Category: CAPP Blog

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

It’s safe to say the start of this school year looks a little different than years past due to COVID-19. School will look different for children across the state, too. No matter what you’ve decided for your child for this school year, we’ve got some tips and tricks for you to get back into that school routine.

– Start early – Weeks in advance of school starting, it’s important to go back to earlier bedtimes and wake-up times. Set those alarms, and get started. Although it may be hard to do while it’s still technically summer, the benefits will certainly outweigh the drawbacks. Starting this routine will allow for the child’s sleep cycle to get on track so when the first day of school rolls around, they will feel energized in the morning instead of groggy.

– Practice new school expectations at home – This tip applies if your child will be heading back to school in the fall. Determine what changes will be in place this school year and start discussing and practicing these expectations at home. This could include wearing a mask around the house, practicing appropriate hand washing (sing “Happy Birthday” twice), and answering any questions the child may have about the changes. Remember: your child will base their thoughts and opinions on the changes based on your reaction, so stay positive!

– Communicate, communicate, communicate – Open up the lines of communication. No matter what your child’s age is, there is bound to be some confusion and questions as the school year approaches. Do your best to stay positive, but also be (age appropriately) honest.

– Plan ahead – If your child will be staying home for school this fall, start the structure now. Make a visual schedule and calendar to keep everyone on track. Designate space in the home for each child to do their school work, and for you to work (if you’re working from home). Let the child make the space their own and decorate it as they choose. That will give them some ownership of the space and feel positive about it.

– Offer yourself grace – A lot of this school year is going to be trial and error, and that’s OK. Remember to give yourself grace and compassion and to recognize you’re doing the best you can. We can accept there will be bumps along the way.

– Seek additional support when needed – If you do find yourself or your child having anxiety that is hard to manage during this time, reach out for some professional support. LSI has a team of therapists ready to support you via telehealth in the comfort and safety of your own home. Learn more or give us a call at 888.457.4692.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]I hope your summer has been going well, despite the challenges presented with everything going on in our world right now. I can’t believe it is August. Someday soon, we will see summer turn to fall. We may as well grasp every minute of summer between now and then.

Are you running low on ideas of summer activities to do with your kids? Look no further, I’ve got five easy and fun summer activities for you and your kiddos!

1. Make homemade ice cream – Long gone are the days of needing an ice cream maker and lots of time. All you need now is a resealable plastic bag, some ingredients, and 15 minutes. This is a great recipe I found from Delish. Have an ice cream social with your family, and each kiddo can be in charge of their own baggie to make their very own ice cream. It takes some endurance to shake it until frozen, so consider it a movement activity too. Here’s the recipe:

Ingredients

1 c. half-and-half

2 tbsp. granulated sugar

1/2 tsp. pure vanilla extract

3 c. ice

1/3 c. kosher salt

Toppings of your choice

Directions
1. In a small resealable plastic bag, combine half-and-half, sugar, and vanilla. Push out excess air and seal.

2. In a large resealable plastic bag, combine ice and salt. Place small bag inside the bigger bag and shake vigorously, 7 to 10 minutes, until ice cream has hardened.

3. Remove from bag and enjoy with your favorite ice cream toppings.

2. Build a backyard obstacle course – You can use anything available to make this happen. Think hula hoops, jump ropes, sticks, balls, or hoses. The kids will love to run around and challenge each other (and themselves) to beat their time.

3. Camp and stargaze from home – Plan a family night outside to lay back and take in the calm of a starry night. It’s so calming and peaceful, which we all certainly need right now. Really make it a night and plan a backyard campout. Let the kids help with planning and set up. Sounds like a memory maker to me!

4. Create a scavenger hunt – This can be done indoors on a rainy day or outdoors when the weather feels good. You can put a lot of thought and preparation into this, or simply go on the fly. Make a list and send them on their way! Here’s an example: Count how many pairs of socks are in your sock drawer (and put them back). Find your favorite book and write down the first sentence. Count how many stairs are in your home. The options are truly endless!

