Shopping Cart
Your Cart is Empty
Quantity:
Subtotal
Taxes
Shipping
Total
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart

Dr. Laura's Meaningful Psychological Services

Online Cognitive-Behavioral Therapy

Cognitive-Behavior Therapy, Mindfulness, CBIT, ERP, CBT-I, Behavior Consultation, and Treatment for Anxiety and Insomnia

Laura Van Schaick-Harman, Psy.D., BC-TMH

Blog

Blog

Healthy Technology Use

Posted on August 29, 2022 at 10:30 AM

As families are preparing for the start of a new school year and peer pressure about getting a cell phone and playing video games may intensify, it is important to remember the importance of balancing technology use.


 

 

Here are some other helpful considerations from the American Academy of Pediatrics:

 

Healthy Digital Media Use & First Phone Readinesshttps://contentsharing.net/actions/email_web_version.cfm?ep=Wda7dLHy7d2HDwFVFCwnDZkPXcaibH1TccV9QrRk6INavsI4EiFgVMXYLe3INhHndR5BfzlAvOr_c87pU24GpXQrQXplb3F5nNAgWaFzz31FuBvP2f0HdB3wE-NBba3BkNQmHskUHm7S6BXC16bECg~~;


 

 

 

And some suggestions regarding the benefits of letting your mind wander without using your phone:

 

Instead of Pulling Out Your Phone, Let Your Mind Wander https://greatergood.berkeley.edu/article/item/instead_of_pulling_out_your_phone_let_your_mind_wander#.YwZVRmcOEtk.twitter

Ten Years!

Posted on June 20, 2022 at 1:45 PM

Ten years ago this month, I opened my private practice. Ten years!! In reflecting on this milestone, I am humbled by the opportunity to walk alongside children, adolescents, adults, and families in their struggles, successes, and life experiences.

 

For those of you who have trusted me to support you in your life, thank you. I honor and respect this responsibility.

 

During these 10 years, I have had 4 different office locations, traveled to client’s homes, and transitioned to a fully online practice. My goal has been to connect with someone where they are- geographically, emotionally, and financially, and help them get to where they want to be. Each change during these past 10 years has reflected this value.

 

Personally, these 10 years have brought amazing change too. My husband and I purchased our first home and I became a mother to two wonderful, happy, and wild boys.

 

What has changed in the last 10 years for you? I can’t wait to see what the next 10 years will bring!

Healthy Screen Time for Families

Posted on May 24, 2022 at 3:30 PM

Many families have been struggling with managing screen time in their homes. It is important to consider several factors regarding the use of technology in your home. I have shared some resources below to help make decisions.

 

 

 

Your Child’s First Phone: Are They Ready? (American Academy of Pediatrics)

 

https://www.healthychildren.org/English/family-life/Media/Pages/Cell-Phones-Whats-the-Right-Age-to-Start.aspx


 

 

Kids & Tech: Tips for Parents in the Digital Age (American Academy of Pediatrics)

 

https://www.healthychildren.org/English/family-life/Media/Pages/Tips-for-Parents-Digital-Age.aspx


 

 

How can I help my child avoid eye and back strain from being on the computer? (American Academy of Pediatrics)

 

https://www.healthychildren.org/English/tips-tools/ask-the-pediatrician/Pages/avoid-eye-and-back-strain-from-the-computer.aspx?_ga=2.85105049.1699780078.1652216809-1568848915.1651001146&_gl=1*jybs79*_ga*MTU2ODg0ODkxNS4xNjUxMDAxMTQ2*_ga_FD9D3XZVQQ*MTY1MjIxNjgwOS40LjAuMTY1MjIxNjgwOS4w

 

 

 


My colleague and local psychologist, Dr. Anzalone, featured in the ABC special "Protect Our Children: Mental and Physical Stress" talking about the impact of screen time on kids and teens (last segment):

 

https://abc7ny.com/protect-our-children-abc7ny-wabc-tv-special/11769066/

 

 


Glow Kids Tech Addiction Research

 

http://www.drkardaras.com/research.html

 

 


Resources from: InfoaboutKids.org Developed by APA Divisions

 

https://infoaboutkids.org/relationships/screen-time/


 

 

 

 

 

 

I hope these are helpful.

CODA

Posted on April 25, 2022 at 4:55 PM

One of the best movies I have seen was the deserving recipient of this year’s Best Picture award at the Oscars. CODA (Child of Deaf Adults) is a meaningful film that depicts themes of love, growing up, parenting, passion, family conflicts, strength, vulnerability, bravery, acceptance, fear of differences, unity, friendships, financial ability, and class differences. The music is beautiful. The language is visually beautiful. The pain is awe inspiring. CODA is inspiring. This film is worth the watch. Keep in mind that you can’t be on your phone the whole time while it is on because you will need to actually watch every scene as much is in sign language. This is the best way to watch movies anyway (a gentle reminder to those who struggle with maintaining attention on one source of entertainment at a time).

