elementary To Junior High

This one can be a doozy. Not only are you typically going to a new school, but you also have to contend with class changes, combination locks, no more recess, and starting as the youngest in the pecking order of your new school.

On top of that, your body is rapidly hitting you with hormone and physical changes. So fun! … Not really.

First off, the bad news. Research tells us that many students transitioning from elementary to junior high experience a drop in their self-esteem and grades as well as an increase in anxiety and school absences. You may have fears around bullying or getting lost as you get used to the school and how everything works. Then there’s how to make friends, fitting in, and how to get all your work done. It’s a lot of change. A LOT.

The good news. You are not alone and these are really normal responses. The even better news: there are things you can do to help this change feel easier.

Photo by Andrea Tummons on Unsplash

1. Make a friend (the good kind). Find someone who likes some of the things you do or who is part of a club or group that you are also in. Maybe it’s someone who sits next to you in class and seems kind. Not sure how to make friends? Click here for some ideas! I like to start with asking questions about them and the things they like, smiling, or giving a sincere compliment to break the ice.

2. Join a group or club. At the time of writing this blog, this part may be tricky because a lot of programs are on hold. If your school has a club or a group that meets up at lunch and you are even remotely curious, join! What have you got to lose? You may learn that you really like something new and will probably make a friend or two. If there aren’t any clubs, consider starting one (e.g. drama club, mindfulness, craft, social change, just to name a few).

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3. Size up the teachers and find some you can trust. I know there are some teachers out there that seem like they are out to make you suffer, but there are others that really care and want to know about you and your life. Find those that you click with and make a point to talk to them on a regular basis.

4. Practice using a lock ahead of time. Believe it or not, figuring how to open a combination lock is one of students’ top fears when transitioning to junior high. Ask your parents to buy you a lock and start practicing. It will be one less thing for you to worry about on your first day of grade 7.

5. Visit your junior high before you start. Ask your parent(s) to set up an opportunity for you to visit the school and meet with staff. Your school may already be offering something like this.

Photo by Nguyen Khanh Ly on Unsplash

6. Pick your options as soon as possible. You will likely have some option classes that will give you a chance to learn some new skills. As soon as you can, pick your favourite options to make it more likely that you will get those. Then you will have something to look forward to in those moments where everything is feeling a bit scary and awkward.

7. Watch some junior high movies (Warning, movies are not always an accurate picture of the junior high experience, so take everything with a grain of salt and maybe a couple laughs or tears). Here are a few examples:
a) Max Keeble’s Big Move
b) Akeelah and the Bee
c) Middle School: The Worst Years of My Life
d) Diary of a Wimpy Kid
e) 8th grade

Photo by Jeffrey F Lin on Unsplsh

8. Talk to your parents about school. Let them know what you like and don’t like. They were grade 7 students once upon a time (Parents, if you’re reading this, give your teen some time to complain about the things they aren’t loving and share about the things they are).

9. Have a hobby or after school thing. Again at the time of writing this, it may be a bit tricky to have these things going. Be a part of something you enjoy and have connections to others (e.g. sports, art, girl guides, etc.)

10. Get to know your school counsellor. Most junior highs have a school counsellor. They can be a great resource to check in with and help you solve problems. Think of them as a bit of a coach or a guide that is there for you when you need.

Here is an extra read if being forgetful of new things is something you’re worried about.

Photo by Ellery Sterling on Unsplash

Junior High to High School

Things can get dicey here and in a way feel familiar (oh good ole grade 7 transition all over again, but not really!) High school brings new stressors and pressures to achieve school success, more academic demands trying to balance responsibilities like work and school, a lot more exposure to drugs, alcohol, sex, and dating, and starting to think about your future.

That’s a mouthful and it’s a complex web of social, psychological, and emotional experiences to navigate. 

Parents, there are a couple articles you can read on this here and here. 
​
Teens, pull out your road map because this journey requires a little bit of guidance along the way:
​
 1. Brush up on your social skills. You will have tons of new experiences in high school and some repeat experiences. It is good to know how to say ‘No’, how to start a conversation, how to act at a party, and how to navigate relationships and sex issues. Check out this checklist (thank you www.learningforapurpose.com!) and see how comfortable you are in these 50 different social skills for teens.

