Tag Archives: tips

smartphone teen mental health

How is your teen’s smartphone impacting their mental health?

When we were teens we would leave school and actually leave. The day’s drama, while still on our minds for a short while, was left at our lockers. That doesn’t happen anymore—not with smartphones.

Nowadays almost every teen you see has a smartphone of some kind, and they are damaging our children’s mental health. Research shows between 2009 and 2017 the number of high schoolers who contemplated suicide increased 25 percent.  The number of teens diagnosed with depression increased 37 percent between 2005 and 2014.

Our children and teens are constantly in contact with bullies and are up all hours of the night responding to texts. Where they used to be able to escape to the safety of their bedrooms, that no longer exists. Technology has enabled them to always be followed and always connected to that outside world. Even though as parents we don’t quite understand this addiction to the phone, after all it wasn’t something we dealt with as a child, there are things we can do to help our kids. 

We have to set the example. It is hard, believe me I understand, to put that phone down, sometimes, but you need to show your children the boundaries. One important rule for is no phone in the bedroom at night. Your kids, and yourself, need to sleep. That phone is a constant distraction.

Taking that a step further, no phone or device use (of any kind) should be used an hour before bedtime. The blue light of these devices can be overstimulating making it hard to fall asleep. Not enough sleep can be a major risk factor for depression. 

Additionally, try to limit your child’s overall scrolling time per day to less than two hours. This doesn’t count time spent on homework. If they need the internet for a school project, that is fine. But, when homework is done time needs to be limited. This might be especially hard on weekends but it is so important—encourage them to meet up with their friends, go for a walk, be active, get out of the house, anything but be on that phone. 

There are some apps that can help parents to monitor and control phone use:  

  • Qustodio 
  • FamiSafe
  • OurPact
  • Boomerang Parental Control
  • ScreenTime
  • Screen Time Limit KidCrono
  • ESET Parental Control
  • Norton Family Parental Control
  • Limitly
  • ScreenLimit

More information on these applications can be found here.

Turn your bad day around with these tips

Life is not easy. We all have days where we feel on top of the world and we all have days where we feel the gum stuck to the bottom of someone’s shoe. It is part of being alive. But, just because a day is off to a bad start doesn’t mean it can’t end on a good note. There are ways to turn a bad day around. 

Next time you are having a rough time, consider trying some of these tips:

1.) Recognize that you are in control of your happiness: Even on the worst of days you still have the power to find the positive. Your negative energy can rub off on the people around you, contributing to your downward spiral of a day. If you switch it up, laugh it off, and embrace the positive you can change the way you feel and impact how others interact with you. 

2.) Determine the problem: What is causing your day to be bad? Is it just dumb luck? Or a bad mood that is making everything so much more difficult to get through. Identify the problem and squash it. Maybe you were late for a meeting and now your boss is angry with you. Switch up your mood and focus your energy on a project that could help you recover from this mishap. 

3.) Be grateful: Look around, think about the good in your life, find something to be grateful for. Yea so you were late to work, but you got to listen to a really good song on the way. You lost your temper on your child and you feel awful, but at least they made it to school in one piece and when they get home you can hug them and tell them you love them and recover. You are alive, you are breathing, you are well. However small or big it is, there is always something we can be thankful for. Finding something to appreciate will help to lighten your stress and maybe even bring a smile to your face. 

4.) Laugh: There is research that shows that even forcing laughter can lift our spirits. Make yourself smile, laugh, watch a funny animal video, look at a picture of a loved one, laugh at whatever is making your day unpleasant. 

5.) Be accepting: We all have bad days. We all make mistakes. No one is perfect. Forgive yourself. Let go of the moment. Strive to move forward. 

6.) Change it up: If you are struggling, change your routine for the day. Make things different. Maybe instead of working through lunch, ask a friend to meet up, go for a walk, or hideaway for a power nap. 

7.)Stop feeling like a victim: Maybe the cause of your bad day is something that happened to you and you feel victimized. Even if you are the victim of something, stop dwelling on it. The more we feel like a victim, the more we wallow in self-pity and feel sorry for ourselves rather than putting in the effort to appreciate the good in our lives.

No matter what your day has in store, learn to celebrate the small victories — you got out of bed this morning, your hair looks fabulous, that zit on your nose is finally gone, you crossed some things off your to-do list, your spouse loves you, your kid brushed his teeth without needing to be told, etc. You can move beyond the bad and turn a day around, you just have to want it.