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Keeping New Year’s Resolutions

New Year’s Eve has always been a time to reflect on the changes we want (or need) to make and to resolve to follow through on those changes. Every year clients of mine tell me their lofty plans for New Year’s resolutions- find a boyfriend, lose weight, get healthy, quit smoking- and inevitably, like most people weeks later when I ask about the progress of their resolutions, they confess that they have abandoned their goals. Striving for positive change is important; by following some basic steps, you can improve your chances to achieve your goals.

Set reasonable expectations. Too often we set the bar too high. If you set unrealistic goals you will be doomed from the start. You will find yourself discouraged, lacking motivation and eventually facing failure. Be reasonable with your expectations of yourself- instead of a goal to lose fifty pounds, try to lose 10 and then reassess from there. If you believe your goal is attainable, then you will be driven to meet it.

Don’t be overly ambitious. It is hard enough to focus on making one positive change at a time, yet many people overload themselves with several resolutions. Trying to quit smoking, to better manage your finances and to start exercising regularly is a lot of responsibility to take on all at once. Tackling goals one by one will be far less overwhelming and will improve your chances of success. Remember, January isn’t the only time of year we can resolve to improve our lives; once you meet your goal, then plan to tackle another.

Determine an action plan and the steps you will take to meet your goal. If your goal is to be healthier, define the steps you will take to get there- eat 4 fruits and vegetables a day, get at least 8 hours sleep, schedule a physical, etc. Make sure these steps are reasonable for you, as discussed above, and don’t make your action plan more than you can handle. A resolution without a plan of action is merely wishful thinking.

Develop a support system. If you are committed to making change, share your plan with your family and friends. They can help push you and encourage you along the way. Some goals may be too big to face alone, such as losing weight or quitting smoking. Consider seeking out a support group in the area or online if you need it. Talking to people who are struggling with the same changes as you can help you move forward and meet your goal; it helps to know you are not alone.

Reward yourself. Recognize the positive changes you’ve made and reward yourself along the way. Take pride in your accomplishments and share your progress with others. Once you pass certain milestones, plan a treat for yourself, for example- once you hit your weight lose goal treat yourself to a night out. By setting rewards for yourself you have something to look forward to in addition to the self satisfaction you will feel.

If at first you don’t succeed, try, try again. Be flexible and don’t lose sight of your goals. If you fall off track, don’t wait until next year to try again. Evaluate your progress and think about where you failed and adjust your goal and action plan to something that is more attainable.

We could all benefit from some changes in our lives, so take advantage of the tradition of New Year’s resolutions to look back on the past year and evaluate something about yourself to improve upon in the year ahead.

Michael Oberschneider, Psy.D

Director and Founder

Ashburn Psychological Services

Coping with the Winter Blues: Understanding Seasonal Affective Disorder

It is easy to understand why, this time of year, many are struck with a case of the winter blues.  We leave for work before the sun comes up and head home in the dark barely glimpsing daylight.  As the days get shorter and colder many find themselves dealing with sadness, increased appetite and excessive sleeping.  What they may be experiencing is more than a case of the winter blues, but rather seasonal affective disorder, or SAD.  Many of my clients suffer from this disorder and often they just expect it is a part of the season that will pass, but there are treatments that can alleviate or lessen the symptoms.

SAD is a mood disorder associated with depression and related to seasonal variations of light. SAD has been linked to melatonin, a sleep-related hormone secreted by the brain’s pineal gland.  This hormone, which can cause symptoms of depression, is produced at increased levels in the dark.  So, as the days become shorter, these effects are felt by an estimated 6% of Americans.  Eighty percent of those who suffer from SAD are estimated to be women, though the reasons for increased depression in women are not yet understood.

According to the National Institute for Mental Health, SAD symptoms include: regularly occurring symptoms of depression (e.g., excessive eating and sleeping and weight gain) during the fall or winter months; full remission from depression occur in the spring and summer months as well as a craving for sugary and/or starchy foods.  Just as sunlight affects the seasonal activities of animals, such as reproductive cycles and hibernation, SAD may be an effect of seasonal light variations in humans.  As seasons change, there is a shift in our “internal clocks” or circadian rhythm, due partly to these changes in sunlight patterns.  This can cause our biological clocks to be out of “step” with our daily schedules. The most difficult months for SAD sufferers are January and February.

Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin.  Although, there have been no research findings to definitively link this therapy with an antidepressant effect, many people respond to the treatment.  The device most often used today is a bank of white fluorescent lights on a metal reflector and a shield with a plastic screen.  For mild symptoms, spending time outdoors or arranging homes and workplaces during the day to receive more sunlight may be helpful.  One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright light.  If phototherapy doesn’t work, an antidepressant medication may prove effective in reducing or eliminating SAD symptoms, but there may be unwanted side effects to consider with medication.