Photo by Eliott Reyna on Unsplash

2. Know your supports. Who are the adults in your life that you can talk to? Who are the people your age you can talk to? Where can you look for the answers to some of your questions? Having an idea of where to go for support can be super helpful.

3. Make a friend. Find someone who likes some of the things you do or who is part of a club, sports team or group that you are also in, or maybe someone who sits next to you in your biology class and seems kind. Not sure how to make friends? Check this out.

4. Class choices. Plan ahead, talk to your parent(s), teachers, and school counsellor before starting high school and map out your class choices. You may have a plan of what you want to do later on or have no clue. Plan to leave as many doors open as you can without causing unsurmountable stress.

Photo by Jeffrey F Lin on Unsplash

5. Go to the high school beforehand. Oftentimes there will be tours or open house events at various high schools. Go to a few and compare your options. Get a feel for the school, the staff, and the programs they offer.

6. Get involved. Try out for the school sports team or join a club at school. This can help you connect with like-minded people and build your confidence.

7. Give yourself a pep talk yourself. It can be easy to get caught up in the “high school is hard” nightmare. Adults in your life may commiserate with you in “high school being the worst years of my life”. That isn’t always the case and it doesn’t need to be the case. You get to decide what to make of these years. Give yourself a pep talk and encourage yourself to make the most of this time and know that you’ve got this… One day at a time.

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8. Connect with the school counsellor. The school counsellor can be a really helpful resource to talk about now problems, future problems, or just to check-in. They can be a wealth of knowledge so take advantage of their availability.

9. Master your study skills. Get really good at figuring out what works for you. Block specific times for studying. Have a usual space to do work. Find accountability and study buddies. There are many strategies, so start honing in on the ones that work best for you​!

10. Get to know You. This time in your life is all about gaining independence from the nest (your family) and a process called individuation (who am I?) Take time to learn about yourself, what you like, don’t like, what kind of people you want to surround yourself with, your dreams and hopes, talents and skills, etc. Give yourself opportunities to try new things and take some risks (maybe not the dangerous might kill you kind) to help you better get to know yourself. Check out this article I wrote on all the reasons why being You, is the best thing to be!

Photo by Keith Luke on Unsplash

High School is Almost Over

When high school is coming to a close it can mark a really significant period in a teen’s life. This is where adulting comes into play and some people say it is like stepping into the real world. Students nowadays have options like taking a gap year, going to post-secondary (college, university, trade school), or entering the workforce. There are a lot of options and it can sometimes feel overwhelming. The next 10 ideas are going to help you know what steps to take.

You may also want to check out “Race to Nowhere”, a documentary (2010) that was created to get our society to start critically thinking and challenging our current thoughts around how we teach our young generations to prepare for success.

Photo by Sharon McCutcheon on Unsplash

1. Self-care. There are more responsibilities, loads of new experiences and more big decisions to make, so “filling your bucket” is important. Take social media breaks, get outdoors, spend time with the important people in your life, practice gratitude, and take regular breaks.

2. Advocacy. Be aware of your learning style, your strengths and needs when it comes to learning. Being able to advocate for yourself becomes more important as you increase your independence. As you prepare to advocate for yourself, run your script past a trusted adult or a friend first to help with the process.

3. Get all the freebies. Attend orientations and seminars whenever you can. It will give you an opportunity to see what it is like on various campuses you are considering. Scope out campus websites and maybe attend some free events on campus before you select your post-secondary institution to really get a feel for things.

Photo by Designecologist on Unsplash

4. Talk to adults about adulting. It can be helpful to ask questions and learn about what it’s like after high school from those that are living it. Caution – don’t let that hold you back from your own dreams and ideas about life after high school. Some ways of doing this are through job shadowing opportunities, volunteering, talking to the adults in your life, talking to a career counsellor, etc.

5. Have fun. This is a special time in life where there are so many opportunities. Embrace the independence and the experiences that can be fun and adventurous.

6. Grow. As you complete high and move towards the next step in your journey, there will be moments when you will find yourself thinking- “Oh I don’t know how to do that” or “I don’t know how to manage this.” One thing Luki Danukarjanto writes in their blog to try is adding the word YET to some of these thoughts as a way of adding possibility and compassion to your mind as you grow into new experiences. E.g. Oh I don’t know how to do that yet. I’m not sure how to manage this yet. Sounds different right?!

