4 Subtle Signs of Trauma: When You’re Dealing with More Than You Think

December 5, 2018

When you think about someone experiencing trauma, incidents such as a violent or sexual assault or a terrible car accident might come to mind. But there are other, subtler forms of trauma that can negatively affect our lives and hinder our relationships. Emotional trauma is often overlooked and minimized, and we may think we’ve “gotten […]

4 Subtle Signs of Trauma: When You’re Dealing with More Than You Think

When you think about someone experiencing trauma, incidents such as a violent or sexual assault or a terrible car accident might come to mind. But there are other, subtler forms of trauma that can negatively affect our lives and hinder our relationships.

Emotional trauma is often overlooked and minimized, and we may think we’ve “gotten over” some emotional pain that we’ve simply buried, and not dealt with. A break up, being passed over for a promotion at work or even a simple but negative childhood experience can cause emotional trauma. Read on to see if you recognize any of these four subtle signs of trauma in yourself.

Overwhelm

Anxiety and stress may develop in the aftermath of trauma, causing you to feel overwhelmed in numerous ways. You might feel out of control, like there is too much to do, or that people in your life are taking up too much of your time and attention. If you often feel as though your life has become unmanageable, this could be a sign that you have some unresolved emotional trauma.

Overreacting

Emotional overreactions are a common symptom of trauma. A victim of trauma might redirect their overwhelming emotions towards others, such as family and friends. Because these undealt with emotions are always bubbling under the surface, any incident that brings feelings forward can unleash these pent-up emotions. If you can recall times when you’ve overreacted, and perhaps have even been surprised at your own reactions, this may be a sign of trauma.

Shame

It’s not uncommon for people suffering from emotional trauma to have feelings of shame and self-blame. If you have feelings of shame because of a traumatic event, you may devalue yourself or see yourself as weak. You might feel a stigma from what you endured, and this may prevent you from admitting that you may be traumatized, or prevent you from seeking help.

Daydreaming

Another subtle sign of trauma is “zoning” or “spacing out.” You might feel disconnected from others or have difficulty staying present in social situations. Emotional trauma can cause you to slow down internally, numbing your emotions or causing you to feel exhausted. Because of the trauma you experienced, you may be averse to the expression of painful emotions, so you turn those emotions off. As you withdraw, your relationships with others suffer, causing you further psychological pain.

If these signs seem familiar and you believe you may be suffering from trauma, help is available. A caring, licensed professional trained in trauma treatment can help. Take the first step by giving me a call today, and let’s set up a time to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families.

How Meditation Can Help Manage Symptoms of Trauma

November 27, 2018

Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use? While meditation has been […]

How Meditation Can Help Manage Symptoms of Trauma

Meditation offers practitioners powerful benefits, yet many people are confused as to what exactly those benefits are. In a nutshell, meditation focuses attention in a deliberate manner, taking you from a state of noisy mental chatter to calm and quiet inner peace. And isn’t that something most of us could use?

While meditation has been practiced for thousands of years in the east and – more recently – west as a way to grow spiritually, modern medicine is now finally extolling the numerous health benefits that meditation offers.

Meditation has the ability to reduce stress hormones by calming the parasympathetic and sympathetic nervous systems. These systems are what activate our main panic responses (“fight,” “flight,” “freeze,” or “friend”) to stressful situations. Because of this, meditation can be a wonderful coping strategy for those suffering with trauma.

Is Meditation Better than Medication

Historically, people battling post-traumatic stress disorder (PTSD) have been given medication to help alleviate unwanted and unpleasant symptoms. But a new study has found that regular practice of meditation enables some active duty service members battling PTSD to reduce, or even eliminate their need of psychotropic medications and to better control their often-debilitating symptoms.

This is great news for service men and women, and anyone who is battling PTSD. Not only can meditation help to calm your nerves and rewire your brain, it can also reduce the risk of developing negative side effects to many psychotropic medications used to treat PTSD and anxiety disorders. Beyond memory loss and erectile dysfunction, one of the biggest side effects of these medications is depression. That’s the last thing a person suffering from PTSD needs.

How to Begin a Meditation Practice

If you are suffering from the effects of trauma and would like to try meditation, here are some steps you can take to get started:

Find a Group Practice

If you’re completely new to meditation, you may want to join a group meditation course that meets every week. You can usually find groups in your local area through online communities such as Meetup.com.

Be Open Minded

Meditation has long been associated with new age movements. But you would be amazed at the different kinds of people that now practice meditation. If you tend to be a skeptical person, try to have an open mind as you begin your practice.

