Want your kids to be happier and healthier? Start talking with them about uncomfortable emotions
How to help kids and teens process bittersweet feelings
Before Kids’ Emotions Run High, Practice These Steps During Calmer Times
Emotional Agility as a Tool to Help Teens Manage Their Feelings
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Start talking with them about uncomfortable emotions","publishDate":1696932046,"format":"standard","headTitle":"Want your kids to be happier and healthier? Start talking with them about uncomfortable emotions | KQED","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cem>Excerpted from \u003ca href=\"https://parenting.drrobynsilverman.com/book\">How to Talk to Kids About Anything: Tips, Scripts, Stories, and Steps to Make Even the Toughest Conversations Easier\u003c/a> by Robyn Silverman. (c) 2023 by Dr. Robyn Silverman. Used with permission of the publisher, Sourcebooks, Inc. All rights reserved.\u003c/em>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">While we may wish our kids could be happy all the time, as it turns out, they wouldn’t be healthy if they were. Studies show that those who experience emodiversity, a range and abundance of both negative and positive emotions, are happier and healthier than those who remain numb or tend to fixate on any one emotion for a long period of time. Additionally, in environments that place a premium on expressing only positive emotions, those who experience negative feelings tend to falter. As Susan David, PhD, psychologist and bestselling author of \u003c/span>\u003ca href=\"https://www.susandavid.com/book/\">\u003ci>\u003cspan style=\"font-weight: 400\">Emotional Agility\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\"> says in her \u003c/span>\u003ca href=\"https://www.ted.com/talks/susan_david_the_gift_and_power_of_emotional_courage?language=en\">\u003cspan style=\"font-weight: 400\">TED Talk\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, “Tough emotions are part of our contract with life. You don’t get to have a meaningful career or raise a family or leave the world a better place without stress and discomfort.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-62509 size-thumbnail\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook-160x240.jpeg\" alt=\"cover of How to Talk to Kids About Anything by Robyn Silverman\" width=\"160\" height=\"240\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook-160x240.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook.jpeg 397w\" sizes=\"(max-width: 160px) 100vw, 160px\">When we attempt to suppress emotional thoughts, feelings, and expressions, there can be negative consequences. Studies show that emotional inhibition and invalidation contribute to children becoming dysregulated, distressed, depressed, anxious and more negative over time. When we try to reject, dismiss and prematurely urge our children to move away from tough feelings, they can wind up with more of them. Plus, if we ignore or minimize our children’s feelings, we could hurt our relationship with them and make them feel lonely or even worthless.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Conversely, when parents accept their children’s feelings and view emotional displays as opportunities to empathize, connect and strategize, kids tend to have fewer emotional and behavioral problems, including issues with anger, anxiety and acting out. “Feelings are just a message to us,” Laura Markham, psychologist and author of \u003c/span>\u003ca href=\"https://www.ahaparenting.com/peaceful-parent-happy-kids\">\u003ci>\u003cspan style=\"font-weight: 400\">Peaceful Parent, Happy Kids\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, told me. “When you allow yourself to feel an emotion, it begins to dissipate and heal.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents often ask me if they should be sharing their own negative feelings with their children. The knee-jerk reaction, of course, is to say no — we want to protect our kids from the unpleasant things in life. But research shows that parents and key adults who hide their negative feelings from their children may not only confuse them but also appear less emotionally available. In a \u003c/span>\u003ca href=\"https://psycnet.apa.org/record/2020-26571-001\">\u003cspan style=\"font-weight: 400\">recent study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> of 107 parents and their children, researchers at Washington State University found that when parents pretended everything was fine, the kids exhibited more signs of stress and, in fact, both parents and kids were less warm and engaged with one another. Also, parents who admit to and cope with common negative feelings such as anger, sadness and fear show kids how to handle these emotions, regulate them and make a situation better.