Category: Early Childhood Services

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

We often praise our children for their curiosity, but what about ourselves? Let’s start by defining curiosity: asking questions, expressing interest, paying attention, and wondering. So often, we as adults can fall into the routine of what we already know and do not always stop to simply wonder. What if we do?

Perhaps one of the most important benefits of curiosity, especially in a time like this, is its ability to help us navigate change and the unknown with less anxiety and fear. So now that we know the benefit, how can we practice this? Read on!

– Assume less and wonder more – Notice those moments you jump to a conclusion or make a snap judgment. Use these moments to invite your curiosity in and take a second to wonder.

– Practice courage in the space of “not knowing” – It’s in this wonderful place of “not knowing” where new wisdom can emerge. Just notice when you are rushing to find answers and see if you can just sit in the unknown for a moment. This can bring waves of insight and trust when you least expect it.

– Use curiosity to inspire and lead others – The best part about curiosity? It’s contagious!

Even Einstein himself encouraged us to “never lose a holy curiosity.” Especially in difficult times, I encourage you to simply take a moment to wonder. Be curious.[/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

We are now officially a year into the pandemic; a year into mask wearing, social distancing, and certainly an increase in worry and fear. It has not been easy. Although we are hopeful we will continue to make progress towards returning to a new normal, we know we are not there yet.

A coworker of mine presented this idea of “pockets of joy.” I love this idea. We cannot take away the overarching fears, worries, and unknowns, but we can instill small pockets of joy (or COVID breaks) to step away briefly and truly experience a moment of joy. We would love to know – where do you find your pocket of joy?

Here are some ideas and ways I’m going to welcome more joy in my life moving forward. I’m thinking of all the things I miss from life pre-pandemic and how I can bring some of this into my life, safely, for the time being.

1. Get dressed up – OK, if I’m honest, I’ve been LOVING living in comfy pants for the last year. However, I miss the confidence from putting on my favorite outfit. If this is something you miss, pick a day and get jazzed up! Set up a Zoom get-together with some friends and all wear what feels most comfortable to you.

2. Bring in some new life – Get some fresh flowers or a new plant and set it in your home. It’s no secret seeing or smelling some beautiful flowers can bring us joy.

3. Get wrapped up in a story – Pick a book off your shelf and get reading! There’s no better getaway from everyday life than to escape into the pages of a book. Get a recommendation from a friend or sign up with your local library. So many libraries have online options to read your book from your device – for free!

4. Enjoy memory lane – I just did this yesterday, and felt so much peace. At first, I was worried I would begin to feel sad about the experiences I cannot currently do (travel, gatherings, concerts, etc.). The feelings I got were the complete opposite. I started to feel so grateful for the past experiences of my life. I started to think about what I am most excited for when I’m able to get back into the “real world.” I also looked through every single picture from when my 65-pound dog was a 7-pound puppy, and really, what’s better than that? (So cute!)

5. Be still – When was the last time you sat in complete silence and allowed yourself to just be? It’s a gift to be able to simply be with ourselves and our thoughts. Get a cozy blanket, sit back, and enjoy the peace and quiet of life.[/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

It’s no secret: This time of year can be hard. The excitement of the holidays has passed, and opportunities to spend time outside feel scarce. On top of that, the pandemic continues to restrict our social interactions. If you notice yourself feeling like you are experiencing low energy, excessive sleeping, feeling anxious, sluggish, or depressed, or overeating, you are not alone. There’s a name for this: Seasonal Affective Disorder.

Research shows 4 to 6% of the U.S. population meets the criteria for this diagnosis, while up to 20% of us experience minor symptoms related to the change in seasons. Whether you meet that criteria or notice you just feel the winter blues, we have some steps you can take to manage the symptoms.

• Take care of your body – You’ve heard this time and time again, but there’s a reason for that – it’s true! Maintaining a healthy diet is critical for both our physical and mental health. We often seek comfort foods during the cold months, which is wonderful (in moderation). Make sure to get your fill of fruits, vegetables, and protein to boost your energy and your brain.

