Category: CAPP Blog

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

Life gets so busy. Although the last 14+ months of the pandemic have brought so many difficulties and fears, the one thing I have seen increase is family togetherness. What better way to plan for family togetherness than a family meal? Whether it’s dinner each night or breakfast each morning, a mealtime brings forth a fantastic opportunity for us to simply be with our family. What are the perks to this? Let me share with you! “The Family Dinner Project” shares research that has occurred over the last 30 years.

The following are research-based benefits of enjoying family meals.
– Better academic performance
– Higher self-esteem
– Greater sense of resilience
– Lower risk of substance abuse, depression, and teen pregnancy
– Lower likelihood of developing eating disorders
– Lower rates of obesity
– Better cardiovascular health in teens
– Bigger vocabulary in preschoolers
– Healthier eating patterns in young adults

There are also benefits for adults, including:
– Better nutrition, with more fruits and vegetables and less fast food
– Less dieting
– Increased self-esteem
– Lower risk of depression

The variety of benefits of family mealtime are amazing! From improving our mental health to our physical health, family togetherness at mealtime does it all. What’s your favorite meal to cook together? Here’s a recipe from “Thursday Night Pizza” that’s a family favorite in my house, and the kids can get involved in the cooking!

Personal Pizzas
Equipment
– Cutting board and knife
– Cheese grater
– Prep bowls for toppings
– Rolling pin
– Pizza pans or large rimmed baking sheet(s)
– Pizza cutter
– Serving platter or board

Ingredients
– 1 (14 to 16-ounce) ball pizza dough
– 1½ cups pizza sauce
– 6 ounces mozzarella, Jack, Colby, or cheddar cheese, grated or cut into ½-inch cubes
– Toppings of your choice (sliced bell peppers, onions, mushrooms, olives, roasted red peppers; blanched broccoli or cauliflower florets; chopped artichokes, cooked bacon, cooked chicken; cooked and crumbled sausage; sliced pepperoni or other cured meats; sun-dried tomatoes; etc.)
– Extra-virgin olive oil
– Salt and freshly ground black pepper
– Condiments for serving (ranch dressing, hot sauce, etc.)

Instructions
1. Preheat the oven to 500°F. Line two large rimmed baking sheets with parchment paper or grease them with a little olive oil.

2. Prep your toppings while the oven preheats, and place them all in separate bowls on a counter or table within easy reach of each pizza maker.

3. Cut the ball of dough into four equal-size pieces. Give one piece of dough to each person and let them roll, stretch, or press it out to a 6 to 8-inch circle. Try to avoid overworking the dough; encourage everyone to form their pieces into pizza-size circles and then get right to topping.

4. Place two rounds of dough on each baking sheet and let each person top their pizzas however they like! No combination of ingredients is off limits (as long as there’s enough for everyone). As a general rule, two or three spoonfuls of sauce is plenty for individual pizzas. As far as the other toppings go, however, there are no limits! (Just know that the crust might be flimsy and wet in the middle if you pile on too much. Encourage your fellow pizza makers to grab pinches or spoonfuls rather than handfuls of toppings.) Pro tip: Making pizza faces (see photo above) or other patterns with colorful toppings will prevent pizza makers from overloading their crusts.

5. Transfer the baking sheets to the oven. Bake the pizzas for 10 to 15 minutes, rotating them halfway through, until the crust is golden and the cheese begins to brown in spots.

6. Remove the pizzas from the oven. Drizzle the pizzas with a little olive oil and season with a pinch of salt and a grind or two of black pepper, if desired. Let them cool for a few minutes before slicing.

7. Serve the pizzas on their own or with ranch dressing, hot sauce, or other condiments for dipping/topping.[/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

Let’s face it – staying calm in the midst of negative behaviors from your children is hard. Let’s see if this sounds familiar:

Child A pushes Child B because he was wanting her toy. Child B screams and pushes Child A back. The dog starts barking, children are screaming, objects are breaking, and you feel like you might lose your cool. You then start yelling and punishing, and each member of the family is now escalated.

We’ve all been there, or at least somewhere similar. Is it effective? Does it feel good? Are our children (or ourselves) learning from these experiences? Not usually. So how can we, as the adults, set the scene to redirect the negative behaviors but also keep the peace (and your own sanity)? First, let’s briefly talk about why your interactions as the parent are key.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_single_image image=”26185″ img_size=”large” alignment=”center”][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]Here’s a great visual to help us really understand the importance of our role to be calm in moments of chaos. Here’s our happy family, all feeling pretty good. When we think about our scenario described above, what happens when the family members escalate on their own, but also collectively?[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_single_image image=”26186″ img_size=”large” alignment=”center”][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]The stress is now spread, and everyone is agitated. Calm interactions are nowhere in sight. This is the point that feels pretty awful for all involved. Here are three tips to redirect those negative behaviors, but also keep the peace.