If you or someone you know struggles with depression this time of year, you should contact your physician or a mental health professional to accurately determine A diagnosis and treatment. Keeping an accurate log of your mood, energy, eating and sleeping habits over time will be helpful for determining whether any changes are in fact seasonal.  Although you may be tempted to boost your exposure to light around the home, consultation with a medical professional will be important because the intensity, frequency, and duration of light treatments may vary from individual to individual.  Additionally, a professional may recommend other forms of treatment in addition to light therapy, such as cognitive-behavioral therapy and/or medications.  Our psychologists and psychiatrists are available to answer your questions at www.ashburnpsych.com

Remember that small things like a walk on a sunny winter day can be a boost both physically and mentally. And spring is only a few months away!

Dr. Oberschneider

Founder and Director

Ashburn Psychological Services

Postpartum Depression

As new parents you are likely experiencing a number of feelings — both highs and lows. This is very normal, and as many as eighty percent of new mothers (and some new fathers) suffer from what we call the “the baby blues.” Symptoms are short lived, ranging from a few hours to a few days, and typically involve feelings of isolation, headache, tearfulness, hypochondriasis (i.e. unsupported bodily worries), irritability, sleeplessness and impaired concentration.  The baby blues is not the same thing as postpartum depression, nor is the baby blues a definite precursor for postpartum depression.

Postpartum depression (PPD), also called postnatal depression, is a form of clinical depression that affects new mothers (and sometimes new fathers) after birth and within the first year postpartum.  The condition is surprisingly common with studies showing that about 5 to 9 percent of women will develop postpartum depression; however, less than one in five of these women will seek professional help.

PPD symptoms include, but are not limited to, the following:

Guilt * Emptiness * Sadness * Feeling inadequate in taking care of the baby * Hopelessness * Low self-esteem * Social withdrawal * Becoming easily frustrated * A feeling of being overwhelmed * Inability to be comforted * Sleep and eating disturbance Decreased sex drive * Spells of anger towards others * Impaired concentration and speech and writing * Low or no energy * Increased anxiety or panic attacks * Exhaustion

Ashburn Psychological Services has a highly trained team of pediatric, child, adult and geriatric PhD and MD specialists.  If you have any questions or concerns regarding postpartum depression for yourself or your spouse as new parents, one of our well trained professionals will speak to you by phone.  If needed, that clinician will then schedule a consultation with the most appropriate team member to develop a treatment plan that is right for you and/or your spouse.  Treatment at Ashburn Psychological Services may involve individual therapy, a postpartum group, a parenting group, parent education and guidance meetings or parent-infant bonding and attachment work with a licensed clinical psychologist, or a medication consult with one of our board certified adult psychiatrists.

We are here to help, and we invite you to call our office manager, Renee Rider at (703) 723-2999 to speak with one of our clinician’s.

Ashburn Psychological Services now has offices in Ashburn and Leesburg to better serve you.

Dr. Michael Oberschneider

Founder and Director

Ashburn Psychological Services

Poplar Springs Hospital:  Residential Treatment Center

Ashburn Psychological Services Director, Dr. Oberschneider, met with representatives from Poplar Springs Hospital, a highly regarded residential treatment center in Petersburg, VA.  Poplar Springs has several programs for children, adolescents and adults in need of residential care.  More specically, they offer a residential center for adolescent females between 11 and 17 years of age, a residential treatment center for sexually abused youth; males between 11 and 17 years of age, an adolescent acute unit, an adult acute unit and an active duty military unit for service members from all branches of service.

Ashburn Psychological Services and Poplar Springs Hospital will work closely to support our Northern Virginia families in need of residential care.  For additional information on Poplar Springs, please contact Melissa Mitchell, NoVa Community Liaison for the hospital.

Dr. Oberschneider

Founder and Director

Ashburn Psychological Services

Dr. Amy Gordon Presents at Loudoun County Public Schools

Dr Amy Gordon, a clinical and neuropsychologist of the Ashburn Psychological Team, presented at the Loudoun Education Alliance of Parents (LEAP) on October 14th. The panel of local experts discussed the impact of technology on our student children and teens. Dr. Gordon spoke in place of Dr. Michael Oberschneider of the team, as Dr. Oberschneider has been kept quite busy with his newborn. Below is the link to LEAP and the excerpt for the evening.


The panelists for this evening will be:

  • LCPS Director of High School Education David Spage, who will speak about LCPS policies regarding the use of personal technology devices in the school.
  • Deputy James Spurlock of the Loudoun County Sheriff’s Office, who will present the cell phone portion of his department’s Internet Safety Workshop.
  • Michael Oberschneider, founder and director of Ashburn Psychological Services. Dr. Oberschneider will address the psychological impact of technology on children.

The Loudoun Education Alliance of Parents (LEAP) is a non-partisan network that promotes interaction between parents, teachers, School Board members and members of Loudoun County Public Schools administrative team.

Each two-hour program features a panel discussion on topics of interest to parents and members of the community at-large and an update from LCPS Superintendent Edgar B. Hatrick III. Each LCPS school elects a delegate from its PTA or PTO to attend LEAP meetings. However, members of the public are always welcome to attend.

Review of the evening’s panel discussion…

LEAP Learns About the Dangers of Texting

Boundaries…

That’s what the three speakers at the October 14th meeting of the Loudoun Education Alliance of Parents (LEAP) told parents they need to put in place when they allow their child to have a cell phone.