• Get moving – Not surprisingly, in the cold months we are much less likely to get out and get moving. Pull up an exercise or yoga video on your phone or bundle up and take a walk outside. Let those endorphins do their job against your blues!

• Sunshine, sunshine, sunshine – Research believes the decrease in Vitamin D is one factor that leads to seasonal depression. Although a trip to the beach is simply not an option for us in the Midwest, we still have opportunities to get some sun. Noon is when the sun is the strongest. Over your lunch break, go for a short walk outside or bundle up and play with your dog. Also, get your curtains and blinds opened up and let that sun shine in throughout the day.

• Let there be light – Do a little research on light therapy and talk to your doctor to see if it’s right for you. I have a family member who does light therapy each day to combat the winter blues. Research shows light therapy improved mood for 60 to 80% of those who tried it.

• Reach out – Finally, if you find yourself struggling with symptoms of depression and feel like you need additional support, therapy may be a good option for you. We have therapists at LSI ready to serve you, both virtually and in the office. Sometimes, we all need some additional support and we are happy to be that for you.[/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

It comes without surprise – it looks like winter outside! It’s so common this time of year to feel cooped up inside. The excitement of the holidays has passed, and now we settle into the coldest time of year. But there are so many benefits to both us and our children to get outside and PLAY!

What are some of these benefits? First of all, being outdoors boosts our energy. A study suggests that spending just 20 minutes outdoors gives your brain an energy boost comparable to a cup of coffee (and we all need that, right?). Secondly, Seasonal Affective Disorder (SAD) hits hard during this time of year for many of us. Did you know spending some time outside, even in the winter, can help combat those effects? Finally, the chance to get outside with our kiddos makes for a wonderful opportunity for connection. This is a great time to make some memories. Here are a couple of ideas for activities you can do with your family outside!

1. Go for a snowy hike: If you have a favorite path you take during the summer, I encourage you to get out and explore it during the winter. Otherwise, pick a new place to explore, bundle up, and pack your sleds in case you come across the perfect sledding hill.

2. Build a snowman: Is there a more classic winter activity than building a snowman? Here’s a fun twist: Make no rules when it comes to your snowman! Do you want to build the biggest snowman you can? Do you want to build a tiny snowman family? A snowcat, even? The opportunities are endless. When I was a child, my friend’s dad built a giant bunny in the snow. This was probably at least 20 years ago, and I still vividly remember that memory.

3. Snow painting: Get some spray bottles, fill with water, and add a few drops of food coloring. That’s it! Then encourage your children to decorate your backyard or your snowman with some super fun colors.

4. Shovel for a neighbor: We know children seem to have an abundance of energy. Use some of that energy and teach them about acts of kindness by shoveling a neighbor’s driveway for them. You and your children can work as a team and talk with them about the importance of caring for one another. What a beautiful experience that would be.

Enjoy the snow! What’s your favorite winter activity?[/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

It’s time we welcome 2021 with open arms and open hearts! It’s no secret 2020 has brought new worries and stress to us. The gift of a new year is a wonderful time for us to reflect on our own goals, passion, and motivation. I wanted to share with you a family tradition we started a few years ago. My mom came up with the idea for each of us to set an intention going into the new year. With that, a word to represent our intention. This can be done individually and/or as a family.

New Year’s resolutions are a wonderful concept – a way for us to set goals. Did you know more than 80% of New Year’s resolutions are not achieved? Here’s my challenge for you: Set an intention instead. If your goal is to get into better physical shape, set your intention for “perseverance.” If your goal is to make strong gains professionally, set your intention for “determination.” If your goal is to connect with your loved ones more frequently, set your intention for “family.” The options are nearly endless!

Once you’ve chosen your intention word, put it somewhere easily visible – on your bedside table, on your refrigerator, or on your mirror. In my family, we each get our word on a piece of jewelry to wear as a reminder of our intention. I noticed over the last couple of years, on days when I had an important work meeting or event I was anxious about, that would be the piece of jewelry I would reach for. It’s a piece that brings comfort.

