Book Review: "What to Do" Guides for Kids: What to Do When...

...your temper flares...your brain gets stuck...you dread your bed...you grumble too much...you worry too much...bad habits take hold.

"The What to Do" Guides are a series of books by psychologist Dr. Dawn Huebner for helping children deal with a variety of problems ranging from every day difficulties, like how to respond to anger, to diagnosable problems, like OCD.

Did you know that your body is like a car that you need to learn how to steer, worries are like tomatoes that grow when they're fed, and disappointments are like hurdles to be jumped? By the time you're done with these books, you will! Using these and other similarly accessible analogies, Dr. Huebner brings the concepts of cognitive behavioral therapy to life, making them easy to understand and fun to practice.

The first few chapters of each book explain the problem to be addressed and set the stage for starting to make changes. You'll notice that they do not force your child to take ownership of having a problem (which can be really threatening to kids--and many adults), but explain the problem in general terms and then ask the child to consider whether they (or other people they know) ever experience these problems. The explanations make it easy for most children to accept their difficulties and give them hope that they can improve. The following chapters teach new skills, usually one per chapter, and provide exercises to practice each skill.

If you do the exercises and practice them regularly, you'll notice a difference. Resist the temptation to read through the whole book at once with your child. Remember, lasting changes take time and practice. When I use these books in my practice, I start by either reading the first few chapters in session or having parents read them with their kids at home. After that, we work on about one new skill per week. If a family is struggling with a skill, we may stay on it for a few weeks until the new skill takes hold. In between learning new skills, children and parents are instructed to spend the week practicing each skill at home. (Be prepared, parents play a major role here.) If problems come up with practice, we discuss those in session.

These books are written for children between the ages of six and twelve to be read with their parents or another adult. The concepts may seem simple, but they're supported by tons of research demonstrating that they work. Cognitive behavioral therapy is one of the most researched types of therapy, and one of the most effective for many areas of difficulty. I highly recommend these books to both parents and other professionals who work with children.

Psychology Tip of the Day: Track Positive Events

Keeping track of positive events is a great way to improve your mood. Each day,  make a list of every positive event that occurred that day. Nothing is too small to count for this exercise. Did you enjoy the weather? That counts! Did you hear a song on the radio that you really liked? That counts! Did you find your keys that you thought were lost? That counts!

Some people also like to think of this as counting their blessings or keeping track of what they have to be grateful for. Whatever you want to call it, add up those positives, and watch your mood improve!

Check out this article for more insights on the power of gratitude.

Psychology Tip of the Day: Be Present

Have you ever noticed that your mind is rarely where you are? We're usually either thinking about what we've already done, what we plan to do, or what we wish we'd done differently. This can detract from truly experiencing your life, and can result in negative emotions. Try taking some time each day to be present in the moment. During this time, try to really focus on what you are doing. Notice all of the sensations you are experiencing. Try not to judge your experience. When you find your mind wandering, gently bring it back to the present. Try not to get frustrated by your wandering mind. Just notice it and move on. The more you practice, the less you'll find your mind wandering, and the easier it will be to be present in any given moment.

This practice, also known as mindfulness, can help you to feel more centered and help to manage negative emotions such as distress about the past or anxiety about the future. Research also shows that even short periods of daily mindfulness practice may lead to positive changes in brain structure. Click here for more information about how mindfulness positively impacts your brain and mental health.

For information on anxiety treatment, click here.

Psychology Tip of the Day: Unplug your TV to unwind

Watching television may seem like a good way to relax, but it may actually have a negative impact on your physical and psychological health. Try rating your mood before and after watching television. Compare this to your mood before and after engaging in other relaxing activities, such as reading, talking to friends, taking a walk, or taking a bath. How does the effect of watching television compare to these other activities?

Psychology tip of the day: Half-smile to lift your mood

When you're in a bad mood, try half smiling. You may find your mood begin to lift, and even get a few smiles in return! Try the exercises in this handout for more ideas for when to practice your half-smile.