\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The key to emodiversity is to feel a whole host of emotions — and express them in healthy ways. We don’t want them to build up and lie dormant. As Marc Brackett, author of \u003c/span>\u003ca href=\"https://www.marcbrackett.com/about/book-permission-to-feel/\">\u003ci>\u003cspan style=\"font-weight: 400\">Permission to Feel\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, so beautifully told Brené Brown on her podcast \u003c/span>\u003ca href=\"https://brenebrown.com/podcast/dr-marc-brackett-and-brene-on-permission-to-feel/\">\u003ci>\u003cspan style=\"font-weight: 400\">Unlocking Us\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, “Hurt feelings don’t vanish on their own. They don’t heal themselves. If we don’t express our emotions, they pile up like a debt that will eventually come due.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Bottom line? Every feeling has a purpose. Talking about uncomfortable emotions and embracing them can result in better mental and physical health and, potentially, greater happiness in our kids and ourselves.\u003c/span>\u003c/p>\n\u003cp>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-62504\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman.jpg\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman.jpg 800w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman-160x160.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman-768x768.jpg 768w\" sizes=\"(max-width: 200px) 100vw, 200px\">\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Known as the “Conversation Doc,” \u003ca href=\"https://www.instagram.com/drrobynsilverman/\">Robyn Silverman\u003c/a> is a child and teen development specialist and host of the podcast, \u003c/em>\u003ca href=\"https://podcasts.apple.com/us/podcast/how-to-talk-to-kids-about-anything/id1231126178\">How to Talk to Kids About Anything\u003c/a>\u003cem>, as well as the author of the book of the same name. She is a cofounder of the Powerful Words Character System, which gives educators the talking points they need to help children become kind, responsible citizens of the world. Find out all about the book at \u003ca href=\"https://protect-us.mimecast.com/s/fQx2ClYpANizZZppsjDlez?domain=parenting.drrobynsilverman.com\" target=\"_blank\" rel=\"noopener noreferrer\">https://parenting.drrobynsilverman.com/\u003c/a>.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"When parents view their children’s emotional displays as opportunities to connect and strategize, kids tend to have fewer emotional and behavioral problems.","status":"publish","parent":0,"modified":1696706976,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":11,"wordCount":681},"headData":{"title":"Want your kids to be happier and healthier? Start talking with them about uncomfortable emotions | KQED","description":"When parents view their children’s emotional displays as opportunities to connect and strategize, kids tend to have fewer emotional and behavioral problems.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","socialDescription":"When parents view their children’s emotional displays as opportunities to connect and strategize, kids tend to have fewer emotional and behavioral problems.","schema":{"@context":"http://schema.org","@type":"Article","headline":"Want your kids to be happier and healthier? Start talking with them about uncomfortable emotions","datePublished":"2023-10-10T10:00:46.000Z","dateModified":"2023-10-07T19:29:36.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"excludeFromSiteSearch":"Include","articleAge":"0","path":"/mindshift/62501/want-your-kids-to-be-happier-and-healthier-start-talking-with-them-about-uncomfortable-emotions","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cem>Excerpted from \u003ca href=\"https://parenting.drrobynsilverman.com/book\">How to Talk to Kids About Anything: Tips, Scripts, Stories, and Steps to Make Even the Toughest Conversations Easier\u003c/a> by Robyn Silverman. (c) 2023 by Dr. Robyn Silverman. Used with permission of the publisher, Sourcebooks, Inc. All rights reserved.\u003c/em>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">While we may wish our kids could be happy all the time, as it turns out, they wouldn’t be healthy if they were. Studies show that those who experience emodiversity, a range and abundance of both negative and positive emotions, are happier and healthier than those who remain numb or tend to fixate on any one emotion for a long period of time. Additionally, in environments that place a premium on expressing only positive emotions, those who experience negative feelings tend to falter. As Susan David, PhD, psychologist and bestselling author of \u003c/span>\u003ca href=\"https://www.susandavid.com/book/\">\u003ci>\u003cspan style=\"font-weight: 400\">Emotional Agility\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\"> says in her \u003c/span>\u003ca href=\"https://www.ted.com/talks/susan_david_the_gift_and_power_of_emotional_courage?language=en\">\u003cspan style=\"font-weight: 400\">TED Talk\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, “Tough emotions are part of our contract with life. You don’t get to have a meaningful career or raise a family or leave the world a better place without stress and discomfort.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-62509 size-thumbnail\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook-160x240.jpeg\" alt=\"cover of How to Talk to Kids About Anything by Robyn Silverman\" width=\"160\" height=\"240\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook-160x240.