15 Aug
Anxiety, Emotions, For Parents

Back to School Anxiety: Coping Skills for Your Teen

If you’re noticing your teen is a little edgy lately or seems less than keen to talk about school they may be struggling with ‘back to school anxiety’. The usual pre-jitters and mix of excitement and nervousness of going back to school could be prompting thoughts like these for your teen:

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  • Who will I be in class with?
  • What if I get that teacher again?
  • I can’t wait to see my friends again!
  • I hope I will get good grades.

This year may be especially hard for teens if they struggle with social anxiety and enjoyed the online aspect of schooling again this year. On top of the regular ‘back to school’ worries, your teen may  be thinking:

  • What if it’s really hard?
  • What if I’m behind?
  • What if we have to wear masks again?
  • What if things shutdown again? 
  • What if I don’t like it?

Sometimes teens don’t have an exact grasp on the specific thoughts but their worries  manifest physically. You might notice complaints of physical symptoms like headaches, stomach aches, general flu like symptoms with no illness related causes, etc. You may also notice changes in behaviours – more irritability, sleep disruptions, etc. 

Worries about going back to school – especially this year – are to be expected…. BUT that doesn’t mean your teen has to white knuckle through it. 

Here are five anxiety coping strategies you can implement to help your teen transition back to class as smoothly as possible:

Anxiety Coping Skill #1

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Breathing can be a secret weapon for your teen. Dialling into their breathing can help activate their rest and relax system (parasympathetic nervous system). This sets off a domino effect of calming. 

There are various breathing techniques you can try. Sheryl Ankrom, MS, LCPC shares eight different breathing exercises you can try here. Square breathing, or 4×4 breathing is one I find works well, and can be done anywhere anytime – including on the way to the school, in the hallways, and even in class. The Sunnybrook Hospital in Toronto shares a really great video on how to do this exercise here.

Whichever exercise your teen chooses, I recommend going through it at least 4 times to allow their nervous system to catch up.

Breathing exercises aren’t for everyone. If your teen can’t focus on their breathing, or doesn’t enjoy it – try having them focus on some of their other senses. Here are a few ways they can do that:

  • Look around the room and (in their mind) name objects they can see
  • Pick a colour and try and spot it as much as possible
  • Listen for sounds near or far
  • Name one thing from all 5 senses – something they can see, hear, smell, feel and taste

The key is to bring awareness to the present moment and be less hyper focused on the anxiety.

Anxiety Coping Skill #2 

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We all have objects in our lives that immediately bring comfort. They serve as relaxation prompts. It can be helpful for your teen to have an object like this with them as they begin the new school year. Here are some ideas, or things I have seen work well:

  • Favourite piece of jewelry
  • Extra comfy sweater
  • Stone/crystal around their neck, or tucked in their bag
  • A note/quote/message on their phone
  • Putty
  • Favourite playlist on their phone (if permitted)
  • Doodle a small heart on a knuckle
  • Fidget ring around their finger

Having something that reminds your teen of comfort and calm will cause their brain to put out some chill alpha waves.

Anxiety Coping Skill # 3

Encourage your teen to find at least one person they can rely on that has got their back – a coping buddy. They can have more than one of course! It might be a teacher, guidance counsellor, friend, sibling, etc. Someone they can seek out and connect with when needed. This person can provide a nice distraction, or some comfort.

If your teen really can’t think of anyone that is accessible at  school, see if you can find someone remote who can be available for a call or text during an anxious moment – you, their auntie, etc.

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Anxiety Coping Skill # 4

Use the F.E.A.R. technique. This stands for False Evidence (or Emotions) Appearing Real.

Anxiety can trick your teen’s mind to make them believe they are small and incapable in the face of the problem or thing they fear. The F.E.A.R technique is a way to bring balance in the other direction – with anxiety being small and your teen being big and capable.

Step One: Identify the worry (fear) – e.g. ‘I’m worried that I won’t be in the same class as any of my friends.”

Step Two: Dig deeper – what would happen if your friends weren’t in your class? What’s anxiety telling you? – e.g. ‘I will have no one to talk to all year. I will be lonely.’

Step Three: Flip it around – what could you do if your friends aren’t in your class? How could you respond? How could you solve this? – e.g. ‘Could be a total loner and not talk to anyone all year, 

I guess I could make new friends, I could find my friends during breaks, I could join a club or something at lunch, I could ask to be switched classes, I could talk to the person sitting next to me, etc.’

This technique gives the worry clear words and takes your teen down that FEAR acronym. It lets them know that even if the scary thing does happen, they have a lot of control and choice to do something about it! 

Anxiety Coping Skill # 5

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Create a plan and a routine so your teen knows what to expect. It is helpful to focus on what is in your teen’s power to control (their routine) and what is not.

A routine for school starts the night before – with a good amount of sleep, taking time to relax before bed, etc. Encourage your teen to include some things in their routine they enjoy.

You can also help your teen plan ahead for when they get to school – who will they meet up with? Do they know which classes they are in? What time does school start and end?

Having a plan around things that your teen can actually control (e.g. their responses, behaviours, what thoughts they tend to, etc.) can help quell some of that anxiety. 

Things to Make Note Of:

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Your teen is not alone in their anxiety – going back to school can be an anxiety-inducing experience in ‘normal’ times. Never mind the times we are in now! Let them know they are not the only ones. Ask them about their back to school thoughts.

What are they most stressed/worried about? 

Another thing you can do is focus on the things they are looking forward to. Get them to pay  attention to the friends they may get to see again, the school club they will join, etc. 

Anxiety can be a big deal but it doesn’t have to take over yours or your teen’s life – Share this blog with a parent of a teen and spread the support! 

The Happiness Pill Program is a 6-month teen life coaching program that supports teens to shift beyond anxiety, depression, and overwhelm and into confidently living the life they want by providing ongoing support. There is a built-in parent program and community to support you, too. Get on the path to freedom from teen anxiety here.

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 Oct
Emotions, For Parents, For Teens

5 Ways to Help Your Daughter Through Teen Depression

Depression, or Major Depressive Disorder as it’s diagnosed, is on the rise in teen girls. According to the Pew Research Center, teen depression for girls increased by 66% between 2007 and 2017, with 1 in 5 girls experiencing at least one depressive episode.

There hasn’t been a lot of published data for 2020 – 2021 yet, but I wouldn’t be surprised if this number continues to rise. The impacts of the pandemic have been hard on everyone, particularly teen girls. Teens are in this important developmental stage of pulling away from their parents to assert independence (a key transition for adulthood!). They turn towards their friends and peers as an all important source of connection and finding their identity. Recently, these have become trickier to navigate. Stack on top of that, rising stress and you have a recipe for disaster. But let’s not leave it on this grim note – I want to send a message of hope – there are things that you do that help your teen rise above depression. There are things she can do to bring more joy and meaning to her life. 

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If your teen daughter is experiencing low moods most of the time (including anger, irritation, sadness, and numbness), isn’t acting like herself, is pulling away or losing interest in activities she usually enjoys, is struggling to socialize, and/or having trouble sleeping (either over or under sleeping) she may be experiencing depression.

In my years of practice,  I have developed a program – The Happiness Pill Program –  specifically to help your daughter through her  depression. Oftentimes, teens wish they could simply take a pill and fix their depression, but this is often not a long-term solution. The Happiness Pill Program will give your teen daughter the skill sets to get through depression, and step into the joyful, confident person she wishes to be. You can check it out HERE.

And to get you started right away, to support your teen daughter to shift beyond depression, here are 5 tips that you can share with your teen by:

  • Learning about them
  • Modeling them
  • Inviting them to try these out for themselves 

Teen Depression Tip #1: The Power of Thought

Our thoughts are incredibly powerful. Give this a try (thank you Amira Alvarez for this exercise!) Imagine someone you love deeply. Picture them in your mind doing something that makes you smile. Notice what happens in your body when you really imagine this person doing that thing that brings you pure joy. What did you notice? My heart feels full and expansive and a smile paints itself on my face. But that person is not in front of me doing that thing. This is not happening in real time, I am simply using my thoughts to shift my emotional state and the sensations in my body. 

Helping your teen daughter recognize that she has the ability to overcome difficult moments and switch things around is an impactful tool to take away the power of depressive thoughts. Invite  your teen daughter to start simply noticing her thoughts and being curious. You’re not telling her what to do with any of her thoughts. Instead, you are simply getting her to start checking in with herself when thoughts pop in.

 “Is this thought serving me, or blocking me?”. You can help them start to tell the difference between a helpful thought – one that empowers them to be the confident person they want to be, and respond to things in the way they desire to – and a thought that blocks them. A blocking thought is one that isn’t serving them. 

“What can I do with this thought instead?”

