ML Interest Tag: make-decisions

Undecided about a Home or Hospital Birth? Answering These 7 Questions Will Help

By Dr. Alan Lindemann

During my OB/GYN residency back in 1975, we were taught that home births with midwives were bad and hospital births with a physician were good. But I have learned over the last 46 years that hospital births are not necessarily safe or good, and that home births are not necessarily risky or bad. What matters is who does the delivery, where will the delivery be done, and how will the delivery be done.

If you are wondering which may be right for you, consider these questions.

1. Would you be more comfortable at home or in the hospital? Did you know that anxiety can interfere with labor? Consider whether you would be more comfortable delivering at home or in a hospital. It is not uncommon for labor to stop for a while when women check into a hospital for a delivery. If labor stops for any length of time, your obstetrician may want to begin induction processes to speed things up because of the 24-hour membrane rupture rule and to appease the payers. I have always tried to manage patient anxiety by promoting confidence and comfort in my patients, giving them the same autonomy and respect they would have at home within the safety of the hospital.

2. Do you want to make decisions or have input about delivery? The big problem with hospital births is the loss of autonomy, which starts with your insurance company telling you which doctor you may see and which hospital you may go to. Furthermore, you will get a predefined number of visits and tests, with insurance companies continually trying to cut costs by decreasing the number of paid-for visits. Many insurance companies do not cover the services of midwives, but midwives generally see their patients more often than most obstetricians, at least with low-risk pregnancies. Joy Huff, who survived a blood infection in 2013, told NPR that “My best advice for getting a professional to listen is to keep searching for one that is willing to listen. … I was not aware of my right to change providers until it was too late.”

3. Are you comfortable with medical interventions? If you want a delivery with the least amount of technological intervention, you will probably need to work with a midwife and have a home birth. Many people feel that birth is a natural process and should be allowed to progress without a lot of technological intervention. In a hospital, even with a “natural” delivery, you will probably have an IV, monitors, a blood pressure machine, and a Foley catheter.

Walking is good for natural labor, but in a hospital hooked up to numerous pieces of electronic equipment, this is difficult. On the other hand, some mothers like the idea of having an obstetrician decide on an induction delivery date. 

Additionally, midwives do not do C-sections but you should ask how many patients a midwife has sent to the hospital for complications which resulted in a C-section. Besides asking your obstetrician what their C-section rate is, you should also find out how high the C-section rate is for the hospital. If you opt for a hospital delivery, you want a hospital and an obstetrician with a low C-section rate.

5. What is the Infant or maternal deaths for your doctor/hospital/midwife? Ask your doctor about their infant and maternal mortality rates. Also ask how many C-hysterectomies they have had to perform to stop a post-partum hemorrhage. Ask your midwife about infant and maternal mortality rates too. Just be aware that when midwives send patients to the hospital because of complications, whatever bad outcomes emerge will be assigned to either the doctor or the midwife, and there is no consistency in how this is done. It sometimes happens that when a midwife sends a patient to a hospital because of complications, any infant or maternal death in the hospital can be attributed to the midwife instead of the hospital obstetrician. These numbers are not always reliable.

6. Are you low risk and live close to a hospital? The issue between a hospital and home birth is really that the hospital is a safer place in case of an obstetrical emergency such as hemorrhage. Dr. Neda Ghaffari specializes in high-risk pregnancies. She will tell you, though, that “It’s very hard to determine which patients are going to have an obstetric emergency.”  Dr. Ghaffari recommends that if a woman with a low-risk pregnancy chooses a home birth that she lives within 15 minutes of a hospital. If she has had a previous C-section, is carrying twins, or has a breech baby, she should opt for a hospital birth. 

7. What is your blood type? Recent studies show that those with the O blood type may have some additional protection against COVID-19, so those with this blood type may be safer making the choice to deliver in a hospital during this pandemic if that is their preference.

