depression – Lucero Speaks https://lucerospeaks.com A wellness app for you and your crew Mon, 10 Mar 2025 21:25:59 +0000 en-US hourly 1 https://lucerospeaks.com/wp-content/uploads/2023/08/cropped-favicon-32x32.png depression – Lucero Speaks https://lucerospeaks.com 32 32 218056427 How Connection Addresses Stress, Anxiety and Pressure https://lucerospeaks.com/how-connection-addresses-stress-anxiety-and-pressure/ Tue, 27 Jun 2023 20:20:35 +0000 https://lucerospeaks.com/how-connection-addresses-stress-anxiety-and-pressure/ In a 2018 survey by the American Psychological Association, teens reported higher levels of stress, depression and anxiety and worse overall mental health than any other age group. The sources of that stress are complex, including everything from academic pressures and negative thoughts and feelings about themselves to fears about mass shootings, climate change and other issues. When teens are overwhelmed by so many factors, what’s the solution?

One research-backed strategy is to increase tweens’ and teens’ sense of connection to others. Multiple studies show that strong networks of family and social support provide a buffer against adolescent stress, anxiety and pressure, and protect mental health well into adulthood. Here’s how connection helps tweens and teens manage stress, deal with anxiety, and overcome pressure:

1. Connection supports tweens and teens when their brains are more vulnerable to stress.

One likely factor contributing to high levels of teen stress is that the adolescent brain is still developing. The prefrontal cortex– responsible for reasoning, planning and emotional regulation– isn’t fully developed until the mid-to-late 20s. This means teens process stress differently than adults and are more vulnerable to stress-related illnesses like anxiety and depression. Studies show that having close, trusting relationships with others increases resilience to stress. Connections with family, friends, teachers, and others help teens feel secure, process stressful situations and put things in perspective.

2. Connection creates stability and predictability when tweens and teens need it most.

According to developmental psychologist Diana Divecha, parents and caregivers can increase adolescents’ sense of connection through their parenting style and overall family climate. “Authoritative parenting balances warmth and love with clear expectations and the support to meet those expectations… Of all parenting styles, authoritative parenting is the most predictive of positive outcomes for children and teens.” Divecha says it’s also helpful to emphasize “a positive climate that creates a background sense of well-being, joyful ways of staying connected, and regular routines and rituals. In other words, a thriving family life is nourishing, provides a buffer, and supports resilience.”

3. Connections with peers help process everyday stress.

While the stability provided by parents and families is key to helping tweens and teens manage stress, relationships with peers are also critical. One recent study of youth between the ages of 13-16 found that they coped better after day-to-day stressful events, like failing a test, when they were with peers rather than adults. According to the researchers, “Being among peers during times of stress… offers adolescents an open, supportive and rewarding space which may help dampen the emotional turbulence that adolescence can bring.” In other words, tweens and teens need different kinds of relationships to provide different levels of support.

4. Connection builds emotional intelligence.

Diana Divecha says that when it comes to dealing with stress, “Every teen will benefit from a) the ability to be aware of their feelings and b) having strategies for regulation.” Emotional intelligence, or EQ, includes self- and other-awareness: the ability to understand, regulate and express one’s own emotions and to navigate relationships with empathy. To develop their EQ, tweens and teens need connections with others. Healthy relationships let them know their emotions and experiences matter to others, and teach them how to be considerate, compromise and resolve conflict. Not surprisingly, adolescents with a high EQ tend to be emotionally resilient. They’re “happier, more self-confident, and more respectful of others” and also do better in school.

Lucero was built to nurture connection. It’s a safe space for tweens and teens to be themselves, learn emotional regulation skills and connect with people who care about them. They can captain a Crew by inviting up to seven friends and family members to join them on their self-care journey. Crew members cheer each other on, support each other on the hard days and always apologize if their actions or words hurt someone’s feelings. Lucero sparks meaningful conversations, strengthens relationships and cultivates meaningful connection for tweens, teens and the adults who care about them.

