1) Go ice skating.

2) Write a letter to a friend or family member who lives far away.

3) Make a Christmas Carol music video.

4) Create place cards or other decorations for your family’s holiday celebration.

5) Bake cookies with friends.

6) Help a younger sibling write a letter to Santa.

7) Go sledding (or snowboarding or skiing!)

8) Have a holiday movie marathon.

9) Learn how to make a traditional family dish.

10) Wrap your bedroom door in paper or foil so it looks like a present.

11) Drink hot chocolate while reading a good book.

12) Turn off all lights except the Christmas tree lights. Relax in the quiet room or listen to music.

13) Volunteer time at a local charity.

14) Learn how other cultures and religions celebrate important holidays.

15) Bundle up and go for a walk to admire holiday lights in your neighborhood.

 
Here are some links to websites that inspired this list and for more ideas!

Parenting Teens: 50 Fun Holiday Activities Your Teen Will Love

Parenting Teens: 101 Fun Things for Teens to Do This Winter

Parent Map: 15 Meaningful Holiday Traditions and Fun Family Activities


Here are some fun ideas for parents, too!

Real Simple: 50 Fun Winter Activities

Image from Flickr. Some rights reserved by katushya

Bethany Raab is a Licensed Clinical Social Worker in Denver, Colorado.

Thanksgiving is upon us and I wanted to offer a few thoughts on the benefits experienced by teens who express gratitude. 

1) Increased happiness and overall well-being

A research study by the American Psychological Association found that teens, like adults, experience a variety of benefits from the act of gratitude. The author of numerous studies about gratitude, Giacomo Bono, PhD, psychology professor at California State University, had this to say about the benefits of gratitude in high school aged teens: “Increases in gratitude over a four-year period were significantly related to improvements in life satisfaction, happiness, positive attitudes and hope.”  

According to the Harvard Medical School, “gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

2) Lower occurrence of depression symptoms

Teens who express gratitude on a regular basis typically report fewer symptoms of depression. Giacomo Bono, PhD, suggests this is a result of being connected and reminded of the good aspects of one’s life. "People who are grateful are more optimistic and hopeful, feeling they have the resources to be successful in their future," said Bono. Click here for more information.

The same goes for adults: researchers at York University in Toronto found that depressed study participants who completed a “gratitude exercise” every night, were less depressed six months after the study was complete.

3) Greater contributions to society

According to a 2010 study of gratitude in teens by Froh, Bono & Emmons, "gratitude ignites a passion for helping others and contributing to society." The study indicates teens that are grateful tend to be more connected to their communities and want to give back, both as teens and later as adults.

So how can you reap the benefits of gratitude? Here are some ideas:

• Say thank you to those around you – and mean it!

• Write a thank you note for a gift

• Write a note to thank someone who has helped you or impacted your life in some way

• Take time each day to count your blessings – write them down so you can remember them on hard days
  

Happy Thanksgiving!


Photo from Flickr. Some rights reserved by woodleywonderworks.

Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.

Beginning Monday 4/29/13, Bethany will begin seeing clients primarily on Monday and Wednesday afternoons. An exciting opportunity has presented itself and it will allow Bethany to begin obtaining hours toward my SOMB (Sex Offender Management Board) licensing. Providing treatment to juveniles who have committed sexual offenses is a long-term goal for Bethany's private practice and this opportunity is a big step in the right direction! For the time being, this will require Bethany to consolidate her private clients into fewer days each week. She strives to remain as flexible as she is able and she looks forward to the challenges and opportunities that await!

Thank you all for your support! Please contact Bethany with any questions!

On Monday, March 4, 2013, Bethany Jones, LCSW, LLC, will begin serving children, teens and families from a new office in the south metro area! The office location is 7475 E. Peakview Ave, Building 10 in Centennial, Colorado. Bethany will have office hours at this location on Mondays initially and will add more days in the near future!  Please spread the word to anyone you know who may benefit from receiving Bethany's services! 

Now that January is almost halfway over, how many of you are still on track with your New Years resolutions? It is common for the excitement of the new year to wear off as your family returns to the routine of work and school. It is just as common for the motivation to meet resolutions to diminish.

Now is a good time to re-evaluate your resolutions. Why have you abandoned your well-meaning resolutions? As discussed in the last blog entry, maybe your goals were not realistic or perhaps you did not have a good plan and support system in place. Take some time to read through my resolutions blog and get a more realistic plan set.