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/robynsilvermanbook.jpeg 397w\" sizes=\"(max-width: 160px) 100vw, 160px\">When we attempt to suppress emotional thoughts, feelings, and expressions, there can be negative consequences. Studies show that emotional inhibition and invalidation contribute to children becoming dysregulated, distressed, depressed, anxious and more negative over time. When we try to reject, dismiss and prematurely urge our children to move away from tough feelings, they can wind up with more of them. Plus, if we ignore or minimize our children’s feelings, we could hurt our relationship with them and make them feel lonely or even worthless.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Conversely, when parents accept their children’s feelings and view emotional displays as opportunities to empathize, connect and strategize, kids tend to have fewer emotional and behavioral problems, including issues with anger, anxiety and acting out. “Feelings are just a message to us,” Laura Markham, psychologist and author of \u003c/span>\u003ca href=\"https://www.ahaparenting.com/peaceful-parent-happy-kids\">\u003ci>\u003cspan style=\"font-weight: 400\">Peaceful Parent, Happy Kids\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, told me. “When you allow yourself to feel an emotion, it begins to dissipate and heal.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents often ask me if they should be sharing their own negative feelings with their children. The knee-jerk reaction, of course, is to say no — we want to protect our kids from the unpleasant things in life. But research shows that parents and key adults who hide their negative feelings from their children may not only confuse them but also appear less emotionally available. In a \u003c/span>\u003ca href=\"https://psycnet.apa.org/record/2020-26571-001\">\u003cspan style=\"font-weight: 400\">recent study\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> of 107 parents and their children, researchers at Washington State University found that when parents pretended everything was fine, the kids exhibited more signs of stress and, in fact, both parents and kids were less warm and engaged with one another. Also, parents who admit to and cope with common negative feelings such as anger, sadness and fear show kids how to handle these emotions, regulate them and make a situation better.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The key to emodiversity is to feel a whole host of emotions — and express them in healthy ways. We don’t want them to build up and lie dormant. As Marc Brackett, author of \u003c/span>\u003ca href=\"https://www.marcbrackett.com/about/book-permission-to-feel/\">\u003ci>\u003cspan style=\"font-weight: 400\">Permission to Feel\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, so beautifully told Brené Brown on her podcast \u003c/span>\u003ca href=\"https://brenebrown.com/podcast/dr-marc-brackett-and-brene-on-permission-to-feel/\">\u003ci>\u003cspan style=\"font-weight: 400\">Unlocking Us\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, “Hurt feelings don’t vanish on their own. They don’t heal themselves. If we don’t express our emotions, they pile up like a debt that will eventually come due.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Bottom line? Every feeling has a purpose. Talking about uncomfortable emotions and embracing them can result in better mental and physical health and, potentially, greater happiness in our kids and ourselves.\u003c/span>\u003c/p>\n\u003cp>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-62504\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman.jpg\" alt=\"\" width=\"200\" height=\"200\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman.jpg 800w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman-160x160.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/10/Dr.-Robyn-Silverman-768x768.jpg 768w\" sizes=\"(max-width: 200px) 100vw, 200px\">\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>Known as the “Conversation Doc,” \u003ca href=\"https://www.instagram.com/drrobynsilverman/\">Robyn Silverman\u003c/a> is a child and teen development specialist and host of the podcast, \u003c/em>\u003ca href=\"https://podcasts.apple.com/us/podcast/how-to-talk-to-kids-about-anything/id1231126178\">How to Talk to Kids About Anything\u003c/a>\u003cem>, as well as the author of the book of the same name. She is a cofounder of the Powerful Words Character System, which gives educators the talking points they need to help children become kind, responsible citizens of the world. Find out all about the book at \u003ca href=\"https://protect-us.mimecast.com/s/fQx2ClYpANizZZppsjDlez?domain=parenting.drrobynsilverman.com\" target=\"_blank\" rel=\"noopener noreferrer\">https://parenting.drrobynsilverman.com/\u003c/a>.