 

 

For some more excellent film recommendations, see:

Eleven Films That Highlight the Best in Humanity

https://greatergood.berkeley.edu/article/item/eleven_films_that_highlight_the_best_in_humanity#.YkH34noyFnM.twitter ;

Turning Red

Posted on March 22, 2022 at 4:20 PM

I was totally in after the first trailer I viewed. Turning Red is a movie that highlights and depicts some relevant social and emotional connections in a parent-child-family relationship as well as among peers. This film also highlights cultural traditions and diversity in a beautiful way. I will try and avoid spoilers as usual. Here goes....

 

For the average teenager, what would be SUPER embarrassing? If you guessed a parent unexpectedly breaking school rules to show up unannounced to bring you a forgotten (super) personal item in front of all your peers, you would be right. If you guessed a parent showing your crush (who has NO IDEA you feel this way) pictures you drew of them in an effort to protect their teen, you would also be right. You can watch the full movie for some more examples and hopefully laugh (or cringe).

 

Another element I loved about this movie- it is set in the early 2000s. For those of us who were teenagers in the 90s or early 2000s, the film’s references are very relatable. The protagonist and her main group of friends are really into a boy band (If you don’t already know this about me: BSB 4eva!) and this is a primary focus of making decisions as a growing teenager. Friends develop a plan to earn money to go to a concert and learn some surprising things about each other, their families, and peers.

 

A central theme in Turning Red is the idea of feeling, identifying, and managing your emotions. When strong emotions are experienced, there are resulting behavioral and physical changes. We see the valuable impact of unconditional acceptance, relaxation, and mindfulness on present experiences and character development.

 

As a parent, it is natural to want to protect your child. Our kids grow up so fast. The days can feel like they last forever sometimes but the years pass quickly. Adolescence is a time of growth, testing of limits, exploration of independence, learning about family culture, and discovering of one’s own belief systems. It can be so rewarding yet difficult to observe this process and guide your teen without being overbearing.

 

I hope you consider watching Turning Red and enjoy it. Maybe you will be able to relate to some of these themes!

Play

Posted on February 28, 2022 at 9:15 AM

What a joy it is to see children playing at a park, playground, in school, and at home. This unstructured time is important for cognitive, emotional, social and physical development. As adults, we sometimes forget the power of play in childhood (and in our own lives).

 

I love seeing the joy of exploring the world, nature, and new friends at the park or playground. It is fun to watch my boys and other kids learn to roll down big hills again and again. Simple, pure, childhood fun.

 

I encourage you to get outside and play. Adults can have fun too! Laugh with your kids, roll down hills, and play tag.

 

We can play inside too. Resist the urge to use or give a screen. Try a puzzle, book, board game, or conversation. Here are some more suggestions:

 

 

https://www.healthychildren.org/English/family-life/work-play/Pages/Indoor-Play-Ideas-winter.aspx" target="_blank">https://www.healthychildren.org/English/family-life/work-play/Pages/Indoor-Play-Ideas-winter.aspx

Digital Minimalism

Posted on January 26, 2022 at 9:45 AM

Happy New Year! I hope you have had a healthy start to 2022. Let’s look at one, probably large, aspect of your life together- the role of technology.

 

How much of a role does technology play in your life? Are you overwhelmed with social media comparisons, email checking, or continuous text conversations? Do you feel satisfied with how you spend your time? Are you having difficulty watching a full-length movie? Does your smartphone attend all of your meals with you? Do you doom scroll? Have you been caught up in online gaming or passive video watching?

 

It is not my intention to overwhelm you with questions. Rather, my hope is to inspire some thoughtful consideration of your use of time.

 

Digital Minimalism by Cal Newport is an excellent book that details the background on the development and use of technology and practical strategies to help make meaningful use of our time with our devices.

 

Here are some ideas of the types of changes we can make to get the most meaningful use out of technology:

 

-Decide what basic aspects of technology you need at a minimum. For example, when is the most important times for you to have access to your cell phone? Do you need to have Instagram installed on your smartphone? Do you need access to email for work or school overnight?

 

- Consider which friends and family you want to keep in touch with and arrange to continue communication via video or in person. Use text for planning to speak with someone instead of running conversations.