Photo by Greg Rosenke on Unsplash

7. Time audit. This can be a great exercise to do as you go into any transition. Try grabbing some markers. Imagine that each represents 1 hour of your day. Give yourself 24 markers and break it down into the different things that you do. Having a visual and seeing how many hours you spend at school, with friends, doing your hobby, sleeping, etc. can be a real eye opener and guide to where you might want to make some changes.

 8. Friend audit. The transition between high school and the next chapter can be a great opportunity to appreciate and deepen the important friendships in your life, to let go of some friendships that are not really supporting you, and to develop some new ones.

9. Contribute. Spend some time volunteering or helping out in some way in your community or at your post-secondary school. It feels good to contribute to a cause you care about it and feel like you’re a part of something bigger. It can also be a great place to meet new people and may open some doors for your future.

10. Gather your team. Figure out who is going to be a part of your support team- parents, counsellors, coaches, mentors, friends, etc.

Photo by Miguel Castellanos on Unsplash

Just Moved To A New School

When it comes to moving to a new school midyear, most of the strategies above can apply to help you. Take it one day at a time. Give yourself some encouragement, some yet statements (I haven’t made any friends yet), and some time to get settled. It will get better. And if it doesn’t, there are always choices and options.

Share this with someone you know who is about to make a school transition.

Love,
Chantal

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

11 Jan
Emotions, For Parents, For Teens, Self Image & Body Image, Teen Joy

Beauty’s in the Eye of the Beholder – How to Help Your Teen Get Past Thinking They Are Ugly

Photo by Alexander Jawfox on Unsplash

​A parent was saying the other day “my daughter thinks she’s ugly and thinks when I say she’s not that I have to say that as her mom”. I thought to myself-

“Ooohh this one hits home”

As I teen, I was so self conscious about my “puffy” (curly) hair and acne ridden forehead. There was one kid in my class that used to tell me how bad my forehead looked on a regular and I let it make me feel terrible.

​ ​I would flip through magazines and see examples of beauty in the form of flawless skin, silky hair, and long lean bodies. I had none of these and quickly internalized messages about my physical appearance.

“My eyes are too big”
“My hair is ugly”
“My face is ugly”

There were moments I looked in the mirror and saw glimpses of beauty but that was quickly replaced by judgemental self-talk and a harsh inner critic.

Being a teen is hard. Looking in the mirror can be like holding up a magnifying glass over each imperfection and thinking it is out there for the whole world to see.

Mamas if you want to help your teen see their unique beauty by boosting their confidence and self-love, here are some things to consider.

Photo by Jonatas Domingos on Unsplash

Explore the Way

Your first instinct might be to rescue and say something like “if only you could see what I see” or “but you’re beautiful!”. While these are coming from a heart centered place, these comments may be met with rejection (you’re lying) or dismissal (you need to say that!). Approach your teen’s comments from a place of curiosity and empathy.  Be curious about why your teen thinks she’s ugly. What does she see? What doesn’t she like? How is she seeing herself? Where did she get that idea of beauty? This will give you a pulse on some of her inner world which serves two fold:

1. An understanding of your daughter’s experience
2. An opportunity to model empathy

The more you listen as a parent, the more you understand. Teens want to be understood and heard – I mean isn’t that what we all want?

Empathy, as explained by Brene Brown is: “Connecting with a person so they know they’re not alone, by connecting to the emotion they are experiencing.”

As Brene highlights,  you don’t have to have experienced the same situation they are going through but I’ll bet many of you (like me) have similar experiences.

The 4 pillars of empathy are:

1. Perspective taking
2. Staying out of judgment
3. Recognizing emotions
4. Communication

(You can learn more about the 4 pillars here.)

​An empathetic response could sound something like “it’s not easy to be a teen”, “I remember feeling really critical of my body, still am sometimes, I’m sorry you’re struggling right now”, or “I wish I could do something to take away the pain, I’m here to talk if you need”.

Photo by Omar Lopez on Unsplash

Defining Beautiful

I was listening to my Teen Wisdom Fundamentals course (thanks Tami!) and there was a part on getting clearer with teens about their definition of things. This really stood out to me as something that I could start doing more of. For example, when a teen says they want to be happy, what is their definition of happy? I’ve heard things like “having lots of friends”, “feeling good when I wake up”, “having a boyfriend”.