Why?

Recent studies state that 22 percent of teenage girls and 18 percent of their male counterparts have sent nude or semi-nude pictures of themselves using a cell phone.

37 percent of girls and 40 percent of boys have sent a sexually explicit text message.

The average teen sends or receives 2,500 text messages a month.

35 percent of students say they have used a cell phone to cheat in school.

Teens are 23 times more likely to have a traffic accident while they are texting.

Overuse of electronic devices can lead to a condition called “infomania” or “digital autism.” This is a condition where someone is so involved or overwhelmed by a constant stream of texting or communicating that they lag in personal development and the development of interpersonal social skills.

Some teens become so involved with their cell phones that they actually go through withdrawal symptoms similar to alcoholism when they’re taken away. “If you have separation anxiety in your household that needs to be addressed,” said Deputy James Spurlock of the Loudoun County Sheriff’s Office.

Spurlock told the LEAP delegates about some things they didn’t know about their child’s cell phone.

Pictures taken with a cell phone are cached in a database by the cell phone’s service provider. Spurlock said anyone with the phone’s access code, which can easily be obtained, can access this cache of photos, even though the cell phone user has deleted them from the phone itself.

Spurlock said such photos are retrieved and pedaled to pornographic sites; many of them overseas where trafficking such pictures is less legally risky. He said a nude photo recently taken in Fairfax turned up on a pornographic site in Spain.

Geotagging is another feature most parents don’t know about. Each photo taken with a cell phone records the time and location that the photo was taken. Using this information, Spurlock said a stalker can determine that a picture was taken at a specific address and easily locate that address.

Web sites where ex-girlfriends and ex-boyfriends can post embarrassing pictures of former loves are commonplace, Spurlock added. Such sites are often monitored by third parties looking for pornographic images to post elsewhere.

All of this is done, Spurlock said, without the knowledge or consent of the person who took, or was the subject, of the original picture.

Spurlock also referenced the “Superman Complex.” This is texting a bold or offensive message to someone that you would never say to their face. Distance makes people grow much bolder.

Domestic abuse is another area in which misuse of cell phones has become common. Someone can text a spouse or girlfriend or boyfriend constantly about where they are, what they are doing, what they are wearing, or who they are with. “It’s a mechanism to control them at a distance,” Spurlock said.

Girls aren’t the only targets of such behavior. “Don’t think it’s just your daughters at risk,” Spurlock warned.

Legal agencies usually get involved in inappropriate use of cell phones only after something tragic has happened, Spurlock said. Generally speaking, laws governing such inappropriate uses are three to five years behind their initial occurrence.

Spurlock warned that parents will be behind the technological curve of their children, who were raised with, and therefore more comfortable with, emerging technologies. “Unless your profession is on the cutting edge, you are a few steps behind.”

Dr. Amy Gordon of Ashburn Psychological Services said she is seeing cases of sleep deprivation caused by texting. Teens will sleep with a cell phone near them on the bed and feel compelled to respond to text messages at all hours of the night.

Not receiving texts messages can cause just as much anxiety as receiving too many, Gordon added. “If they don’t receive texts they feel they are out of the loop.” She said the teen begins wondering if they are now the one everybody is texting about behind their back.

Another trend Gordon has seen is children e-mailing a parent up to 15 times a day in reference to simple decisions, such as which color shoes to buy. This can lead to a lack of personal growth and an inability to make decisions, she said.

Gordon also sees a lot of children who divorce themselves from family activities, such as vacations, so that they can text. “Texting has removed the child from their current environment.”

Loudoun County Public Schools (LCPS) Director of High School Education David Spage went over School Board Policy §8-34, which regulates the use of cell phones in school and mirrors the Code of Virginia. Cell phones can be present in school, but can’t be used during the school day without permission. During his five years as principal of Potomac Falls High School, Spage said he had many battles over the use of cell phones in school. “It’s going to be a battle. It’s going to be a battle on their turf.”

Spage said students will often say they are “checking the time” when caught with an active cell phone in their hand. (This is a particularly popular excuse after the change from standard time to daylight savings time when school clocks can be wrong.) His response: “Is that your final answer? We can easily check.”

Spage said he told students he really didn’t want to be the cell phone police. “I want your phone as much as you want me to have it.”

There are times when administrators know enforcing the no-cell-phone-use-in-school rule is futile, Spage admitted. Such was the case during a recent fire drill at a high school. As soon as the students were ushered into the football stadium “it was like a cell phone convention.”

Besides outlining the problems associated with cell phone use, the panel offered some ways to ease or eliminate these problems:

· Model the behavior you want to see in your child. Don’t be attached 24-7 to your Blackberry. Don’t send the message to your child that a text message or e-mail is more important than they are.

· Set aside times, such as meals, when texting isn’t allowed.

· Make your child leave their cell phone in a common area, such as the kitchen, when they go to bed.

· Insist your child hand over their cell phone for periodic inspections. If they’re not engaging in inappropriate activity, this should not be a problem. “We’re the parents. Our job is to keep our children safe until they know better than we,” Spurlock said. There are ways to get around such inspections, however. A teen can tap into a wireless network – such as the ones available in many restaurants – and send messages that won’t leave a record on their phone.