5. Host a Yes Day – This will require some flexibility on your part, but it’s guaranteed to be a day you will always remember. The premise is this: you can’t say “no” to anything! Of course, it’s important to set boundaries prior to Yes Day, including the time parameters and any specific rules (no harm to self or others, etc.). The catch is the children can’t say “no” to anything either. Added difficult chores should not be added, but rather use it as an opportunity to ask them to do their typical chores but also goofy things, like “Do you want to run around the backyard with me 4 times?” Research has shown that having a Yes Day with your children increases closeness and you are teaching your children how to make decisions (even when they are silly). It brings awareness to how many times you offer an automatic “no” which can be really humbling.

Enjoy these last few weeks of summer! It’s certainly been a summer to remember, and we want there to be some positive memories in there too![/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

My full-time job is a Mental Health Therapist, and my other full-time job is providing foster care to kittens. Ever since I was a young girl, I have had a strong love for our four-legged friends. My mom deemed me a “cat wrangler” from a very young age. About 15 months ago, my journey as a foster home for young or ill kittens began. Let’s be honest – I loved my pet cats growing up, but I was totally going in blind when I agreed to take in the first fosters. I had been volunteering at a local pet shelter and arrived for my shift and saw two tiny kittens that were less than one day old. The mom cat had rejected them. The staff tried different ideas to keep the kittens safely at the shelter without any luck. I said I would give fostering a try, and I would be back to get them shortly once I got some supplies. I called my mom and my friend and said “I just agreed to something…” Luckily, I have the greatest people and they both said “OK, let’s do it.” Gus and Gertie headed home with me.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/4″][vc_single_image image=”26242″ img_size=”medium”][/vc_column][vc_column width=”3/4″][vc_column_text]Here they are at Day 1. Eyes and ears are not yet open; requiring bottle feedings every two hours; weighing in at less than ½ of a pound. Most importantly, they had stolen the hearts of the few of us tag-teaming their care. I learned so much during this experience. Specifically, I learned so much about myself. Kittens that do not have their mothers from birth have a much higher likelihood for fatality. Unfortunately, our little white furball Gertie put up a strong fight from Day 1, but did not make it. That lit a huge fire underneath me to help Gus grow, thrive, and survive.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/4″][vc_single_image image=”26243″ img_size=”medium”][/vc_column][vc_column width=”3/4″][vc_column_text]Not only did he thrive and survive, he’s now a permanent member of my family and could not be more loved. Here he is today, at one year old! I can now say I have fostered a total of 20 kittens over the course of 15 months. Some have been ill, some have been tiny, and all have been loved. The picture used at the top of the blog includes five of my previous fosters – you’ll recognize baby Gus right in the middle! The Pet Effect, or the relationship between human and pet, has scientifically been proven to improve our mental health. In fact, 75% of pet owners in one study stated getting a pet improved their mental health. Those are some pretty good odds.

We would love to hear from you. Do you have any fur babies in your family? What’s your favorite thing about having a pet? Mine is their loyalty and unconditional love. You can’t buy happiness, but you can rescue it.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Today I am going to share with you my absolute favorite grounding technique. I’ve taught this to clients, family members, and have used it myself many times. This is a great technique when you feel overwhelmed or like your mind is racing. If you are someone who focuses on the past and gets stuck reliving a stressful situation over and over, this is for you. If you are someone who thinks to the future and you find yourself worrying about what’s to come, this is for you. If you are currently overwhelmed with all the stress and roles you are trying to juggle, this is for you.

This is a technique based in mindfulness and it’s been deemed effective by even the toughest critics (looking at my sister, Molly). Here’s how it works. You can engage in this strategy no matter where you are or who you’re with. We simply use our five senses. Slowly, and in the moment.

Find

5 things you see

4 things you feel

3 things you hear

2 things you smell

1 thing you taste

That’s it! I’ll give you an example of what it would sound like when I would do this activity right now.

5 things you see – I see the clouds in the sky, my cup of coffee, my blanket, a globe, and a vase of flowers.

4 things you feel – I feel my soft blanket, my back against the chair, my feet against the floor, and my hands on the keyboard.

3 things you hear – I hear the TV, a neighbor mowing the lawn, and my cat purring.