What is the definition of beautiful? What is your teen’s definition of beautiful? One definition that I came across is “possessing qualities that give great pleasure or satisfaction to the senses such as what we see, feel, hear, think etc.” What do you think of this? Where did you get messages and information about what beautiful meant?

The documentary Beauty CULTure (2012) covers some thought provoking ground when it comes to beauty in western society.

Photo by Kate Hliznitsova on Unsplash

 

Role Models

Does your teen spend hours on social media? If your teen is scrolling Instagram or other photo based social media, they are not alone. Research has shown there is a link between our interaction with social media and our negative view of our body. (You can read more here.) The more we do the scroll and compare, the worse our view of our body becomes. 

Having role models around beauty is critical for teens. These can be celebrities that look like them, adults in their lives who model self-love and healthy interactions with their body, and peers who are confident and self-compassionate.

Photo by Charisse Kenion on Unsplash

Hold a Critical Lens

Societal and cultural norms are constantly feeding us messaging about beauty through channels such as social media. The message is often some form of “you are NOT enough”.  Not enough beauty, not enough money, not enough friends, not enough smarts etc. Your teen may not be fond of the fact that a bunch of adults with a lot of money are dictating how they feel about themselves.

This is where the critical lens comes in. You could look at any advertising message out there around beauty and do one of 3 things: accept it, reject it, or change it.

Invite your teen to stop the scroll (sometimes… let’s real about this also). To pause when they are fed an image of beauty or a message of not good enough. To stop, pause, and ask themselves:

Do I accept this message?
Is this what I agree with?
Does this seem off to me?
Is this what I think describes me?
What I think describes other girls (boys, other identifying genders)?
What’s missing?
How is this message generalizing/sexist/racist/prejudice?
Who else believes this?
What do I believe?

By using a critical lens and not just letting rich marketing companies dictate your beliefs around beauty, you can empower your teens and see real change.

Photo by Erin Minuskin on Unsplash

3 Things You Can Do to Support Your Teen on Their Journey With Beauty

1. ​Download our Body Image Tips document

2. Bring gratitude and appreciation of your bodies (yes yours also!) capacities to the forefront (rock a new outfit, take a picture that makes you feel beautiful, post an inspirational self-love quote on your mirror, etc.)

3. Indulge in some extra special treatment together (a spa date, going for a hike, a massage, etc.)

I came across this saying “Butterflies can’t  see the beauty in their wings” but it doesn’t stop the world from appreciating them. Your teen illuminates the world with their gifts and if they need some help to see that, send me an email or a text with the “contact me” button below.

Love,
Chantal

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

19 Dec
Emotions, For Parents, For Teens, Teen Joy

The Pandemic is Making Teens Sad: What To Do About It

Photo by Aliyah Jamous on Unsplash

So many parents have been saying to me lately, “my teen is just really sad” and “my teen just doesn’t have any motivation”. Their lives have been flipped upside down with the lack of social interaction with friends, group programs and sports teams on hold, constant changes happening in their schools and here in Calgary contending with a lockdown. It is not an easy time for anyone, let alone teens who are developmentally wired to be seeking independence from their families and social engagement with their peers. To add to this, we are in a time of mass communication and teens are fed information at lightning speed on all kinds of topics and important issues that their developing brains somehow need to make sense of.

There are many things at play that are impacting how teens are navigating and coping with the current state of things. I am just skimming the surface. This is not the first generation to face massive changes and hardship.

We are in a time of opportunity; the opportunity to look at how to help teens learn new ways to cope with what is going on in their world and learn how to surf the waves instead of drowning. If you are ready to seize this opportunity, here are a few ideas that you can try.

 

Photo by Kristina Tripkovic on Unsplash

Grief and Loss

As 2020 winds down, I am aware of such a level of grief and loss of the way things used to be. Although some days, my hope remains that things might go back to being how they were, I also recognize there will be changes that are here to stay. Acknowledging the losses felt by teens over these past months can help put those sad feelings into context. Along with the sadness is probably some anger, numbness, confusion, anxiety, and so on. Teens have experienced losses in all areas of their lives throughout the pandemic. Loss of school structures that were familiar, loss of face to face time with friends, loss of group interactions, loss of a sense of control and predictability, loss of some of their independence, loss of some future plans and dreams, just to name a few.

What you can do: Acknowledge the losses. Let your teen know you see the suck. Create some space to allow your teen to share about what’s been hardest for them or what they miss the most.