· Know the capabilities of a cell phone before you hand it to your child.

· Talk with your cell phone provider about filtering out certain features.

· Check Web sites that list abbreviations and terms used by teens online so that you can decipher their messages. Spurlock said he has a dictionary of such terms that is now more than 300 pages. “You’ll never know it all.”

The next LEAP meeting will be at 7:30 p.m. Wednesday, November 11th, in the School Board Meeting Room of the School Administrative Offices in Ashburn. The topic for the evening will be “Moving the Mountain – How to Motivate Your Child.”

LEAP meetings are free and open to the general public.

 

 

Screen Time for our Children, our Teens…and Ourselves

Renee  Sklarew
Freelance Writer
Northern Virginia Magazine
www.northernvirginamag.com
DC Parenting Teens Examiner
www.examiner.com/x-4267-DC-Parenting-Teenagers-Examiner
301-706-2154
reneesklarew@msn.com

My husband and I are always worrying about the amount of time our kids spend on the internet or watching TV. During a recent interview with Dr. Michael Oberschneider, our region’s leading authority on screen time issues, I heard some practical advice I want to share.

Dr. Oberschneider of Ashburn Psychological Services says “How can you expect your teens to be more balanced about screen time, if they see you staring at a screen or Blackberry all day?” He says parents model behavior for their kids! That comment reminded me of a recent basketball practice when I noticed most of the parents focused on their cell phone screens the entire time. Some were texting, some were reading emails, but for the most part, there was little interaction between adults.

Oberschneider says that it’s such an irony for parents to complain about their kid’s lack of attention and tendency to depend on screen time, especially when they can’t turn it off themselves. He describes his observation of a visit to Costco on the weekend and seeing excited families carrying out  huge flat screen televisions, as if they are “coming home from the hunt with a bear!”

Regarding kids with academic problems and signs of nervousness, Oberschneider explains: “I would say there’s a tendency in our society to focus on the labels and diagnosis more than there needs to be. For over half of kids that come in here, the parents say ‘fix my kid, he’s ADHD or OCD.’” In Oberschneider’s practice, he observes that seven out of ten families come to him convinced their child has a diagnosable disorder.

“The kid may have attentional problems, or anxiety, or sensory problems, but it could be secondary to family dynamics. In reality, when we slow things down, and work on the way families engage, it’s not surprising that the anxiety goes away. The impulsivity diminishes,” says Oberschneider.

He recommends to parents that they try to spend more time talking–and the perfect place is at the dinner table. In our region, Oberschneider recognizes the reality of long commutes and long days at work. Then there’s basketball or play practice. Of course, making dinnertime a daily ritual is challenging. But we have to try, Oberschneider believes.

In his practice, he works to help parents become more in sync and more consistent. The result–“often the symptoms dissipate.” He says to consider whether your kid is acting out. “Attention symptoms often indicate that they’re in need–that they want more time together.”

He also recommends we lower pressure and stress on our kids to achieve. Oberschneider tells this story of one of his patients, a prominent and successful father of a three-year-old. The man asked: “Doc, what do I got to do to get my kid into Harvard?” Oberschneider was obviously shocked, and he answered, “Why don’t you let him be three, four and five.” The best thing any parent can do, The psychologist explains, is to expose them to all kinds of things, but let them be a kid.

Oberschneider is a columnist for The Washington Post, he’s won the Top Psychologist award from The Washingtonian.

Watch Dr. Oberschneider speak on stress and the economy on local news channel 8.

Oberschneider’s practice offers a workshop on parenting difficult children. It covers:

  • Developmental perspectives on age appropriate behaviors
  • Parenting strategies and techniques
  • Self care and support

Classes are led by Ashburn Psychological Services psychologists.  Please contact the office manager, Renee Rider, for more information at ashburnpsych@gmail.com.

Read more of my articles on technology and teens here.

How Much Screen Time is too much for our Children and Teens?

Between watching television and videos, Twittering, surfing the Internet, texting and playing computer or video games, it seems that our kids are spending more of their time than ever looking at some sort of screen, which begs the question — How much screen time is too much?  As a psychologist, of course I’ve always been witness to the extreme cases.  However, over the past few years, screen time concerns rank up there for why kids and teens are coming to therapy.  This Summer I worked with several teenager boys who were spending the majority of their free time gaming in isolation with limited, and for some, no peer related social contact.  I also see several teenagers who have great difficulty managing their texting time.  More and more elementary aged children I work with can’t seem to get enough of their handheld gaming devices – DS, Gameboy, PSP, etc.

Research and common sense tell us that as the amount of time spent watching television and playing video games goes up, the amount of time devoted not only to homework and study, but other important aspects of development such as social skills and physical activities decreases.  Moreover, there are studies that indicate it is not only the opportunity cost of lost time that could have been better spent on other activities that we should be concerned with, but that too much television during key developmental years is linked to subsequent problems later in life.  Although most studies have focused on the impact of violence and sex and the influence of commercials, research now suggests that the amount of time children spend in front of the screen is an important predictor of cognitive, behavioral, and physical outcomes in children, including academic performance, bullying, attentional deficits and obesity.  The impact of gaming has been so tremendous on our children and teens in the research that the Fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-V) will reportedly have “Video Game Addiction” as a formal disorder when it’s published in 2012.