 

-Always make eye contact with your significant other and children when you are using a device and they try to get your attention. You can let them know when you will be available if you can’t spend time right then and there.

 

-Explore which people and groups you want to be connected with on social media and identify the purpose for each one. For example, do you want to see pictures of your cousin’s baby or keep up to date with a school fundraiser?

 

-Make a workable schedule for checking e-mail, social media, and apps. Limit your use to only the most meaningful interactions.

 

--Spend more time outside in nature.

 

I hope you discover some new interests!

Hope

Posted on December 15, 2021 at 5:35 PM

As we finish out 2021 and are reflecting on this very challenging year, I am hoping to share some caring thoughts. We have had a difficult year collectively and have grown weary, anxious, and depressed. Some have lost friends, family members, careers, relationships, and hope. We have adjusted our lives to evaluate risks and benefits for almost every aspect of our lives in order to make safe decisions.

 

I encourage you to lean into your faith, resilience, and support system. It is my hope that you work with your medical and mental health professionals and obtain accurate and truthful information so that you can make informed decisions. Limit your intake of media and reduce social media use.

 

We can do our part to heal our wounds, show compassion to one another, and provide support for those who need it.

 

Have a joyous holiday season! Even if you modify your usual celebrations, it can still be full of joy and love!

Ted Lasso: Part Two

Posted on November 29, 2021 at 4:20 PM

As promised, this is the next part of my review and recommendation of the series Ted Lasso. As usual, I will do my best to avoid spoilers. If you haven’t read the first part, you can access it here:  https://meaningfulpsychservices.blogspot.com/2021/10/ted-lasso.html

 

The show Ted Lasso depicts a realistic experience with mental health issues, including (but not limited to) attachment, depression, anxiety, marital conflicts, and panic. We see the development of symptoms, the outpouring of support as well as the betrayal of rejection. We see the work of destigmatizing mental illness. We see the simultaneous love and hatred from others. We witness the never-ending effort yet inevitable failure to please everyone and make people like us. We see loneliness, redemption, and the quest for revenge. My favorite aspect is the development and maturity of several characters. In this respect, we see enemies become friends, hard hearts softened, and trust developed.

 

Ted Lasso is a worthy watch. I am eager to see what will happen in the future with these characters and themes!

Ted Lasso

Posted on October 28, 2021 at 12:00 AM

I am inspired by the series Ted Lasso and I hope you will be inspired too. I am going to try and avoid spoilers, so if you haven’t watched, please do (for mature audiences- this is not a kid friendly show) and read on!

 

 

This series highlights the ups and downs of life in a spectacular and unique way. One of the best and consistent themes throughout is a sense of optimism and strength despite stressors. We often describe this as resilience, a skill that can be learned and nurtured throughout your life and is very important for our overall well-being. To learn more about these healthy characteristics, see https://www.mayoclinic.org/tests-procedures/resilience-training/in-depth/resilience/art-20046311 and https://www.psychologytoday.com/us/basics/resilience and https://www.psychologytoday.com/us/basics/optimism and https://positivepsychology.com/learned-optimism/

 

 

We also see forgiveness offered and received, even when someone wasn't thought to deserve it. Witnessing this sharing of kindness and grace encourages us to forgive those who have hurt or offended us. This is also very important for our well-being. For more on forgiveness, see https://greatergood.berkeley.edu/topic/forgiveness/definition and https://www.psychologytoday.com/us/blog/the-forgiving-life/201804/8-reasons-forgive

 

 

 

There are more great themes depicted in Ted Lasso worthy of discussion (stay tuned for next month), but for now, I will leave you with some reflecting points.

 

 

 

Here are some of the best quotes from the series:

 

 

 

“I think that’s what it’s all about. Embracing change.”

 

 

 

“For me, success is not about the wins and losses. It’s about helping these young fellas be the best versions of themselves on and off the field.”

 

 

“I promise you, there is something worse out there than being sad. And that is being alone and being sad. Ain’t no one in this room alone.”

 

 

“I believe in hope. I believe in Believe.”

 

 

“You know what the happiest animal on Earth is? It’s a goldfish. You know why? Got a ten-second memory. Be a goldfish, Sam.”