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/62501/want-your-kids-to-be-happier-and-healthier-start-talking-with-them-about-uncomfortable-emotions","authors":["4354"],"categories":["mindshift_192","mindshift_21280","mindshift_21385"],"tags":["mindshift_21071","mindshift_21814","mindshift_21816","mindshift_20865","mindshift_21038","mindshift_21813","mindshift_943","mindshift_21815"],"featImg":"mindshift_62508","label":"mindshift"},"mindshift_59266":{"type":"posts","id":"mindshift_59266","meta":{"index":"posts_1591205157","site":"mindshift","id":"59266","score":null,"sort":[1649315639000]},"guestAuthors":[],"slug":"how-to-help-kids-and-teens-process-bittersweet-feelings","title":"How to help kids and teens process bittersweet feelings","publishDate":1649315639,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>When kids and teens experience challenges or loss, they often feel pressure to hide their struggles or show their strength by quickly bouncing back. Susan Cain wrote about the unexpected benefits of sadness and how to help kids understand that all emotions are part of the normal human experience in her book “\u003ca href=\"https://susancain.net/book/bittersweet/\">Bittersweet: How Sorrow and Longing Make us Whole.\u003c/a>” She previously wrote \"Quiet: \u003ca href=\"https://www.goodreads.com/book/show/8520610-quiet\">The Power of Introverts\u003c/a> in a World That Can't Stop Talking.\"\u003c/p>\n\u003cp>\u003cstrong>Kris: In the first section of your book, you describe some of the “uses of sadness,” from sharpening our attention to stimulating creativity. I really love this line, “If we could honor sadness a little more, maybe we could see it – rather than enforced smiles or righteous outrage – as the bridge we need to connect with one another.” What do you mean by that and what’s its application to raising kids?\u003c/strong>\u003c/p>\n\u003cp>Cain: None of us wants to see our kids sad, of course. At the same time, it is a deeply human experience. So telegraphing to our kids that they shouldn't feel sad is not only not helpful, but it makes them feel shame on top of whatever they're feeling sad about.\u003c/p>\n\u003cp>But in terms of honoring sadness as a bridge, we are deeply evolutionarily primed to respond to each other's sadness. When you see another being in trouble or crying, your vagus nerve reacts to that. This instinct to feel bad when we see somebody else feeling bad – and to want to do something about it – is as much a part of humanity as our need to breathe.\u003c/p>\n\u003cp>\u003cstrong>Kris: For teens, the pressure to bounce back quickly and show that something didn’t really affect them can be intense. You write about the distinction between “moving on” and “moving forward.” Can you talk about that?\u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Cain: The phrases “move on” or “get over it” are basically saying, “It's not okay for you to carry your loss for very long. Sure, it's okay to be sad on the day of the loss. And maybe it's okay the day after that. But there's a point at which we are going to expect you to get over it. It should no longer be part of you. Go back to your pre-loss self.”\u003c/p>\n\u003cp>\u003ca href=\"https://susancain.net/book/bittersweet/\">\u003cimg class=\"alignright size-thumbnail wp-image-59273\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-160x243.jpeg\" alt=\"\" width=\"160\" height=\"243\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-160x243.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-800x1216.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1020x1551.jpeg 1020w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-768x1168.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1010x1536.jpeg 1010w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1347x2048.jpeg 1347w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1.jpeg 1684w\" sizes=\"(max-width: 160px) 100vw, 160px\">\u003c/a>But there’s another path: you can move forward with your life and carry that loss with you. You can still feel sad sometimes while also integrating new experiences and having new joys. It all becomes part of you. So instead of saying, “Okay, I've got to get from sad back to happy as fast as I can,” you realize life is just a collection of experiences that shape you and you're carrying them all.\u003c/p>\n\u003cp>\u003cstrong>Kris: While reading your book, I wrote in the margins this phrase from Dr. Susan David: “Life’s beauty is inseparable from its fragility.” As adults, we sometimes struggle with how to talk to kids about the fragile side of life – and put a premium on shielding them from pain and discomfort. What are some of your thoughts about this?\u003c/strong>\u003c/p>\n\u003cp>Cain: I think we inadvertently teach kids, especially those growing up in relative comfort, that “normal” means everything is sky high and flourishing. But the smooth road is not the default; it's the detour. Unexpected twists and turns are actually the main road. When life seems to go off path, kids need to know that it doesn’t mean something is wrong with them or with their experiences. It's incredibly comforting for children to know that life is made up of bittersweet. The question then becomes, how do you navigate it? Challenges can become an opportunity for them to learn – while still under the loving guidance of their parents – that this is part of what life is.