The American Academy of Pediatrics currently holds the position that children two years and younger should watch NO television and should have NO screen time.  Children three years and older should, according to the American Academy of Pediatrics, have very limited screen exposure.  The Academy’s position is supported by the research in this area, and this has been their position for parents for years now, yet we as parents do not appear to be listening.  So many parents I work with want to believe in the Baby Einstein series, for example, even when the studies show no benefits in cognitive development for children who watch that show.  In contrast, some of the research on the Baby Einstein series actually reveals a delay in language development for toddlers who watch the show.  So why is Baby Einstein, Sponge Bob Square Pants, Disney, etc., winning out over the scientifically proven position of American Academy of Pediatrics?  I think it comes down to time management and the mere fact that most of us are living very busy lives.  Screens are wonderful distractions for our toddlers, especially at those times when we as parents have only two hands and way too much to manage.  Just remember, while TV as babysitter may seem like a good idea for you and your little one at the time, there may be consequences later.

Psychologist, Kenneth Gergen, a senior research professor at Swarthmore College, coined the terms “digital autism” and “absent yet present” to explain how technology is muting the quality of our social lives and our capacity to engage fully — not just for our kids and teens but also for us as adults.  Gergen points out that you could be physically present at a dinner date but mentally absent as you are texting away on your Blackberry underneath the tablecloth.  I had the most curious “absent yet present” moment the other day with a father and his son, in which the father expressed great frustration in his son’s “X-Box 360 addiction” all the while clicking away on his Blackberry during the session.  And we’ve all viewed in awe the teenager’s “absent yet present” ability to text while doing just about anything within a given moment.

I agree with Gergen that there are fewer and fewer moments to be fully present and that technology is pushing us all as a society toward a faster pace.  Screens are everywhere now – the back of our car, plane and taxi cab seats; they’re in waiting rooms and on our phones.  For our children and teens, the lure of the screen is always there, which is a problem when screen time interferes with what’s really important, as it sometimes can.  So what’s the solution?  In my opinion, It’s really about finding that balance as parents in our screen time use for our children.  Technology, if used in moderation, can and should inform and complement our children’s lives.  Gaming can assist in our children’s hand-eye coordination, fine motor skills, spatial relations, and many games can be educational.  Films and TV shows can be social and can serve as a tool to provide dialogue and greater meaning to an idea or moment as a family.

Here are a few tips to help you and your child/teen kick off the school year:

-         Have a “getting back into a routine talk” with your child and teen.  The talk should be positive and should focus on areas in which you as parents feel a need to reintroduce expectations and structure as our children and teens get back into the school year.

-         There should be no TV in your child or teen’s room.  With an average of 4 TV’s per household these days, your child or teen may already have a television in their room.  If that’s the case, closely monitor their use, as removing the TV will seem like undeserved punishment.  But f your child or teen does not have a TV or gaming system in their bedroom, best to keep it that way.

-         There should be no TV during meals.  An alarming number of families eat their meals in front of the television, restricting the opportunity for family conversation.  Exceptions can be made for special occasions.

-         Pre-plan all television shows and tape programs when academic or other commitments are pressing.  This reinforces the message that we work before we play and good work brings about a well earned reward (good life lessons to learn in childhood).  Also, when your child or teen is watching a preplanned show of their choosing and of your approval, they are not aimlessly flipping through channels, but are using their allotted TV time to watch quality programs.

-         Make screen time social.  Screen time can compliment our time together as a family with a movie night, or with playing a video game together.

-         Keep track of your child and teens screen time and stick to your agreed upon limits.  Additionally, we as parents shouldn’t forget that what we model to our children and teens has a powerful reinforcing impact on their learning and behavior.  As parents, we may want to reassess our own screen time management in leading by example.

Dr. Michael Oberschneider

Founder and Director

Ashburn Psychological Services

www.ashburnpsych.com

By Maggie Avedisian, Ph.D.

Clinical Child Psychologist

This is the first post in a series of guest contributions on coaching children by Dr. Maggie Avedisian who sees adults, couples, children and adolescents as a psychologist in private practice here at Ashburn Psychological Services. With doctorate and post-doctorate specializations in both clinical and developmental psychology, Dr. Avedisian is also the proud mom of two athletic superstars. She can be reached at (703) 723-2999 or by email.

As each Fall athletic season begins and boys are recruited into (or placed onto) various school and county leagues, my voicemail and e-mail Inbox receive an inevitable bombardment of concerns from pare nts about the “best coach.”

Parents often have the same concern season-upon-season: “My sons’ coach is mean and I don’t think he can succeed with someone mean;” “His self-esteem is being harmed;” and of course, “What should we do?” I rarely hear from the parents who love their sons’ coaches: obviously, they have no complaints.