From my perspective, we need to combine the concept of the hospital and home birth. We should create specialty birthing hospitals so there is the hospital safety net, with nurses, doctors, and an operating room combined with the autonomy, comfort, voluntariness, and respect that mothers would get with a midwife at a home birth. Ideally, the labor, delivery, recovery, and post-partum should actually be like home, not just give the appearance of a home with pretty drapes and wall coverings. By doing so, we could make the choice of birthing location easier for mothers on both sides of the home vs. hospital conversation.

Dr. Alan Lindemann
Tinybeans Voices Contributor

An obstetrician and maternal mortality expert, “Rural Doc” Alan Lindemann, M.D. teaches women and families how to create the outcomes they want for their own health and pregnancy. In nearly 40 years of practice, he has delivered around 6,000 babies and achieved a maternal mortality rate of zero! Visit LindemannMD.com

Advertisement

Related reads

Advertisement

5 Constructive Ways to Get Your Kid off Screens

By Natasha Ramirez

It’s no surprise that we’re spending more time than ever in front of a screen. Children spend an average of up to six hours a day in front of a screen, and teens spend up to 9 hours! “Where in the world did they pick up these toxic habits?” I ask myself, looking up from my screen.

Today, you can’t avoid screens completely. But internet dependence is a growing problem for kids and adults around the world. Because your brain continues to develop until you’re around 25 years old, children and teens are more at risk of developing an addiction to tech. I don’t think anyone parent wants to sit next to their tween at a Tech-aholic Anonymous meeting—is there such a thing?

It’s more important than ever to raise your child with a healthy relationship with technology. To be honest, limiting screens is something that would benefit even us adults. 

Signs Your Kid Needs a Digital Detox

Technology addiction is a real medical concern. Much like you can become addicted to smoking, you can get addicted to being in front of a screen. With social media apps like Instagram, YouTube, and TikTok generating literally thousands of videos and posts per minute and draining time from your child’s life, a digital detox may be needed.  

Having too much screen time can show up in your child in a lot of different ways: 

  • Weight gain or weight loss

  • Irritability and increased aggression

  • Impulsive behavior

  • Mood swings

  • Low grades in school

  • Issues falling and staying asleep

  • Poor body image

  • Social issues such as difficulty communicating face-to-face

Researchers are unsure whether these behavioral problems cause screen addiction, or if children with behavioral problems simply gravitate towards electronics. Either way, too much screen time can harm your child’s cognitive and social development. 

How to Limit Screen Time

1. Set Screen Time Expectations. The first thing you need to do before giving your child screen access is to set expectations and rules on how to use it. Giving your child freedom as they grow is an important part of development. But you also need to be their protector and limit access to things that could harm them until they’re old enough to make decisions themselves. 

For younger children, your tech rules could focus on how many minutes of screen time per day they can have. And consequences could be losing screen time or the device for a day. Since older children will have more freedom, the rules will be a bit different. Discuss expectations about what types of sites to stay away from, why they should keep their device in a public space, and what time in the evening they should put screens away.

Because of the COVID-19 pandemic, screen time is up in many homes. With more schools switching to a virtual classroom, children are stuck at home in front of a screen the majority of the day. That screen time adds up quickly. Make sure you stress the importance of time away from screens whenever possible.

2. Use Tech to Fight Tech. It’s not just you—parents all over the world are struggling to get their children off of screens. Thankfully, most cell phones now have parental control features to limit screen time and control what apps your child can access. App stores have lots of options you can download that will get your child to finally look up from their screens. The Activate Fitness app will only let kids unlock games after reaching an activity goal like doing jumping jacks or running up a flight of stairs. Qustodio can track your child’s location and screen unwanted internet content like pornography. A simple search for parental control apps will show just how easy it can be to limit your child’s tech time. 

3. Go Outside. One of the easiest ways to get your kid off their phone is to take them outside! Whether you’re going on a bike ride in your neighborhood or on a hike in the mountains, your kids will be forced to be off their devices. The lack of cell service and WiFi in the mountains also helps limit their screen time. Make sure you’re abiding by safe social distancing guidelines because of COVID-19 concerns. This means staying at least six feet away from hikers whenever possible, choosing a trail close to home, and wearing a face mask when near other hikers. 