\u003c/p>\n\u003cp>When my kids were little, we rented a house in the countryside that was right next to a field where two donkeys lived – Lucky and Norman. The kids and the donkeys absolutely fell in love with each other. They spent their whole week feeding the donkeys apples and carrots. And then as always happens with any summer romance, it had to come to an end. The kids were crying themselves to sleep at the thought of having to say goodbye to Lucky and Norman. We said all kinds of things to help them feel better. But what gave them the most comfort was when we said, “These kinds of goodbyes are a natural part of life. It's not the first time you're saying them, and it's not going to be the last time. Everybody has to say these kinds of goodbyes. It's natural.” It helped them to hear that the feelings they were having were normal.\u003c/p>\n\u003cp>\u003cstrong>Kris: Just last night, my eight-year-old son called me into his room in tears at 10 pm and said, \"I don’t want to fall asleep because once I do, vacation’s over.\" It strikes me that these small transitions can be a fertile time for parents and teachers to help kids think about the beauty in the bittersweet.\u003c/strong>\u003c/p>\n\u003cp>Cain: Absolutely. Because transitions are mini goodbyes, right? They're an expression of the final goodbye that we all face eventually. We don't know that when we're getting upset about the transition, but that's really what's happening. And so every time you can walk your child through the discomfort of transitions and the pain of the mini goodbye – whether it's the last day of camp or the last day of vacation – those are prime learning moments.\u003c/p>\n\u003cp>I quote a poem in the book by Gerard Manley Hopkin called “Spring and Fall.” And it's written by the poet to a little girl who is crying because the leaves are falling and she doesn't want the leaves to go away. She doesn't want winter to come. And he says, “Márgarét, áre you gríeving/Over Goldengrove unleaving?” And then later he says, “It's the blight that man was born for/It is Margaret you mourn for.”\u003cbr>\nI can't say those lines without shivers because of the wisdom and the empathy of that insight: Margaret doesn't know it yet; she's crying over the fact that life is impermanent.\u003c/p>\n\u003cp>But here’s the thing that's also true about that impermanence: it can be so painful, but it's also so intensely beautiful. The beauty of impermanence might be the greatest beauty we have – and all humans experience it. There's something about knowing that we're all in this crazy, beautiful, intensely imperfect experience together that is very uplifting.\u003c/p>\n\u003cp>\u003cstrong>Kris: Let’s talk about the idea of “effortless perfection.”\u003cbr>\n\u003c/strong>\u003cbr>\nCain: I sat down with a group of students at Princeton and asked them, “What is your life like, really?” Literally two minutes into the conversation, they start talking to me about this phenomenon they call effortless perfection, which is this intense pressure that they all feel to be effortlessly perfect – to be very fit, very good looking, to have great grades, to be socially adept, all this stuff. And not only to achieve all those things, but to look as if you didn't have to try and it all came to you naturally.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>And this isn't just at Princeton. This is a phenomenon at schools all over the country. Kids are living in a culture where whatever is plaguing them seems wrong – and that they are wrong for feeling it – instead of being viewed as just a normal part of experience.\u003cbr>\nSo what we're really talking about is the normalization of experience. That the sweet is normal and the bitter is normal. We should expect that. The paradox is that the more we expect that and accept it, the more we have the emotional power to transform the bitter into sweet and to take the pain that we have and turn it into beauty in one form or another.\u003c/p>\n\n","blocks":[],"excerpt":"Understanding the upside of sadness can help kids better cope with sadness and moments that pass. ","status":"publish","parent":0,"modified":1649315870,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":1410},"headData":{"title":"How to help kids and teens process bittersweet feelings - MindShift","description":"Understanding the upside of sadness can help kids better cope with sadness and moments that pass. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How to help kids and teens process bittersweet feelings","datePublished":"2022-04-07T07:13:59.000Z","dateModified":"2022-04-07T07:17:50.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"59266 https://ww2.kqed.org/mindshift/?p=59266","disqusUrl":"https://ww2.kqed.org/mindshift/2022/04/07/how-to-help-kids-and-teens-process-bittersweet-feelings/","disqusTitle":"How to help kids and teens process bittersweet feelings","excludeFromSiteSearch":"Include","path":"/mindshift/59266/how-to-help-kids-and-teens-process-bittersweet-feelings","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>When kids and teens experience challenges or loss, they often feel pressure to hide their struggles or show their strength by quickly bouncing back. Susan Cain wrote about the unexpected benefits of sadness and how to help kids understand that all emotions are part of the normal human experience in her book “\u003ca href=\"https://susancain.net/book/bittersweet/\">Bittersweet: How Sorrow and Longing Make us Whole.