Holiday Blues: Ways to Survive the Holidays if You Are Single

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Holiday Blues: Ways to Survive the Holidays if You Are Single

November 13, 2024 | Boma Ehanire, LMSW | 2 min. read

Holiday Blues: Ways to Survive the Holidays if You Are Single

The holiday season can bring on mixed feelings of sadness, loss, and loneliness. 

The following skills below are helpful in coping with the stress of the holidays if you find yourself navigating this season alone (University of Rochester, n.d.).

  • Practice mindfulness – this will help slow down preoccupations, and promote mental wellness.
  • Take a break- it’s okay to say no, and give yourself time and space to process. 
  • Spend time outside -Getting some air and sunlight can boost mood, and improve breathing.
  • Reach out to others – Reach out to friends or family, or make new friends. 
  • Volunteer- helping others can improve mood and well-being.
  • Limit alcohol- Alcohol is a depressant, and can increase symptoms of depression. 
  • Create/ stick to your routine – Try to incorporate enough rest/ sleep daily.
  • Be kind to yourself.
  • Talk to your doctor, or call the crisis hotline (988) if you have any severe concerns about the state of your mental- health 

References

University of Rochester Medical Center. (n.d.). Help for the holiday blues https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=2094 

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Recognizing Burnout

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Recognizing Burnout

October 31, 2024 | Boma Ehanire, LMSW | 3 min. read

Tools to Address Autism Anger and Tantrums

“Burnout is a state of complete mental, physical, and emotional exhaustion (Darlene Dawns Health, 2023).” Burnout stems from operating from a space of adrenaline that is meant to help in moments where it is most necessary (e.g.,  safety purposes and meeting deadlines). Burnout is living everyday stretched beyond “natural capacity” otherwise described as “survival mode”. When “survival mode” is the default, burnout is inevitable. Just like running a race, with a destination in mind, endurance, strategizing, and preserving energy is essential and necessary. Sprinting, with no destination or finish line, will lead to fatigue. Symptoms of burnout are categorized into 3 parts: physical, emotional, and behavioral (Darlene Dawns Health, 2023). 

Physical Symptoms 

  • Headaches
  • Stomachaches/intestinal issues
  • Fatigue
  • Frequent illness
  • Changes in appetite/sleep.

Emotional Symptoms 

  • Helplessness
  • Cynicism
  • Sense of failure or self-doubt
  • Decreased satisfaction
  • Feeling detached or alone in the world
  • Loss of motivation.

Behavioral Symptoms 

  • Reduced performance in everyday tasks
  • Withdrawal or isolation
  • Procrastination
  • Outbursts
  • Using substances to cope.

Here are some strategies to help you regain balance after burnout: 

  • Seek community and support through friends, family, colleagues, or community groups
  • Change the way you look at work or your home life by finding value, meaning and balance
  • Nourish your creativity by doing something interesting
  • Prioritize diet and exercise to boost mood and energy
  • Prioritize time and give yourself necessary breaks
  • Get enough rest and quality sleep

References 

Darling Downs Health. (2023, September 17). Signs you might be experiencing a burnout and how to regain balance in your life. 

https://www.darlingdowns.health.qld.gov.au/about-us/our-stories/feature-articles/signs-you-might-be-experiencing-a-burnout-and-how-to-regain-balance-in-your-life

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Tools to Address Autism Anger and Tantrums

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Tools to Address Autism Anger and Tantrums

October 21, 2024 | Boma Ehanire, LMSW | 3 min. read

Tools to Address Autism Anger and Tantrums

Autism Spectrum Disorder (ASD) is a neurological disorder and developmental disorder that affects how people interact with others, communicate, learn and behave (Dept of Health and Human Services, n.d.). Due to communication barriers that come as a result of the diagnosis, it may be difficult for children with autism to verbally express their frustrations or identify their emotions; as a result, tantrums are likely to occur. 

ASD is a spectrum, and is not to be mistaken as a diagnosis that is uniform to every individual based on higher or lower level of functioning.

Each individual is unique in their diagnosis, and their abilities are contingent upon their uniqueness. Notwithstanding; whether an ASD individual is verbal or nonverbal, communication challenges may still arise. In this article, tools will be addressed to assist a child with ASD, who may need support with anger and tantrums. Some suggestions are as follows: (Jovick, 2019)

  • Use your “pilot voice”. When communicating with a child with ASD who is on the verge of a tantrum, use a tone that is calm, clear, and unemotional. This allows the child to feel safe, and have a sense of control.  

  • Anger is a “watercolor” emotion. When a child is angry, it is typically a blend of other emotions that have“ bled together.” Parents may find it helpful to take a look at any underlying feelings the child may be experiencing such as disappointment, or sadness. 

  • Ensure your child is not tired, hungry, sick or thirsty. Children with sensory issues may be more sensitive in these areas and are likely to cause emotional disruption. 

  • Acknowledging that anger is an acceptable emotion, but setting rules when angry is important. For example, it is important to maintain “safe hands,” which means that the child should not destroy property, not hurt their self or others.

  • Sensory Overload – Ensuring your child is not having too much visual or auditory stimulation

  • When a child is having a meltdown, communicate what you would like your child to do, not what you don’t want them to do. When we tell a child what we do not want them to do, we assume they know what they should do. Model what you want to see. 

  • Routine is “safety”. Children have very little control over their world, this can be scary, creating a routine for a child with ASD helps their days become more predictable. This can reduce feelings of anxiety and fear, which may reduce tantrums. 

  • Give 20 minutes for “cool down”.  Allowing your child to cool off will allow their bodies the time they need to return back to “room temperature.” This could take slightly more or less time depending on your child and the circumstance.

References:

Novick, B. J. (2019). The angry child: What parents, schools, and society can do by Brett Novick – books on Google Play. Google. https://play.google.com/store/books/details/The_Angry_Child_What_Parents_Schools_and_Society_C?id=49KpDwAAQBAJ&amp%3Bhl=en_US&amp%3Bgl=US 

U.S. Department of Health and Human Services. (n.d.). Autism spectrum disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/autism-spectrum-disorders-asd 

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