One exercise you can offer to help with thoughts that don’t serve your teen daughter is a ‘mental vacation’. This is a tool to unhook from a thought that is leading to low emotions and turning into a negative spiral of thoughts. She can (you can do this too!)  picture herself somewhere peaceful and safe, it can be somewhere she’s been, wants to go, or somewhere completely imaginary. Next, she can take a few moments to really imagine what it would be like there, with all of her senses – what can she See? Hear? Feel? Smell? Taste? 

One easy way to shift gears and create a break for herself. 

Teen Depression Tip #2: Self-Care Assessment

Self-care might bring up the staple image of bubble baths, candles and soothing music. This is great if that’s your vibe. Self-care is in fact sooo much more than that. The way I think of it, is any action (small, medium, or large) that you take that is one step above just surviving. It may not take you

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into thriving and that’s ok! 

Help your daughter, by getting clear for yourself on what some of your self-care rituals are. Do you have an amazing lotion that you use? What about reading quietly for a few minutes after everyone’s in bed? Do you invest in therapy or coaching? How about going to the gym or go out with a friend from time to time. It’s for you to decide what self-care is and what is a level up from just getting by. 

You can encourage your daughter to be curious about how she is taking care of herself, to look at things from a different angle. Bring awareness to it, and then ask how it impacts her.

Body movement is an especially neglected one that I like to bring awareness to in my sessions with teen girls. It’s an integral part of overall health. Your daughter can check in with herself by asking things like, “How am I taking care of myself physically? What’s my sleep like? How is my tech use impacting my physical health?” The key here is not to tell her what to do, instead have her come to her own reflections on how physical health behaviors are positively or negatively impacting.  

From there what action (small, medium, large) can she take to make an adjustment. This gives her the power to choose what she does next.

Teen Depression Tip #3: Self-Compassion

Self-compassion is the ability to be kind to one’s self,  and you can help grow this skill.

Teen girls tend to be harder on themselves than others (aren’t we all?). I find asking teen girls to imagine what they would tell their best friend in the same situation a good start to lead into self-compassion. “If  your best friend were struggling in the same way you are, how would you help them? What would you say to them? What support would you offer them?”.  They can then turn that around to themselves and see in what ways their response is similar or different to how they would respond to someone they care about. 

For many of us, the way we respond to ourselves is V-E-R-Y different,  often a lot more negative, than how we respond to others. Instead of the kindness and empathy you might offer to your best friend, you are thinking things like – “Why can’t I get this? Everyone’s judging me. I’m a failure”. Your daughter is probably experiencing something pretty similar or even more intense.

When she is in the headspace of “I’m a failure, I can’t do this, I keep messing up”, etc. it can be really hard to take action and move forward. Bringing awareness to this opens up a space for your daughter to start treating herself a  little more kindly. 

Teen Depression Tip #4: Being in the Now

If your teen daughter is going through depression, her nervous system is feeling it too. She might experience detachment, or a numbness; where there is a  lack of feeling, sensation, and/or emotion. She could be feeling cut off from the world, from herself, and her environment; a loss of connection.

Helping your daughter connect to the present moment by using grounding and mindfulness techniques can help to rewire the nervous system to a place where she’s more relaxed and calm – so she can feel safe in her body and connect to self, others, and environment.

Here are a few ways you can help your daughter feel more grounded:

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  • 5 Finger Breathing
  • Box Breathing
  • Slow down the breath with one hand on your chest or stomach while you breathe in and out 
  • Taking a breath in and humming as you breathe out
  • 54321 Senses Exercise (noticing what you can see, hear, feel, smell, taste, etc.)
  • Placing feet on the floor and really noticing the pressure and sensations of your feet being connected to the ground
  • Placing hands on the wall and applying pressure. Noticing what it feels like
  • Taking a walk and combining the 54321 exercise
  • Rubbing your palms together to create some heat and slowly noticing as they cool off
  • A little cold exposure like washing hands in cold water, splashing face gently with cold water, etc. 

Teen Depression Tip #5: Highlighting Uniqueness

Last, but certainly not least, highlighting your daughter’s strengths, qualities, skills, and resources is a wonderful way to help them realize what makes them unique. And further to that, start taking actions that move them in the direction of who they actually want to be and how they want to show up. 

What is it that makes your daughter, her?  What characteristics or skills does she have? Which does she want to develop? What’s important to her (her values)?

If there are things your teen values, but feels she isn’t stepping up  in the way she wants to, how can she get there?

Highlighting strengths, qualities, characteristics, uniqueness, values, etc.  is really important because it can help them see and step into who they want to be; their most confident selves.

I like to use the character strengths exercise with teens to help bring awareness to their strengths, how they are playing out right now,  and which ones they would like to grow. 

I sincerely hope these tools have given you a place to start! Don’t forget to check out The Happiness Pill Program – I designed it to support you AND your teen daughter through this journey. You can also download your FREE Anxiety & Depression Toolkit for Parents along with our mini webinars, all free and delivered straight to your inbox! Download your copy HERE.

Tool Kit

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Chantal

portrait of Chantal outside in a fieldChantal 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. 

27 Sep
Anxiety, Emotions, For Parents

Panic Attacks – When Anxiety Makes It Hard to Breathe

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I had my first panic attack as an adult, not as a teen –  and it was a very frightening experience. 

My heart was racing. It felt like my throat was closing; like I couldn’t breathe. My thoughts were all over the place. Not knowing what to do created more panic… Thankfully I had a wonderful support person who I was able to reach out to and she calmly stayed with me until it passed. I don’t even remember exactly what she said to me – something simple, in a calm, gentle tone.

Having a panic attack can be terrifying for your teen. They are stress and anxiety responses that spiral into a really intense physical response that can include a racing heart, quick/shallow/rapid breathing, shaking, nausea, racing thoughts, and feelings of doom (thinking they are having a heart attack or even dying).

Generally, panic attacks only last for a few minutes, with some lasting as long as 10 – 15 minutes. However, the intensity of the symptoms for your teen can make it feel like they are much longer – forever.

Panic attacks are hard on your teen emotionally, physically, and psychologically. And well hard on you as a parent, knowing your teen is paralyzed with fear in those moments. Let’s take a look at what causes them, how to work through them, and ways to prevent them.

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What causes panic attacks?

There are some potential medical causes for panic attacks – stuff going on with your teen’s thyroid, respiratory disorders, etc. The Mayo Clinic lists some of the potential medical causes HERE. If your teen has experienced more than a couple panic attacks (they are happening regularly) or there is a sudden increase in the frequency, it’s important that they see a medical physician to consider underlying physical conditions .

If there are no medical reasons for your teen’s panic attack(s), the cause is often a response to anxious thoughts and stress. Your teen may have triggering events or circumstances that they find to be extremely stressful – such as crowded areas or school hallways, if social situations increase their anxiety. Triggers could also look like performance anxiety – when an important school test is coming up, or lots of assignments and deadlines, the overall anxiety can cause a panic attack as well. I’ve had teens I work with that respond to family arguments – continuous fighting – with panic attacks.

When panic attacks need further attention.

Some of the teens I work with have anticipatory panic about having another panic attack, which can ramp up into another panic attack. They worry about having a panic attack in a public space or somewhere they don’t feel safe, where they can’t get away or escape.

Others avoid situations and experiences with fear that they will have an anxiety attack – going to school,  social situations, things they used to enjoy doing, etc.

If your teen is avoiding these things, or fearing panic attacks in the future, looking into resources and support is definitely something you’ll want to look into. At Pyramid Psychology we offer therapy, as well as a coaching program designed specifically for anxiety. You can take a look at both HERE.

Panic disorders are good to be aware of as well – recognizing when your teen may be struggling beyond a reaction to anxious thoughts. Symptoms and descriptions of some panic orders are listed HERE. Seek support from a medical physician if you feel your teen may have a panic disorder.

How to support your teen during a panic attack.

Supporting your teen during a panic attack can be frightening for you, too.

Here are six strategies that may be helpful for your teen during a panic attack:

  1. Find a calm, quiet space. Not all teens will want to leave the space where they are, so you check in with your teen on what they would prefer if another panic attack occurs. Generally speaking, a change of environment is a good option. A safe space could be their bedroom, or if they’re at school, a zen room, or quiet spot in the counsellor’s office, etc.
  2. Tap into the five senses. Ask your teen to notice things around them, using their senses. What can they hear in the room? See? Hear? Etc.
  3. Breathing techniques. There are a few breathing exercises your teen can do the moment to slow their breathing, and pull their focus from the anxiety such as five finger breathing or box breathing. You can also ask your teen to put one of their hands on their chest and one on their abdomen – breathe in for four seconds if possible, hold, and breathe out for seven (physically slowing their breathing down).

It’s important to note that breathing techniques may be too hard for your teen at the peak of a panic attack. A good rule of thumb is to revert to the five senses exercise above, if breathing is triggering your teen further.