Nature

Posted on September 28, 2021 at 1:00 PM

Are you taking time to be outside? Do you spend moments noticing trees, grass, flowers, or clouds. Are you enjoying feeling fresh air or the warmth of the sun? Being in nature is beneficial for our mental and physical health. It is also very important that our children spend time outside as often as possible. You may notice a positive difference in your child or student’s behavior after some outside play time. Here is an interesting article about the importance of being in nature for kids.  https://childmind.org/article/why-kids-need-to-spend-time-in-nature/

Play and Connection

Posted on August 26, 2021 at 12:25 AM

This may be one of the most amazing videos I have ever seen. Play is so important for our children (and adults too!) and often overlooked. Play can be simple, real, unstructured, interactive, cooperative, and imaginative. Play is important for leaning, problem solving, and cognitive development. Have fun playing!


https://www.ted.com/talks/molly_wright_how_every_child_can_thrive_by_five/up-next#t-441795

Four Horsemen and Couples

Posted on July 19, 2021 at 3:05 PM

Couples can sometimes find themselves in an unhealthy cycle of communication issues, misunderstandings, intimacy discomforts, and conflict. You may have heard about the “Four Horsemen” related to couples, a series of unhelpful and hurtful behaviors that harm relationships. Here is an excellent description of these patterns as well as some strategies for couples to improve their relationship.     


https://ggia.berkeley.edu/practice/avoiding_the_four_horsemen_in_relationships

Parenting Self-Care

Posted on June 23, 2021 at 8:00 AM

Balancing parenthood with any other aspect of life is a challenge. Becoming a parent presents some amazing opportunities to face anxiety and stress. Through it all and during whatever stage of parenting you may be at now, taking care of yourself is essential. Here is an excellent article with some practical and realistic strategies for self-care as a parent.  https://www.healthychildren.org/English/family-life/family-dynamics/Pages/Finding-a-Self-Care-Ritual-That-Works-for-You.aspx" target="_blank">Finding a Self-Care Ritual That Works for You

Languishing During a Pandemic

Posted on April 27, 2021 at 3:05 PM

Checking in on you this month. How are you doing? We have been in this collective trauma for over a year, and this is going to impact all of us. There was a recent article shared about the “blah” feeling many people have been experiencing during these later stages of the pandemic. I am sharing this with you https://www.nytimes.com/2021/04/19/well/mind/covid-mental-health-languishing.html?smid=url-share" target="_blank">here.

 

I encourage you to fully experience your emotions and express them in an appropriate way. This does not mean don’t cry but rather communicate, cope, and collaborate. If that involves letting tears flow, let them flow. It is ok and normal-no need to apologize for this.

 

Practice good self-care with behaviors that rejuvenate and refresh you. Get a healthy amount of sleep, eat nutritious meals, exercise, spend time with family and friends, and get outside. Challenge yourself with new activities, learning something new, or facing a fear.

 

You can stay healthy and have fun too!

Inspiration From Movies

Posted on January 19, 2021 at 12:05 AM

 

 

Happy New Year!

 

 

Do you feel in need of some inspiration? I have compiled some fun and inspiring ideas based on several family friendly movies. I hope that you may change your perspective, set a new goal, learn to appreciate your strengths and weaknesses, and enjoy a movie with someone you care about. I have tried to avoid any spoilers!

 

Jingle Jangle: Believe in yourself. Be patient. Embrace science, math, and technology skills. Learn from others. Teach others. Use your imagination. Forgive.

 

 

Soul: Explore your purpose. Find your passion. Pay attention to the simple things in life. Discover your neighborhood. Experience flow. Resolve conflict with family and friends. See the world differently. Smell a flower. Forgive.

 

 

Meet the Robinsons: Know that families are made differently. Be kind to others. Appreciate those who support your goals. Keep trying. Embrace failure- it's a good thing! Help others. Forgive.

 

 

Ratatouille: Try something new. Accept help. Learn to do something you never thought you could. Step outside of your comfort zone. Expand your network. Embrace community. Forgive.

 

 

A Wrinkle in Time: Love hard and deep. Test out the limits of possibility. Wait. Modify your plans and ideas. Know your faults and see them as gifts. Change your perspective. Remember that you don’t always know how others are struggling. Find your friends and family who you can stay together with. Forgive.

 

May you have a year that is filled with joy, love, good health, safety and forgiveness.

Meaningful Holidays During COVID

Posted on December 14, 2020 at 11:00 AM

It’s December- many months into the pandemic and in the middle of the holiday season. For some, the season is not very merry. You may be feeling depressed, discouraged, and defeated. My hope is to provide some encouragement, inspiration, and helpful information to navigate the difficulty during this challenging time.

 

Together, we can cope with and grow from our experiences during this very unusual holiday season. See these articles for recommendations, strategies, and helpful information. Perhaps you will begin a new tradition that you love!