Be Patient

It’s called a practice for a reason. You won’t “get” meditation overnight. You’ll have to keep at it before it becomes natural for you and you really reap the benefits. Try to have patience and just keep at it.

 

If you or a loved one are suffering from trauma symptoms and would like to speak with someone who can help, please get in touch with me. I’d be happy to discuss the treatment options that would work best for you.


Sources:

https://www.psychologytoday.com/us/blog/the-athletes-way/201601/meditation-reduces-post-traumatic-stress-disorder-symptoms

https://www.psychologytoday.com/us/blog/the-athletes-way/201306/how-does-meditation-reduce-anxiety-neural-level

https://psychcentral.com/news/2018/01/13/transcendental-meditation-shown-to-ease-veterans-ptsd/131167.html


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families.

Self-Care Tips for Parents of Special Needs Children

November 2, 2018

The concept of selflessness is often seen as a virtue; and yet, if we fail to fulfill our own needs and nurture ourselves, we are less able to help and serve others. As a parent of a child with special needs, you probably spend most of your days so busy with the demanding needs of […]

Self-Care Tips for Parents of Special Needs Children

The concept of selflessness is often seen as a virtue; and yet, if we fail to fulfill our own needs and nurture ourselves, we are less able to help and serve others.

As a parent of a child with special needs, you probably spend most of your days so busy with the demanding needs of your family that you neglect to take care of yourself. For parents of special needs children, a little selfishness is an absolute must. In order to give the most of yourself, you have to be your best self. To be at your best, a committed regimen of self-care is a must.

Sleep

Among the most fundamental of needs is rest. Adequate sleep is an essential part of a healthy lifestyle. A full night’s sleep will boost your energy, mood, memory and creativity while lowering stress levels.

Nutrition

Good nutrition is not just a benefit to you as a parent, but it has a long-term impact on your children as well. You’ll teach them healthy eating habits that will carry on into adulthood as you improve your own health and longevity. Keeping your meals and snacks colorful with fruits and vegetables will provide energy and help you stave off lethargy as you boost your mental clarity.

Sunlight

Taking your child on a short walk to the local park or playground will benefit both of you as you get in some much needed sunlight and a bit of exercise. According to the World Health Organization, just five to fifteen minutes of casual sun exposure will provide you with the vitamin D benefits of the sun; this includes a general feeling of well-being along with numerous health benefits.

Support

Play dates are a great way to integrate your special needs child socially, but it also benefits you with some much-needed downtime. Make a list of friends and loved ones you can call or video chat with when you need to talk. Look for community support groups to find other parents in your area you can turn to for advice and understanding. You can also seek the professional guidance of a mental health specialist for additional support.

Meditate

Meditation can seem like an unnecessary indulgence or a waste of time to a busy parent, but numerous scientific studies have proven the many health benefits of meditation. Setting aside just five to ten minutes a day for some quiet reflection can help boost your immune system, manage stress, help you focus and boost your mood, to name just a few of the many health benefits. Meditation is easy, and something anyone can learn. Simply type “how to meditate” into a search engine or on YouTube and you’ll find several guides on how to get started on this simple practice.

If you’re a special needs parent and you’re struggling or just need some support, call my office today and let’s schedule a time to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families.

How to Help Your Child Transition into a 2-Home Scenario After Divorce

October 23, 2018

Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing […]

How to Help Your Child Transition into a 2-Home Scenario After Divorce

Going through a divorce can be a tumultuous time for any adult, and for children it can feel like their world is falling apart. It can be confusing for children to have two homes, particularly in the early stages of divorce. But there are ways to bring positivity and excitement to this change, while reducing your child’s stress significantly.

Provide Stability

Help your child adjust to the changes in your family by providing as much stability as possible. Having established routines and continuity between their two homes will help your son or daughter feel safe and secure. You don’t need to have a strict schedule, just routines that your child can expect when they wake up, before they go to bed and when they come home. For example, there’s always a bath or a story before bedtime, and a healthy snack when they get home. Resist the temptation to overcompensate by lavishing your child with gifts, or letting them get away with things they normally would not. Structure in your home will help your children feel calm and stable.

Ease The Transition

Help ease the transition for your children by having a neutral pickup and drop off spot, such as your child’s school. You can drop your son or daughter off at school in the morning, and your ex can pick them at the end of the school day. This also eliminates stress for the child and sad goodbyes. Children are very perceptive and will be keenly aware of any sadness, anger, or frustration you may be feeling if you drop them off at your ex’s new place.

Give Kids Choices

Allowing your child to have a say will help them feel empowered, lessening any feelings they may have about things being out of their control. Have them pick out a new bedspread or pillows to decorate their space, or ask them to decide on a special dinner over the weekend. You can make them their favorite meal, try something new, or they can choose a restaurant they’d like to go to.

