FAMILY LIFE
Don’t focus on mistakes or bad behavior. Catch your child doing good things and point them out.
Chores don’t have to be a punishment. Chores at home can help children learn life skills and independence.
Spend a little time connecting each day. Take a few minutes to talk to your child without phones or screens.
© American Institute for Preventive Medicine
WELL-BEING
Experts say that to stop an unhealthy habit, you must replace it with a healthy habit. Here’s how to get started.
*Set a date.Make a plan for when you intend to quit your bad habit. Put it in your calendar or planner.
*Stop the triggers.For instance, don’t eat in front of the T.V. if you tend to overeat while watching it. Eat at a table without distractions.
*Keep track.Anytime you avoid your unhealthy habit, write down your victory. You’ll see how far you’ve come. This can help you stay motivated.
*Be kind to yourself.Promise yourself a healthy reward when you meet a certain milestone. And, don’t focus on setbacks or mistakes. Instead, be proud of the things that you did well.
Source: National Institutes of Health
© American Institute for Preventive Medicine
Fitness
Take control of your health.
The Centers for Disease Control and Prevention says that more than 50 percent of adults in the U.S. don’t exercise enough. Of those, 25 percent are not active at all. Combined, they probably have a million and one excuses – 99.9 percent of which are probably not valid.
Excuse No. 1 – I don’t have time to exercise.
Excuse zappers:
* Write down what you do in a day. How much time do you spend in front of the TV? Exercise while you watch TV.
* Get up half an hour earlier to work out.
* Split up your workouts. Do two 30-minute sessions or three 10-minute sessions.
Excuse No. 2 – I’m too tired to exercise.
Excuse zappers:
* Exercise can relieve sluggish feelings and a general lack of energy.
* Something as easy as a brisk walk may do the trick.
* Do yoga or tai chi to feel physically and mentally refreshed.
Excuse No. 3 – I’m too heavy to exercise.
Excuse zappers:
* Ask your doctor for the top five reasons you need to lose some weight.
* Start slowly, even if it means walking in 10-minute spurts.
* Work out at home with dumbbells and a stability ball. Go online for information on how to use them.
Excuse No. 4 – Exercise is boring.
Excuse zappers:
* Choose activities you enjoy and look forward to.
* Set up a walking program with a friend or coworker you like to be with.
* Enjoy a sunny day and fresh air with outdoor activities.
Action Step
Make a list of all the reasons you aren’t working out. Then come up with solutions that fit your schedule, your lifestyle, and your interests.
© American Institute for Preventive Medicine
Mental Health
Parents face many issues in raising children. Issues focus on seeing that the children are:
* Safe
* Cared for (physically and emotionally)
* Taught right from wrong
* Guided to deal with the stresses of life stages in order to learn how to become independent adults
Parenting is not easy. Being an effective parent takes know how, time, and commitment. All parents face problems from time to time in dealing with their children. However, when problems become the “norm” and they frequently interfere with your life or your children’s lives, you may want to consider professional help.
Questions to Ask
Self-Help
* Take courses in effective parenting, such as Systematic Training for Effective Parenting (STEP) and STEP of Teens. Check local community education programs for places where these are offered.
* Follow the principles generally agreed upon by professionals to be important in effective parenting:
– Unconditional love. This means that you love your child without exception and you let your child know this. Unconditional love is always present even when the child has misbehaved. Let your child know when you do not like their behavior, but that you love them.
– Constructive discipline. Set and stick to specific standards of behavior. This is an important part of readying your child to adjust to the world. Discipline should take the form of “do’s” rather than “don’ts.” Carry through with consequences when you say you will. Don’t make idle threats. Discipline should be:
1. Consistent – Don’t undermine your spouse and don’t change what is or isn’t acceptable behavior from one day to the next.
2. Clear – Tell the child specific rules to follow and the consequences of not following these rules.
3. Private – Do not publicly humiliate your child.
4. Reasonable – Give the child a reason they can understand.
5. Flexible – Take your child’s point of view into account.
6. Independence promoting – Allow your child an expanding role in decision making.
7. Authoritative – Make a decision and stick to it.
* Make time for your children. This includes playing, talking, listening, and teaching them how to do things around the house in addition to family activities.
* Make time for your spouse (if applicable) and yourself. It is an easier job to be an effective parent when you and your partner have a solid, loving relationship. Also, make time for yourself and do something you enjoy. This will help you avoid being overwhelmed. Children need to know that everyone in the family is important and that they are not the center of the household.
* Teach right from wrong. Parents need to teach basic values and manners so the children will function well in society. Be honest and show respect, moral values, and kindness in dealing with your children.
* Listen. Good communication between parent and child is vital. It lets children feel that their ideas and feelings are important. Even if you don’t agree with them, don’t criticize their ideas. However, reinforce the idea that even though the two of you may have differing opinions on certain subjects, certain behaviors will not be acceptable (i.e., taking drugs, drinking, etc.).
* Guide your children. When they have problems, offer them “suggestions” rather than “should do’s” or “better not do’s.” This encourages them to find their own solutions.
* Be realistic. Expect to make mistakes and allow your children to make mistakes. Be aware that they have many outside influences to deal with, such as peer pressure, which may conflict with your teachings.
* Praise your children. Give compliments to your children for doing something well.
Special Parenting Concerns
In today’s complicated world, life or death issues now face parents in raising their children. These include:
* Drug/alcohol abuse
* AIDS
* Random violence
Raising children is complex. It requires a range of skills and knowledge. Today’s parents must have a firm handle on how to effectively deal with their children regarding the concerns listed above. The following suggestions can help parents understand these special parenting concerns.
* Educate yourself. Learn all you can about the subjects in the previous column by reading and talking to professionals who deal with these topics.
* Know the warning signs of drug and alcohol use
– Abrupt change in mood, attitude, or appearance
– Decline in performance and/or attendance at school or work
– Resistance to disciple and/or “authority” figures
– Withdrawal from family and/or friends
– Recurrent fights
– Increased borrowing (or stealing) of money from parents, siblings, employer
– Replacing old, stable friends with new, unstable ones
* Educate your children. Make them aware of the many dangers of drug/alcohol abuses and unsafe sexual practices. Talk to them about AIDS and how to prevent it through abstinence or safe sex. If it is not easy for you to talk to your child about these issues, arrange for other knowledgeable and caring persons to do so.
* Communicate. Talk to your children and let them know that they can count on you in a crisis.
© American Institute for Preventive Medicine
WELL-BEING
Bad habits may be hard to change, but it can be done. Smoking, for example, can be stopped. So can alcohol abuse.
If you could only … but why don’t you? Scientists at the NIH study what happens in your brain as habits form. They come about through repetition. Brushing your teeth in the morning is a good habit. Reaching for a cigarette-bad habit.
Habits trigger pleasure centers in your brain. First, focus on becoming more aware of your bad habits. Then try these strategies to counteract them:
* Avoid tempting situations. If you don’t buy candy bars, it won’t be as easy to eat one.
* Prepare mentally. Think about how you want to handle it and mentally practice what you plan.
* Enlist support. Ask friends, family, and coworkers to support your efforts to change.
* Replace unhealthy bad habits with healthy ones. Exercise or try a new hobby.
* Reward yourself for small steps.
© American Institute for Preventive Medicine