1. Stay at eye level (or lower) – I have heard several stories from parents who have tried this one simple technique, and have seen meltdowns stop in their tracks. Think about it this way: if you were feeling upset and someone much bigger than you stood over you, would it help you calm down? It’s innately threatening, even if that is not your intention. If the child is standing, sit on the floor, crouch down, or even lay on the floor. It automatically lowers the gate of the child feeling threatened or defensive. You may be surprised how this one simple change can greatly decrease the intensity of the meltdowns.

2. Create a calming space – Have your child work with you like a team to create a calming space in your home. Put a bean bag, a favorite blanket, some squishies or stress balls, books, crayons and coloring books, or a glitter jar (see instructions on how to create this at the end of the blog!) into an identified space. Make sure this place does not feel punitive, but instead, peaceful. Encourage your child to take ownership over this space and praise, praise, praise when they use the space to calm down.

3. Stay calm yourself and take a break when needed – As identified earlier, you as the parent staying calm is absolutely key. If you escalate, they will escalate. It’s really as simple as that. Do your best to stay calm in the moment, and know that it is OK to tell your child “I’m starting to feel frustrated right now, so I know that I need to calm down in my own space.” It teaches your child that everyone has feelings but also that even adults sometimes need a calming break. Do some self-care and return when you feel able.

LSI is always here and ready to help you with managing behaviors! We have therapists and BHIS providers ready to support you and your family.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one-tb”][vc_column alignment_setting=”1″ desktop_alignment=”text-center” width=”1/1″][hcode_button button_style=”style2″ button_type=”large” padding_setting=”1″ desktop_padding=”padding-one” button_text=”url:http%3A%2F%2Flsiowa.org%2Fbhis|title:Contact%20Us%20Today!||” button_settings=”color_bg:#6cb33f”][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/4″][vc_single_image image=”26187″ img_size=”large”][/vc_column][vc_column width=”3/4″][vc_column_text]Make Your Own Glitter Jar
This set of directions comes from Fireflies and Mud Pies blog.

Materials
Glass or plastic jars with lids, 16-ounce
1/2 cup glitter glue or clear glue
Distilled water
High-temperature hot glue gun, optional
1–2 teaspoons glitter

Instructions
1. Pour 1/2 cup of distilled water into the jar.
2. Pour 1/2 cup of glitter glue or clear glue into the jar.
3. Add 1–2 teaspoons of extra glitter to the jar.
4. Fill up the remainder of the jar with distilled water.
5. If desired, use a hot glue gun to squeeze a ring of glue around the lid of the jar. Press the lid onto the jar and secure with the metal ring.
6. Shake the jar well to distribute the glitter.
Your DIY glitter jar is complete![/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 have officially made it to spring! We made it through another winter and can see the blooms of new beginnings all around us. The weather is warming up and with that, we can enjoy some outside time with our loved ones. I don’t know who will enjoy it more, us as adults or our kiddos we are caring for! Have you heard of sensory bins for children? It’s a wonderful way to put together different textures for a fun and interactive activity for the whole family. Many of the items listed for these sensory bins you may already have around the house; otherwise, they can be found at your local dollar store. You don’t need to spend a lot of money to create a lot of fun and adventure. Here are some fun springtime sensory bin activities you can try today!

1. Spring Garden Sensory Tub (from www.notimeforflashcards.com)

In this sensory bin, combine dried split peas, large dried Lima beans, dried white beans, dried orange lentils, mini bow tie pasta, and some small flower pots into a tub. You can find big sensory tubs for around a dollar! Mix all together and add some small flower pots and some sand shovels. Explore and play. What a great time to teach all about growth and gardening.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]2. Baby Bird Sensory Tub (from www.modernpreschool.com)

The different ways to play in this bin are virtually endless! Here’s what you need: shredded brown paper, colored pipe cleaners, plastic bird toys, clothespins, and bowls for sorting. That’s it! One idea is to combine all into a bin and encourage your children to sort the worms by color using the clothespins as grabbers and separate into different bowls.[/vc_column_text][/vc_column][/vc_row][vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]3. My Garden Sensory Bin (from www.frogsandsnailsandpuppydogtail.com)

Here’s a super fun idea! Here’s all you need – bird seed, a birdhouse, stones/rocks, insect/reptile/bird toys, shovels/scoops, trucks, flowers, or gnomes. This activity is great because you can use what you have if you don’t want to go out and buy new objects. Let your kiddo go wild creating their own garden scene.