]]> 4762 Meet the Team: Martha, Youth Advisor https://lucerospeaks.com/meet-the-team-martha-nyemb-youth-advisor/ Tue, 23 May 2023 22:15:13 +0000 https://lucerospeaks.com/meet-the-team-martha-nyemb-youth-advisor/ You can find Martha, one of Lucero’s dynamic Youth Advisors, creating content for Lucero over on Instagram. She also reviews content created by our team of licensed therapists to make sure everything in the Lucero app is teen-tested and approved. Martha is compassionate, creative and authentic. We’re so lucky to have her on our team! Here’s a little bit more about Martha in her own words:

1. What grade are you in? 

11th grade

2. What’s one passion or interest that you are excited to share with others?

One passion that I am excited to share with others is my love for video making. I used to edit videos when I was younger, but I haven\’t gotten to rekindle it till now.

3. Do you have an avatar in the Lucero app? If so, how does it reflect your personality?

My avatar in the Lucero app is a brown sloth. Since I deal with depression, I felt this avatar reflected my personality as I sometimes struggle to find motivation.

4. What is one of your goals for the future?

After I graduate high school, I want to major in nursing and attend a master’s program. I eventually want to be a psychiatric nurse practitioner who can support others in their mental health journeys.

5. What’s one thing that people are surprised to learn about you?

People are usually surprised when I tell them my family is from Cameroon. My entire family speaks fluent French, except me!

6. What’s one of your favorite self-care practices?

My favorite self-care practice is taking mental health days from school. Junior year has been quite the hectic year, and I’ve realized the importance of taking a day off to ground yourself and catch up when you need it.

7. If you could plan an adventure with any three people, who would you choose, where would you go, and why?

I would go with my friends Maddie, Kimberly and Hannah to the south of France, because of the beautiful architecture and nature in the area.

8. If you could share one important message with every tween and teen, what would it be?

If I could share one important message with every tween and teen, I would tell them to avoid people-pleasing. You come first, and it is important to know that other people’s happiness is not your responsibility!

]]> 4354 Helping Your Teen Nurture Friendships https://lucerospeaks.com/helping-your-teen-nurture-friendships/ Thu, 20 Apr 2023 21:02:17 +0000 https://lucerospeaks.com/helping-your-teen-nurture-friendships/ Did you know that friendship is one of the most important measures of adolescent development and mental health? Several recent studies confirm that close, supportive teen friendships correlate with everything from increased empathy and self-esteem to lower rates of depression and anxiety. Friendships even provide protection against the adverse effects of bullying and the stress caused by the COVID-19 pandemic. In fact, friends may matter even more than parents when teens need emotional support. But as any parent knows, teen friendships are complex. It’s not easy to know when and how to get involved, or to make sure our teens are getting the benefits of friendship while also staying safe. Here are our five top tips for helping your teen find and keep the right kind of friendships.

1. Encourage extracurriculars. 

Extracurricular activities are the perfect place for teens to make friends because the structure they provide can strengthen friendships. It’s easier, for example, for shy teens to start conversations with others who have similar interests and schedules. Working towards shared goals helps teens bond and learn to support each other. Extracurricular activities also include built-in support from parents, coaches, or teachers– helpful for things like dealing with conflict. And friends who are passionate about the same things are more likely to motivate your teen to do their best. In short, when your teen finds their niche, they’re also likely to grow great friendships.

2. Advocate for authenticity.

Authenticity means being true to your own identity and values: not always easy when teens are still figuring that stuff out for themselves. But parents can remind teens the importance of being their whole selves and the difference between fitting in and belonging. According to researcher Dr. Brené Brown, “Fitting in is about assessing a situation and becoming who you need to be to be accepted. Belonging, on the other hand, doesn’t require us to change who we are; it requires us to be who we are.” Teach your teen to do a gut-check whenever they’re uncertain: “Do I feel safe being my whole self around this person? Is there any part of me that’s not welcome or supported?” Encourage your teen to reserve their inner circle for friends who have earned their trust and with whom they can be authentic.

3. Teach them how to handle conflict.

Because friendships form such an important part of their identity, conflict feels like a major crisis when teens aren’t prepared to deal with it. But when relationships are strong, conflict can actually make them even better. Nothing builds trust and helps us understand each other like resolving a disagreement. First, equip your teen to feel, talk about, and take responsibility for their own emotions. Share tools like mindful breathing for self-care and self-regulation. And when conflict comes up at home, practice basic skills like active listening, using “I” statements, and offering honest apologies. This helps teens manage the stress of conflict and feel empowered to deal with it in a proactive way.