Reduce Stress on Arrivals

You can help your child adjust to the changes between two homes by making their arrival from your ex’s house as positive and structured as possible. Come up with a special but simple routine for when they come home. Something pleasant and comforting, such as sharing a snack or playing a game. Resist the temptation to bombard them with questions; let them unwind and process the change in their own time.

 

Your child has two parents living in two separate homes, but they only have one childhood. By remaining a positive force in your child’s life and maintaining stability, you can help them transition into their new normal.

Are you struggling with divorce, and need the support and guidance of a licensed professional? I can help. Please give my office a call today, and let’s schedule a time to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families.

5 Ways to Recharge Your Energy After a Rough Day

October 14, 2018

Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to […]

5 Ways to Recharge Your Energy After a Rough Day

Few things zap your energy the way a stressful day can. Stress is known to reduce our levels of serotonin and dopamine, neurotransmitters that play an important role in our mood, energy and motivation. After a difficult day, you might be tempted to lounge on the couch watching TV until it’s time to go to bed. Although it might feel good in the moment, it won’t give you the mood and energy lift you need after a rough day. Here are five simple ways you can recharge yourself.

1. Unplug

After a stress-filled day, you need to unwind—and that means turning off your phone for some much-needed “me” time. It can be tempting to sit on the couch with your phone all night, checking emails, responding to texts, or getting lost on Facebook or Instagram.

Unplug. Turn your phone off and put it in a drawer in a room in your house that’s out of the way, or leave it in your car. Don’t touch it again until after you’ve had a good night’s rest.

2. Go Outside

If the sun is still out after your rough day, put on your comfy shoes and go for a quick walk. Exposure to the sunlight will help your brain release serotonin, which will boost your mood and help you feel calm and focused. Exercise is also one of the best ways you can improve your mood, helping you relieve stress and sleep better at night. Even if the sun is down, a walk outside will still help, as the exercise and fresh air will help you feel invigorated.

3. Refresh Yourself

After a tough day, take the time to refresh yourself by taking a 45-minute nap. A quick 5 or 10-minute meditation session can also help lift you up. Use your phone to find a guided meditation on YouTube, or play some relaxing music while you meditate quietly for a few minutes. You can also pamper yourself with a bubble bath, or if you need something more uplifting, take a quick shower. Before you get out of the shower, splash some ice cold water in your face; the chill will refresh you and wake you up.

4. Eat Healthy

A healthy dinner or snack is just the thing you need after a rough day. Avoid comfort foods that will leave you feeling sluggish. Instead, fuel your body with protein, fruits, vegetables, and whole grains. These foods will slowly release energy into your bloodstream, and you’ll likely get a mental boost as well from the feel-good result of eating healthy.

5. Make Plans

Looking forward to something is a great way to boost your mood long-term. Plan a vacation, a weekend getaway, or just a day trip. Even planning a special meal, or a visit to a new bar or restaurant will help; give yourself something to look forward to.

 

Are you struggling to maintain your energy levels? Is stress causing you to feel tired, anxious or depressed? A licensed therapist can help you find ways to manage stressful situations. Call my office today and let’s schedule a time to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families.

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

October 4, 2018

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working […]

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

Selenium

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

Folate (Folic Acid)

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

Omega-3

Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families

5 Signs You Aren’t Practicing Self-Care

September 16, 2018

Self-care is complex. Anyone can tell you to do it, but only you can bestow the gift of self-care onto yourself. But before you can begin bestowing, you’ve got to first recognize that you are worthy of caring for yourself as you do others. How do you do this? By noticing the ways in which you are currently not […]

5 Signs You Aren’t Practicing Self-Care

Self-care is complex. Anyone can tell you to do it, but only you can bestow the gift of self-care onto yourself. But before you can begin bestowing, you’ve got to first recognize that you are worthy of caring for yourself as you do others.

How do you do this? By noticing the ways in which you are currently not taking very good care of yourself.

Here are 5 signs you aren’t practicing self-care. If any seem familiar, it is time to make more time for yourself:

1. You Get Sick More Often

When we don’t take proper care of ourselves, our health takes a big hit. Lack of proper sleep and nutrition can lead to a taxed immune system, which in turn makes you vulnerable to infections, colds, flu, and other immune-related medical problems.

2. Increased Moodiness

What happens when a child does not get the care and attention they deserve? They begin to act out in order to get any attention. In much the same way, a lack of self-care and feeling of unimportance can lead to increased irritability. Leaving this unchecked can result in personal and professional relationships being negatively affected.