I chose “self-care” as my intention word for 2020. Boy, I didn’t know just how fitting that would be! You’ve heard it here first: my intention word for 2021 is “soar.” I’m hoping to use my experiences and lessons from 2020 as a jumping off point into 2021 to soar – to build myself professionally, personally, and spiritually. It seems so fitting. I would love to know: What is your intention for 2021?

See a list below of different ideas for intentions from the MyIntent website to spark some ideas for you!

Happy New Year from all of us at LSI!

• Adventure
• Balance
• Be Kind
• Be Present
• Be Still
• Beautiful
• Believe
• Blessed
• Brave
• Breathe
• Compassion
• Confidence
• Courage
• Create
• Determined
• Enough/You are Enough
• Faith
• Family
• Fearless
• Focus
• God has a Plan
• Grace
• Grateful
• Grit
• Hakuna Matata
• Happiness
• Hope
• Inspire
• Integrity
• Joy
• Just Breathe
• Kindness
• Let Go
• Love
• Passion
• Patience
• Peace
• Persevere
• Purpose
• Resilient
• Serenity
• Strength
• Surrender
• Survivor
• Today
• Trust
• Unbreakable
• Unconditional
• Warrior
• Worthy
• You Got This

[/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

The holidays are officially upon us! This is a time of year that brings joy and merriment, but also tends to bring its fair share of stress. The holidays during 2020? Likely bringing more stress upon us as we figure out how to celebrate in a safe way during the pandemic. Here are a few tips and tricks, from us to you, to help manage that holiday stress.

– Challenge the idea of perfection – We often strive to have holiday traditions and gatherings be just right. Things will look different this year, and that is OK. Let’s lower the bar for ourselves and accept the holidays as they come.

– Focus on what is important – What is the reason you celebrate the holidays? Is it based in religion? Is it all about togetherness? It is about peace? Remind yourself what the reason for the holiday is, and make that your focus. The rest will fall into place.

– Do less – COVID-19 and its necessary safety precautions have given us all a great lesson in this one: to simply do less. Do what makes you happy! If it makes you grumpy to put tinsel on the tree, skip it this year. If you want to buy a pre-cooked meal, go for it. This year, we can grant ourselves the opportunity to simply do less.

– Use technology – For many, holiday get-togethers will look very different for safety reasons. We are blessed with technology to be able to put us in the same room (virtually) with our loved ones. Plan some fun virtual events with your family – a cookie-baking day, a movie-watching virtual party, or some fun holiday karaoke.

– Take a walk – Let’s face it, it’s cold in Iowa in December. Walking does wonders for our mind and body though, so bundle up and get out for a walk. Try to be mindful on this walk, notice the holiday decorations and the crisp air.

Ultimately, it comes down to offering ourselves grace. Do what makes you feel good and celebrate the holidays in whatever way feels best to you. We are all in this together. Happy Holidays from all of us at LSI to you and yours![/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

Thanksgiving has come and gone, but our gratitude lasts all year long. How do we foster gratitude in our children? How can we teach them empathy? Here are some great ideas:

1. Empathize with your children – Model for them what it’s like to show empathy. As an example, if a child in your care is feeling scared of a storm, we can empathize by saying, “I see that you are feeling scared, and I understand your scared feelings. Storms can be loud and startle us. We are safe.”

2. Talk about others’ feelings – Acknowledge and label when those around your child are experiencing feelings – both positive and negative. For example, if you notice a child at the park is crying, talk with your child about how that person is feeling. This expands a child’s understanding of feelings for both themselves and others.

3. Show empathy as a team – If a child at the park trips and falls, team up with your child to go check on the friend and offer empathy.

4. Read stories about feelings – The more all feelings are normalized, the more comfortable a child will feel to be aware of their own (and others’) feelings. Some of my favorite feelings books? “Grumpy Monkey” and “Today I Feel Silly.”

5. Be a role model – If this has not been made clear yet, the easiest and most effective way for a child to learn empathy and gratitude is by YOUR example! They are always observing us and learning along the way.

6. Be patient – Growing the skill of empathy takes time and does not happen overnight. Be patient, and the skills will develop. Especially true for children who have experienced trauma, this skill may take time but we can all agree it is worth it in the end.

