And why are kids so mean to each other, anyway?

Writer: Gail Saltz, MD

Clinical Expert: Gail Saltz, MD

What You'll Learn

- What does bullying look like?

- How and when should I talk to my child about bullying?

- What are the best ways to stop bullying?

- Quick Read

- Full Article

- Bullying as a power play

Kids bully each other for different reasons. Usually, the bully does it as a way to get power or be more popular. Bullying is more than teasing. It’s done to hurt a kid on purpose, over and over. And it can make a kid feel depressed and anxious. Cyberbullying, which means using the internet and social media to bully, has become one of the main ways kids hurt each other.

You can help protect your child from bullying. If you start talking about bullying before it happens, your kid will feel like it’s okay to come to you if it does happen. It’s good to make your child feel like you will help them and that you’ll work together to stop it. And it’s just as important for your kid to know that it’s never okay to bully someone else or to join in when another kid is being bullied.

The most important thing a kid needs to remember is that bullying only works if the bully gets what they want. They want attention or to get a rise out of you. So, ignoring the bully is the best thing to do. Help your kid come up with a few things they can say so they can walk away without giving the bully what they want. This is especially true if they are being bullied on the internet. That means turning off their device right away but not erasing what the bully has posted. They should keep it as proof.

One of the best ways to stop bullying is for kids to stand up for each other. It’s great if your kid can make a pact with their friends to stand up for each other. If bullying continues, your kid’s school should know about it, whether it’s in-person or online.

Getting bullied is a traumatic experience for a child. It diminishes self-esteem, leaves kids feeling depressed and anxious, and can have long-lasting effects. And, of course, modern technology creates more opportunities for bullying than ever before.

Why do kids torture each other this way? It’s normal for children to have some aggression. The question is how much they have, what they do with it, what parents are teaching them at home about it, and what’s being modeled for that child in terms of managing aggression. Kids who are bullied at home are far more likely to go out and bully other kids.

But the number of kids who bully others because they truly have sociopathy brewing, or are oppositional defiant kids, who may in fact derive gratification from the pain of others, is a relatively small number compared to the amount of bullying that goes on.

Bullying as a power play

Others, and this is particularly true for girls, who may actually have a high social IQ and know how to work a system, will use bullying for power, to fortify their position. Here again, parents are influential. Are the parents expecting this child to be the powerful one? Are they sending either overt or covert messages that they want their child to be important, to be popular, to be feared?

Insecurity can also drive bullying — the feeling that unless you bully you will be the powerless one.

Also, unfortunately, there are now many more opportunities for bullying. Certainly the Internet and cell phones and all the social networking technology have opened up this whole arena of ways to bully. In some ways cyberbullying is more insidious and scary, from the perspective of an adult, in that it’s 24/7.

A child who’s being bullied at school at least comes home at some point and is safe with her family. With the computer that potentially never goes away: at any time you could turn it on and find that someone has written something to shame and humiliate you, and you might not even know who is doing that to you.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Here are some tips on how to talk to kids about bullying:

1. Forewarn your child.Talk to your child about what bullying is, the signs of bullying, and whether or not it’s going on. Make sure she knows that if something happens, in school or online, she should tell you, and you will support her and together figure out how to work it out. If something is happening online, it’s especially important that she NOT respond before telling you about it. With bullying, it’s critical to not engage, to not feed it by being exactly who the perpetrator is looking for — someone she can get a rise out of. And she should NOT erase the hurtful post before talking to you. It should be saved somewhere, because sometimes you need to collect evidence of what’s been going on.

2. Fortify your child.Make it clear that bullying says less about the victims personally than it does about the bully. This kid has a problem and others have to learn how to deflect and contain this problem, and not feed what’s going on. Explain that the worst way to respond is a sort of mob mentality — other children who are afraid of being targets will join with the bully and abandon the victim. Teach your child to resist the herd effect, not to pile on when someone else is being bullied. If she has the strength to support her friends, they will find the nerve to support her.

3. Practice appropriate responses.If you’ve had conversations with your child before bullying starts, she’ll be more likely to come to you if she becomes a target. That gives you a chance to have a dialogue and role-play with her at home. So-and-so said this; okay, what are a couple of lines she can say if it happens again? When a child is insulted or humiliated, she is likely to be stunned, and you want to help make sure she doesn’t react in a way that adds fuel to the fire. It helps to come up, in advance, with four lines she can say, that she feels comfortable with, to deflect what is going on. You can also think together about people or friends she can confide in, and hope for support from.