  1. Imagery. This is a strategy you’ll want to set up before the panic occurs. It is also called a mental vacation. Encourage your teen pick a favourite place, image, or memory that brings them calm and peace. They can imagine what space is like, what they are doing, seeing, hearing, etc. To feel the emotions of that place or memory. 

One of my mental vacation pictures is camping. I picture looking at the vast sky full of stars, hearing the fire crackling and smelling the marshmallows melting. I immediately go to a state of feeling calmer. To go to that mental vacation state your teen can come up with a keyword that can remind them of their place or memory – like repeating the word “camping” over and over during the panic attack, to help pull them through it.

  1. Support person. Having someone nearby for your teen, a person that can be a calm, consistent, relaxed presence can be helpful for them. This person might be a parent, sibling, friend at school, or other safe adult. Their role is just to be there, not to say too much – keep it simple things like “I’m here, you’re going to be okay, you’re safe”. Your teen’s support person can offer a glass of water. Or,  if touch feels safe and comfortable, they can have their hand on your teen’s shoulder or lap.
  2. Grounding. Not the bad kind that your teen hates. Grounding is doing things that help your teen be in the present moment- Stopping the spiral of panic. Small things can be done to help ground your teen – drinking a glass of water, they can try rubbing their knees, tapping their feet, alternating left and right. Counting is another strategy to try – counting backwards, or slowly counting to ten. 

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These acts will help your teen’s brain connect back to the thinking part of the brain (their prefrontal cortex) whereas in panic mode, their brain is completely hijacked by their emotions and survival mode.

It’s important to talk about these strategies with your teen, and try different ones. Every teen is different – and it’s important to find what works for them.

Reducing the chances of a panic attack.

There are things you can do – habits your teen can create – that can reduce the chances of a panic attack from occurring:

  • Limit the amount of stimulants – caffeine, drugs, alcohol (depressant with some stimulant effects), and nicotine in your teens system, as these things can contribute to panic attacks. Keeping things like vaping, cigarettes  etc. off the table as much as possible – with zero use being ideal.
  • Daily exercise and body movement is important for your teen. The release of endorphins is very beneficial and effective at reducing stress held in the body.
  • Relaxation techniques can be done on a regular basis (not just during a panic attack). Becoming a pro at practicing relaxation can go a long way to reducing the chances of a panic attack for your teen. Here are some techniques you can suggest to your teen:
    1. A little bit of yoga each day
    2. Stretching
    3. Taking a few moments to meditate
    4. Practicing calm breathing techniques.
    5. Laying down in their bed with no distractions. Just being.
    6. Progressive muscle relaxation
    7. Body scan from head to toe – what are they noticing in the different parts of their body?
  • Learning about panic attacks can bring clarity and understanding for both you and your teen; knowing what’s happening in the body.
  • Ensure your teen is connected to friends, family, support people etc. These relationships can reduce stress overall.
  • Sleep is a big one – make sure your teen is rested as much as possible. When your teen is not rested, it increases the chances of a panic attack. 

The Happiness Pill Program

As a teen life coach, I know it can take a lot out of you – and your teen – when they are experiencing intense responses to anxious thoughts, such as panic attacks. It can be exhausting, lonely, and frightening to see your teen so completely overwhelmed and stressed.

I created a 6-month coaching program for teens so they can not only survive the uncomfortable, difficult situations they experience with anxiety, but to thrive in their life. 

The parent component focuses on giving YOU the tools to navigate anxiety alongside your teen while building their resilience to create a life of joy and happiness! You have access to a community of parents like you and a place to gather tools and resources to ensure you are equipped with the very best for your teen.

Check out The Happiness Pill Program HERE. And when you’re ready to move your teen through anxiety and into joy, send us an email at info@pyramidpsychology.com

Love,

Chantal 

 

portrait of Chantal outside in a fieldChantal 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. 

13 Sep
Anxiety, Emotions, For Parents

Letting Your Teen Do That Hard Thing: 5 Ways to One Up Teen Anxiety

Parents often come to me asking for guidance with teen anxiety when their teen is facing an uncomfortable or challenging situation. Their teen suddenly wants to change class or stop doing an activity because they aren’t getting along with their peers, don’t enjoy the teacher, are falling behind or had something embarrassing happen etc.

In these situations, you then find yourself faced with a decision: ’do I help my teen fix this, or do I let them ride it out and face the challenge?’

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A while back, one of my kids was hanging out with a friend. They hit a car with their scooter. They freaked out and came back home. It was so obvious to me that something had happened.  Once we got the details, it was decided that they would go over to the house and let that person know what had happened. My kid felt so embarrassed and the thought of knocking on the door to admit the mistake and not knowing the outcome was super stressful. 

Part of me wanted to go with them, wanted to have the conversation for them, but I didn’t. It was hard not to step into rescue fix-it mode, my own anxiety flared up of what if the neighbour was rude to them, or judged my parenting decision. 

The desire to jump in and fix things for your teen may seem to be almost a reflex. Fixing the uncomfortable thing might feel like it’s setting your teen up for success, easing their anxiety and making things better. The thing is, oftentimes it isn’t what benefits them in the end. 

Allowing your teen to face challenging situations builds up their confidence and ability to figure things out- Read on to discover 5 Ways to One Up Teen Anxiety through the hard experiences.

In the end, the conversation with my neighbour went alright, and after a sigh of relief, my teen went on and had a great night with his friend….later on they even went back to the neighbors and brought over some cinnamon buns.  

Decreasing Teen Anxiety: Why Parents Want to Fix Hard Things

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As a parent, wanting to help your teen out in tough situations is natural. Learning when your help is supporting your teen’s growth and development vs. when it might be stunting that growth can be helpful to understand.

Of course there will be times when it is really helpful to step in as a parent and support your teen through a difficult situation (which we’ll talk about later). However, a lot of development opportunities come from naturally riding out something that is difficult and going through it. You may even get a lot of resistance from your teen when you try to step in and ‘fix’ difficult situations.

But why is it so tempting to jump in and resolve the problem for your teen!? Why is there often such a strong instinct to  fix problems – ex: talk to the teacher when they’re behind, let them drop that sports class, etc.?

I sometimes hear from parents “I don’t want my teen to struggle. I don’t want them to have a rough time.” I get it. It’s hard to see another person suffer. In particular if it’s someone you love very dearly. Your role when your teen was younger was based largely on protecting them and helping when needed. It can sometimes be hard to loosen that role and allow your teen to make mistakes, mess up, and face something difficult.

“I just want my teen to be happy” is another reason parents share for why they want to ‘rescue’ their teen from emotional or difficult experiences.  And of course you want your teen to feel joy and to have positive experiences in their life! In fact, it is really important for them. Something to keep in mind, though, is the importance of feeling all the emotions (including happiness). There is a broad range of them – excitement, boredom, anger, sadness, love, etc. I think if we experience the range, there can be a deeper appreciation for certain feelings and a knowing that they can get through the tougher ones.

Avoiding a fight or protesting from your teen can be another reason to enter into rescue mode; you want to avoid the stress of the ‘teen tantrum’. It seems easier to simply solve the problem; it isn’t worth it to push your teen through difficult situations. As a parent, you simply don’t want to face the argument.

I know there are lots of times with my own teen where I think to myself ‘do I stand my ground here? Or do I just let it slide?’ It can sometimes be tempting to make the problem go away ASAP!

Being judged on parenting decisions is something parents often don’t talk about, but societal pressures around parenting exist. The layers of- What would other parents think of me if my teen fails this class or loses their job? I don’t do it that way, am I doing it wrong? What does that say about me if I force my kid to stay with a teacher they can’t stand? How will this reflect on my parenting? It’s very challenging as a parent to face these judgments. Sometimes these are conscious thoughts and other times it is more in the subtext of how we parent. 

How Often Are You Rescuing From Teen Anxiety?

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If you often find yourself rescuing your teen – doing things like letting them drop their sports, cleaning up after them continuously, talking to their teachers when they struggle, bringing them a project they forgot, etc. – consider the message that sends. 

Sometimes, the message your teen takes in when they are being rescued (although unintentionally) is that they aren’t capable. They truly believe they can’t handle things; that they need someone else to do it for them.

By allowing teens to do their own thing instead, you’re giving them a different message – “you can handle difficult experiences, you’re resourceful, you can face hard situations.” And these are messages that you most likely want your teen to be carrying.

What kind of lessons are you teaching your teen around their capacity to handle hard things? Their ability to face challenges?

One Up Your Teen’s Anxiety – Make the Most of Difficult Situations

You can use conflict and undesirable situations as a way to help your teen build their capacity to handle them, build resilience, and manage their anxiety.