3. Unpleasant Physical Symptoms

What can start out as unpleasant (and even scary) physical symptoms, can be a sign of poor self-care. Symptoms may include dizziness, shortness of breath, chest pains, heart palpitations, abdominal pain, headaches, and fainting spells. All of these symptoms should be checked out by your healthcare provider immediately.

4. A Feeling of Isolation

When you feel you don’t deserve to care for yourself, you naturally feel unworthy of enjoying other aspects of life, like socializing and a true connection to friends and family. This can lead to a detachment of others and a sense of isolation.

5. Depression

Feelings of worthlessness can snowball into feelings of hopelessness and depression. If you have noticed yourself slipping farther and farther into a depression, it is important that you seek help from a mental health professional. They can help you recognize where the darkness has come from, and how to break through back into the light.

If you or a loved one is experiencing depression, or would simply like some help practicing self-care, please be in touch with me. I would be more than happy to speak with you about how I may be able to help.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families

4 Fun Activities for You & Your ADHD Child

September 4, 2018

If you have a child who has been diagnosed with ADHD, you know one of the main symptoms is hyperactivity. In other words, your child may seem to have an excess of energy, and all of that energy needs to be channeled. Unfortunately, modern kids are far less physically active than kids from just 20 […]

4 Fun Activities for You & Your ADHD Child

If you have a child who has been diagnosed with ADHD, you know one of the main symptoms is hyperactivity. In other words, your child may seem to have an excess of energy, and all of that energy needs to be channeled.

Unfortunately, modern kids are far less physically active than kids from just 20 years ago. It used to be natural for kids to be outside running around and riding bikes, but many of today’s kids spend their time sedentary, watching television, and playing video games.

Clinical psychologists and psychotherapists are taking note of this change and expressing concern. Roberto Olivardia, Ph.D, a clinical psychologist and clinical instructor in the department of psychiatry at Harvard Medical School has said, “Being outside provides ADHD children with a more open environment to appropriately express their energy.”

And psychotherapist Terry Matlen, ACSW, agrees, “Children who are hyperactive and impulsive can release tension far easier being outside running, jumping, swinging, and playing sports than sitting indoors.”

If you want to reduce ADD/ADHD symptoms in your child, help them get their body moving. As a bonus, all of this physical movement will help your child improve their balance, coordination, and other gross motor skills.

Here are some fun activities you can enjoy with them.

Riding Bikes

Not only is bike riding a terrific aerobic exercise that is gentle on growing bones and joints (as well as aging bones and joints!), it’s a great way to explore your neighborhood or local community. When we drive by places in our cars, we tend to overlook many of the details and things that make our local communities special. But when we ride our bikes, we can take in much more.

Family Sports

If you’re lucky enough to have family members nearby, consider having a weekly family team sporting event. This could be family soccer games, touch football games, softball games, or whatever you come up with. Make the prizes fun, like losers cook winners’ dinner or losers mow winners’ lawn.

Yard Work

Speaking of mowing the lawn, having your kids help out with yard work can be a great way to spend time together while getting important tasks accomplished. Painting fences, raking leaves, and hauling things in the wheelbarrow are great ways for your kid to release energy. Plus, when you’ve completed a project together, your child will feel a sense of pride and accomplishment.

Treasure Hunt

Whether it’s in your backyard, at the local park, or in a forest at the end of town, a treasure hunt is a creative way to get your kid exploring in the great outdoors, moving their body, and having an awesome time. Your treasure hunt could have an educational theme, like finding and solving math problems to get the next clue or learning about American Presidents with each treasure found.

Kids with ADD/ADHD are constantly being told to calm down and sit still. So getting them outdoors where they can move their bodies and explore will not only calm their hyperactivity and impulsiveness, but will also make them feel better about themselves.

If you or a loved one has a child that has been diagnosed with ADD/ADHD and would like to explore treatment options, please get in touch. I would be more than happy to discuss how I may be able to help.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families

Get Some Sleep! 5 Tips for Busting Through Your Insomnia

August 2, 2018

If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis. With […]

Get Some Sleep! 5 Tips for Busting Through Your Insomnia

If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis.

With a lack of sleep at the root of serious medical conditions like obesity, high blood pressure and heart disease, getting a decent amount of sleep on a regular basis is crucial to a long and healthy life. Here are five things you can do to change your routine and start getting to, and staying, asleep.

1. Just Two Things in Bed
Make sure that your bed is used only for two things: sex and sleep. By using your bed almost exclusively for sleep, your body will associate your bed with rest and relaxation, making it easier to fall asleep.