4. Create Screen-Free Zones. Just like many adults like to keep their bedroom a T.V.-free area, creating screen-free zones around your home can help limit your child’s screen time. Areas like bedrooms, the kitchen table, and the car are great screen-free zones. Removing screens from bedrooms will also help them get more sleep, have better quality sleep, and prevent mental health problems such as depression. Mealtimes and car rides are a great way to connect as a family. It’s important to have these family bonding moments, and time away from devices can give your child’s brain a much-needed rest!

Remember that children learn from their parents. If you set a good example and follow similar screen time limits, your child will be more likely to follow your lead. 

5. Be Consistent in Enforcing Your Rules. Don’t let your child wear you down when it comes to enforcing your screen time rules. If you give in to their begging, it shows them that rules don’t matter and they can eventually get anything they want! Make sure that all adults in the house are on the same page in what the screen time rules are. 

Remember: your child is essentially a tech addict! Withdrawal symptoms like anger, pouting, or crying can happen when you start limiting their screen time. You know what’s best for your child—and that can mean you will make decisions they don’t like. But it’s important for their development that you stick to your guns.

Natasha is an avid writer, storyteller, and dog-lover. Her work has carried her from the bustle of New York at Inc. Magazine to the Santa Fe deserts at Outside Magazine. She enjoys writing about family-focused and community-centered stories.

Advertisement

Related reads

Advertisement

Having a Baby during COVID? 5 Questions to Ask Your Doctor Now

By Dr. Alan Lindemann

In light of our current COVID-19 reality, pregnant women everywhere are more cautious than ever when it comes to protecting their pandemic pregnancies. Learning to steer your own medical care and pregnancy and choosing your outcome—these are really important when it comes to getting great obstetric care.

Patients often don’t realize that they can make some key choices. Most doctors won’t tell them what the choices are, and most patients don’t know they have choices to make. For example, here are some issues pregnant women may wish to discuss with their doctors so they can make important care choices:

  • Birth room support (i.e., partner, doula)
  • VBAC—vaginal birth after a previous cesarean section birth
  • Use of low-dose Cytotec for induction of labor instead of Pitocin
  • Effective procedures for decreasing the risks of preterm labor
  • Reducing the risks of maternal complications during and after pregnancy

And, if you are pregnant right now, during the coronavirus outbreak, here are 5 more questions to ask your doctor:

1. Have you already been exposed? You have the right to know whether or not your doctor has already been exposed to COVID-19 or not, and what the implications are either way. Have they been tested recently? When was the last negative test? Don’t hesitate to gather information to put yourself more at ease.

2. What will happen if I’m positive for COVID-19 when I deliver? Make a plan with your doctor so that you have one less thing to stress about if this occurs. As much as you don’t want your baby whisked away after birth, the plan to protect and test your new baby for the illness will include isolating you from her/him initially after birth.

3. Will my baby be immune if I have/had COVID-19? One Chinese case study found that a mother who had COVID-19 and delivered her baby via C-section passed immunity onto her baby but not the illness. Other studies, however, have shown cases of mothers passing the virus on to their babies.

4. Will you be the one delivering my baby? Often, the O.B. you’re working with may not actually be the one to deliver your baby. Asking this question now gives you an opportunity to understand who will be there during delivery, and who else you need to talk to about their COVID-19 exposure and testing.

5. Will I be allowed to have my support team in the birthing room with me? If you want your partner and/or a doula in the birthing room with you, this is a very important question to ask your doctor. The rules as we navigate the pandemic are constantly changing and under evaluation, so ask now, and ask again as birth gets closer.

Too often, obstetricians make decisions for their patients without consulting them. I want to provide women with the information they need to take part in these decisions and take charge of their health and pregnancies. Steer your pregnancy and create the outcome you want for yourself and your baby—with nearly 40 years of practice, I’ve delivered around 6,000 babies and achieved a maternal mortality rate of zero! Learn more at LindemannMD.com.