4. Prioritize positivity.

Sometimes teens pick friends who cause concern. Maybe they behave disrespectfully, use language you’re not comfortable with, or just seem a little too mature for your teen. In cases like these, immediately forbidding a friendship will probably cause your teen to respond with anger and resistance. Instead, stay engaged by asking questions, like what they admire about that person and what they enjoy doing together. Invite their friends to join in family gatherings, and get to know them by asking genuinely curious questions. Often, teens who are a little rough around the edges just aren’t used to interacting with a caring adult. Your presence might be enough to bring out the best in them. And if there’s a real reason for concern, you’ll see it sooner.

5. Support their style of socializing.

Some teens are social butterflies; others prefer quiet hangouts with their best friend or a small group. Some sign up for every after-school activity, others find their tribe in online communities. Just remember that teen friendship is about quality, not quantity. Researchers say having just one or two close friendships can be as good or better than having a large group of friends And while online friendships are fine, teens do need IRL relationships to develop social skills. Whatever their socializing style, make sure your teen knows their friendships matter to you. Let them know you’re happy to host, drive, or help plan things they think would be fun. Get to know their friends and what matters most to them. Give them opportunities to make their own choices while knowing you always have their back.

]]> 3986 Why Confidence is so Important for Teens https://lucerospeaks.com/why-confidence-is-so-important-for-teens/ Fri, 27 Jan 2023 19:14:10 +0000 https://lucerospeaks.com/why-confidence-is-so-important-for-teens/ Here’s a cool, little-known fact about the word confidence: it comes from the Latin fidere, which means “to trust.” If you’ve used the Lucero App, you might have seen this word before. Hint: It’s the title of Island 2 because the 28-day experience is designed to help improve your sense of confidence.

You could say that to be confident is to trust yourself. Confidence gives teens faith in their own abilities and a secure sense of self-reliance. It’s the cornerstone quality that helps them navigate the changes of adolescence, make good choices and thrive in a rapidly-changing world.

Why Confidence is Key

Teens who lack confidence miss out on critical growth opportunities because they are less likely to take risks, join in activities and speak up for themselves. They may expect to fail or become overly perfectionistic. They’re also more susceptible to depression, anxiety, substance-use, self-harm and being negatively influenced by peers.

High levels of confidence, in contrast, are proven to protect teens’ mental health. Confident teens are more emotionally resilient, optimistic, persistent and self-compassionate. They have more social support and lower levels of common mental health problems like depression and anxiety. And confident teens are more likely to get the most out of opportunities for growth and self-discovery, like challenging classes and team sports. In short, teens who lack confidence struggle, and teens who have confidence thrive.

The Perfect Storm

Adolescence challenges kids’ confidence in multiple, intersecting ways. In the span of a few years, teens undergo seismic shifts in their bodies, brain chemistry, and emotional and social landscapes. In the midst of all that change, they are tasked with crafting their identities and taking on new levels of independence and responsibility. And because they\’re neurologically wired to seek belonging with peers, the opinions of others suddenly matter much more.

These rapid-fire changes test even the most well-adjusted teens. In a study of 1,300 tween and teen girls, authors Claire Shipman, Katty Kay, and JillEllyn Riley discovered that, between the ages of 8 and 14, confidence levels dropped by 30%. “The change can be baffling to many parents,” they write in The Atlantic. “Their young girls are masters of the universe, full of gutsy fire. But as puberty sets in, their confidence nose-dives, and those same daughters can transform into unrecognizably timid, cautious, risk-averse versions of their former self.”

Why You Need a Proactive Plan

Because of the multiple factors that can damage teens’ confidence, it\’s not enough to leave it up to chance. Teens need a proactive plan to gain tools, strategies and habits that build their confidence and keep it high. Here are three things parents can do to put a solid plan in place:

  1. Keep communicating.

Confident teens know their parents and caregivers are on their team, and they feel comfortable communicating about what matters most to them and any challenges they’re going through. It’s natural, though, for teens to become more guarded and private during adolescence. To keep the lines of communication open, stay curious about your teen’s interests. That’s where they feel most confident and, when they know you care about what’s important to them, they’ll see you as an ally in other areas, too.