In an effort to address the question of what makes a “perfect” coach, I turned to parents who love their sons’ coaches, talked with coaches, looked at the recent research on the effects of athletic coaching styles on boys, and sought the advice of a life coach (*I should note that while there are many similarities about coaching boys and girls, the differences illustrated in research literature are strong enough to separate the topics, and focus on only coaching boys in this article.)

The first goal of my journey was to address the complicated question of how to best coach boys in team athletics sports, the second was to identify the responsibilities of parents, and, finally, to get some understanding of what works to motivate young boys.

Boys generally from age five (but as early as 18 month olds) are often placed into organized sports. Some parents have the high hopes that their son is a potential superstar. Some say they just hope for a little exercise. Others say they hope their children can develop meaningful friendships through team activities. Parents, regardless of their reason for placing their son on a team, want the “perfect” coach for their son. What is the “perfect” coach for parents?

Coaches also have various hopes when they take on the commitment of training boys. Some coaches are fathers who want to spend more time with their children. Others want to impart a love for the game. And, still, some want to provide leadership for boys. Most coaches, regardless of their hopes for winning, want to be good coaches (note: not “perfect” coaches). The qualities of a good coach are often listed in psychology and other research literature as patience, leadership, and love of the sport.

A coach is defined as someone who gives instruction, tutors, trains and directs the people who are working with them. In examining the broad picture of coaching in general, I spoke with Jayson Blair, a prominent certified life coach in Loudoun County, Virginia, who works with adolescents and young adults who struggle with motivation, self-esteem, direction, attention, organization, interpersonal relationships, realistic expectations and social skills. He says that, in many ways, these are the same issues that athletic coaches have a chance to help at an earlier stage.

Coaching kids in any arena of life – be it athletics, teaching, or life coaching – is a huge responsibility, and Blair says coaching is a process of teaching skills, helping to develop intuition, self-awareness, building character and modeling the real world in a safe and encouraging environment. Some of the primary techniques that help make good athletic coaches, according to Blair, are to understand and motivate players and to help them grow through a safe process that will be strikingly similar to the not-as-safe world they will face beyond 18. Winning can be important, Blair says, “But it is in making mistakes, losing and losses that we learn the most about ourselves and have the greatest opportunity to grow.”

Coaching a team, Blair says, requires special characteristics.

Blair points out that the being able to provide each individual with both positive and negative feedback can be difficult to manage in a team situation. But the challenge, he says, goes far beyond equity of attention.

“The challenges each child brings to the setting can be a good basis from which to find ways to motivate them individually and teach them how to work together,” he says, “but coaches must also work to understand each player and attempt to tailor approaches individually while taking into consideration the broader needs of the group, and how each individual approach impacts the larger ecosystem that includes the players, other coaches and parents. In this, they are teaching young people how to be responsible in a broader world beyond just themselves.”

Blair sees the most valuable qualities in coaches, when excluding the role that the understanding of the sport itself, are strong powers of observation, intuition strong enough to make smart decisions and intelligence and strength that allow them to solve complex interpersonal equations. Blair says coaches need to understand and modify their coaching styles to individual players, while managing the collective impact on the team’s ecosystem, in order to develop skills and character both on and off the field.

Parents reasons for placing their children in competitive athletics is often based on their understanding that team sports is important developmentally for socialization, leadership, understanding how to take direction and discipline to enhance character. Coach Bowman, a well respected coach for Loudon County, Virginia football team, includes in that array, a child’s desire to be on the field. He emphasizes that a children’s desire to be there is a big part of the mix of things going right on all levels. Thus, as the old adage goes, “you can lead a horse to water…”

With all the best intentions for their children, parents often forget (or neglect) their children’s desires. There is no doubt that there are many “wannabe” fathers who hope their sons “make it” because they did not.

This is not a myth. Mothers come to me frequently stating their sons (regardless of ability level) have no real desire to play the game, but do so because their fathers push them. Ask your child and talk about their desire to participate. Know what your child desires. Ask your sons coach what they think. By encouraging this dialogue you will find that some should not be on the field. Most parents know these truths about their own complicated motivates, and often use the excuse that the coach is not doing what is needed to keep their son motivated.

Maybe the weakest link is not coaching style, maybe the weakest link is the child’s desire to be in competitive sports and the refusal of some parents to see this apathy in the name of their vicarious redaction of their own youth. It seems, in this area, that above all else, coaches need understand the desires of parents, but not cave them, and, instead to learn to place oneself in the shoes and eyes of their players and act in their best interests.

“A parent could come to a soccer coach and say that they want their child to be a forward just like a parent might walk into my office and say that their child might need to work on managing their finances,” Blair says.
“In reality, as a coach, I need to listen to the parent, but I also need to get their child working on what’s the best opportunity for them grow, whether its playing as the goalie or learning organization and empathy first, before finances and academics.”

Parents can akin coaches to teachers. There is no perfect teacher or perfect coach. One child adores the teacher and the other finds them intolerable. The same happens on the field. I find that often in both situations children adapt better than their parents do. I also find parents fueling fires that do not exist for children. Needless to say, but I will…do not talk badly about teachers or coaches to your children. It is very disconcerting to a child to have their parents belittle the authority of a coach or teacher, and then be expected to perform for that person.