Dr. Alan Lindemann
Tinybeans Voices Contributor

An obstetrician and maternal mortality expert, “Rural Doc” Alan Lindemann, M.D. teaches women and families how to create the outcomes they want for their own health and pregnancy. In nearly 40 years of practice, he has delivered around 6,000 babies and achieved a maternal mortality rate of zero! Visit LindemannMD.com

Advertisement

Related reads

Advertisement

Joanna Cole, Author of the Magic School Bus Series, Passes Away

by Jennifer Swartvagher

Joanna Cole, award-winning author of the bestselling The Magic School Bus series and more than 250 books for children, passed away at the age of 75 on Jul. 12, 2020. Along with illustrator Bruce Degen, she created the groundbreaking science series in 1986. The book series, published by Scholastic, has thirteen core titles and dozens of series tie-ins, with more than 93 million copies in print in 13 countries. 

Joanna Cole

The Magic School Bus series has been recognized with some of the most prestigious children’s awards including: NEA Foundation Award for Outstanding Service to Public Education, An American Booksellers Association Choice, IRA/CBC Children’s Choice, School Library Journal Best Books of the Year, A Horn Book Fanfare, and Parents Magazine Best Books of the Year. 

“Joanna Cole had the perfect touch for blending science and story,” said Dick Robinson, Chairman, President and CEO, Scholastic. “Joanna’s books, packed with equal parts humor and information, made science both easy to understand and fun for the hundreds of millions of children around the world who read her books and watched the award-winning television series. Her Ms Frizzle led a group of eager and curious students on countless adventurous trips on the Magic School Bus¬–into the human body, hurricanes, the solar system, and everywhere imaginable. Joanna and the landmark series she created with illustrator Bruce Degen and editor Craig Walker was produced for television by Scholastic Entertainment, and has been viewed continuously for 25 years. Her spirited work will live on as The Magic School Bus continues to be discovered by new readers and viewers.”

Degen said, “I think for Joanna the excitement was always in the idea. What? Why? How? And with The Magic School Bus it was how to explain it so that it is accurate and in a form that a kid can understand and use. And you can actually joke around while you are learning. She had a rare sense of what could be humorous.

We met in 1984 in the office of the much missed Craig Walker, the brilliant editor who asked us to work together. We did not know each other. In the world of children’s books it is not often necessary for illustrator and writer to actually meet, but there were conundrums with MSB. Every page was so complicated we had to make decisions: how to make it work. Could it work? And we did. Together. And we became friends. What Joanna has meant to the world, what there is in the world because of her, is well known. What she meant to me I can’t describe. Everyone who knew her, worked with her, loved her, knows what a loss it is.”

Prior to her death, Cole and Degen completed The Magic School Bus Explores Human Evolution, scheduled for publication Spring 2021.

—Jennifer Swartvagher

Featured photo: Scholastic

RELATED STORIES

“The Magic School Bus” Is Coming to the Big Screen Starring Elizabeth Banks

There’s a “Baby-Sitters Club” Hotline & Yes, You Can Talk to Kristy

’90s TV Shows & Movies to Watch with the Kids

Advertisement

Related reads

Advertisement

14 Black-Owned Austin Businesses to Support Now

by Gabby Cullen

With the wave of protests that have swept the country, we as a nation are looking at a new Civil Rights era. If you can’t make it to a gathering, there are plenty of other ways to show your support. One of the most important ways is by supporting locally-owned businesses in your community, so we rounded up a few of our favorite black-owned Austin businesses for you to check out. From doula services to bookstores and even party supplies, keep reading to see them all.

Got a business you’d like to see included? Email us at blm@tinybeans.go-vip.net

https://www.instagram.com/p/B7n9Xi1lmK7/

Cater to Mom

This subscription box is designed with postpartum moms in mind. Every month you’ll receive products to help you through the Fourth Trimester. Each box contains 6 - 8 items with a value of $100+, and prices start at $43.99. Not a new mom? Check out the box just for dad! 

Online: catertomom.com

Treasure City Thrift

Treasure City Thrift is a zero-waste, collectively-run thrift store that collaborates with Grassroot social justice programs in Austin. The shop is filled with goodies, a perfect place to take your older kids for a day of browsing for treasures. 