 

 

 

 

How to Navigate Holidays During Pandemic 2020:

 

https://www.psychologytoday.com/us/blog/two-takes-depression/202011/how-navigate-holidays-during-pandemic-2020

 

 

 

 

Holidays During the Pandemic:

 

https://childmind.org/article/holiday-during-the-pandemic/?utm_source=newsletter&utm_medium=email&utm_content=Holidays%20During%20the%20Pandemic&utm_campaign=Public-Ed-Newsletter

 

 

 

 

How to Accept That Holiday Gatherings Are Canceled:

 

https://greatergood.berkeley.edu/article/item/how_to_accept_that_holiday_gatherings_are_canceled?utm_source=Greater+Good+Science+Center&utm_campaign=8d7c520fbf-EMAIL_CAMPAIGN_GG_Newsletter_December_8&utm_medium=email&utm_term=0_5ae73e326e-8d7c520fbf-50850427

 

 

 

Let's make the season meaningful!

Information Overload

Posted on September 30, 2020 at 4:30 PM

 

With social media, TV, apps, e-mail, news articles, and mail, we can easily become overloaded with information. If left unchecked, we could have the news running all day in the background or fall into a rabbit hole of social media “doomscrolling.” For a more detailed look at this new phrase, read the Merriam Webster definition and origin (http://https://www.merriam-webster.com/words-at-play/doomsurfing-doomscrolling-words-were-watching).

 

Headlines are designed to grab our attention and ignite an emotional reaction. They are written to try and convince us that we need to know more and read on or watch longer. When we keep engaging with the information, we may experience a reaction because we strongly agree or disagree. We may feel a strong sense of needing to know. We may start applying what we read or see to our own life. Before we know it, we are scrolling and scrolling or watching and watching and time for more meaningful activities is passing by.

 

Information overload can lead to increased anxiety and stress. Here are some strategies to help manage this.

 

Limit Exposure

 

Allow yourself a designated amount of time per day or week for consumption of current events.

 

 

Access Trusted Resources

 

Find a reputable resource for unbiased and accurate information.

 

 

Find the Primary Source

 

This one is difficult but helpful and important. As best you can, trace back reported information to the original source.

 

 

Read Alternative Viewpoints

 

Learn about different perspectives to help more fully understand a situation.

 

 

Focus on Information Seeking Not on Reassurance Seeking

 

There is a difference between learning new information to advance knowledge and compulsively seeking confirmation or disconfirmation for reassurance.

Beginning School During Challenging Times

Posted on August 26, 2020 at 3:20 PM

As we are preparing for a new school year and are making decisions for our families, ourselves, and careers, we may feel anxious, stressed, or tired. This is to be expected given the unique stressors we are facing right now. Together, we can manage this.

 

My hope for this school year is that we can:

 

-practice resilience, patience, and kindness

 

-be thoughtful, considerate, and informed

 

-be reasonable, logical, and rational

 

-appreciate hard-work, dedication, and energy

 

-be flexible, fluid, and adjustable

 

-make decisions that are the best for our individual needs and family circumstances

 

-have fun, learn, and grow

 

 

Whether it is in-person learning, remote instruction, online schooling, or homeschooling, we can be better and stronger together. Let’s show kindness to each other, ask questions, follow guidelines, offer help, accept help, and be reasonable with expectations and demands. Have a great school year!

Healthy Communication

Posted on June 29, 2020 at 4:55 PM

There is a time for listening and a time for speaking. Both communication methods are integral to successful relationships. Over the past few weeks, we have witnessed a lot of speaking and hopefully more listening. Understanding the perspective of someone who has a different viewpoint than you can make a big difference. We may not agree with someone’s choices, actions, feelings, thoughts, or statements. We may feel like ending a friendship, blocking them on social media, writing them off as falling into a demographic group or category different than our own, or dismissing them. While this may seem like it solves the problem, this behavior divides us and prevents the development and practice of skills in conflict resolution, relationship reconciliation, problem solving, communication, and tolerance. It is expected and acceptable to disagree with others. In fact, let’s welcome discourse and conflict and work through it. We don’t need to run away (except in dangerous situations of course). We don’t need to come to an agreement on everything. We can be a bridge builder, peacemaker, and good listener.

 

When we change our perspective to see someone else’s, we may learn some actions are motivated by fear, loss, love, anger, personal experiences, discrimination, financial struggles, or some other aspect of life that has deeply impacted them. And sometimes our behavior changes because we didn’t have a good night’s sleep or breakfast that day. It is my hope that we work to understand each other more, listen often, and keep communication open.

 

 

Speaking of communication...

 

I have a new e-mail address: [email protected]

 

Please save this for your records to replace: [email protected]

 

 

Coming soon! I will have a new website in addition to www.meaningfulpsychservices.com