4. Find allies.Encourage your child to make a deal with his friends: If you stick up for me, I’ll stick up for you. Data shows that the most effective way to combat bullying is for bystanders to step in and say, “Hey, that’s my friend; don’t do that.”

5. Talk to your school.The most effective way to arm children against bullying is for schools to start educating kids about it, and many are. They start in first grade with bullying education: What is bullying? How do we support our peers? What is treating somebody with respect? What is empathy? You have them try empathy on for size, and sticking up for each other. The lesson is that if everybody wants to avoid being a target, they can only do that by hanging together.

As a parent, think about talking to your school, whether your kid is being bullied or not, because bullying education, if it’s made developmentally appropriate through the years, is the best weapon. If your child is being stalked or threatened with violence you should contact the police as well as the school. In extreme cases, bullying can become a criminal matter and your top priority is the welfare of your child. https://standingabovethecrowd.com/?p=16373

James Donaldson on Mental Health - How to Arm Your Child Against Bullying

And why are kids so mean to each other, anyway?

Writer: Gail Saltz, MD

Clinical Expert: Gail Saltz, MD

What You'll Learn

- What does bullying look like?
- How and when should I talk to my child about bullying?
- What are the best ways to stop bullying?
- Quick Read
- Full Article
- Bullying as a power play

Kids bully each other for different reasons. Usually, the bully does it as a way to get power or be more popular. Bullying is more than teasing. It’s done to hurt a kid on purpose, over and over. And it can make a kid feel depressed and anxious. Cyberbullying, which means using the internet and social media to bully, has become one of the main ways kids hurt each other.

You can help protect your child from bullying. If you start talking about bullying before it happens, your kid will feel like it’s okay to come to you if it does happen. It’s good to make your child feel like you will help them and that you’ll work together to stop it. And it’s just as important for your kid to know that it’s never okay to bully someone else or to join in when another kid is being bullied.

The most important thing a kid needs to remember is that bullying only works if the bully gets what they want. They want attention or to get a rise out of you. So, ignoring the bully is the best thing to do. Help your kid come up with a few things they can say so they can walk away without giving the bully what they want. This is especially true if they are being bullied on the internet. That means turning off their device right away but not erasing what the bully has posted. They should keep it as proof.

One of the best ways to stop bullying is for kids to stand up for each other. It’s great if your kid can make a pact with their friends to stand up for each other. If bullying continues, your kid’s school should know about it, whether it’s in-person or online.

Getting bullied is a traumatic experience for a child. It diminishes self-esteem, leaves kids feeling depressed and anxious, and can have long-lasting effects. And, of course, modern technology creates more opportunities for bullying than ever before.

Why do kids torture each other this way? It’s normal for children to have some aggression. The question is how much they have, what they do with it, what parents are teaching them at home about it, and what’s being modeled for that child in terms of managing aggression. Kids who are bullied at home are far more likely to go out and bully other kids.

But the number of kids who bully others because they truly have sociopathy brewing, or are oppositional defiant kids, who may in fact derive gratification from the pain of others, is a relatively small number compared to the amount of bullying that goes on.

Bullying as a power play

Others, and this is particularly true for girls, who may actually have a high social IQ and know how to work a system, will use bullying for power, to fortify their position. Here again, parents are influential. Are the parents expecting this child to be the powerful one? Are they sending either overt or covert messages that they want their child to be important, to be popular, to be feared?

Insecurity can also drive bullying — the feeling that unless you bully you will be the powerless one.

Also, unfortunately, there are now many more opportunities for bullying. Certainly the Internet and cell phones and all the social networking technology have opened up this whole arena of ways to bully. In some ways cyberbullying is more insidious and scary, from the perspective of an adult, in that it’s 24/7.