The juxtaposition is cognitively and emotionally disabling for children, and often gives the children a real world example of hypocrisy from their own homes, as parents talk down coaches behind their backs and openly praise them and encourage their children to listen in front of the coaches faces With that said, this article was not intended to address the extreme end of abusive coaching, which is best dealt with swiftly and decisively by removing your child from the situation.

Results of a recent study by Coatsworth and Conroy (Developmental Psychology. Vol 45(2), Mar 2009, 320-328), showed that competence and self-esteem reflected perceived competence provided by coaches. In other words, when coaches provide praise, children seem to perceive themselves as more confident and capable of performing.

In this study, children did seem to think they could do better when coaches gave them praise. However, this does not suggest that children will do better, it suggests they “think” they will do better, which, in and of itself, is an important part of the battle. Does thinking positive lead to actions? The answer seems to be, sometimes. Positive self-image and belief in one’s ability can be the beginning of changing actions and behaviors. “I think I can”, “never give up”, “try and try again” are examples of how we hope to train children to stay motivated. In competitive athletics, the lines are blurred and the studies are nearly non-existent.

Should coaches provide false praise for children who are trying, but not really doing well athletically? As a developmental psychologist, I have absolutely no doubt that praise can provide a basis for developing positive self-esteem. The line of what’s too much or too little in this regard can be drawn, in many respects, when looking children at different ages and stages of development and athletic competition. Feedback is crucial to personal growth on the field. While clinically I know that the presentation of feedback is important, studies in on this topic are lacking. We know that negative feedback, when handled wrong, can be devastating.

So, should coaches not lie to children, but give only positive feedback? Joe Russo, a longtime coach of boys Lacrosse in Vienna Virginia (and highly respected by the parents on his teams) stated it like this “I try to establish a high level of player accountability early each season. This sometimes requires being strict and demanding.

Finding the proper balance of discipline and fun can be challenging. He goes on to say that “insincere pep talks” are not how he prefers to challenge his teams. A good coach, he stated, is willing to help a player by pointing out and teaching how to improve his game.

Since I believe that lying to children at any age is wrong, the question for coaches might very well be how to impart corrective messages or negative feedback in a way that helps the child learn, does not obscure the truth and teaches them that necessary losses and mistakes are the way that we learn and we grow. In other words, the goal, it seems, from a clinical perspective, is not too much unlike being a psychologist: helping people build their self-esteem so they honestly accept their strengths and weaknesses, and know that it is the strong child that can look at something that they are not doing well and tackle it with enthusiasm.

It should be noted, however, that if a child thinks that they can do better and doesn’t, it provides coaches what Blair likes to call a “teachable moment” where young people “can learn that their effort and improvements are important no matter the end result, that friends do not abandon each other when things get rough, that someone has to lose and how to do so with the same grace and understanding of the victory.” Most importantly, he says, “you won’t believe how many clients I have who come to see me as young adults and say that from their childhood on they have never felt someone truly believed in them.”

Parents who love their sons’ coaches tell me that the greatest quality they found in a coach was the ability to connect with their sons in order to help the youngsters improve skills. That connection is not readily quantifiable, although there is no question that the connection they speak of is not limited to athletics. It ranges from a high five, or a simple “good job”, “to try it this way.” They appreciate direction, attention and pushing their sons to the limit.

Yelling does not seem to bother most parents, and most parents who love their sons coaches are not too phased by some uncomplimentary names their sons may be given by coaches or teammates (my favorites are “Sleepy” and” Dopey”). While many parents use the line “I just want my sons to have fun,” they also do not like it when their team loses. That apparently is not fun, at least not for parents. The whole coaching package is quite a feat: providing individual attention, making the game fun, and developing a winning team.

I end this brief blog with Coach Russo’s quote that parents ability to align with the coaches philosophy is an important aspect of his ability to coach. “I consider it a great responsibility and privilege to coach young people and I see it as my duty to ensure that they play the game as it was meant to be played,” he states. “Parents and players who are aligned with this philosophy make coaching much easier.”

Note: This is a first in a series of posts on coaching children in athletics. Part II involves interviews with children and looking at their perspective on what makes a good coach. I would also like to thank Coach Bowman and Coach Russo for their time and thoughtful consideration of responses. Both coaches give of their time and energy without having sons on their teams. They do so for the love of children, and the game.

Thinking about Stress

Life can be stressful.   While the media bombards us with talk of war, recession, and layoffs, we are busy working, raising our children, and caring for elderly parents.   The content of our minds reflects the way that we live, with thoughts rattling around all day and sometimes well into the night.  We review, plan, worry, and obsess, and can end up feeling stressed and out of control.

So, what can you do to manage your level of stress?  The common wisdom is that you should change how you think:  stop worrying and replace the negative thoughts with positive or more rational thoughts.   Think better and you will feel better.   Right?