You can do this! If you need a little extra support, Bethany is here to help. Give her a call at 720-722-0527, email her or fill out the contact form to get started today!

Happy New Year! 'Tis the season to examine our progress over the last year and make resolutions for the new year. Many people make resolutions with good intentions but fail to follow through in the long run. Why is this? Perhaps it is because the resolutions are not realistic. Maybe some people do not have a way to hold themselves accountable to their resolutions. Here are a few simple ways to make those resolutions reality!

Write it down. The first step in making a resolution is to ensure you remember your goal! Post your resolution on the fridge, the bathroom mirror, in the car, even as a reminder in your phone! This will ensure you have not forgotten about your goals by the end of January!

Be realistic. One of the biggest barriers to accomplishing our New Years' resolutions is not having a realistic goal. Losing 50lbs by your spring vacation may not be realistic. Choosing to exercise regularly and eat better will help you lose weight and feel better by the time you leave for your trip. Quitting smoking cold turkey may not be realistic for everyone. Choosing to use a cessation aid (i.e. nicotine gum or prescription medication from your doctor) may help get you started on a realistic plan to quit. If you aren't sure how to make your specific goal realistic, you might want to do some research. Read about the topic and talk to your friends, family, doctor or therapist for help!

Baby steps. Keeping resolutions and meeting goals is all about action steps and meeting smaller daily, weekly and monthly goals. What specific steps do you need to take to achieve weight loss, improved health, better relationships, debt reduction or any other resolution you have chosen? Break it down, write it out and get started!

Accountability. You don't have to do this alone! Talk with your loved ones about your resolution. Is there some way they can aid in the process? Don't be shy, ask them to help! Some resolutions may require professional help from a financial planner, personal trainer, doctor or therapist. The sooner you get your team of helpers into place, the sooner you will be on your way to meeting your goals.

Do you, your child, teenager or family have resolutions but need help putting them into action? Bethany can help! Give her a call at 720-722-0527, email her or fill out the contact form to get started today!

Stay tuned for a new blog entry to be posted soon - all about making and keeping healthy New Year's resolutions!
Warm holiday wishes to each of you and your families!

Bethany

It is hard to believe that it is the end of September and most Denver-area schools have been in session for over a month. How is your child doing in school? What problems, if any, have you and your children come across? Has your child revealed they are being bullied at school? Or have you learned that your child is bullying his or her classmates? This entry is the first in a 2 part series about bullying.

18.8% of Colorado kids have been bullied at school according to the Colorado Healthy Kids Survey and the Colorado Legacy Foundation (CLF). CLF research shows that kids who are bullied experience a variety of symptoms including poor school attendance, low grades and low motivation to pursue higher education. More serious consequences can include drug use, depression, suicidal ideation and suicide attempts.

Parents and their kids both play an important role in standing up to bullying. Experts at Children’s Hospital Colorado (CHC) suggest that parents offer support if their child discloses they are being bullied. This is important as many children are hesitant to reveal they are being bullied for fear of being blamed for the bullying. Stopbullying.gov recommends that parents avoid placing blame on their child and provide a safe environment for the child to discuss what has been happening. Parents asking their children what they believe may be helpful to alleviate the bullying can also be beneficial. Parents may ask that school officials intervene. School counselors and staff can help children create plans to deal with bullying. Schools can also help mediate between the child and the bully. Parents should also be aware that the Colorado State Legislature passed a Bullying Prevention Law in 2011. This allows legal action to be taken in cases of bullying.

Stopbullying.gov also recommends some specific actions for a child who is being bullied:

• “Look at the kid bullying you and tell him or her to stop in a calm, clear voice.”
• “If speaking up seems too hard or not safe, walk away and stay away. Don’t fight back. Find an adult to stop the bullying on the spot.”
• “Talk to an adult you trust. Don’t keep your feelings inside. Telling someone can help you feel less alone. They can help you make a plan to stop the bullying.”
• “Stay away from places where bullying happens.”
• “Stay near adults and other kids. Most bullying happens when adults aren’t around.” 
  

Finally, a child that has been a victim of bullying may benefit from speaking to a mental health professional about their experience.

Bethany is available to work with children and families dealing with bullying. Whether your child has been bullied, or is the bully, Bethany can help. You can contact Bethany by phone at 720-722-0527 or send her an email to get started.