Here are 5 things you can do to support your teen’s growth through hard things:

  1. Allow your teen to make as many choices and decisions as possible – inside and outside the home.

Some areas for decision making:

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  • Making their school lunches 
  • Organizing their study schedule
  • Choice around clothes and fashion
  • Plan their own routines (e.g. bedtime)
  • Selecting their hobbies
  • Negotiating responsibilities and contributions in the house
  • Choosing a family activity 

You can give suggestions and guidance – but let them do the deciding. As they get older, you increase choice making opportunities. The more comfortable they get with choice making, the more confidence and resilience they build. They will have more experiences that send the message: “I can make decisions, and no matter what the outcome is I can handle it.”

Your teen may choose an outfit that someone at school comments on. Or maybe they’ll pack a lunch that is too small and come home hungry.

They will be okay. And they will learn about themselves and others from those experiences.

  1. Let your teen ride out the consequences. 

You don’t want your teen to fail everything of course, or to act like you don’t care what they do. Experiencing natural consequences is a way to build their resilience, so when things don’t go well or there is a negative experience they know they will be okay. They will know from experience that they can learn from mistakes and glean a lesson next time.

Let’s say they break their phone because of what you consider negligent behaviour (aka it finds itself underneath the dirty laundry piled on their bed and gets knocked off during a frantic phone search and rescue mission….just saying it could happen). The hard thing: they have to

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earn the money to fix it and go without in the interim. 

As a parent you can use natural consequences as an opportunity to reflect with your teen – here are some questions to consider:

  • What can they do differently next time? 
  • What are the expectations around the situation going forward? 
  • How can they handle a similar situation in the future?
  • What did they learn about themselves that might help them in the future? 
  • When might they need a little help?
  1. Find the areas where your teen shines and get them to do it as often as possible. If they enjoy sports or art, encourage them to join community activities. Or they have a passion for something, consider volunteering opportunities. Or maybe, your teen is drawn to social issues, get them to organize a rally or do something at their school. 

Having your teen dial into opportunities to highlight their strengths and develop new skills will build their confidence. Then, when things come up that they struggle with, it’ll be that much easier to tackle it.

  1. Let them know about your own failures. This is a really important piece of parenting when it comes to building resilience. Share with your teen times when you faced challenging things, did things outside of your comfort zone, failed, or made mistakes. Tell them what you did to get through it and what you learned. It’s good for your teen to see that you’ve messed up and survived.
  2. Challenge your teen to do something that scares them every day. I’ve known a few people to use this as a daily practice and it can be hard at first, and then transforms into something creative and kind of fun! 

Challenging yourself to do something that scares you every day, builds that belief that “I can do hard things!”. It also minimizes the acuity of anxiety, by creating new patterns in the brain that look a little less like: I feel anxiety- I can’t handle it- I avoid the situation or default it to someone else to handle it AND a lot more like: I feel anxiety- I take action- I can handle it- I keep doing things that I want and know I am capable.

They can truly start to see that most often, regardless of the outcome, they’ll be okay. It doesn’t have to be a huge scary thing – it can be things like talking to someone next to them, wearing something eccentric or fun, trying out for the volleyball team, etc.

When to Step In

If your teen is at risk of being seriously hurt – bullying, threats (physical, emotional, psychological), or harassment of any sort, you certainly want to step in. There will be times like this when parent support will be absolutely necessary.

If none of these serious things are on the table, then step back and allow your teen to figure things out on their own. You can let them know you’re there to talk to, validate their feelings, answer questions, or provide some guidance.

The Happiness Pill Program

As a teen life coach, I know it can take a lot of practice as parents to support your teen through their anxiety. A lot of questions and concerns come up along the way. It can be a heartbreaking, lonely journey to see your teen lose their confidence, motivation, and joy as anxiety ramps up. The urge to continue fixing it for them can be strong!

I created a 6-month coaching program for teens so they can not only survive the uncomfortable, difficult situations they experience with anxiety, but to thrive in their life. 

The parent component focuses on giving YOU the tools to navigate anxiety alongside your teen while building their resilience to create a life of joy and happiness! You have access to a community of parents like you and a place to gather tools and resources to ensure you are equipped with the very best for your teen.

Check out The Happiness Pill Program here. And when you’re ready to move your teen through anxiety and into joy, send us an email at info@pyramidpsychology.com

portrait of Chantal outside in a fieldChantal 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. 

06 Sep
Anxiety, Emotions, For Parents

How Control Can Help Your Anxious Teen

I was listening to a podcast this week and they were talking about choice and control being such an important part in helping your anxious teen manage their anxiety. And it really is!

… Technically, control is an illusion; there is very little we can truly control. But, before I send you running into despair with that thought, let me tell you how you can help your teen (and yourself) learn how to manage that aspect of their mind – and create their own sense of control.

girl in orange sweater sitting behind a couch

Photo by Joice Kelly on Unsplash

What is control for your anxious teen?

Having a sense of control for your teen is a big deal. It’s about having agency – choices, decision making power, actions, plans, etc. Such as things they truly have some say about.

Ever had your teen pushback when it comes to helping out around the house because you’ve “forced” them to do something they don’t like or feel like doing? If you’ve found yourself cleverly giving them options, like the time they complete the chore or which responsibility they’d like to take on, you might have noticed that resistance just fade away. Because, as soon as your brain sees choices and options, it reduces stress and anxiety around a circumstance. It also provides a sense of safety, knowing there is an action you can take- something to be done about it.

Think of when your teen is preparing for a presentation. There will be some things that aren’t in their control – their teacher’s expectations, parameters around the project rules, due date, etc.

Thus, encouraging agency and control for your anxious teen is about helping them see where they can control things… What are the elements of choice with their presentation? – the theme, who they can work with (if the teacher allows this), the time and effort they put in, the type of project delivery (creative, visual, digital), etc.

So, if your teen is experiencing social anxiety, worrying about being judged, or not liked, they can look at it like this: What is within their control? What situations they put themselves in? How they might respond? Or how often they want to challenge themselves, their perspective, their attitude, etc.

How is control related to your anxious teen?

young teen girl covering her face

Photo by Ben Hershey on Unsplash

Anxiety happens when your teen believes their capacity to handle a situation is far smaller than the issue itself. It Minimizes your teen’s belief that they can handle difficult situations or the unknowns –  “I can’t handle meeting a new person” … “I can’t handle getting a bad grade”, etc.

Anxiety lives in the future, meaning a lot of the thoughts your teen has are thoughts and feelings about things that haven’t even happened yet. So it instills the uncertainty and “what ifs”. 

Therefore, creating control for your teen – showing them they have choice – is so important to counteract some of the effects of the anxious brain. If your teen has agency (choice, decision-making, actions, etc.) over their life it gives them a sense of control, which minimizes their anxiety. It reinforces the concept of, “this is my life and I can do something about this”.

Strategies for Control.

Hula Hoop

girl with hula hoop and explanations around her.

Photo from Canva

The Hula Hoop is an exercise for your anxious teen to see the control and choice they have.

Ask your teen to imagine a hula hoop all around them. Everything within the circle of the hula hoop are the things within their control; things they can change, take action on, etc. The things on the outside of your teen’s hula hoop are things they have very little influence or control over.

The more energy, time, thought and effort your teen puts into things on the outside of their hoop – the things they have little to no control over – the more it feeds the machine of their anxiety.

It is more effective for your teen to concentrate on what’s in their hula hoop – the things they have a say over, actions they can take, choices they can make, etc.

Because, mapping out a specific situation is something I often ask the teens I work with to do. I will ask them to draw an inner and outer circle and write out the things they feel are in and out of their control. It is a visual that often surprises teens. Teens will say things like “I didn’t see the things in my control”, “I didn’t realize how much I was overthinking on the things  I don’t have control over”, etc.

Thus, the  “I” or “my” stuff… I can control my thoughts – which thoughts I pay attention to- my opinions- my behaviours- these find themselves within the hula hoop. I get to choose my actions – what I am going to do (or not do) about this. I get to choose my attitude – which perspective or mindset am I going to have? My perspective. My opinion. Etc.

The stuff on the outside of the hula hoop is “other people stuff” – things others are doing that we can’t control. And then of course the usual things we have no say over – the weather, traffic, etc.

One thing that may come up for your teen is “I can’t control my feelings”. And yes, it’s true… Your teen can’t control feelings that bubble up for them. However, there is definitely a choice and say in terms of how they are going to react and respond to their feelings. They can choose what to do with them.

Is This True?

dark haired girl lying down on the grass

Photo by SHINE TANG on Unsplash

Encourage your teen to take a moment and think about the truth behind their anxious thoughts. Guide them to find the truth behind the things their anxious brain is telling them.

So, your teen can ask themselves: “how true is this thing? What is the evidence of this thing you’re afraid of/anxious about? What’s the likelihood that this will actually happen?” Invite  your teen to ask themselves these questions to challenge the anxious brain a little bit.