Photo by Tim Marshall on Unsplash

Self Compassion

In moments of suffering and hardship,  being kind and caring towards ourselves, the way we would be with a close friend, can be a powerful coping tool. Studies, like this one, that focus on teens and self-compassion have found it to be a strong predictor of health, achievement, social connections, optimism, positive affect, and overall life satisfaction.

​On the other hand, these studies have also found that practicing self-compassion reduces feelings of depression and anxiety, rumination, cognitive distortion (inaccurate thinking), social anxiety, fear of judgement, internet addiction, and goal avoidance. 

Self-compassion is not about strictly having good feelings or feeling sorry for yourself. It is based in good will towards yourself and being supportive through the suffering and human experience.

What you can do: Try a few self-compassion exercises yourself and share with your teen the ones that were supportive for you or the ones that you think might be easiest for them to try. Here are a couple places to start looking: ​

Photo by Kulli Kittus on Unsplash

Seeing Through the Weeds

It is super important not to gloss over the suffering and hardship part. Acknowledging and offering some empathy (putting yourself in their shoes) is the first step for sure. Saying that, if you are only looking at the weeds, it is easy to get caught and stay there. The next step is to help teens see through the weeds and grow some of their coping skills. The more resources your teen accesses, the better they are able to pull themselves out of those difficult moments of thoughts and feelings. The trick here is practice, practice, practice and repeat. It is like learning to play an instrument or riding a bike, you have to really practice and you need to do it often to get better.

The other thing is to use strategies that work for them and go with those. Each person will have their go to tools and they will change with time, so it is a great idea to often try new ones and kind of do a spring cleaning of mental health strategies.

What you can do: Do a little inventory of coping strategies to get through tough moments. I like to use ESD as an acronym for my resources. If you and your teen use this tool – it’s interesting to notice which category you have more and less of.

​Challenge yourself to find 5 (or more) in each.

E – Express – Journaling or writing down feeling and thoughts, making a mood playlist, writing a poem, exercise, writing a letter to my future self, talking to friends

S – Settle or Soothe – Gratitude practice: write 3 things I’m grateful for every day, walking my dog, making an inspirational or relaxing playlist, getting outdoors, taking a bubble bath, snuggling with a pet and soft blanket 

D – Distract – Doing something for others, hanging out with friends (virtually I guess), watching videos, skating, exercise, setting a goal

If you and your teen want to learn more about how to cope with difficult thoughts and feelings, follow me on Instagram @therapywithchantal for weekly tips, ideas and resources.

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

09 Nov
Emotions, For Parents, For Teens, Teen Joy

10 Tips For a Smooth Morning With Teens

Gone are the days of 6am wake ups because they want to play with you and here are the mornings of whines and moans to get them out of bed and ready for school. A dad was sharing how every school morning is a 45-minute battle, ending with a stressed out dad and teen.

Photo by Vladislav Muslakov on Unsplash

If you would rather be making your smoothie in the morning, here are 10 ideas that you can try:

1. Lights, Camera, Action – This one works well in our house (most of the time!). About 10 minutes before my kids need to get ready, I turn the lights on and I am talking to them about their day and about getting up. It’s kind of like a monologue because no one replies but the stimulus gets them to start that process of waking.

2. Prepare Ahead of Time – Anything that can be the night before is worth doing. Have your teen make their lunch, pick their clothes out for the next day, charge electronics, and pack their bag. The less there is to do in the morning, the less stress on both you and them.

3. Think about Sleep First Thing in the Morning – Your quality of sleep is impacted by all the choices you make throughout your day (thanks Brittany for sharing this information with me!) Have your teen consider things like how much caffeine they are having throughout the day and when, what kind of food they are consuming, other substances that might affect sleep, how much stress they are exposed to, if they have a consistent bedtime, etc. See where they can clean it up a bit.

Photo by Rob Hampson on Unsplash

4. Turn Down the Blue Light – Screens emit blue light which suppresses the body’s natural melatonin production (gets us ready for sleep). Ideally, screens should be turned off an hour before sleep. Realistically, this can be a challenge to put into practice. Consider reducing exposure to blue light before bed, whether it’s turning off screens or using something (like blue light blocking glasses) that helps filter out the blue light.

5. Sleeping in your Tomorrow Wear – This is not one I have personally tried, but some teens swear by sleeping in the clothes they will wear the next day and this avoids a ton of morning stress.