A child who’s being bullied at school at least comes home at some point and is safe with her family. With the computer that potentially never goes away: at any time you could turn it on and find that someone has written something to shame and humiliate you, and you might not even know who is doing that to you.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Here are some tips on how to talk to kids about bullying:

1. Forewarn your child.
Talk to your child about what bullying is, the signs of bullying, and whether or not it’s going on. Make sure she knows that if something happens, in school or online, she should tell you, and you will support her and together figure out how to work it out. If something is happening online, it’s especially important that she NOT respond before telling you about it. With bullying, it’s critical to not engage, to not feed it by being exactly who the perpetrator is looking for — someone she can get a rise out of. And she should NOT erase the hurtful post before talking to you. It should be saved somewhere, because sometimes you need to collect evidence of what’s been going on.

2. Fortify your child.
Make it clear that bullying says less about the victims personally than it does about the bully. This kid has a problem and others have to learn how to deflect and contain this problem, and not feed what’s going on. Explain that the worst way to respond is a sort of mob mentality — other children who are afraid of being targets will join with the bully and abandon the victim. Teach your child to resist the herd effect, not to pile on when someone else is being bullied. If she has the strength to support her friends, they will find the nerve to support her.

3. Practice appropriate responses.
If you’ve had conversations with your child before bullying starts, she’ll be more likely to come to you if she becomes a target. That gives you a chance to have a dialogue and role-play with her at home. So-and-so said this; okay, what are a couple of lines she can say if it happens again? When a child is insulted or humiliated, she is likely to be stunned, and you want to help make sure she doesn’t react in a way that adds fuel to the fire. It helps to come up, in advance, with four lines she can say, that she feels comfortable with, to deflect what is going on. You can also think together about people or friends she can confide in, and hope for support from.

4. Find allies.
Encourage your child to make a deal with his friends: If you stick up for me, I’ll stick up for you. Data shows that the most effective way to combat bullying is for bystanders to step in and say, “Hey, that’s my friend; don’t do that.”

5. Talk to your school.
The most effective way to arm children against bullying is for schools to start educating kids about it, and many are. They start in first grade with bullying education: What is bullying? How do we support our peers? What is treating somebody with respect? What is empathy? You have them try empathy on for size, and sticking up for each other. The lesson is that if everybody wants to avoid being a target, they can only do that by hanging together.

As a parent, think about talking to your school, whether your kid is being bullied or not, because bullying education, if it’s made developmentally appropriate through the years, is the best weapon. If your child is being stalked or threatened with violence you should contact the police as well as the school. In extreme cases, bullying can become a criminal matter and your top priority is the welfare of your child.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-how-to-arm-your-child-against-bullying/

James Donaldson on Mental Health - Living with Bipolar Disorder: Strategies for Stability

Bipolar disorder can be a challenging journey, but with the right strategies and support, stability is achievable. This blog post aims to offer practical advice, personal insights, and effective strategies for those navigating life with bipolar disorder.

Table of Contents

1. Introduction

2. Understanding Bipolar Disorder

3. Developing a Routine

4. Medication Management

5. The Role of Therapy

6. Building a Support System

7. Lifestyle Modifications

8. Conclusion

9. FAQs

Introduction

The unpredictability of bipolar disorder can be overwhelming, yet many find ways to live fulfilling lives by embracing stability strategies. This post will explore several key approaches that can help manage symptoms and enhance quality of life.

Understanding Bipolar Disorder

Before diving into strategies, it’s crucial to understand what bipolar disorder entails. Characterized by extreme mood swings, including emotional highs (mania or hypomania) and lows (depression), bipolar disorder affects millions worldwide. Recognizing the signs and symptoms is the first step toward managing the condition effectively.

Developing a Routine

One of the most effective strategies for managing bipolar disorder is establishing a consistent daily routine. A structured schedule can provide a sense of predictability and control, which is essential when mood swings strike. Consider setting regular times for waking up, meals, exercise, and bedtime. This predictability helps regulate your body clock and can mitigate mood fluctuations.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

Medication Management

Medication can play a vital role in managing bipolar disorder. It’s important to work closely with a healthcare provider to find the right medication and dosage. Never adjust medications without professional guidance. Adhering to the prescribed medication regimen can significantly reduce the severity of manic and depressive episodes.

The Role of Therapy

Psychotherapy is another cornerstone of managing bipolar disorder. Cognitive Behavioral Therapy (CBT) and other therapeutic approaches can help individuals understand their patterns of thought and behavior, providing valuable tools for managing symptoms. Regular therapy sessions offer a safe space to explore emotions and develop coping mechanisms.