\u003c/a>” She previously wrote \"Quiet: \u003ca href=\"https://www.goodreads.com/book/show/8520610-quiet\">The Power of Introverts\u003c/a> in a World That Can't Stop Talking.\"\u003c/p>\n\u003cp>\u003cstrong>Kris: In the first section of your book, you describe some of the “uses of sadness,” from sharpening our attention to stimulating creativity. I really love this line, “If we could honor sadness a little more, maybe we could see it – rather than enforced smiles or righteous outrage – as the bridge we need to connect with one another.” What do you mean by that and what’s its application to raising kids?\u003c/strong>\u003c/p>\n\u003cp>Cain: None of us wants to see our kids sad, of course. At the same time, it is a deeply human experience. So telegraphing to our kids that they shouldn't feel sad is not only not helpful, but it makes them feel shame on top of whatever they're feeling sad about.\u003c/p>\n\u003cp>But in terms of honoring sadness as a bridge, we are deeply evolutionarily primed to respond to each other's sadness. When you see another being in trouble or crying, your vagus nerve reacts to that. This instinct to feel bad when we see somebody else feeling bad – and to want to do something about it – is as much a part of humanity as our need to breathe.\u003c/p>\n\u003cp>\u003cstrong>Kris: For teens, the pressure to bounce back quickly and show that something didn’t really affect them can be intense. You write about the distinction between “moving on” and “moving forward.” Can you talk about that?\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Cain: The phrases “move on” or “get over it” are basically saying, “It's not okay for you to carry your loss for very long. Sure, it's okay to be sad on the day of the loss. And maybe it's okay the day after that. But there's a point at which we are going to expect you to get over it. It should no longer be part of you. Go back to your pre-loss self.”\u003c/p>\n\u003cp>\u003ca href=\"https://susancain.net/book/bittersweet/\">\u003cimg class=\"alignright size-thumbnail wp-image-59273\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-160x243.jpeg\" alt=\"\" width=\"160\" height=\"243\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-160x243.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-800x1216.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1020x1551.jpeg 1020w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-768x1168.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1010x1536.jpeg 1010w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1-1347x2048.jpeg 1347w, https://ww2.kqed.org/app/uploads/sites/23/2022/04/bittersweet-2d-cover-scaled-1.jpeg 1684w\" sizes=\"(max-width: 160px) 100vw, 160px\">\u003c/a>But there’s another path: you can move forward with your life and carry that loss with you. You can still feel sad sometimes while also integrating new experiences and having new joys. It all becomes part of you. So instead of saying, “Okay, I've got to get from sad back to happy as fast as I can,” you realize life is just a collection of experiences that shape you and you're carrying them all.\u003c/p>\n\u003cp>\u003cstrong>Kris: While reading your book, I wrote in the margins this phrase from Dr. Susan David: “Life’s beauty is inseparable from its fragility.” As adults, we sometimes struggle with how to talk to kids about the fragile side of life – and put a premium on shielding them from pain and discomfort. What are some of your thoughts about this?\u003c/strong>\u003c/p>\n\u003cp>Cain: I think we inadvertently teach kids, especially those growing up in relative comfort, that “normal” means everything is sky high and flourishing. But the smooth road is not the default; it's the detour. Unexpected twists and turns are actually the main road. When life seems to go off path, kids need to know that it doesn’t mean something is wrong with them or with their experiences. It's incredibly comforting for children to know that life is made up of bittersweet. The question then becomes, how do you navigate it? Challenges can become an opportunity for them to learn – while still under the loving guidance of their parents – that this is part of what life is.\u003c/p>\n\u003cp>When my kids were little, we rented a house in the countryside that was right next to a field where two donkeys lived – Lucky and Norman. The kids and the donkeys absolutely fell in love with each other. They spent their whole week feeding the donkeys apples and carrots. And then as always happens with any summer romance, it had to come to an end. The kids were crying themselves to sleep at the thought of having to say goodbye to Lucky and Norman. We said all kinds of things to help them feel better. But what gave them the most comfort was when we said, “These kinds of goodbyes are a natural part of life. It's not the first time you're saying them, and it's not going to be the last time. Everybody has to say these kinds of goodbyes. It's natural.” It helped them to hear that the feelings they were having were normal.