Online: treasurecitythrift.org

Black Pearl Bookstore

This independent bookstore strives to serve a multi-cultural, multi-generational and multi-socio-economic community. 

Online: blackpearlbookstore.com

 

Wigglez n Gigglez

An online boutique with unique onesies for babies and adorable clothes for toddlers and little kids. 

Online: wigglezngigglez.com

Hill Country Outdoors

The next time you want to plan a trip to Austin, or if you’re local and want to become a member of their active outdoor community, be sure to check out Hill Country Outdoors. They can arrange for everything from a day on the lake to hiking and even overnight camping trips. Many events have been postponed due to COVID-19, but this is a good one to bookmark for the future. 

Online: hillcountryoutdoors.com

Kiddie Express Train

Tara T via Yelp

As soon as it’s okay to start hosting birthday parties or organizing festivals again, can we suggest giving Kiddie Express Train a call? Veteran-owned, you can pick from a few different types of trackless trains (tractor train, dino train, regular train) to keep your locomotive-obsessed kids entertained. 

Online: kiddieexpresstrain.com

 

Habesha Ethiopian Restaurant & Grill

Serving delicious Ethiopian food, Habesha Restaurant & Grill is open for dining and takeout. Owned and managed by Yidnekachew Fantu and wife, head chef Selam Abebe, you’ll find traditional menu items like inerja and kitfo, but also unique items like sambusa appetizers and an avocado-tomato mix that’s given a cultural twist. 

Online: habeshaaustin.com

https://www.instagram.com/p/CAiLjfADlI8/

Whitney’s Cakery and Co

If you need a specialty cake, cupcake or cookies, check out this North Austin company that opened in March 2019. Baker-owner Whitney Jones-Vega can whip up just about any cupcake flavor you can imagine and you can choose from cake flavors that range from key lime pie to bananas foster and everything in between.

Online: whitneyscakeryandco.com/home

Hoover's Cooking

Alfred R. via Yelp

Serving up what owner-chef Hoover Alexander’s calls honest-to-goodness Texas cooking. The menu has comfort food like chicken fried steak and biscuits and gravy, alongside classic BBQ like pork ribs and sausage. Hoover’s has been serving breakfast, lunch and dinner to Austinites for over 20 years. 

Online: hooverscooking.com

Kiwisparty 

Brook R. via Yelp

Another great resource to bookmark for when in-person birthday parties resume, Kiwisparty can do face painting, make balloon characters or bring a braid or bling bar to make it a memorable day. 

Online: kiwisparty.com

Interwoven Doula Care

courtesy Interwoven Doula Care

Dominique A Wyse is a birth and postpartum doula who hopes to help families transition into the space of having a new baby. She’ll provide, in a no-judgment zone, the resources and information each family needs to make decisions on their birth plans. 

Online: facebook.com/interwoven.doula.care

Anythings Austin

Bet you didn’t know there were so many ways to dress up a baked potato! Anythings Austin can prove it’s possible. Chose to make your own with all your favorite toppings, or pick a specialty potato like the salmon and asparagus or a portobello vegan. 

Online: anythingsaustin.com

Sam’s BBQ

The world-famous Austin BBQ joint was started by Sam Campbell in 1957. Purchased by the Mays family in 1976, this classic East Austin spot has quite possibly some of the country’s best BBQ. 

Online: facebook.com/ATXBBQ

iTrain Sports Performance

courtesy iTrain Sports Performance

It’s no secret that Texans love their football, so if you’re considering extra training for the player in your life, consider iTrain. They offer camps and training sessions for kids and adults, ranging from beginners to college hopefuls. 

Online: itrainct.com

—Gabby Cullen

 

RELATED STORIES:

13 Black-Owned Dallas-Fort Worth Businesses to Support Now

8 Black Owned Businesses To Support Now & Always

11 Black-Owned Family Businesses We Love

Black-Owned Businesses Every Chicago Family Should Know

Advertisement

Related reads

Advertisement

5 Everyday Things Seattle Families Can Do to Encourage Diversity

by Allison Sutcliffe

If the deaths of George Floyd, Ahmaud Arbery and Breonna Taylor, and the recent protests have left you feeling overwhelmed, heartbroken, scared and uncertain, we feel you, parents. While change won’t come easy, we believe it can be achieved with small steps. Here are some simple things Seattle families can do to be intentional about ending racism and embracing diversity any day of the week.