2 things you smell – I smell fresh air and hot coffee.

1 thing you taste – I can taste my coffee.

I notice each time I practice 54321 how calm I feel. Another great thing about 54321 is how adaptable it is to children. What a great family activity to practice all together. We would love to hear from you if you find some calming relief, too![/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Is there anything better than finding a book you really connect with? I’ve talked before about the benefits of reading. Reading has been shown to put our brains in a similar state to meditation. I received the book I Really Needed This Today by Hoda Kotb as a gift from my mom last year at Christmas. It has provided some great insight over the last couple of months as we go through some challenging and anxiety-producing times with the COVID-19 pandemic. Let’s dive into it!

The author, Hoda Kotb, prefaces this book by saying “If you’ve ever read a quote, nodded your head, and thought, ‘I am not alone’ . . . this book is for you.” One of my favorite parts of this book is the layout, because it allows for you to read it at whatever pace feels right to you, bookworms and occasional readers alike. Hoda starts with an introduction, then it is followed by 365 sayings and quotes, a quote for each day of the year. Hoda then offers a small interpretation of what the quote means to her. Most entries are less than a page long, so it’s such an easy read.

Here’s my recommendation and what I plan to do for the rest of 2020 and into 2021. Each day, read the assigned quote for the date, Hoda’s response, then do some self-reflection. We could all use a little motivation, reassurance, and just acknowledgment that we are not alone in what we feel. Here’s an excerpt from the book:

“In optimism there is magic. In pessimism there is nothing.” – Esther Hicks

Hoda states “I like the endless sparkle in that first –ism. I’ve been exposed to optimism my whole life because of my mom. I could share a thousand examples, but the beach comes to mind. If she’s describing bad weather during a trip to Rehoboth, she’ll say ‘It was rainy, but you can’t believe how much I needed a break from the sun.’ She’s like that about everything, every day! If the weather forecast is bad for an upcoming trip, she’s not having it. ‘Oh, please. They always say it’s going to be cloudy until it’s sunny.’ And you know what? My mom is usually right.”

I don’t know about you, but I totally resonated with this quote. Has anyone else fallen into more pessimistic thoughts than usual with the COVID-19 stress around us? I typically pride myself on being a “glass half full” kind of person, but this worldwide pandemic and all the worries that come with it have made it harder. I’m going to challenge myself to find the positives every day and work towards returning to my typical optimistic point of view. Also, I totally resonated with the “My mom is usually right” statement. She did buy me this book after all! What did you take away from this entry?

Let us know if you give this book a try! We can have a virtual book club that again, helps us to know we are not alone. I also saw Hoda is releasing a new book of the same format in October! Even more quotes coming for us to continue some self-reflection. Take care, everyone! We are here with you.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”2/3″][vc_column_text]By Anne Peters, LMFT

It’s really important for us to set boundaries for ourselves that feel comfortable. Saying “no” is often where it all begins. We sometimes get fearful that saying “no” will come off as rude or self-centered. It can be just the opposite! As I’ve mentioned before, my token saying is “You can’t pour from an empty cup.” What I mean by that is you can’t take care of others in a healthy way if you aren’t also caring for yourself. Trust me, this isn’t easy to do, but setting boundaries is key to being the best you can be.

First of all, practice saying “no.” It can be helpful to offer an alternative in that moment. If someone asks if you could bring six dozen cookies to a bake sale, and you just know you have no time, say no. Then follow up by offering different ways you could help. Could you supply the napkins and plates? Could you help with set up? Could they keep you in mind for the next bake sale? Bottom line: offer alternatives.

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_single_image image=”26201″ img_size=”large”][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”2/3″][vc_column_text]Secondly, trust your gut. I will say it time and time again – your gut instinct is always something to listen to. In my experience, gut instincts are your own intuition. If your gut says “no,” say “no.”

Know your limits and stick to them. We can give and give, just know at what point it’s time to take a pause and take care of yourself.