Building a Support System

No one should have to face bipolar disorder alone. A strong support system comprising family, friends, and support groups can be incredibly beneficial. Sharing experiences with others who understand can provide comfort and practical advice. Encourage open communication with loved ones to foster understanding and support.

Lifestyle Modifications

Several lifestyle changes can complement medical and therapeutic interventions. Regular physical activity, a balanced diet, and adequate sleep are essential for mental and physical well-being. Mindfulness practices, such as meditation and yoga, can also help manage stress and promote emotional balance.

Conclusion

Living with bipolar disorder requires a multifaceted approach. By developing a routine, managing medication, engaging in therapy, building a supportive network, and embracing a healthy lifestyle, individuals can work towards achieving stability. Remember, every journey is unique, and finding what works best takes time and patience.

FAQs

Q: Can bipolar disorder be cured?

A: While there is no cure for bipolar disorder, individuals can manage symptoms effectively with a combination of medication, therapy, and lifestyle changes.

Q: How can I support a loved one with bipolar disorder?

A: Educate yourself about the condition, communicate openly, encourage them to seek professional help, and be patient and understanding.

Q: Is it possible to live a normal life with bipolar disorder?

A: Yes, with the right treatment and support, many individuals with bipolar disorder lead fulfilling and productive lives.

Remember, managing bipolar disorder is a continuous process, and seeking professional guidance is crucial in finding the most effective strategies for stability.

https://standingabovethecrowd.com/living-with-bipolar-disorder-strategies-for-stability/

WASHINGTON, D.C. – Today, Congressman Troy A. Carter, Sr. (D-LA) released the following statement:

“This is perhaps one of the most egregious acts yet.

“At a moment when our nation is already facing a sharp rise in mental illness, addiction, and suicide, the Trump administration has chosen to pull the rug out from under the very programs keeping people alive. These are not abstract dollars on a spreadsheet. These are counselors, crisis lines, school programs, recovery coaches, and overdose-prevention teams that work every day in our neighborhoods.

“In response, I joined with more than 100 Democrats and Republicans to lead a bipartisan letter to Secretary Robert F. Kennedy, Jr., urging him to immediately reverse these reckless actions and restore the funding that communities across America depend on. This was not a partisan exercise. It was a moral one. When lives are on the line, silence is not an option.

“In Louisiana, this decision will be felt immediately and painfully.

“Louisiana already ranks near the bottom nationally in access to mental-health care. Many of our parishes have no psychiatrist at all. Rural communities rely almost entirely on federal grants to keep clinics open, to staff mobile crisis units, and to distribute naloxone, the medication that reverses opioid overdoses.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

“When these grants are terminated overnight, here is what that means in real terms:

“• A young person in St. Bernard Parish experiencing severe depression may no longer have a school-based counselor to turn to.

• A veteran in Jefferson Parish struggling with PTSD may lose access to a local treatment program.

• A mother in New Orleans East battling addiction may no longer find a recovery center with open doors.

• First responders may arrive at overdose scenes without the tools that save lives.

“This is not about politics. It is about common sense.

“You do not respond to a mental-health crisis by cutting mental-health care.

You do not respond to an overdose epidemic by eliminating overdose-prevention programs.

And you do not claim to support families while dismantling the safety net that protects them.

“Even more troubling, these cuts come after deep reductions to Medicaid, which many Louisiana providers depend on to survive. Taken together, this is not trimming waste. It is breaking the system.

“When funding disappears overnight, programs shut down overnight. When programs shut down, people fall through the cracks. And when people fall through the cracks, lives are lost.

“Louisiana families are resilient, but resilience is not a substitute for responsibility. Government has a duty to protect its people, especially the most vulnerable among us. Pulling lifesaving support in the middle of a growing mental-health crisis is reckless, cruel, and short-sighted.

“I will fight this grave injustice with every fiber of my being.

This is not leadership.

This is abandonment.” https://standingabovethecrowd.com/?p=16369

James Donaldson on Mental Health - Congressman Troy Carter: Pulling the Plug on Hope: Cutting Mental Health Care While the Crisis Grows

WASHINGTON, D.C. – Today, Congressman Troy A. Carter, Sr. (D-LA) released the following statement:

“This is perhaps one of the most egregious acts yet.