I hope everyone had a wonderful Thanksgiving, despite the differences 2020 has brought us. We are thankful for you![/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

It’s finally that time of year – the holidays. Thanksgiving is fast approaching, then it’s full steam ahead to celebrate our favorite winter holidays. The holiday season can bring so much joy, but it can also bring its fair share of stress and anxiety. This year is no different. In fact, we may be experiencing even more stress and anxiety as we tackle our first holiday season during the COVID-19 pandemic. It’s a lot to handle, but know you are not handling it alone! Here’s a great activity you can practice when you start to feel overwhelmed during this holiday season. It’s a gratitude mindfulness activity shared from the book “The Gratitude Jar” by Josie Robinson. Teach this to your teenagers, partners, and family members, and extend some gratitude and peace. Enjoy!

Gratitude Mindfulness

This is a great meditation to do at the beginning of the day, or very end. Turn off your phone and free yourself of interruptions. Either sit or lie down, whatever is most comfortable. Now close your eyes.

Take a long, slow, deep breath in and slowly exhale. Feel any tension melting away as you gradually relax deeper with each breath. Take another long, slow, deep breath in and exhale. Feel yourself drifting into a state of deep relaxation.

Continue to breathe slowly and gently as you bring your awareness to the top of your head. Picture a warm, loving, golden light spreading from the top of your head down to your toes. Feel your muscles relax as the light washes over you, surrounding and protecting you. Take a few more deep breaths and relax deeply. In this safe, relaxed state, reflect on all the things you’re grateful for: loved ones, breath in your lungs, sunshine, fresh air, the tasty dinner you had that evening, a nice compliment from a coworker – whatever comes to mind.

As each gratitude appears, visualize yourself saying the words “thank you” to each. Picture the person you’re grateful for standing in front of you. Tell them how grateful you are for them and why. Try to make the image and feeling as real as you can. Taste the delicious apple you ate for lunch and say “thank you” to it. If you’re having a difficult time coming up with gratitudes, ask God, a higher power, or the highest part of yourself to reveal them to you.

Now, allow the feeling of deep gratitude to come into your body. Notice where in your body the feeling is. Take a few deep breaths and allow this feeling to expand. Enjoy the pleasant feeling gratitude gives you, and feel it washing away your tension and negativity. You can remain in this relaxed state as long as you like.

When you’re ready, end your gratitude meditation with the following affirmation: “Thank you for the many blessings I have been bestowed with. May these blessings multiply as I continue to notice and give thanks for them. Thank you, universe. Amen.”

Now, wiggle your toes and fingers, open your eyes, and give yourself a few moments to adjust. Bring that feeling of gratitude with you as you go through your day, or drift off to sleep.[/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

Does anyone else still feel like you are recovering from daylight saving time? It’s always a reminder to me of just how important and crucial sleep is. We also know 2020 has brought a lot of stress, and with stress comes sleep difficulty. Why is it important that we get an appropriate amount of sleep? The reasons are nearly endless, but here are some of the most critical.

• Improved immune system (less sick days!)
• Better sleep = better mood
• Improved memory
• Improved physical health (healthy heart, steadier blood sugar, maintained weight)
• Sharper mind

Now we know the benefits are tremendous, so how do we actually get the sleep we need? Here are some tips!

• Turn all electronics off at least an hour or two before you plan to close your eyes to sleep. Instead, read a book, talk with a friend or family member, or spend some time outside (if the weather allows).
• Keep the temperature cool.
• Reduce caffeine use later in the day.
• Try to sleep and wake at consistent times – even on weekends.
• Take a relaxing bath or shower to help relax before bed.
• Meditate and be mindful. This one has been proven to be most helpful for me, so I wanted to share my favorite mindfulness activity to use before bed. If you prefer to listen to a similar exercise, do an internet search for “Progressive Muscle Relation.” Here’s a great script from River Ridge Counseling you can read and practice to yourself and see just how calm it makes you. Enjoy a good night’s sleep!

Begin in a comfortable position sitting, standing, or lying down (this works for sleep preparation also). You can change positions any time during the progressive muscle relaxation exercises to make yourself more comfortable as needed.