Finally, be direct when communicating your boundaries. Get straight to the message so that it’s clear. You can even explain how your cup is running empty and it’s just not an option.
I’m ending with one of my favorite graphics from @hellosunshine. This speaks it all.[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_single_image image=”26202″ img_size=”large”][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Hello! Does anyone else love finding quotes that really resonate with whatever it is you’re feeling? There’s something about finding a quote that feels just right. It confirms for you that you are not alone – others have felt and are feeling the very same thing. Quotes work well to summarize our feelings into a short, well-spoken statement. When times are hard, we could all use a little self empowerment. I searched the web and found some of my favorite self empowerment quotes. Which one resonates the most with you?

“You can, you should, and if you’re brave enough to start, you will.” – Stephen King

“It’s never too late to be who you might have been.” – George Eliot

“You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” – Steve Maraboli

“You just can’t let life happen to you, you have to make life happen.” – Idowu Koyenikan

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?” – Marianne Williamson

“Even in the loneliest moments, I have been there for myself.” – Sanober Khan

“Everything is within your power, and your power is within you.” – Janice Trachtman

“No one has the power to shatter your dreams unless you give it to them.” – Maeve Greyson

“Reach high, for the stars lie hidden in your soul. Dream deep, for every dream precedes the goal.” – Langston Hughes

“Stop giving people the power to steal your peace. It belongs to you and no one should be able to run away with it.” – A. Elle

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” – Mary Kay Ash

Which one of these quotes (or a favorite of your own!) resonates with you and motivates you? Use these words as a reminder that you are enough, just as you are.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Hello! We are graced with the opportunity to have technology right at our fingertips. This comes in handy when we can use our favorite electronic gadget to support our own mental health. I took it upon myself to download a dozen mental health supportive apps to review for all of you, and here are my Top 5!

1. Happify – This app is all about science-based games and activities to increase your overall positive feelings. This app uses strategies from Cognitive Behavioral Therapy, Positive Psychology, and Mindfulness, which just so happen to be three of my favorite interventions to tie in during therapy sessions, as well. This app was very interactive and I enjoyed the daily activities they offered to me that were catered to my goal set at the beginning. Definitely recommend!

2. Daylio – The best word to describe this app? Simple! It’s a mood tracker, so all you have to do is enter in the emotion you’re feeling and what kind of things you’ve been up to. As time goes on, Daylio shows you patterns to your behaviors and feelings so you can really be self aware. A monthly mood chart is created and it’s super insightful. I noticed Sunday nights tend to bring a little more anxiety and irritability as I prep for the start of a work week. Now, I recognize I need to take extra care of myself on those evenings. It’s great to be able to notice those patterns.

3. Headspace – Headspace is all about mindfulness and meditation. There’s science behind the positive impact of meditation on anxiety, and the benefits are amazing. This app offers great guided mindfulness techniques to target whatever you are going through – whether it’s stress, self-esteem issues, or sleep problems. There is an extended version that comes at a cost, but also a basic option free of charge.

4. Woebot – I’ll admit, I was skeptical of this one but definitely found myself extremely engaged. Once you’re registered, you are met by a self-proclaimed “Self-Care Expert” robot (or, Woebot). This app is also based in Cognitive Behavioral Therapy (just like Happify) and uses mood tracking and strategies to help you combat any anxious or difficult feelings. Research studies show people feel more positive feelings in just two weeks of using this app. It’s certainly worth a try! This is one I plan to continue on with.

5. Sanvello – This app boasts 3 million current users, so something must be going right with this one. They have a great quote on their website – “Find relief when you need it. Feel happier over time.” That’s something that sounds pretty appealing, right? This app offers guided meditations that they call guided journeys, mood tracking, tips, and Q&A’s. It’s a sophisticated app and it’s easy to tell why they are successful.

Always remember it is OK to need some additional support, whether it’s through an app, a screen, or in person. LSI is here to serve you during this difficult time. Visit LSIowa.org/therapy to get started.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Hi and welcome! We are continuing to manage the stress that 2020 has brought us. We’re doing the best we can with what we’ve got, right? Reading is one of the BEST self-care strategies that I have discovered over the last couple of months. It gives us a chance to truly “escape” from the stressors outside our doors and immerse into a good read. The best part of reading is that there really is something for everyone. Are you a fan of mystery? There’s a book for that. Romance, biography, history, sci-fi? There’s a book for that, too! The University of Sussex did a research study that showed reading decreased stress by 68%. We could all use a little stress reduction, right? It also helps release muscle tension and decrease heart rate. Win, win, win. Here’s my summer reading list!