Kiana Bosman via unsplash

1. Talk to your kids about race
It’s never too early to start talking to kids about race. According to research, kids as young as three months are aware of racial differences and by age two they make decisions based on race. And while talking about it may be difficult, having those tough conversations is what leads to real and lasting change. If you want to directly address protests with your kids, this mom shares useful tips to support the discussion. And if you want to hear the way one mom deftly explains racism to her white friends, you'll want to read this.

dads helping son with homework
iStock

2. Spend intentionally
Whether you’re looking for new restaurants to try, coffee shops worth a visit, bakeries for birthday cakes, gyms to help you work off the "quarantine 15" or clothing stores to shop when you can’t, these black/minority-owned businesses can help you out:

Plum Bistro

JuneBaby

Ezell’s Famous Chicken

Revel

Corte Fino

Simply Soulful

The Station

Ballard Beer Co.

Clean Greens Farm & Market

Estelita’s Library

The Ride

Project 968

Rainier Health & Fitness

City Sweats

Bells Pastries

KJ’s Cakery Bakery

Salvadorian Bakery

Lika Love Boutique

Girlfriend Collective

Sugarfoot Shoetique

The Creativity Loft

iStock

3. Break out a book
When you cuddle up with the kids to read at night, make sure books that feature people of color are on your nightstand. If you need suggestions, try these books that celebrate African American history, these that tell the stories of Native American peoples, or this list that includes books focused on ways to discuss race, racism and resistance. We also love these kid’s books that put diversity center stage and these that inspire kids to be and do their best.

Seattle Center via yelp

4. Seek out diverse experiences
One of the best things about living in Seattle is the depth of experiences it offers. From museums and restaurants, to festivals and events, families can find diversity in their own backyard all year long. Start with museums like the Northwest African American Museum, Wing Luke Museum and the Asian Art Museum, that give voice to minority artists and amplify the experiences of people of color. Check out their virtual collections when you can't visit in person, and make a point to visit the Holocaust Center for Humanity and the Sea Mar Museum when they resume regular hours. The monthly Seattle Féstal is another easy and entertaining way to engage kids with cultural diversity (and now it's virtual), as is Northwest Folklife’s Our Big Neighborhood and Crossroads Cultural Arts events. Beyond these staples, head out to enjoy the Chinese New Year in the ID, celebrate Martin Luther King Jr. Day at your local community center and sit down to drag story time with the Seattle Public Library during Pride Month. Families can also add these national museums focused on race to their list of virtual spots to visit. The possibilities are endless!

iStock

6. Support non-profits
Donating time or money to Seattle-area non-profits that focus on promoting diversity is another way to get your family involved. Families of Color Seattle is a great place to start, and Northwest Folklife builds a diverse community every time they host family-friendly events in Seattle and on the Eastside. API Chaya and the Anti-Defamation League are other options that work locally to dismantle racism and build a just society. You can also consider one of these 11 charities that support anti-racist efforts.

—Allison Sutcliffe

 

featured image iStock

RELATED STORIES:

How I Explain Racism to My White Friends (So They Can Explain It to Their Kids)

17 Toys That Encourage Inclusion & Diversity

How to Educate Your Children on Riots & Protests

20 Books with LGBTQ Characters for Kids Celebrating Pride Month

This Author Compiled the Ultimate List of Diverse Reads for Teens & Tweens

Advertisement

Related reads

Advertisement

Create Calm at Home by Holding Your Own Retreat

By Cynthia Kane

I heard this phrase the other day, “Something of value to your heart” and I wondered how we can turn these circumstances into something of value to our hearts? A lot of us either have more time than we’ve had before or less time. Whichever category you fall into, how can you curate your days so that they bring value to your heart? One way to do this is to hold your own at-home retreat. 