“At a moment when our nation is already facing a sharp rise in mental illness, addiction, and suicide, the Trump administration has chosen to pull the rug out from under the very programs keeping people alive. These are not abstract dollars on a spreadsheet. These are counselors, crisis lines, school programs, recovery coaches, and overdose-prevention teams that work every day in our neighborhoods.

“In response, I joined with more than 100 Democrats and Republicans to lead a bipartisan letter to Secretary Robert F. Kennedy, Jr., urging him to immediately reverse these reckless actions and restore the funding that communities across America depend on. This was not a partisan exercise. It was a moral one. When lives are on the line, silence is not an option.

“In Louisiana, this decision will be felt immediately and painfully.

“Louisiana already ranks near the bottom nationally in access to mental-health care. Many of our parishes have no psychiatrist at all. Rural communities rely almost entirely on federal grants to keep clinics open, to staff mobile crisis units, and to distribute naloxone, the medication that reverses opioid overdoses.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

“When these grants are terminated overnight, here is what that means in real terms:

“• A young person in St. Bernard Parish experiencing severe depression may no longer have a school-based counselor to turn to.

• A veteran in Jefferson Parish struggling with PTSD may lose access to a local treatment program.

• A mother in New Orleans East battling addiction may no longer find a recovery center with open doors.

• First responders may arrive at overdose scenes without the tools that save lives.

“This is not about politics. It is about common sense.

“You do not respond to a mental-health crisis by cutting mental-health care.

You do not respond to an overdose epidemic by eliminating overdose-prevention programs.

And you do not claim to support families while dismantling the safety net that protects them.

“Even more troubling, these cuts come after deep reductions to Medicaid, which many Louisiana providers depend on to survive. Taken together, this is not trimming waste. It is breaking the system.

“When funding disappears overnight, programs shut down overnight. When programs shut down, people fall through the cracks. And when people fall through the cracks, lives are lost.

“Louisiana families are resilient, but resilience is not a substitute for responsibility. Government has a duty to protect its people, especially the most vulnerable among us. Pulling lifesaving support in the middle of a growing mental-health crisis is reckless, cruel, and short-sighted.

“I will fight this grave injustice with every fiber of my being.

This is not leadership.

This is abandonment.”

https://standingabovethecrowd.com/james-donaldson-on-mental-health-congressman-troy-carter-pulling-the-plug-on-hope-cutting-mental-health-care-while-the-crisis-grows/

James Donaldson on Mental Health - How to Tackle Insomnia with Lifestyle Changes

How to Tackle Insomnia with Lifestyle Changes

Insomnia can be a daunting experience, leaving you tossing and turning in the wee hours of the night. The inability to fall or stay asleep can affect every facet of your life, from your mood to your cognitive function. Fortunately, there are lifestyle changes you can adopt to help you combat insomnia. Let's explore these changes and how they can bring restful nights back to your life.

Table of Contents

1. Understanding Insomnia

2. The Importance of Sleep Hygiene

3. Diet and Nutrition: Fueling Sleep

4. Exercise: The Natural Sleep Aid

5. Managing Stress and Anxiety

6. Creating a Sleep-Inducing Environment

7. Conclusion

8. FAQs

Understanding Insomnia

Before jumping into solutions, it’s essential to understand what insomnia is. Insomnia is a sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to get back to sleep. It’s not just about the number of hours you sleep; it’s about the quality. Chronic insomnia can lead to more severe health issues, so addressing it promptly is crucial.

The Importance of Sleep Hygiene

Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Here are some steps to improve your sleep hygiene:

Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

Limit Naps: While power naps can be beneficial, napping for extended periods can interfere with nighttime sleep.

Avoid Stimulants: Caffeine and nicotine can disrupt sleep, so try to avoid these in the late afternoon and evening.

Diet and Nutrition: Fueling Sleep

What you eat significantly impacts your sleep quality. Certain foods and drinks can aid in promoting better sleep, while others can hinder it.

Eat Sleep-Inducing Foods: Foods rich in tryptophan, magnesium, and melatonin, like turkey, almonds, and cherries, can help facilitate sleep.

Avoid Heavy Meals Before Bed: Eating large or spicy meals can cause discomfort and indigestion, making it difficult to fall asleep.