1. I Really Needed This Today by Hoda Kotb – I love the way this book is set up. Each new entry is given a date from January through December. It’s a great way to read a little each day, or just conquer it piece by piece as you have the time. Blogger insight: I’ll be doing a full review of this book at the end of the month, so it would be so fun to read it together!

2. The Lies that Bind by Emily Giffin – Emily Giffin is my favorite author and has been for years. This book was just released on June 2, so I haven’t had the chance to read it yet but it’s sitting on my bookshelf just waiting to be opened.

3. Along Came a Spider by James Patterson – James Patterson is a legendary author. This book has an impressive 4.5/5-star review on Amazon. It’s categorized as mystery.

4. It’s Not Supposed to be This Way by Lysa TerKeurst – A Christian book with the tagline “What do you do when God’s timing seems questionable, His lack of intervention hurtful, and His promises doubtful?” Sounds like a great book to read in times of uncertainty, which we can all agree is happening right now.

5. Girl, Wash Your Face by Rachel Hollis – This book has been talked about for a couple of years now, and for good reason. It was a New York Times #1 Bestseller. It’s a non-fiction book all about real issues in a real way. It’s entertaining and encouraging all at the same time.

6. Small Great Things by Jodi Picoult – Picoult is a name you’ve probably heard. She’s a fantastic author. This book tackles race, prejudice, privilege, and compassion – certainly something we could all benefit from reading.

Here are a few recommendations for our summer reading list for our young adults out there.

1. Harry Potter (entire series) by JK Rowling – Talk about being able to escape into a great book. This was one of the first series I found myself being totally immersed in. Taking a trip to Hogwarts through Rowling’s stories is a recommendation I would give to everyone.

2. The Tattooist of Auschwitz by Heather Morris – A great historical fiction that really demonstrates hope and courage. A great read.

3. Miss Peregrine’s Home for Peculiar Children by Ransom Riggs – Fantasy for young adult that also ties in thrilling and mysterious storylines. What more could we ask for?

4. The Selection by Kiera Cass – Prepare to be swept into a fairytale with this book. It’s a captivating read that also found itself on the New York Times Bestseller list.

There we have it – lots of summer reading options! I would like to give a shout out to my friend Danielle for her assistance in compiling a solid summer reading list. She’s the most dedicated reader I know! What’s on your summer reading list?[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

Happy Father’s Day to all the dads, step-dads, grandpas, uncles, and all the men who stand in as a father figure! Another year, another day to celebrate you. The role of a father has changed through generations, but what differentiates between a father and a dad? What does it mean to fill the role of a dad?

1. What I would consider the most important part of filling that dad role is simply showing up. Spend time with your child. One of the easiest ways to show your love and dedication to your child is to simply be there. Easy enough, right?

2. Be involved! Whether your child has matching interests with you or completely different, get involved. Use this opportunity to bond over a common interest OR learn about something new. It feels so good for children to know they are supported and it feels really good for you, too.

3. What is better than having a role model that you can also call “Dad?” Use your position as a parent to your greatest advantage and set the best example you can for your child. This does not mean avoiding mistakes – that’s impossible! It means make those mistakes and teach your child resilience.

4. Be interested in your child. No matter their age – learn their friend’s names, know their taste in music, and truly get to know their interests.

5. I encourage a positive relationship across the board, and this includes appropriate boundaries and consequences. As Dr. Daniel Siegel states in The Whole Brain Child, “Too often we forget that discipline really means to teach, not to punish. A disciple is a student, not a recipient of behavioral consequences.”

6. Finally, the answer is love. Love yourself, love your child, and love your relationship.

Happy Father’s Day to all the dads out there! This day is for you.[/vc_column_text][/vc_column][/vc_row]