Before the quarantine, many of us may have taken a weekend or a week and go off somewhere to experience time with friends, sought out the quiet we crave to be able to think, make decisions, re-energize or relax—so why not do this now in the comfort of our own home as a way to create calm and community?

I’ve created two schedules for you to follow. One is for those who have more time and the second is for those who have less time. You can commit to doing this for an hour, a day, a few days, a week. You can sit in meditation for as little or as long as you want—it is completely up to you; however, the idea is that this is going to give you the practice to start moving you towards that thing that brings value to your heart. And while you’ll be in separate places, this is also something that you can do with friends at the same time. This at-home retreat will give you some quiet within the noise that surrounds you, bringing a sense of calm to the uncertainty.

For Those with More time:

  • Set Your Intention: What is bringing you to do this right now?
  • Mindful Movement: This is doing any movement that feels good to your body, and paying attention to the movement. You circle your hips and put your attention on the sensation of what it feels like. You dance in your kitchen and put your attention on the way your arms are moving. 
  • Breakfast: Eat something fresh. Fruit is a great way to begin the day. Think of something light.
  • Meditation: Sit for 5 -30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Walk: As spring is here, take this time to get outside and go for a walk. 
  • Journal: You can do three pages of stream of consciousness writing, or write out what it is you’re grateful for. You can also use the following prompts: How can I take care of myself today? How do I want to feel today? What brings me joy?
  • Lunch: Eat something fresh. A nice salad with protein. Again, go for something light. Hydrate.
  • Meditation: Sit for 5 -30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Walk: Take this time to explore your neighborhood or places you’ve wondered about but never felt like you had the time to visit.
  • Listen to an Educational Talk: Turn on a TEDx talk or do a search for something you’ve wanted to learn about.
  • Meditation: Sit for 5-30 minutes, whichever feels best for you. You can do guided meditations or on your own. 
  • Dinner: Make yourself a warm, comforting meal 
  • Talk with Friends: Plan the call ahead of time so you know what time you’ll be connecting. You can invite a group of your friends to join together. If you do this retreat with friends, this would be the time for all of you to connect and talk about your experiences. Or if you aren’t doing this with friends, use this time to connect with someone who you really enjoy talking with, and who you can have a conversation with that will leave you feeling fulfilled, inspired, and motivated. 
  • Read: Pick up the book you’ve been trying to read for the last few months. 
  • Stretch: Do some simple stretches to let your body know it’s time for rest.
  • Sleep: Do a Yoga Nidra meditation to prepare your body for sleep.

For Those with Less Time:

  • Set Your Intention: What is bringing you to do this right now?
  • Mindful Movement
  • Meditation: Sit for 5-10 minutes whichever feels best for you. You can do guided meditations or on your own. 
  • Breakfast
  • Lunch: Stop what you’re doing and take lunch. Sit with your children or with your partner or roommates. Eat something fresh. A nice salad with protein. Again, go for something light. And hydrate. 
  • Walking Meditation: After lunch get outside and go for a walk. Even if it’s only around the block. While you’re walking notice the trees, the sounds in the environment, welcome everything you hear with non-judgment and friendly attention. Notice how your arms move when you walk, the feeling of your feet in your shoes. If you notice you’re caught up in thought, say thanks for sharing, and then as yourself focus on what your feet are doing, what your are hands doing. 
  • Dinner
  • Read or Listen to an Educational Talk
  • Stretch
  • Sleep

Cynthia Kane is a certified meditation and mindfulness instructor and the founder of the Kane Intentional Communication Institute. She is the author of How to Communicate Like a Buddhist, Talk to Yourself Like a Buddhist, and the upcoming book, How To Meditate Like A Buddhist. 

Advertisement

Related reads

Advertisement

5 Ways to Improve Your Teen’s Self-Image

By Ruthi Davis

With over 27 years of coaching experience (physically and mentally) under my belt, I am well aware of the challenges our youth face. Self-image and self-perception are key points of emphasis for me when I work with clients, male or female. Both of these topics affect every area of our lives and dictate the way we make decisions.