  1. Support them in getting out of their comfort zone.

Taking on a challenge can be scary at any age, but it’s one of the best ways to build confidence. Author Alex Malley says, “Take a risk and take action despite your fear of failure, messing up or embarrassment. If things work out, then you now know you can do more than you think. If things don’t work out, you now know that you can handle more than you think. Either way, you’re better off.” Help your teen explore the world around them and get comfortable taking positive risks. When you know they really want to try something new, be their cheerleader.

  1. Build healthy habits.

Teens need daily practice to keep their confidence high. Healthy habits like positive self-talk, mindfulness and self-care are essential tools to protect teens’ confidence and boost their self-awareness. Our gamified wellness app, Lucero, was designed with teen confidence in mind; in fact, it’s a key topic in World 1. It’s a fun, no-pressure way for teens to get daily inspiration and encouragement and build healthy habits.

]]> 3680 Why Emotional Regulation is so Important for Teens https://lucerospeaks.com/why-emotional-regulation-is-so-important-for-teens/ Tue, 24 Jan 2023 18:06:22 +0000 https://lucerospeaks.com/why-emotional-regulation-is-so-important-for-teens/ The teen years are known for intense emotions with good reason. First, the prefrontal cortex – the part of the brain in charge of reasoning, logic and impulse control – is still developing in teens. Second, the hormones that spark puberty’s physical changes also amp up activity in the emotional and reward-seeking centers of the brain. Finally, teens are navigating more complex relationships with peers and are more highly attuned to what others think of them. All of these factors mean that teens’ feelings really are bigger and do fluctuate more frequently. That’s why emotional regulation skills are critical in any teen’s self-care toolkit.

Why Emotional Regulation is Key

Emotional regulation is the ability to effectively manage emotions. It includes:

  • Being able to self-reflect
  • Feel emotions without being overwhelmed by them
  • Dial down the intensity of negative feelings
  • Cultivate positive feelings, and
  • Feel in control of emotional experiences.

According to a brief from the Duke Center for Child and Family Policy, teens with good emotional regulation skills are better at:

  • dealing with stress and frustration,
  • persisting, problem-solving and delaying gratification to achieve goals,
  • demonstrating compassion and concern for others in their decisions, and
  • seeking help when they’re overwhelmed by stress or in a dangerous situation.

Research also suggests that emotional regulation protects teens’ long-term mental health. A 2019 study published in Brain Science found that emotional regulation skills mediate the effects of stressful life events and childhood adversity on teens’ risk for anxiety disorders and depression.

The bottom line? Emotional regulation helps teens build emotional resilience. But, because there are so many biological, neurological and social factors affecting teens’ emotions, it’s important to put a plan in place to help them gain tools. Here are three strategies to focus on:

  1. Practice self-awareness.

The first step in regulating emotions is being able to “name and claim” them. Teens need to know it’s ok to feel their feelings – even the uncomfortable ones. Teach your teen that emotions are information. While emotions can help teens take care of themselves and make good decisions, they\’re not permanent or reflective of who they are as individuals. Self-awareness also means identifying what triggers negative emotions and nurtures positive ones, and taking responsibility for practicing emotional self-care.

  1. Reframe negative thoughts and self-talk.

Emotions are closely linked to thoughts and self-talk; for example, a thought like “Everybody else thought that class was easy, but I didn’t understand anything. I’m so dumb,” can lead to feelings of shame, anxiety and fear. Reframing teaches teens to notice their negative, self-defeating thoughts and self-talk and switch to a more positive, self-compassionate and empowering perspective: “I’m sure I’m not the only person who’s struggling. I know I can get this. I’ll ask my teacher for help tomorrow.”

  1. Future-focusing.

Future-focusing teaches teens to imagine future stressful scenarios, like bumping into an ex at school or taking a big test, and map out strategies to help themselves stay calm. They can walk through a challenging situation in their minds, decide what tools they will use and picture a successful outcome. Future-focusing can also mean planning a reward for completing a tough task, like taking 10 minutes of downtime for every hour of studying. Focusing on the future empowers teens to handle stressors proactively and positively.