This may work for some people, at least in the short-term.  But for most of us, this not a realistic long-term strategy.  Trying to change the content of your thoughts can be a very frustrating experience.  You push a thought away only to have it come back, sometimes stronger.   The realization that your thinking is “out of control” or at least beyond your control, can result in feelings of helplessness.   Why can’t I change this?  What is wrong with me?  Why can’t I control my thinking?

If controlling your thoughts doesn’t work, what can you do?  The solution is to give up the fight, to let go of your efforts to control your thoughts.    Even though you may not be able to change the content of your thoughts, you can change your relationship with your thoughts, the meaning that they hold for you.

Rather than viewing all of your thoughts as being true, valid, and important indicators of who you are and what your world means, try thinking of them as nothing more than habitual patterns that reverberate in your mind.   They are, for the most part, outside of your control.  They just sort of “bubble” up out of nowhere, products of your past history, your experiences, the media, and the world around you.  You can’t control them and you don’t need to control them.  You can accept them for what they are.

Practice taking the perspective that you are separate from the contents of your mind.  A useful metaphor is to think of your thoughts as being like cloud formations in the sky.  You can see how they form and change, but you know that you cannot control them, and you have no reason to try.  They simply are what they are.   Even though your thoughts may not be pleasant, as long as you view them as “just thoughts” and don’t imbue them with any special significance, their power to affect your mood and behavior is greatly reduced.

If you can cultivate this perspective and begin to let go of your need to control your thoughts, you can devote more energy to living the life that you want to live, and you may find that some of the stress and worry in your life will begin to fade away.

Dr. Albert Jerome is a Clinical Psychologist who specializes in treating anxiety, depression, and stress disorders.   To speak with Dr. Jerome or to schedule a consultation, he can be reached at Ashburn Psychological Services at (703) 723-2999.  Below please find Dr. Jerome’s bio.

Albert Jerome, Ph.D.

Dr. Jerome is a Licensed Clinical Psychologist.  He received his Ph.D. in Clinical Psychology from Ohio University after completing internship training in the Department of Behavioral Medicine and Psychiatry at the West Virginia University School of Medicine.  Further post-doctoral training was completed at NeuroScience, Inc. in Herndon, VA.

Dr. Jerome’s clinical practice focuses on anxiety disorders, health psychology, and problem behaviors among children and teens.  He specializes in treating panic disorder, obsessive-compulsive disorder (OCD), generalized anxiety disorder (GAD), social phobia, specific fears, (such as fear of flying), and childhood anxiety disorders.  His work in Health Psychology includes treatment of headache and chronic pain, health anxiety, and tobacco and drug use.  A wide range of problem behaviors among children and teens are addressed through a combination of individual therapy, behavioral reward systems, and parent training.

Dr. Jerome employs the latest in evidence-based therapeutic interventions, blending  Cognitive-Behavioral Therapy (CBT) with mindfulness training, Acceptance and Commitment Therapy (ACT), and solution-focused therapy.  A tailored, individualized treatment approach is developed through an active collaboration with each client or family who seeks his services.

Dr. Jerome has been the recipient of more than 20 research grants from the National Institutes of Health (NIH) and the National Institutes of Mental Health (NIMH) for the design, development, and evaluation of self-help and minimal contact behavior change programs, and he is a recognized expert in the area of gradual reduction techniques for tobacco cessation.

Ashburn Psychological Services has been honored this year with Dr. Michael Oberschneider, the founder and director of the practice, being recognized by his peers in the Washingtonian’s (July 2009) “Top psychologist” category.  Dr. Oberschneider, who also wrote a piece in The Washington Post earlier this year on the impact of the economic crisis on mental health, was featured on News Channel 8’s “Let’s Talk Live” and has since contributed to an article for the Washingtonian Magazine with professionals across disciplines on preparing students and parents for returning to school.

APS’s life coach, Jayson Blair, was honored by the Associated Press, The Washington Post, The Independent of London, WNYC Radio and NPR for his work providing peer-support to those with serious mental illnesses and his life coaching at the practice.

APS welcomed four new members to the team in 2009, Dr. Joseph Novello (child, adolescent, adult and forensic psychiatrist), Dr. Imran Akram (adult and geriatric psychiatrist), Dr. Zafar Rasheed (child, adolescent and adult psychiatrist) and Dr. Al Jerome (child, adolescent and adult clinical psychologist). We invite you to review our team’s bios at Ashburn Psychological Services APS is thankful to the local professionals and families for entrusting us with their referrals and care.

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Ashburn Psychological Services is the premiere clinical psychology and psychiatry practice serving several areas in Northern Virginia, including Ashburn, Leesburg, Great Falls, Lansdowne, McLean, Fairfax, Herndon, Reston, Middleburg, Purcellville and Sterling.  Dedicated to excellence in psychological and psychiatric practice, Ashburn Psychological Services offers a wide array of diagnostic, psychotherapy, medication and consultation services for children, adolescents, adults and families.

At APS we effectively integrate the most recent advances in psychology and psychiatry with time-tested treatment approaches.  We offer you the expertise you expect from a leading clinical practice in a supportive, nurturing and therapeutic environment.

All of our practitioners have extensive experience in clinical practice, as well as training from some of the top institutions in the country.

Happy Holidays from the APS Team

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