6. Nightmares of Being at School in your Underwear – Natural consequences may be the way to go if you’re not getting any traction. The thought of arriving at school in pajamas (or underwear) may be enough to motivate a morning routine that works. 

Photo by Mohd Zuber Saifi on Unsplash

7. Throw the Alarm Clock Across the Room – Get an alarm clock (definitely wouldn’t recommend using a phone – way too tempting) and place it just far enough so they have to get up to turn it off. The biggest downside to this is that it might drive you crazy before it actually wakes your teen up lol. ​

8. Negotiations at the Table – Is your teen looking for an extra 30 mins to hang out with their friends in the evening? Some extra screen time? Have a discussion with them. Be clear on what expectations you have for them in the morning to reduce stress for everyone. Negotiate around incentives that might motivate a cheerful (ok perhaps not quite cheerful) morning disposition.

Photo by Jonathan Borba on Unsplash

9. I like to Move it Move it! – Bodies need to be in motion every day. It helps relieve stress, improve mood, and establish healthy sleep patterns. Have your teen aim for 30 minutes a day of movement and exercise and see if they can get that to an hour. (Strong Girls Fitness Society is a good resource.)

10. Consult a Sleep Expert – Folks like Brittany Andrejcin are experts in teaching people how to optimize sleep. Check out online resources or consider working with someone to help improve the quality of your teen’s sleep, which ultimately will lead to stress-less mornings.

​What is one thing that works well in your family to reduce the stress of school mornings?

 

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

31 Aug
Emotions, For Parents, For Teens, Teen Joy

When Thin is the Fashion Statement – Teens and Body Image

I was reading an article about this amazing “new” summer dress that was circulating on social media, you know the one with the strawberries?!  Only to find out it wasn’t new at all as it had been worn by plus size model Tess Holliday at the beginning of 2020.

​The dress had been mocked at the time and now is a big hit. ​

The primary difference: the body types wearing the dress!

Photo by Canva

I was struck by this realization although I know I have been seeing this socialization my whole life. It reminded me that when I was young, I really wanted to wear short shorts but when I did, I was always tugging at them and looking behind me to see if my cellulite was exposed. I have come a long way with body image and self-love.

The messages social media pumps out about style is that it is depends on your body type and not about what you love.

BUT IT DOESN’T have to end there.

I want to help you take those “I’m not (insert defeating adjective here- e.g. beautiful/curvy/thin/sexy/good) enough” thoughts and STOP letting them control your choices.

If you agonize over your clothes, skipping out on those pieces you would love to wear because you are afraid they won’t fit you, check out these 5 body image tips.

Photo by Drop the Label Movement on Unsplash

Find Positive Body Image Role Models

It can be your Mom, auntie, Bff’s Mom- anyone who is putting out the vibe of loving their body in its imperfect form.

Be critical of what you see in the media and find models and celebs that are similar to you.

Know Where to Get Information About Bodies and Body Changes

Talk to your trusted adults and ask questions. They have likely been asked by someone before.

Get your information from reputable sources such as teen talk, teens health and mindyourmind.

Photo by Annie Spratt on Unsplash

Take Social Media Breaks

Unplug, turn it off, step away, stop scrolling those feeds and let your eyes and brain take in other stimuli.

Get out for a walk, hang out with a good friend, immerse yourself in your life and the enjoyable moments.

Practice Body Acceptance

Notice what your body can do and how it can move.  Whether it’s dancing, stretching, running, being still, etc.

Compliment yourself every single day about one quality (inner and outer) that makes you, You. So important to practice this every day.

List 3 things you like about your body and Check out this body image booster download

Practice Body Awareness

Notice which clothes feel good on your body. Tune in and take the time to stretch, breathe and ask yourself how your body is feeling in this moment.

Notice the messages you are saying to yourself about your body- how do they make you feel? If you were talking to a close friend would you say the same thing?

Photo by Gemma Chua-Tran on Unsplash

By following these tips and taking care of your body with what you put in it, how much you rest you get, and staying active every day, you will bring confidence, clarity, and strength to your life.

​If you found this post helpful, pass it on by emailing a friend or sharing it on Twitter or Facebook- Thanks!

– Chantal Côté, R.Psych, Pyramid Psychology- helping older children, teens, and young adults learn how to build bulletproof mindsets

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

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