And here’s a fun Spark tool from the Lucero app: 

Spark has over 600 self-care ideas for 30 different emotions! One of our favorites: When your teen is dealing with a tough emotion, ask “What would you say to someone else who felt _____?” How would you help them feel better?” This simple Q&A helps teens build a toolkit of proactive solutions, and sometimes it’s easier to handle a difficult emotion when we imagine it from a different perspective.

]]> 3667 Turning Negative Self-Talk into Confidence https://lucerospeaks.com/turning-negative-self-talk-into-confidence/ Sun, 17 Jul 2022 18:48:42 +0000 https://lucerospeaks.com/turning-negative-self-talk-into-confidence/

“I can’t believe I missed that goal. I suck at hockey.”

“I’m so fat. Nobody will ever like me.”

“I’m going to bomb my algebra test… and probably the whole semester.”

If you\’re the parent of a teenager, chances are, you hear more than your fair share of negative self-talk. All teens (and let’s face it: adults, too!) are moody, cranky, and self-critical sometimes. But while some negative self-talk is normal, studies show that if taken too far, it leads to higher levels of stress, depression, and anxiety in adolescents. It also affects their academic performance, social well-being, and long-term self-esteem.

Since negative self-talk can be a sign of more serious depression or anxiety, parents should pay attention. But for most teens, know that negative self-talk is a habit that can be changed. Parents can teach teens to become more aware of their self-talk and transform self-criticism into self-confidence. Here are our favorite tips for turning teens’ negative self-talk around:

Notice. Don’t judge. As they go about their daily lives, teens can learn to pay attention to how their inner voice interprets their experiences. The key is to just observe at first, without judging themselves or their thoughts. According to psychologist Mary Alvord, “the idea is not to squelch the negative thought. Research has found that attempted ‘thought stopping’ can actually make the idea stickier. Rather, you want your child to face the thought, thoroughly examine it and replace it with a more realistic and helpful perspective.”

Examine negative self-talk. Taking some time to self-reflect gives teens valuable information about what’s going on in their minds and emotions. Sometimes negative self-talk reveals an actual problem. Maybe they’re dealing with test anxiety, feeling insecure about a friendship, or struggling with a transition. If you hear your teen repeat the same self-talk several times, mention it: “I noticed you’ve been really hard on yourself lately when you’re talking about try-outs. Want to talk about it?” When teens understand the feelings underneath their self-talk, they are empowered to be proactive and find a real-world solution, like asking someone they trust for support.

Reframe negative self-talk. Once they understand where their negative self-talk is coming from, teens can use the following steps to reframe it:

  • Evaluate the evidence. Ask: What are the actual facts? What evidence do I have that my negative thought is true? Is there evidence that it is untrue? How does the evidence stack up?
  • Seek alternate explanations and perspectives. Ask: Is there another explanation for this situation? Would someone else look at this situation in a different way? Is there another way I could look at this situation?
  • Practice self-compassion: Ask: What would I say to a good friend in this situation? What would a good friend say to me? How would I think about this situation if I had my own best interests at heart?
  • Create an affirmation: Flip the negative self-talk into a positive affirmation by stating the opposite. “This is too hard for me” becomes “ I like challenges,” and “I really screwed up” becomes “I choose to learn from my mistakes and not let them limit me.” When teens are trapped in negativity, affirmations help them reprogram their thinking with a positive outlook.

Visualize their ideal outcome. When they’re focused on everything that could go wrong, ask your teen to imagine the best thing that could happen instead. Teach them to picture their ideal outcome and then feel the good feelings that wash over them. The combination of positive mental imagery and emotional engagement builds self-confidence and edges out negative thinking.

Practice goal-oriented thinking. Self-talk can help teens reach their goals or it can hold them back. Goal-oriented thinking means listening to self-talk and asking, “Is this way of thinking helping me achieve my goals?” If not, teens can reframe it to aim in the direction they want to go in. Having a big goal is motivating, and upgrading their self-talk is one of the steps teens can take to get closer to achieving it.

Turning negative self-talk around helps teens feel more confident, motivated, and optimistic. It helps them handle everyday stress in a more constructive way and supports mental and emotional well-being. By practicing these steps, teens learn that they have the power to shape their reality from the inside out, one positive thought at a time. 