2. Exercise Regularly
Getting regular exercise (the recommended thirty minutes a day, five days a week) will help you promote healthy sleep habits. Your post-exercise temperature may promote falling asleep, and exercise in general will help eliminate insomnia by decreasing arousal and anxiety.

3. Naps, Caffeine, & Alcohol
Short naps are helpful for some, but for others it impacts their ability to fall asleep. If you’re struggling with insomnia, avoid naps during the day. Caffeine, a known stimulant, may keep you up longer than you’re aware. You may need to avoid caffeine entirely if it prevents you from falling asleep. And, while alcohol is a sedative, it can disrupt your sleep; so if you have trouble staying asleep, avoid alcohol.

4. No Screens Before Bedtime
Screen time, such as computers, smart phones and television, prevent you from falling asleep due to cognitive stimulation. Too much light at bedtime affects your melatonin production, giving your body the impression that its staying awake, not ready for sleep. Help your body get ready for sleep by eliminating screen time at least two hours before bed.

5. Create a Nighttime Routine
Creating a regular nighttime routine will help your body get into the habit of winding down and relaxing as it prepares for sleep. Create a nighttime routine an hour or two before bed. Maybe have a glass of warm milk, brush your teeth, change into your pajamas and read a book every night before bed. Make sure you go to bed around the same time every night too, including weekends.

Changing old habits and establishing a new routine is never easy. But as you make changes and sustain new practices, it will get easier. Before long you’ll have a new set of healthy habits, and you can finally settle in for a good night’s sleep.

Are you struggling with insomnia and need help maintaining healthy sleep habits? A licensed professional can help. Call my office today and let’s schedule an appointment to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families

4 Tips for Parenting an Above Average Child

July 15, 2018

If you’re the parent of a gifted child, you may be challenged with a unique set of circumstances. Your gifted child might be mentally above average, but have difficulty interacting with their peers; they may be immature, impatient, or easily bored. Your friends and family may look on in awe at your child’s abilities, blissfully […]

4 Tips for Parenting an Above Average Child

If you’re the parent of a gifted child, you may be challenged with a unique set of circumstances. Your gifted child might be mentally above average, but have difficulty interacting with their peers; they may be immature, impatient, or easily bored. Your friends and family may look on in awe at your child’s abilities, blissfully unaware of the difficulties you face on a daily basis. Here are four tips to help you parent your above average son or daughter.

1. Have Your Child Assessed
Although testing shouldn’t be the sole source of identifying a gifted student, tests are a good way to identify a gifted learner. Contact your school to have your child assessed for gifted classes or programs. Since there are no national guidelines for identifying gifted students, your school district will have its own standards. You can also have your child tested by a licensed psychologist experienced with gifted children.

2. Find Programs for Gifted Students
Your school district may have special programs or classes for gifted students. Search online or check with your local library for special classes or groups. You might even consider taking your child to a class or seminar that would interest them. This will give you special alone time with your child as well as help entertain and educate your gifted son or daughter. Finding special programs may require additional time and travel on your part, but it will provide your child with unique learning opportunities that will benefit them for a lifetime.

3. Help Them Improve Social Skills
While it’s important to help your gifted child in their search for knowledge, it’s sometimes easy to forget that it’s equally important to nurture their social and emotional development. Provide your child with opportunities to interact with their peers. Contact their school or the local park or community center to find out about social or interest groups that would benefit your child, or talk to other parents for recommendations.

4. Have Realistic Expectations
When you have a gifted learner for a child, you may come to always expect their extraordinary achievement and ease in learning. However, this is not realistic; your child may be gifted with math, but have more difficulty with reading and writing, or vice versa. It’s important to maintain reasonable expectations. These expectations may also include their behavior. Despite their amazing ability to learn, your son or daughter is still a child, and will not necessarily have the emotional maturity to match their intellectual maturity. Recognize and acknowledge your child’s strengths, and be patient and supportive when they need extra help.

For additional help and resources, visit the National Association for Gifted Children at http://www.nagc.org or the Davidson Institute at davidsongifted.org.

Are you having difficulty parenting your gifted child, and need the guidance of a licensed professional? Call my office at your earliest convenience, and let’s set up an appointment to talk.


Harini Sukumaran is a Qualified Mental Health Professional and certified Ayurvedic Practitioner who is passionate about helping children to become less stressed by giving them and their parents tools, support and encouragement. Her passion also includes helping Women suffering from trauma, depression, anxiety and Pregnancy/Postpartum mood disorders. She received her Master’s of Science in Counseling Psychology and Master’s in Marriage, Couple’s and Family Counseling with special concentration in Children (Play Therapy), Women and Families