\u003c/p>\n\u003cp>\u003cstrong>Kris: Just last night, my eight-year-old son called me into his room in tears at 10 pm and said, \"I don’t want to fall asleep because once I do, vacation’s over.\" It strikes me that these small transitions can be a fertile time for parents and teachers to help kids think about the beauty in the bittersweet.\u003c/strong>\u003c/p>\n\u003cp>Cain: Absolutely. Because transitions are mini goodbyes, right? They're an expression of the final goodbye that we all face eventually. We don't know that when we're getting upset about the transition, but that's really what's happening. And so every time you can walk your child through the discomfort of transitions and the pain of the mini goodbye – whether it's the last day of camp or the last day of vacation – those are prime learning moments.\u003c/p>\n\u003cp>I quote a poem in the book by Gerard Manley Hopkin called “Spring and Fall.” And it's written by the poet to a little girl who is crying because the leaves are falling and she doesn't want the leaves to go away. She doesn't want winter to come. And he says, “Márgarét, áre you gríeving/Over Goldengrove unleaving?” And then later he says, “It's the blight that man was born for/It is Margaret you mourn for.”\u003cbr>\nI can't say those lines without shivers because of the wisdom and the empathy of that insight: Margaret doesn't know it yet; she's crying over the fact that life is impermanent.\u003c/p>\n\u003cp>But here’s the thing that's also true about that impermanence: it can be so painful, but it's also so intensely beautiful. The beauty of impermanence might be the greatest beauty we have – and all humans experience it. There's something about knowing that we're all in this crazy, beautiful, intensely imperfect experience together that is very uplifting.\u003c/p>\n\u003cp>\u003cstrong>Kris: Let’s talk about the idea of “effortless perfection.”\u003cbr>\n\u003c/strong>\u003cbr>\nCain: I sat down with a group of students at Princeton and asked them, “What is your life like, really?” Literally two minutes into the conversation, they start talking to me about this phenomenon they call effortless perfection, which is this intense pressure that they all feel to be effortlessly perfect – to be very fit, very good looking, to have great grades, to be socially adept, all this stuff. And not only to achieve all those things, but to look as if you didn't have to try and it all came to you naturally.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>And this isn't just at Princeton. This is a phenomenon at schools all over the country. Kids are living in a culture where whatever is plaguing them seems wrong – and that they are wrong for feeling it – instead of being viewed as just a normal part of experience.\u003cbr>\nSo what we're really talking about is the normalization of experience. That the sweet is normal and the bitter is normal. We should expect that. The paradox is that the more we expect that and accept it, the more we have the emotional power to transform the bitter into sweet and to take the pain that we have and turn it into beauty in one form or another.\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/59266/how-to-help-kids-and-teens-process-bittersweet-feelings","authors":["11087"],"categories":["mindshift_21280"],"tags":["mindshift_21071","mindshift_21157","mindshift_943"],"featImg":"mindshift_59268","label":"mindshift"},"mindshift_58544":{"type":"posts","id":"mindshift_58544","meta":{"index":"posts_1591205157","site":"mindshift","id":"58544","score":null,"sort":[1632382370000]},"guestAuthors":[],"slug":"before-kids-emotions-run-high-practice-these-steps-during-calmer-times","title":"Before Kids’ Emotions Run High, Practice These Steps During Calmer Times","publishDate":1632382370,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">As children file back into America’s classrooms, they bring with them “backpacks full of emotion,” says Katie Hurley, a child psychotherapist and author of \"\u003c/span>\u003ca href=\"https://www.amazon.com/Happy-Kid-Handbook-Children-Stressful/dp/0399171819\">\u003cspan style=\"font-weight: 400\">The Happy Kid Handbook\u003c/span>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">.\" \u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> And they are counting on adults to “work together to help them sort it out.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">During children’s early years, teachers and caregivers have a prime opportunity to focus on emotional skills that support students’ \u003c/span>\u003ca href=\"https://www.edutopia.org/sel-research-learning-outcomes#outcomes\">\u003cspan style=\"font-weight: 400\">academic achievement\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, wellness and sense of connectedness. Some of the most effective strategies are also the simplest – which is good, says Hurley, because “we are all running on empty.”