You can also ask how your teen can respond to the situation. What can they do about it if the fear comes up?

Some of the anxious thoughts your teen may have are considered ‘Thinking Traps’ – thoughts that play tricks on them, bend the truth, or alter reality. You can get an in-depth understanding of these different types of thoughts – and what to do about it – with my blog article ‘Thought Distortions: You Have the Power to Choose Happiness’. 

FEAR Acronym

The FEAR stands for False Evidence (and sometimes Emotions) Appearing Real. You can use it to remind your teen  that the anxious part of their brain has all kinds of things to say, and some of the time (a LOT of the time) those  fears are based in uncertainty. They are things that have a very small likelihood of happening. Or, if they do happen, are things your teen can do or say something about. 

Brian Clark wrote a great blog article on fear and anxiety using this acronym. You can read it here.

So, in addition to these tools, you can also find opportunities to build your teen’s sense of control, choice, autonomy, and agency.

Inspirit their capacity to handle stuff through small choices every day.  Allow them to make decisions around chores, organizing their homework, choices with friendship issues, contributing to the family, etc. Encourage them even if it ends up being a non desirable outcome . Because this shows them that they can make a mistake and still be okay. It builds resilience and helps them grab onto the belief that they are in control with decisions in their life.

So, the older your teen is the more you want to get them to do this. Thus, this is a great strand of development that’s so necessary for our kids, and reduces their anxiety.

The Happiness Pill Programthe happiness pill logo

Anxiety is hard on your teen (and can be for you too). It takes away energy and motivation, stops them from enjoying friends, family, activities, etc. As a parent, it can make you feel helpless.

I developed The Happiness Pill Program – a 6-month coaching program – to give both you and your teen hope. It gets your teen from a place of stress and anxiety to a place of contentment, motivation, and confidence.

We start by mapping out what your teen desires their life to look like, and how to get there – including communication with you. Then, we practice creating agency and control with weekly calls, for both you and your teen.

The Happiness Pill Program is a community of parents and teens going through the same thing as you!

Read all about it here. Email info@pyramidpsychology.com to register or ask any questions.

 

portrait of Chantal outside in a fieldChantal 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. 

30 Aug
Anxiety, Emotions, For Parents

Back to School Anxiety: Coping Skills for Your Teen

If you’re noticing your teen is a little edgy lately or seems less than keen to talk about school they may be struggling with ‘back to school anxiety’. The usual pre-jitters and mix of excitement and nervousness of going back to school could be prompting thoughts like these for your teen:

  • Who will I be in class with?
  • What if I get that teacher again?
  • I can’t wait to see my friends again!
  • I hope I will get good grades.

On top of this, teens have spent  the last year and half contending with  alternative forms of schooling in response to the pandemic – online, on and off in-person (with masks, shutdown sports, etc.), hybrid between online and in-person, etc. For some teens, this adds an extra layer of worry.

Photo by Matt Ragland on Unsplash

If your teen spent the last year learning online , they may be wondering what it will be like to go back to school like “normal”. They may be thinking,  “Do I even want to go back in person??”

This year may be especially hard for teens if they struggle with social anxiety and enjoyed the online aspect of schooling. On top of the regular ‘back to school’ worries, your teen may  be thinking:

  • What if it’s really hard?
  • What if I’m behind?
  • What if it’s weird to not be wearing a mask?
  • What if we have to wear masks again?
  • What if things shutdown again? 
  • What if they do cohorts again and my friends aren’t in the same class as me?
  • What if I don’t like it?

Sometimes teens don’t have an exact grasp on the specific thoughts but their worries  manifest physically. You might notice complaints of physical symptoms like headaches, stomach aches, general flu like symptoms with no illness related causes, etc. You may also notice changes in behaviours – more irritability, sleep disruptions, etc. 

Worries about going back to school – especially this year – are to be expected. But that doesn’t mean your teen has to white knuckle through it. 

Here are five anxiety coping strategies you can implement to help your teen transition back to class as smoothly as possible:

Anxiety Coping Skill #1

Breathing can be a secret weapon for your teen. Dialling into their breathing can help activate their rest and relax system (parasympathetic nervous system). This sets off a domino effect of calming. 

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There are various breathing techniques you can try. Sheryl Ankrom, MS, LCPC shares eight different breathing exercises you can try here. Square breathing, or 4×4 breathing is one I find works well, and can be done anywhere anytime – including on the way to the school, in the hallways, and even in class. The Sunnybrook Hospital in Toronto shares a really great video on how to do this exercise here.

Whichever exercise your teen chooses, I recommend going through it at least 4 times to allow their nervous system to catch up.

Breathing exercises aren’t for everyone. If your teen can’t focus on their breathing, or doesn’t enjoy it – try having them focus on some of their other senses. Here are a few ways they can do that:

  • Look around the room and (in their mind) name objects they can see
  • Pick a colour and try and spot it as much as possible
  • Listen for sounds near or far
  • Name one thing from all 5 senses – something they can see, hear, smell, feel and taste

The key is to bring awareness to the present moment and be less hyper focused on the anxiety.s.

Anxiety Coping Skill #2 

We all have objects in our lives that immediately bring comfort. They serve as relaxation prompts. It can be helpful for your teen to have an object like this with them as they begin the new school year. Here are some ideas, or things I have seen work well:

  • Favourite piece of jewelry

    Photo by Firmbee.com on Unsplash

  • Extra comfy sweater
  • Stone/crystal around their neck, or tucked in their bag
  • A note/quote/message on their phone
  • Putty
  • Favourite playlist on their phone (if permitted)
  • Doodle a small heart on a knuckle
  • Fidget ring around their finger

Having something that reminds your teen of comfort and calm will cause their brain to put out some chill alpha waves.

Anxiety Coping Skill # 3

Photo by Rosie Sun on Unsplash

Encourage your teen to find at least one person they can rely on that has got their back – a coping buddy. They can have more than one of course! It might be a teacher, guidance counsellor, friend, sibling, etc. Someone they can seek out and connect with when needed. This person can provide a nice distraction, or some comfort.

If your teen really can’t think of anyone that is accessible at  school, see if you can find someone remote who can be available for a call or text during an anxious moment – you, their auntie, etc.

 

Anxiety Coping Skill # 4

Use the F.E.A.R. technique. This stands for False Evidence (or Emotions) Appearing Real.

Anxiety can trick your teen’s mind to make them believe they are small and incapable in the face of the problem or thing they fear. The F.E.A.R technique is a way to bring balance in the other direction – with anxiety being small and your teen being big and capable.

Photo by Alexis Brown on Unsplash

Step One: Identify the worry (fear) – e.g. ‘I’m worried that I won’t be in the same class as any of my friends.”

Step Two: Dig deeper – what would happen if your friends weren’t in your class? What’s anxiety telling you? – e.g. ‘I will have no one to talk to all year. I will be lonely.’

Step Three: Flip it around – what could you do if your friends aren’t in your class? How could you respond? How could you solve this? – e.g. ‘Could be a total loner and not talk to anyone all year, 

I guess I could make new friends, I could find my friends during breaks, I could join a club or something at lunch, I could ask to be switched classes, I could talk to the person sitting next to me, etc.’

This technique gives the worry clear words and takes your teen down that FEAR acronym. It lets them know that even if the scary thing does happen, they have a lot of control and choice to do something about it! 

Anxiety Coping Skill # 5

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Create a plan and a routine so your teen knows what to expect. It is helpful to focus on what is in your teen’s power to control (their routine) and what is not.

A routine for school starts the night before – with a good amount of sleep, taking time to relax before bed, etc.Encourage your teen to include some things in their routine they enjoy.

You can also help your teen plan ahead for when they get to school – who will they meet up with? Do they know which classes they are in? What time does school start and end?

Having a plan around things that your teen can actually control (e.g. their responses, behaviours, what thoughts they tend to, etc.) can help quell some of that anxiety. 

Things to Make Note Of

Your teen is not alone in their anxiety – going back to school can be an anxiety-inducing experience in ‘normal’ times. Never mind the times we are in now! Let them know they are not the only ones.Ask them about their back to school thoughts.

What are they most stressed/worried about? 

Another thing you can do is focus on the things they are looking forward to. Get them to pay  attention to the friends they may get to see again, the school club they will join, etc. 

Anxiety can be a big deal but it doesn’t have to take over yours or your teen’s life – Share this blog with a parent of a teen and spread the support! 

The Happiness Pill Program is a 6-month teen life coaching program that supports teens to shift beyond anxiety, depression, and overwhelm and into confidently living the life they want by providing ongoing support. There is a built-in parent program and community to support you, too. Get on the path to freedom from teen anxiety here.