“Children need the freedom and time to play. Play is not a luxury. Play is a necessity.” – Kay Redfield Jamison[/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

If you’ve never been in therapy (or it’s been a while), the thought of going may produce some anxiety with not knowing what to expect. I’m here to give you some general ins and outs of what it’s like, so you know what to expect when you walk in the door (whether it’s in person or virtually). The movies portray therapy as lying on the couch while your therapist takes notes. This is not reality. Generally speaking, therapists aim to create a space where you feel at ease and safe. All therapists do things differently, so your experience might slightly vary. Just know one thing: A therapist’s job is to meet you where you are at and provide a safe and comfortable environment.

Making an Appointment
Here at LSI, the first step is to call our Central Intake department. They will gather information from you including your name, date of birth, insurance information, location, and what you’re hoping to address in therapy. They will then either offer you an appointment, or coordinate with a therapist and return a call to you with an appointment time. Remember, right now appointments are available both in person AND through telehealth.

Initial Appointment
Then, it’s time for your first appointment with your new therapist! This appointment is generally full of paperwork and lots of information gathering. Information such as family history, medical history, current stressors, and strengths will be addressed. This a great time for you to ask questions, too! If you have questions about the therapy process, please ask. Your therapist will provide you with some recommendations and set up your next appointment.

Ongoing Sessions
This is where the real work and discovery happens. You and your therapist will come up with some treatment goals in order to stay on track with the target area of need. Then, your therapist will utilize an evidence-based treatment modality – like Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), or Eye Movement Desensitization and Reprocessing (EMDR), just to name a few – to guide you in reaching your goals. Feel free to ask if your therapist has not shared which modality they plan to use. Get ready for some self-discovery and for some progress to be made!

Termination
Once you’ve found yourself at a point where you’re ready to successfully end your time in therapy, termination will occur. This is a great moment – congratulations! You and your therapist will discuss skills you can continue to use, and ways you can contact your therapist if you need to come back for a “booster” session. You did the hard work![/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

If the last year has taught us anything (and boy, it’s taught us a lot), it’s taught us that humans are resilient. That does not mean we are free of fear or pain or struggle, but that we can make it through. The Webster Dictionary definition of resilience states, “an ability to recover from or adjust easily to misfortune or change.” If we were to sit down and list all the misfortunes or change we have encountered during the last year, how many do you think we would come up with? We saw changes to schooling, community events, our own health, our relationships with others, our careers, our finances, and the list could go on. But yet, here we are. We are recovering from misfortune. We are recovering from change. We are resilient.

If you’re like me, you don’t always feel a strong sense of resilience. Sometimes, it all feels like too much and we may think, “When will it end?” Perhaps this is the perfect time for us to reframe the way we see ourselves. Instead of seeing ourselves as stressed, down, and exhausted following a year of a worldwide pandemic, we can see ourselves as tenacious, patient, and resilient.

Dr. Ginsburg explains there are seven components to being resilient. These include competence, confidence, connection, character, contribution, coping, and control. I encourage you to reflect on these seven components and identify a time you feel you excelled in each area. When did you demonstrate competence? When was a time you were confident? And so on. It feels good to recognize our own strengths and see what helps make us so resilient.

Here’s a final activity that would be great to do with the whole family – kids and adults! Spend some time reflecting on the challenges you’ve encountered, and discuss what helped you get through them. It can be a big challenge like the COVID-19 pandemic, or a day-to-day challenge. Help each other to identify the strengths that were shown during these challenges and jot them down. Then put all of these strengths together on a piece of paper and post it somewhere the whole family can see. It’s a reminder of just how many strengths the family has, and just how resilient you all 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

Journaling. It’s a tried-and-true way to increase your self-understanding and to manage your feelings. Can’t quite decide which option is best for you? Feeling overwhelmed, frustrated, or down? Working through a conflict with a loved one? Setting new goals for yourself? Proud of what you have accomplished? The list goes on and on.

Journaling can be used at any point, no matter what stage of life you’re going through. Some people are natural-born writers and some people (myself included) need a little boost to know what direction to go in. There are so many amazing guided journals on the market right now. Bullet journaling is one of my favorites! Even without a guided journal, just do a quick Google search on journaling prompts and it will produce thousands of ideas. Here are 10 journaling prompts that I love to get you started. Happy journaling!

1. If I could talk to my teenage self, I would say…
2. Make a list of 30 things that make you smile.
3. Make a list of everything you’d like to say “no” to.
4. Make a list of everything you’d like to say “yes” to.
5. Write the words you need to hear.
6. If you could only accomplish three things today, what would be the most important items on your to-do list?
7. Write a letter to someone you really admire. It could be a public figure or someone you know. What do you admire about them? How have they inspired you?
8. Write a letter to yourself in five years.
9. Write about a moment in your life when you felt most proud of yourself.
10. Write about a time you overcame a challenge.[/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 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]