]]> 2314 The Family as a Protective Factor https://lucerospeaks.com/the-family-as-a-protective-factor/ Tue, 14 Jun 2022 18:45:08 +0000 https://lucerospeaks.com/the-family-as-a-protective-factor/ Protective Factors are attributes in families that increase health and well-being. We could take that a bit further and state that family and community in and of themselves can be Protective Factors. Families who establish and maintain healthy habits, support each other, and engage in community are more likely to live more satisfying and fulfilling lives. Additionally, many studies have shown that these protective factors contribute to either the prevention of or reduction in symptoms of disorders such as depression and anxiety.

Giving limited attention to the pandemic, let’s consider that out of nowhere families were forced to be in each other’s space with little to no opportunity to interact with others. As the pandemic eases, therapy professionals are beginning to see an increase in families seeking therapy. Some families leaned into their resilience and established foundations and experienced their bonds grow deeper. Other families were forced to acknowledge the unhealthy foundations that couldn’t support them during this challenging time. What helped some families thrive and deepen their connection? Here are a few strategies strongly associated that support the family as a protective factor.

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Parents First

How parents/caregivers/guardians relate with each other establishes the environment of the home and teaches their children how to engage. A strong bond, showing affection and resolving conflict in a healthy way sets the pace for learning to do so in the family and beyond. Numerous studies have shown that integrating some of the parent relationship strategies below develops and solidifies protective factors as a family:

  1. Maintain healthy individual interests and growth. This allows for a couple to strengthen the “Us” of the relationship. The “us” is the unique combination of the two that doesn’t exist in any other context.

  2. Develop and maintain healthy relationships with other parents. Parents can feel isolated at times. It helps to gain perspective when witnessing and sharing similar joys and pains with other parents.

  3. Consistently grow together. Go on dates, learn new hobbies together and learn how to love the other in a way that speaks to their individual heart.

  4. Maintain good health. Exercise together, try new dishes (particularly with good nutrition), explore spirituality, and learn something new each month.

Create a Nurturing Environment

Food for thought, the role of “child” is one that we all share. Not everyone becomes a parent, grandparent, aunt or uncle yet we all are someone’s child. The impact of that experience and relationship cannot be understated. We know that by ages 2 and 3, children begin to identify themselves in multiple ways. The environments in which they live, relationships they have, and communities they live in provide the paint for a potential masterpiece.

  1. Provide love and trust. This is vital to the development and building of identity. Children need a place where these two qualities are vibrant and abundant.

  2. Celebrate them for them. Whether you have one or many, support each of them as they discover who they are.

  3. Maintain healthy boundaries. Allow children to be children, not “little adults.” Give responsibilities and freedoms appropriate to their age.

  4. Encourage generational and multicultural relationships. Exposing children to diverse communities builds sensitivity and respect for others and themselves.

Offer Extended Family and Community

There is an African Proverb that states “We do not inherit the earth from our ancestors, we borrow it from our children.” It is so easily said that children are the future and it is equally easy to forget the impact of our current actions on the children that surround us. Consider the following suggestions as ways to build strong protective factors from the community perspective.

  1. Expose your children to other cultures. Different doesn’t equal wrong. Exposure to others helps build a cultural lens that reduces bias and builds acceptance.

  2. Build healthy peer relationships. Parents weren’t built to do it alone. In the pursuit of becoming healthy parents, it is beneficial to be connected to others who are in the same pursuit.

  3. Encourage mentors and role models. Encourage your children to know other trusted adults. It is official – there is a season in a young person’s life where they don’t believe their parents or, feel they can communicate with them. Encourage them to connect with other trusted adults as resources for such seasons.

Whether amid a Pandemic or in regular day-to-day life, families who practice these habits, establish and sustain wellness. According to the great theologian, Google, the definition of Family Wellness is –

“Everyone in the family has healthy mental functioning, productive activities, and fulfilling relationships with one another and people outside the family. Family wellness allows everyone in the family to adapt and bond together to help one another through change and difficult times.”

As a family, look within to discover and enhance those protective factors that are naturally present. Where you are lacking or need support, look to those who surround you.