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. 

parenting styles psychologist in calgary alberta teen psychologist authoritarian authoritative permissive uninvolved
16 Aug
For Parents, Relationships

Parenting Styles 101: Bridging the Gap of Communication with Your Teen

Is there a gap in communication between you and your teen? If you ever feel like you and your teen are speaking completely different languages which leads to tension and arguing, you are not alone. Understanding the various parenting styles – and which you lean towards – is a great place to start bridging that gap and strengthening the bond between the two of you!

Diana Baumrind, a psychologist in the 60’s, researched younger kids and their attachment with their parents. She looked for different patterns and behaviours that developed over time. She was highly focused on  the parent-child relationship. From this research, Baumrind  coined three different parenting styles. In the 80’s the research continued and a fourth parenting style was added.

The four parenting styles are: authoritarian, authoritative, permissive, and unengaged/neglectful.

Parenting Styles on A Continuum

Before we dive into each of the parenting styles below, it can be helpful to recognize that they are on a continuum rather than definitively either this style or that style. You may recognize yourself in more than one of the styles. There are two continuums, the first is for warmth/responsiveness, and the second is for high vs. low levels of demand. See the photo below:

parenting styles psychologist in calgary alberta teen psychologist authoritarian authoritative permissive uninvolved

In terms of academic success, mental health, and emotional wellbeing, studies consistently indicate that children and teens do best with more authoritative parenting styles. The neglectful parenting style has shown to be the worst for them.

With that being said, there are values to all parenting styles, as well as consequences for each. It is important for me to acknowledge each parenting style without judgement and the hope that knowing more about this will allow you to make the best decisions for your family and their well being..

You will very likely discover your dominating parenting style, as well as other parenting styles you recognize using (a secondary style if you will). With an open mind, you may even see ways you want to shift your style!

The Four Parenting Styles

Authoritarian Parenting Style

parenting styles teen therapist in calgary alberta psychologist for teens

Photo from Canva Pro

Referring back to the image above, this style of parenting shows a high level of demand, and a low level of warmth.

There is a power differential between you and your teen – with you being in charge at the top, and your teen being at the bottom…You are the authority. The boss.

Something you might say to your teen is “because I said so”; there is very little room for negotiation, or having your teen weigh in on expectations or consequences. (It doesn’t mean you don’t care, just that what you say goes).

You are driven to have your teen do well in certain areas – to behave well, succeed academically, meet goals, etc. There is structure in your home, with a lot of rules; your expectations are clear. Emotions aren’t addressed or talked about a lot, and punishment is a strategy used readily.

Remember the continuum – you may notice sometimes you parent with the authoritarian parenting style, and maybe not other times. It isn’t necessarily ‘this’ or ‘that’ style.

Authoritative Parenting Style (Balanced or Engaged)

If your dominant parenting style is authoritative, your relationship with your teen involves a lot of warmth, AND there is a high demand from them. The power differential in this parenting style is still one with you being the caretaker, or the one in charge. However the gap between you and your teen is smaller. There is flexibility in their role.

parenting styles therapist in calgary alberta psychologist for teens coach for teens

Photo from Canva Pro

You have clear expectations and standards for your teen’s behaviours around respect, school, academics, etc. Something you may say to your teen is “let’s talk about it” – there is room for negotiation. You have built a ‘give and take’ style of communication with your teen.

So for example if you have the expectation that xyz chores must be completed after school, and then they can go out with their friends. Your teen would feel comfortable coming to you and asking if they can do the chores when they get back, or maybe partially complete them before going. There could be a conversation around this expectation.

In contrast, this conversation likely wouldn’t occur at all in the authoritarian style of parenting.

 

Permissive Parenting Style

You parent with a permissive style of parenting if there is a lot of warmth, and not a lot of demand.

parenting styles therapist in calgary alberta psychologist for teens coach for teens

Photo from Canva Pro

There are not very many rules in your home… The rules you do have in place may not be clear, and

are not often enforced. You avoid conflict with your teen whenever possible.

Avoiding conflict whenever possible and making your teen as happy as you can are important to you. You are indulgent with requests from your teen, for items, when they want to go out with friends, etc.

Your expectations for how your teen will contribute (academics, household responsibilities etc. are relatively low).

Using the same example with the chores above, your teen will most likely go out with their friends and do their chores later.. You sometimes end up doing the chores yourself, to avoid conflict. Or, they slide by altogether- maybe they don’t even have official chores to do.

Uninvolved Parenting Style (Disengaged/Neglectful)

The uninvolved parenting style involves little to no warmth, and very low demand.

parenting styles therapist in calgary alberta psychologist for teens coach for teens

Photo from Canva Pro

As a parent with this parenting style, you are not really engaged or interested in your teen; your teen fends for themselves. This could be from a variety of reasons – your own childhood, trauma, a heavy workload, competing priorities etc. Whatever the reason, you do not have a lot of time for your teen.

 

If your teen were to get invited out with friends, they would simply go without telling you. They most likely don’t have chores to worry about at all. Or, if they do, it is because you are absent.

It is important to note that while all parenting styles do have value, the uninvolved parenting style shows the worst outcomes for teens and their development – their emotional well being and mental health.

Using Your Parenting Style to Communicate with Your Teen

As you read through the four parenting styles, where did you find yourself on each continuum? Did you notice a dominant one or a secondary style of parenting you turn to?

Understanding your parenting style can help you see how it affects communication with your teen. If you are more authoritarian, your teen may not be very open to discussing what’s going on in their world and how they are feeling. If you are more permissive, your teen may treat you like more of a friend, giving you all the details on what’s up and also some of the treatment that seems reserved for friendships. If you are more authoritative, your teen may be asking a lot of

calgary psychologist teen therapist in calgary alberta pyramid pscyhology chantal cote parenting styles

Photo from Canva Pro

questions and looking to negotiate boundaries often.

If you’re unsure (or you just like doing online quizzes) here is a quiz you can do to get an idea of your dominant parenting style. In this quiz, Micheal Popkin uses the terms Autocratic (closely related to Authoritarian), Permissive, and Active (closely related to Authoritative).

Of course, this is one part of the equation. At the end of the day, your teen has their own personality and temperament and will respond to parenting styles differently. Some teens may respond better to parents who are more authoritarian while others may thrive more with more permissive parenting. Even though research tells us the best outcomes seem to be linked to authoritative engaged parenting, each child is different.

Once you’ve pinpointed your go-to parenting style, you can start thinking about the strengths in your parenting. What are the things you are doing well as a parent? – Does your teen know what to expect, are you caring and engaged, , do you stop at the drop of a hat when your teen has something important to talk about, etc. These are all attributes that bridge the gap between you and your teen, and it is thanks to your parenting style!

pyramid psychology therapist for teens teen coaching parenting styles psychologist in calgary alberta

Your Parenting Style History

Consider how you were raised – what parenting style did you see as you were growing up? How do you think that impacted you?

Some parents will repeat how they were parented, and others will do the opposite…Think about what values you hold onto from your parents’ parenting styles, and which you’ve let go of. What are your reasons for holding on or letting go?

Your Teen’s Response to Your Parenting Style

You can use the idea of parenting styles to parent with intention.

Once you know the what and why of your parenting style you can give some thought to how your teen is responding to your parenting style. Although the authoritative parenting style is associated with positive outcomes , every teen is different. You can ask yourself- when does my teen respond best to me (no you can’t say never!)? And, when does my teen respond the worst, almost a guaranteed shutdown or argument?

Then, look at your areas of vulnerability; things you want to work on. For me, I lean close to the authoritative parenting

style, but I can also be quite permissive – there is a lot of indulging and warmth with my kids…. There are some beautiful things with that; my relationship with them is really strong. But I can see when I have indulged too much. And I

recognize that my kids both ask for/expect a lot of things.

If you are looking for some ideas to support your communication with your teen, The Happiness Pill Program is a deep-dive program designed to bridge communication between parents and teens, just like you. It is a 6-month program with ongoing support for you to dive into your parenting and find ways to help things flow for your family. There is also support for your teen to develop communication skills, decrease anxiety & depression, and increase confidence. Check it out here.

Do not hesitate to reach out if you have questions! I am also accepting questions to be answered in my weekly blog article.

Email any time: info@pyramidpsychology.com

 

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 Aug
For Parents, Relationships

7 Ways to Parent Teens Successfully

It is a different ball game in today’s world to parent teens successfully. This generation of teens face a lot of different stressors and pressures than previous generations.

With technology and social media, teens are connected to a much larger world. They are privy to a lot more stimulus and information, including exposure to worldwide issues, and at a much  earlier age! I’m pretty sure I was wearing classically “uncool” sweatpants (don’t get me wrong, sweatpants can be cool nowadays) and running around playing make-believe until I was at least 11 or 12. There is a lot of pressure for teens on how they show up in the world – as a social advocate, through body/self image expectations, popularity contests (think likes on social media) etc.

Photo by Amy Treasure on Unsplash

That translates to it being  a really challenging time for you as a parent to navigate these dicey waters.