Stay Hydrated: Drinking enough water throughout the day is essential, but try to limit fluid intake before bed to reduce nighttime awakenings.

Exercise: The Natural Sleep Aid

Regular physical activity can significantly improve sleep quality and duration. Here’s how you can incorporate exercise into your routine:

Time Your Workouts: While exercise is beneficial, doing it too close to bedtime can be stimulating. Aim for a morning or afternoon workout.

Find an Activity You Enjoy: Whether it's yoga, swimming, or jogging, consistency is key, so choose something you love.

Incorporate Relaxation Exercises: Activities like stretching or tai chi can help unwind your body and mind before bed.

Managing Stress and Anxiety

Stress and anxiety are common culprits of insomnia. Here are some strategies to manage these feelings:

Mindfulness and Meditation: Practicing mindfulness or meditation can help calm the mind and reduce stress levels.

Journaling: Writing down your thoughts before bed can help clear your mind and reduce nighttime anxiety.

Breathing Exercises: Deep breathing techniques can help slow your heart rate and prepare your body for sleep.

Creating a Sleep-Inducing Environment

The physical environment where you sleep plays a crucial role in your ability to fall and stay asleep. Consider the following tips:

Keep Your Room Cool: A cool room temperature is conducive to better sleep.

Limit Noise and Light: Use blackout curtains and white noise machines to create a serene sleep setting.

Invest in Comfortable Bedding: A good mattress and comfortable pillows can make a significant difference in your sleep quality.

Conclusion

Addressing insomnia involves a combination of understanding its causes and making targeted lifestyle changes. By focusing on sleep hygiene, diet, exercise, stress management, and creating a conducive sleep environment, you can pave the way to restful, restorative nights. Remember, changes won't happen overnight, but with consistency, you can reclaim your sleep.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Click here to follow James Donaldson's Blog

FAQs

Q: How long does it take to see improvements in sleep with lifestyle changes?

A: It varies from person to person, but many see improvements within a few weeks of consistent changes.

Q: Can supplements help with insomnia?

A: Some people find relief with supplements like melatonin, but it's best to consult with a healthcare provider before starting any new supplement regimen.

Q: Is insomnia a sign of a more serious health issue?

A: Insomnia can sometimes indicate underlying health problems. If lifestyle changes don't help, it's important to consult a healthcare professional.

https://standingabovethecrowd.com/how-to-tackle-insomnia-with-lifestyle-changes/

James Donaldson on Mental Health - How to Know if Your Child Is Being Bullied

What are the signs of bullying? When does the teasing become torment?

Writer: Jamie Howard, PhD

Clinical Expert: Jamie Howard, PhD

What You'll Learn

- What’s the difference between teasing and bullying?
- What questions should I ask my child if they say they’re being bullied?
- What should I do if I think my child is being bullied?
- Quick Read
- Full Article
- When does teasing or harrassment become bullying?
- Before giving bullying advice, collect the facts
- Strategies on how to handle bullying

Kids can be really mean to each other. Even best friends are mean to each other sometimes. When a kid is teased or left out or someone is mean to them, it doesn’t always mean they’re being bullied.

So how do you know if your kid is being bullied? Bullies target kids who are smaller or younger or less popular. They hurt other kids physically or emotionally on purpose. They do it over and over and sometimes they get other kids to join in the bullying. Bullying can make kids feel anxious and depressed. It needs to be taken seriously.

If your kid tells you they’re being bullied, it’s important to let your child know you’ll help solve the problem. First, get the facts. Try acting like a reporter. You can ask questions like, “Were lots of kids around when they said that to you?” “Are they a really popular kid?” “What were the other kids doing?” This will give you a better idea of what happened. And if it happens two or three times you might need to get involved. This could mean contacting a teacher or the school principal. But try to get your kid’s permission before you do that. If they’re really against it, you can hold off but let them know it’s an option if things get worse.

Talking about bullying before it happens can prepare your child. You can practice having your child say things like, “Hey, don’t talk to me that way,” and other things that make them feel like they have some power. You can suggest that your child talk to their friends and ask them how they’ve handled bullies. Friends can also agree to stand up for each other. Bullies hate that!

We are all aware that being bullied as a child is not a trivial thing. It not only causes acute suffering, it has been linked to long-term emotional problems, and children who lack strong parental support seem to encounter the most lasting damage.