1. The first progressive muscle relaxation exercise is breathing. Breathe in forcefully and deeply, and hold this breath. Hold it… hold it… and now release. Let all the air go out slowly, and release all the tension. Take another deep breath in. Hold it… and then exhale slowly, allowing the tension to leave your body with the air. Now breathe even more slowly and gently… breathe in… hold… out… breathe in… hold… out… Continue to breathe slowly and gently. Allow your breathing to relax you. Imagine with each exhale that the tension and stress is being released with the air. Let the tension out of your chest.

2. The next progressive muscle relaxation exercise focuses on relaxing the muscles of your body. Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tensed the muscles in your legs are right now. Squeeze the muscles harder, tighter… Continue to hold this tension. Feel the muscles wanting to give up this tension. Hold it for a few moments more… and now relax. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel now. Feel the difference between tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs. Now focus on the muscles in your arms. Tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Squeeze harder… harder… hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more… and now release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.

3. Focus again on your breathing. Slow, even, regular breaths. Breathe in relaxation… and breathe out tension… in relaxation… and out tension… Continue to breathe slowly and rhythmically.

4. Now focus on the muscles of your buttocks. Tighten these muscles as much as you can. Hold this tension… and then release. Relax your muscles. Tighten the muscles of your back now. Feel your back tightening, pulling your shoulders back and tensing the muscles along your spine. Arch your back slightly as you tighten these muscles. Hold… and relax. Let all the tension go. Feel your back comfortably relaxing into a good and healthy posture. Turn your attention now to the muscles of your chest and stomach. Tighten and tense these muscles. Tighten them further… hold this tension… and release. Relax the muscles of your trunk.

5. Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and chin. Hold this tension in your face… and relax. Release all the tension. Feel how relaxed your face is.

6. Notice all of the muscles in your body… notice how relaxed your muscles feel. Allow any last bits of tension to drain away. Enjoy the relaxation you are experiencing. Notice your calm breathing… your relaxed muscles… Enjoy the relaxation for a few moments.[/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

It’s no secret spending time with your family is important. How important is it? Spending time together as a family has been shown to decrease negative behaviors, improve academic functioning, improve confidence, and build a child’s positive character skills. Children learn from us, so if we model empathy, kindness, and compassion, our children will grow to be more empathetic, kind, and compassionate. What’s better than that?

Here are some great activities you can do with your family during this spooktacular time of year. Even better, these will be memories that last a lifetime!

1. Pumpkin patches and apple orchards – This is probably a predictable idea, but for good reason! They are decked out with family fun activities – from corn mazes to apple picking. The fun keeps going long after you get home, too. Carving or painting pumpkins is such a fun family activity and allows the kiddos to be as creative as they can. We would love to see pictures of your decorated pumpkins!

2. Halloween scavenger hunt – Get as creative as you want with this one. Set up clues around your house and encourage the children to find and follow the clues to the final surprise. I found a great pre-made Halloween scavenger hunt here, so all you need to do is print, hide the clues, and have fun!

3. Make a Halloween origami bookmark – This idea looks so fun! Depending on fine motor skills, this activity can be for children as young as kindergarteners. Follow the origami instructions to create an adorable vampire bookmark. There are so many options out there for different designs too, and I bet your children will ask to do this activity again and again!

4. Plan a Halloween movie marathon – Let’s set the scene: You and your family spend the day creating spooky decorations and making popcorn, then join together for a Halloween movie marathon. Choose age-appropriate movies and enjoy! My recommendations for the young tikes: “Spookly the Square Pumpkin.”

5. Go “Booing” – Random acts of kindness is the basis of this one. Put together a small gift for a friend or neighbor, set it on their doorstep, and run! It’s a great way to socially distance but still show our friends and neighbors we are thinking about them. You don’t need to spend money on this activity. You could always color pictures as a family, paint stones, or bake some cookies. It’s the thought that counts!

Fall is such a great time of year. Take your time to slow down and enjoy it with your family. Memories are ready to be made![/vc_column_text][/vc_column][/vc_row]