So how do we help our teenagers overcome this and develop a more positive self-image and positive self-perception through a period of life where they are pressured to feel the opposite?

1. Lead by example for your teens. I have found through years of research that girls and women struggle more with their self-image and self-perception. How could we not? Every magazine, social media outlet, and commercial we see on television portrays the “perfect” body and urges you to use filters to cover up imperfections. The best way to show your teen how to treat themselves is to treat yourself well first. Children have a tendency to copy what their parents do. Your inner monologue may very well end up being theirs. Treating yourself well and having a healthy lifestyle will rub off on your teenager. When we walk with confidence, our children will tend to do the same.

2. Give your teens the resources they need. Let’s face it, we don’t have the answers to every question. Our teens face personal inner battles just as we adults do. Some things may be difficult for them to talk to us about. That doesn’t mean we don’t want those personal battles to be addressed and solved. Giving your teen trusted outlets for help and support not only shows that you acknowledge their blooming independence, but it also shows trust and allows them to learn how to solve problems they have for themselves. Buying your teen books like #1 Amazon Best Seller, “The 30 Day Self Perception for Teen Girls” (The Teen Boy Edition is coming!), is another way to assist them in forming a positive self-image and self-perception. This book walks teenage girls through various exercises and gets them journaling habitually. It’s not only good for their mental health but equips them with the tools to make positive decisions for their future.

3. Positive reinforcement for your teen. One of the best ways to boost your teen’s self-image and improve their inner monologue is to tell them the things you want them to tell themselves. Most self-image and self-perception issues are created in the mind. Teenagers don’t see life as a whole just yet. They truly believe that when something feels like the end of the world, it really is. By speaking to them positively and creating a dialogue for them, we are assisting in teaching our teens how to create one for themselves. This is a habit they will carry for the rest of their lives.

4. Opening the line of communication with your teen. Creating a safe space for your teen to talk openly about their insecurities is incredibly important. Typically, teens are apprehensive to speak to their parents about their personal areas of struggle. However, as parents, we are the best equipped in their lives to help them overcome these obstacles. How you make them feel about their thoughts will dictate how they create boundaries and stand up for themselves as adults. Communication is absolutely integral for a plethora of reasons. When our teens are able to speak to us, they will be able to speak to others. Teens create healthy boundaries within their families first and then implement those same boundaries with their friends and in relationships outside of their home. Some parents have even set a specific room in the house called a “Safe Room” or a “Safe Space” that is a designated area to speak about important issues with their teens with no judgment. Being proactive about this line of communication not only makes your teen feel safe and heard, but it also gives you the ability to teach them how to communicate their feelings and act on them successfully.

5. Do things with your teen together. It is important to choose an activity that you and your teen can enjoy together. For instance, doing “The 30 Day Self Perception Makeover” with your teen is a great way to not only improve yourself but also help your teen. It’s important for teens to see their parents constantly improving themselves. This makes them feel like they are free and safe to do it themselves. When you do these self-improvement activities with them, you are able to guide them and teach them through the process. Your teens’ friendships will come and go throughout their entire lives. This is a difficult reality, but one that has to be accepted. The most important relationship they will ever have is the one that is fostered by you. This allows us to guide them through their most integral decision making and become their safe space to land.

The most important aspect of helping a teen gain a positive self-image and self-perception is communication, and along with that comes trust. These two virtues are the most important in any type of relationship. Speaking openly with your teen and asking questions is incredibly important when gauging what needs to be done for your teen. If you are looking for more resources to help your child, visit www.cathleneminer.com. When we are able to talk to our children, we are able to help them and put them on the path for success.

Confidence in our teens first begins with confidence within you. Remember, always lead by example with your child. If you want them to have healthy habits, then show them what healthy habits look like. If you want them to love themselves, you must first show them how well you love yourself.

Ruthi Davis is a the Founder of Ruth Davis Consulting LLC with over two decades of success in advertising/marketing, media/publicity, business development, client relations, and organizational optimization for a variety of clients. Ruthi is a proud mom and influencer in the parenting and family market as founder of the Superfly Supermom brand.

Advertisement

Related reads

Advertisement