Michael S. Cox MA, LPC is a Level 2 Certified Restoration Therapist and seeks to utilize this training in assisting individuals, marriages and families to discover their God-given potential and to see it actualized. He had been in private practice and consulting since January of 2020 and utilizes a holistic approach in providing treatment. Together with his wife they conduct marriage seminars, coach couples in preparation for marriage and walk with families seeking to live healthy lives. Additionally, he utilizes his 20+ years of working with young people to inform and drive his work with adolescent development and emotional regulation. He is the proud husband of wife Coloma and father to their three young boys. 

Lucero is developing a gamified app to help teens begin their adventure to self-discovery. Sign up here to get early access to this innovative youth-driven, spirit-infused technology.

]]> 2308 Re-centering with Nature https://lucerospeaks.com/re-centering-with-nature/ Sat, 30 Apr 2022 18:07:45 +0000 https://lucerospeaks.com/re-centering-with-nature/ Time in nature is critical for kids’ mental and emotional health. In the book Last Child in the Woods: Saving Our Children From Nature Deficit Disorder, Richard Louv cites research connecting a lack of time in nature to attention disorders, obesity, a dampening of creativity, and depression. According to Louv, “Time in nature is not leisure time; it\’s an essential investment in our children\’s health (and also, by the way, in our own).”

But with busy schedules, screens, and winter weather, it’s not always easy to find the time – or convince your kids – to go play outside. We get it. It’s ok to start small. Even a tiny daily dose of nature makes a big difference. Here are our top five recommendations to help our kids rebalance and reboot with nature – and help ourselves, too!

1: HANG A BIRD FEEDER

One mom we know says the purchase of a simple backyard bird feeder was a COVID game-changer for her family. “They didn’t even notice it until our (indoor) cats started watching the birds from the window. The cats were hilarious, and the kids all came out of their rooms to see what the cats were up to. Then they started to watch the birds and ask questions. Now we watch the feeder together. They all have the Song Sleuth app on their phones so they can identify birds, and they will go out and fill up the feeder when it’s empty without being asked. I never thought something so simple would make such a big difference.”

2. TRY SHINRIN-YOKU

The name of this Japanese practice translates to “forest bathing” or “absorbing the atmosphere of the forest,” and it’s basically a mindful walk in the woods. If you and your kids are already familiar with mindfulness, try taking it outside. Pick a local park, trail, or any place with abundant nature. When you get there, turn off your phones and agree to be quiet for a few minutes. Take deep breaths and become mindful of your five senses. Feel the wind on your skin and listen to it blowing through the trees. Walk slowly. Let your senses take in the peace and beauty of nature. Afterward, talk about what you saw and felt. Forest bathing is associated with lowered blood pressure and stress hormones in adults, and it’s a big stress-reducer for kids, too.

3. PLANT SOMETHING

Talk to your kids about what you could plant around your home – anything from a few houseplants to a fruit tree or a garden in the yard. See what sparks their curiosity. An 11-year-old told us all about her pet cactus (complete with googly eyes), and another family grows herbs for pizza in pots on their patio. Taking care of plants, much like pets, teaches kids empathy and responsibility and can help them de-stress through connection to the natural world.

4. GO GEOCACHING

We all love to solve mysteries. Geocaching is a high-tech treasure hunt using a smartphone app to track “caches,” or objects hidden in containers in unlikely places. Geocaching.com provides all the basics for getting started plus instructions for downloading the app. The app only gets seekers within 30 feet of a cache; after that, kids will need to turn on their detective skills and creativity to find what they are looking for. Geocaching is a totally absorbing activity for the whole family – fun, challenging, and sure to get your kids excited about nature time.

5. HANG UP SOME HAMMOCKS

A few years ago, we noticed a group of young teens hanging out with their friends in a local park – literally hanging. They had all brought hammocks and found a cozy spot between several trees to set them up together to chill on a Saturday afternoon. Hammocking or “mocking” is all about low-tech, relaxed social time. Kids can read, play games, chat, or just swing in the breeze. You can do it almost anywhere, from backyards to the park. Just make sure the park allows hammocks and go with a lightweight camping hammock like this one from Eno, so the straps don’t damage trees.

Teens need time in nature for their physical and mental well-being. It increases attention spans, creativity, problem-solving, and body awareness, and decreases stress and depression. Encouraging a connection to nature is an investment worth making. Above all, it gives them the gift of knowing that they are connected to something much larger than themselves and encourages them to be future stewards of our precious natural world. 

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