It’s important to acknowledge the challenges when it comes to parenting teens successfully, with our fellow parents and non-parents, to create supportive communities, and talk about the shifts that have happened in parenting throughout the generations. Of course every family/situation is different, but there has been an overall shift to a more authoritative (aka sometimes called balanced) parenting style. This kind of parenting is one with a lot more discussion around things, instead of authoritarian (it’s “my way or the highway”) or passive/permissive (the kids are the boss or do their own thing). You can read a brief definition of some of the parenting styles here.

Many more parents today are wanting to be quite engaged and involved in their parenting, and that’s a wonderful thing! There is an emphasis on making the relationship with your teen a top priority… and if that speaks to you, it may mean pivoting , and learning new skills and approaches. 

Here are  7 ways you can parent successfully while putting the relationship first: 

 

Parent Teens Successfully: Listen and Seek to Understand

I hear from teens on a daily basis: “my parents don’t get it. They don’t understand me, and they never will.” etc. While part of this is normal – all teens at some point feel their parents don’t understand them – it is also really indicative that parents need to reconsider their way of  listening. 

You probably have a lot of advice and wisdom to impart to your teen; experiences to share, and values you want to instill in them. These things are all important! However, the real impact is when you can step back and be a listener more than a talker. When you  listen most of the time,  and add in wisdom just a little bit of the time, the impact is far greater.

 

Photo by Bence Halmosi on Unsplash

Parent Teens Successfully: Get to Know Your Teen as A Person

Get really curious about who your teen is! Ask them what they like or enjoy. Ask their opinion on things (I have yet to meet a teen who doesn’t want to share their opinion). What kind of passions do they have? Which hobbies interest them? What doesn’t interest them? Which are the things they dream of doing one day?

You want to create opportunities for quality time to truly get to know your teen as a person. 

Buuuut, you’ll need to be careful not to leave them feeling badgered. I know I get caught in the ‘one too many questions’ with my teen… I think the conversation is going great, and then I ask one more question and I get an eye roll, an “I don’t know”, or a “nothing”, said with attitude. That tells me I asked too many questions! Oh well, I can always try again next time.

You can also get curious by getting to know the books and movies your teen is into. Take an interest and read/watch them yourself; ask them things that will get their perspective, it’s a wonderful peak at who they are.

There are 100 questions you can ask your teen in this article – just remember not to ask them all at once!

 

Parent Teens Successfully: Have a Go – To Venting Place

It is not easy to be a parent and the pay sucks! It is trying on your emotions, and even your own thoughts. A normal part of parenting is to sometimes think things like “I don’t know what to do… they are driving me $%@* crazy…..I don’t know what to say any more.”

It’s Important to have somewhere to go, or someone to talk to; a venting person. This allows you to have a safe space where you can say the things that could be harmful if you said them directly to your teen… I’m not suggesting that you put on a fake facade to your teens and then smack talk them to your friend… But things like “they are driving me crazy! They’re so lazy and won’t clean up after themselves!” are good things to vent to a friend or another parent that will ‘get it’, instead of saying it to your teen.

9 Reasons Every Mom Needs a Venting Buddy is a really great resource that dives into the amazing things venting does for you as a parent; it’s more than getting some complaints off your chest!

 

Parent Teens Successfully: 70/30 Rule

This is about giving yourself some compassion to not get things ‘right’ all the time; 100% spot on. Set an expectation, or a goal, for yourself as a parent to try and get things ‘right’ 70% of the time, instead of all the time. 

You’re  going to mess up at some point, say the wrong thing….lose your temper. You might even say something really mean. It’s all okay, as long as you’re leading with love, curiosity, and kindness a lot of the time. Leading in this way 70% (80% would be superstar status!) of the time gives you some leeway when you do mess up. It allows you to go back and apologize, to let your teen know you didn’t handle it the way you wanted to, and move on from there- remember the emotional bank account blog? (Going back and apologizing can be really powerful)!

Don’t shame or blame yourself every time you make a mistake. Instead, think about what you can do next time, how you can clean it up, etc.

Photo by Baylee Gramling on Unsplash

Parent Teens Successfully: Modelling

You can be a powerful influencer for your teen by modelling the behaviours and values you want to see. Things like respectful communication, talking openly about thoughts and feelings, self-care, choosing healthy relationships, etc.

You can model respectful communication by talking to your teen in a calm, respectful, caring tone… This doesn’t mean you’ll receive the calmness back all of the time (or even most of the time) from your teen, but it will allow them to see that it’s a possibility; that it can be done that way. You can show your teen how to have a healthy body image, by practicing things that demonstrate you’re caring for your mental health and that you love your body. For more tips on modelling, this is a really great article: Parents: Role Models and Positive Influences for Parents.

(Check out our upcoming Body Image Workshop for Teens if your teen is needing more help in that area specifically. Information for parents is also included).

 

Photo by Eye of Ebony on Unsplash

 

Parent Teens Successfully: Positive Discipline

Positive discipline is using consequences, expectations and rules as a way of teaching rather than punishing. On an unconscious level, punishments or consequences can have the intention of ‘hurting’ your teen in a way; showing them what it feels like, or ‘getting them back’.

Imagine your teen breaks curfew – instead of punishing, ask yourself “what can I teach here? What lesson would I want them to learn?” Discipline can be an opportunity to teach the importance of safety and communication. Going forward, you can set an earlier curfew, no outings for a period of time, or require more check-ins the next time they go out.

For key points around positive discipline, check out this PDF.

Photo by Melissa Askew on Unsplash

Parent Teens Successfully: Let Love Lead

Put the relationship first. No matter what happens. At the end of the day, that’s what’s important.

You want your teen to know they are important to you, that their safety matters, and that they have your support if things go wrong. For example, If your teen is experimenting with alcohol (even though you rrrreally didn’t want them to), you want them to know they can call you if things go awry. Or when it comes to apologizing – letting your teen know you’ve made a mistake, and building that trust with them, is more important than the need to be right all the time.

When you’re communicating with your teen, ask yourself “when I say (or do) this, am I saying/giving them the message that they matter? Am I telling them that this relationship is important to me?” Take an inventory of what sending that message looks like.

This comes up for me a lot when I think of situations with my own teen when I want to nitpick – like  when he comes home  on time, but full of sassy attitude. It would be so easy to nitpick about the attitude! But when I  stop and think – is it more important for me to stop the sass, or can I put the relationship first? Instead of nit picking, I can start a conversation – “How was your night? You seem a little off – is there something you want to talk about?”…..or ignore the sass and notice the timely entrance. 

Implementing these 7 ways to parent your teen successfully is a work in progress. Don’t forget the compassion part, and remember to find joy in the journey!

 

The Happiness Pill Program

I have created a program called The Happiness Pill Program that is designed to bridge the gap between you and your teen, so you can really begin to put your relationship first. The program focuses on a one on one approach where you as a parent will learn to communicate and collaborate with your teen from a better common ground. 

After we have begun that work, your teen and I will create a road map of their wishes, goals, and dreams, and the steps to get there. I will be giving them the tools throughout the 6-month program (through group coaching) to navigate bumps on the road, decrease anxiety, increase confidence, build better relationships, love themselves, and ultimately create their own happiness.

All while checking in with you so you can continue to build a strong bond with your teen on their journey to end overwhelm and depression.

You can go to my website below for more details here, or email us at info@pyramidpsychology.com to get on the waiting list.

Happiness Pill

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. 

26 Jul
Anxiety, Confidence, For Teens

Thought Distortions: You Have the Power to Choose Happiness

Sometimes, your brain can play tricks on you and create thoughts that bend the truth, or alter reality –  these kinds of thoughts are called Thought Distortions. They can also be called Thinking Traps or Cognitive Distortions.

Having these thoughts doesn’t mean you can’t trust your brain, but you may want to ask yourself how you can look at these thoughts differently… The ability to find happiness in your thoughts and experiences is already within you. There are techniques and strategies to activate what I call your ‘Happiness Pill’.

Photo from Canva Pro

Getting Hooked

According to the National Science Foundation, the average person has between 12,000 – 80,000 thoughts A DAY! over 6,000 (can we please reference) thoughts A DAY! Your brain brings your attention to some of them more than others; the thoughts you believe in the most..

Giving your attention to some thoughts can be helpful – like if you think you are a great artist, or you believe you have good support in your life. Of course you want to believe these thoughts! They make you feel really good. You want to let yourself believe in them.

However, there are other thoughts that can get you hooked or hijack your brain and don’t serve you as well. Things like “I”m going to mess this up. I ALWAYS make mistakes here. People don’t actually like me, they just feel bad for me.” These thoughts can make you feel really down, or bad about yourself, and they impact your behaviour negatively. You might not step up and do the things you want to do because you’re stuck in your thoughts (or trapped). It happens to all of us!