But we also know that it’s part of growing up to have painful or embarrassing social experiences, and that learning to rebound from these interactions is an important skill for kids to learn.

If our kids complain about bullying, we want to take their complaints very seriously, give them the support and tools to handle it, and intervene on their behalf when needed. But we don’t want to teach them that every negative experience with their peers is a form of bullying.

Kids I’m working with will say, “I was being bullied.” And when they describe what happened, sometimes it was really just teasing. Maybe someone was giving them a hard time and it was difficult to deal with. But not every incident of meanness, rejection or hostility is bullying.

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When does teasing or harrassment become bullying?

- When there’s a power difference: Bullying is done by someone in a position of power — it might be in the form of physical strength, or popularity — and it is directed at someone who is perceived as less powerful.
- When there’s intention to cause harm. Bullying can take the form of a physical or verbal attack, making threats, spreading rumors, or excluding someone from a group on purpose. It’s not inadvertent.
- When it’s repeated: Bullying behavior is an ongoing pattern of hostile or abusive actions directed at the child who is the target.
- When it does cause harm: Behavior becomes bullying when it impairs the well-being or functioning of the child who’s targeted.

If your child reports to you that they have been bullied, my advice is to take it very seriously, because, if nothing else, it really hurt their feelings and they’re struggling with it. You want to listen and express empathy without treating them as if they’re fragile. You want to model a confident we-can-solve-this-problem attitude.

What you don’t want to do is express shock and anger and vow immediately to go to the school, or talk to the bully’s parents. Tempering your response encourages your child to open up.

Before giving bullying advice, collect the facts

Your first job is to try to get a detailed picture of what happened. It’s hard when you’re a parent because your stomach flips, your protective impulses kick in, and you just want to punish the kid who hurt your child’s feelings. But it’s more effective to be like a reporter: “Okay, who was there? What was going on? What was said, exactly? What did you do? How did you feel?”

You’re gathering all the data, the evidence of what happened. The details are important, not for the purpose of invalidating your child’s feelings or minimizing what happened — “Well, that doesn’t sound like it was really that bad” — but just so that you can tailor your strategies better.

Part of the goal of asking questions is to get a sense of the social hierarchy.

You might say, “Was it a big group of kids? Were lots of kids surrounding him when he said that to you? Is he a really popular kid? What were the other kids doing?” And it also gives you a sense of how embarrassing it might have been.

Strategies on how to handle bullying

Once you’ve asked your child exactly what happened, here’s some bullying advice to consider:

- Practice assertiveness. That means showing confidence both verbally and nonverbally. Suggest that your child try standing tall and saying, “Don’t talk to me like that!” It can help to script some things your child could say and role-play — you do it first, and then let your child try it out.
- Find allies. Suggest that your child talk to their friends about ways they might handle it and ways they’ve handled stuff that’s similar. Their friends may have some good ideas, and it will make them feel less isolated.
- Get involved. Activities that your child is good at, that they enjoy, are very protective. Because if they’re doing something they enjoy, and they’re thriving, they’re not going to care as much. The confidence they feel when they’re in their element will carry over to environments in which they’re less secure.
- Enlist adults. If your child needs an adult advocate, consider contacting a teacher or school administrator. First, try to get your child’s permission, telling them, “I really want to call the teacher and ask him to keep an eye on it.” If they’re adamantly against it, I would keep the option open, saying, “I’m not going to now, and I will tell you before I do.” So there’s some perception of control. But you’re also teaching them a lesson: “Listen, yes it might be embarrassing, but you need to stand up for yourself. And self-advocacy is more important.”
- Monitor incidents. One incident isn’t necessarily bullying, but you want to notice if it’s becoming a pattern. Tell your child to let you know if it happens again. You might say, “I want to stay on top of this and make sure we solve it.”
- Be prepared. It’s important to talk about bullying even if it hasn’t happened, so that if it does your child is better equipped to recognize it and more comfortable telling you about it.
- Form a partnership with the teacher. Let your child’s teacher know that you hope they’ll touch base with you whenever there’s something concerning, and that you hope they don’t mind if you do the same.
https://standingabovethecrowd.com/james-donaldson-on-mental-health-how-to-know-if-your-child-is-being-bullied-3/