These thinking distortions are kind of like those mirrors at the carnivals, you know the ones that are curved, and wobbly. They make your body look bizarre, and wonky; distorted. Your thoughts will sometimes do things like that – they will distort reality.

The difference between the mirrors at the carnival , and the thoughts in your head is that sometimes you don’t know you’re looking through the wonky mirrors, so you believe what you’re seeing/believing is true.

The key to seeing through thinking distortions is to recognize times when you are standing in a mirror like this; when you are hooked on a thought. To bring awareness to what it is leading you to think and feel about yourself. If you look into the mirror and see something you don’t like, then maybe that’s not a thought you want to hold onto. You have the power to choose which mirror you want to look into.

There are many different types of Thought Distortions. Here are the six most common ones I hear from the teens I work with:

Photo from Canva Pro

Six Types of Thought Distortions

  • Catastrophizing is when you think about something that has happened and immediately jump to the worst case scenario – “I got a bad grade, so now I am going to fail the whole class. I said something that wasn’t cool, so now I’m never going to have friends; everyone is going to hate me.”
  • Minimizing is when you take your accomplishments and your successes and dismiss them. If you believe you aren’t good enough, you minimize any thoughts that could prove that wrong. Like if you got a part in a play, or a new job and you say things like “Oh, I only got the part because the teacher didn’t have other options” or “My friends works there, that’s why I got the job.” You dismiss that any successes may actually be because of you! Who you are. Your personality, characteristics, talents, skills, etc.
  • Labelling is when you put a label on yourself, about who you are, rather than it being something you did, or that may have happened. You label yourself as something, rather than labeling the behaviour.

    Photo from Canva Pro

    Instead of thinking “oh, I made a mistake” you’re thinking “I AM stupid, or I AM lazy.”

  • Mind Reading/Jumping to Conclusions is when you think you know what another person is thinking or feeling, without having any proof of that; nobody is actually saying that. Let’s say you’re at a party, and you’re feeling a little awkward, so you’re hanging out in the corner, not really talking to anyone. Mind reading could look like: “they all hate me, nobody wants to talk to me. Everyone here thinks I”m so weird.You jump to conclusions!
  • Black & White Thinking (AKA all or nothing thinking) is when there is no grey zone in your thoughts. It’s either/or; can’t be anything else. This shows up in ‘always’ or ‘never’ type of language – “I ALWAYS mess up new conversations. I NEVER get picked first for the team.” Oftentimes, you might have thoughts that begin with “everyone” or “no one”… If your thought begins with some of these, you’re likely in all or none thinking.
  • Personalization is when you make a situation about you, when it isn’t really about you. You take the blame for things that have very little to do with you or are outside of your control. It is different from taking accountability or responsibility for something you’ve done; this is where everything is your fault.Let’s say you and some classmates at school got a bad grade on a group presentation. A personalization thought would look like “this is all my fault because I didn’t draw the poster well enough. I caused everyone to have a low grade, because I was so terrible at presenting.” The truth here is likely that everyone had a part to play in the low grade.

 

Photo from Canva Pro

Alternative Thinking

Now that you can recognize the different types of Thought Distortions, you can begin to notice when you are thinking in this way. Here are some questions you can ask when you notice these thoughts:

  • What situations are these types of thoughts showing up in? ( E.g.: do they show up more when I’m at school, or when I’m with my friends?)
  • What are the most common thinking traps for my brain?
  • Is this actually true?
  • What’s the evidence for this thought?
  • What’s the value in standing in front of this mirror? Why do I want to stand here?
  • DO I want to???

Photo from Canva

The next step is to think of alternative thoughts – if the thought you’re currently thinking is a possibility, what else could it be? Ask yourself:

  • How does this thought make me feel? Is this how I want to feel?
  • What is the behaviour – or the way I am acting – because of this thought/how it makes me feel? Is this the behaviour I want?

If your answer is no to either of these questions, what could be an alternative, another thought that would lead to a different feeling or behaviour?

For example, you could be thinking “I didn’t get invited to the movies because nobody likes me” which is making you feel really crappy about yourself… You may choose to stop talking to your friends (the behaviour), or isolate yourself from others. Or instead, you could think: “what else could it be? Could there be something else that is true?”

You want to find thoughts that may lead you to feeling better, or taking a different action.

Imagine all of your thoughts in a day (12,000+, remember!) are all in one big glass house that is covered in the mirrors we talked about earlier. Which ones do you want to stand in front of? What is a mirror you would rather look into?

Photo from Canva Pro

That could be a mirror of confidence – if you want to stand in front of that mirror, ask yourself what would it look like?

A mirror of confidence might look like: “They didn’t invite me this time, maybe they didn’t know I wanted to come to the party/find it fun. I really like hanging out with people and can’t wait until the next opportunity to join them!” Where does thinking these instead lead you to feeling? It may help you feel better; motivated, and confident.

Your actions will look different when you feel differently – you might go talk to new people, or be active in the social media group your friends are in.

Being aware of your thoughts, asking these questions, and thinking alternative thoughts is the power you have to make a choice about what you think and feel. It is how you find happiness in your experiences – your own ‘Happiness Pill.’

This work is not easy. There might be a lot of mirrors in front of you with distortions and images you don’t like! You have to work to find mirrors without the distortions, the ones that will support you. It takes effort and work, which can be discouraging. But I promise – it is so worth it!

‘The Happiness Pill Program’ is a program I created just for you and all the other teens who are also feeling anxious and thinking worried thoughts. It is a program designed to give you the power to find, create, and choose your own happiness. You will get to connect with me personally to map out the life you want, and build a friendship circle (online) of friends who are building the same skills as you are. Send me an email for more information – you can feel light, and free with the things you will learn in the program!

You can also follow me on TikTok (@therapywithchantal) or Instagram (@therapywithchantal) for daily tips, resources, and quotes.

As always, reach out any time!

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. 

12 Dec
For Teens, Friendships, Relationships

10 Ways to Survive the Holidays with Your Bestie During a Pandemic

I was taking a socially distanced walk with one of my best friends the other day and I felt so grateful to see her in person, hear her voice, and laugh and complain about life – especially during the holidays –  with one of my favourite people in the world.

It got me thinking about friendships and how important it is to connect with friends and people who bring us up, especially in your teen years! Friends can be the anchors that help you get through everything. They can be the fuel that encourages you to go for it. They can be the rock that is there for you, kind, genuine, trusting, and loving you just the way you are.  With a lot of the country going into some form of lockdown over the holidays, those moments of being together and hanging out with friends are going to be trickier to have.

Photo by Harold Wijnholds on Unsplash

Here are 10 ideas on how you can get through the holiday season with your besties this year (in no particular order):

1. Go For a Walk – Find a spot and go walking or hiking together. You can explore and talk and there’s the added bonus of moving your body which is a great mood lifter.

2. Bake Cookies Together (virtually that is) – Set a time to meet virtually and pick an activity whether it’s baking cookies, decorating gingerbread houses, painting a picture, making an ornament, etc. Once you have the activity in mind, each of you gather materials or one of you gather materials for both and do a drop off at the other’s house. Hop on-line and let the magic and laughter begin.

3. Try a Class Together – Another virtual option is to try a class together. You can challenge yourselves to a workout, dance, yoga, art class and much much more. You can start here for some upcoming events.

4. Enjoy the Snow – Skiing, snowboarding, sledding, skating… Getting out there in the snow gives you some face to face
Chantal

Photo By Nicolas Gras on Unsplash

5. Gaming Together – Need I say more?

6. Do Something for Others – Inspired by my friend (thanks Mel!) Helping others feels good over the holidays is even better alongside a friend. Meet up with your friend and shovel driveways together or break up the ice on the sidewalks. You can find ideas that easily allow you to be distanced and safe while helping others. The community will appreciate your good deed. And bonus – you get to hang out with your friend.

7. Start a Group Chat – Having a group chat can be a great way to stay connected. Make it a place where friends can drop funny photos, memes, and quotes to get you through the day. Your group chat can put a smile on your face and let you know you are not alone.

8. Drop Off a Gift – Doing a little surprise drop off for a friend can make their day and let them know you are thinking of them. You can even consider making something yourself, so it’s extra special. There are some great DIY ideas you can start with here.

9. Make a Tik Tok – Make a Tik Tok video and dedicate it to your bestie. You can also make a Tik Tok together or come up with friend challenges that you can participate in together in a fun way.

10. Mail Something to Each Other – You and your friend can agree to write each other a letter or make a card and then send it by snail mail. It can be fun and different to receive mail this way!

Add to the list – Let’s keep the list going! What other ideas do you have to get through the holidays with your friends this year?

If you are struggling with your friendships and you want to learn who to let into your squad of BFF, follow me on Instagram for weekly ideas and tips: @therapywithchantal

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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