\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Check-In with Emotions\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">Many early childhood and elementary classrooms start the day with a date and weather check. This is a good place to also include a “feelings check,” says Hurley. For example, try creating pockets that are labeled with different emotions and asking kids to put a popsicle stick in the pocket that matches their mood. It’s a quick temperature check that allows the teacher to scan the class and see who might need a little extra attention. Families can also check in at dinner or before bed, taking turns sharing two or three words to describe their day.\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Breathe In, Breathe Out\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">When kids’ emotions are running hot – if they are bringing anger or anxiety into the classroom – there are several strategies teachers can use to help them cool down. And while there is no one-size-fits-all method, in Hurley’s experience, “deep breathing is the single best thing you can do to calm down your central nervous system.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That said, simply telling kids to “take a deep breath” is rarely effective. Hurley recommends using a \u003c/span>\u003ca href=\"https://www.pbs.org/parents/thrive/breathing-exercises-to-help-calm-young-children\">\u003cspan style=\"font-weight: 400\">memorable, guided strategy\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> such as square breathing, pretending to blow out birthday candles or pretending to blow up a balloon.\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The key is practice and adult support, says Hurley. \"You have to practice this when they're calm. When kids are hot, it's not the time to start saying, ‘Do deep breathing.’ The brain will say, ‘That'll never work. This is a five-alarm fire – I can't just breathe my way through it!’ But when we take those deep breaths, the brain starts to say, ‘Oh, wait a minute, it's not as bad as I thought. I can handle this.’”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When we practice deep breathing regularly, it becomes a habit. Habitual strategies are key because when we are faced with a stressor, we instinctively enter “fight or flight mode.” And then it is harder for our brains to access coping strategies. Hurley urges parents and teachers to start the day with a breathing exercise, take a mid-day breathing break and do it again before bed. “That way our brain internalizes it and says, ‘Oh, hey, you know what? Breathing calms me down. This is something that helps me feel good.’”\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Maintain a Balanced Wellness Diet \u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">Our brains tend to overreact to perceived threats and stressors, says Hurley, sending up false alarms that say to us, “This is bad. Nothing's working. Everything's horrible. You're in trouble.’” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">And this internal alarm system is extra-sensitive when basic needs are not being met including sleep, exercise, hydration and nutrition. Hurley emphasizes the following basics with parents and teachers: kids need 10 to 12 hours of sleep at night; they need to drink water; they need to move their bodies; and they need to eat healthy foods. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“It's all interrelated. When these needs aren’t being met, children’s coping skills are compromised and one little stressor, like a timed math test, can send their brains into overload.” That’s why a system-wide commitment to healthy school lunches, movement breaks and recess supports students’ physical, mental and emotional wellbeing.\u003c/span>\u003c/p>\n\u003ch2>\u003cb>“Let’s Do This Together”\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">When children are emotionally hot, adults often send them away to deal with their feelings on their own – such as out into the hallway or up to their room. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Some of that comes from our own anxiety, says Hurley. “When our kids yell at us or throw a tantrum, it triggers us. We might think, ‘Oh no, I don’t know how to handle this.’” But this strategy also makes logical sense to us: “When adults get overwhelmed with emotion, we\u003c/span> \u003cspan style=\"font-weight: 400\">want to be alone. We say, ‘I just need five minutes to myself to collect my thoughts.’” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">But most kids don't want that. “When kids are feeling their worst is when they want the most connection,” says Hurley. When they lose control, what they are really saying is “‘I need you – I don't know how to do this.’ But we send them away to be alone with all their negative, scary, intrusive thoughts.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Instead, says Hurley, “we have to learn how to meet their storm with our calm.” That starts with empathy, says Hurley. Alternatively, she suggests saying, “'This is really hard,' or 'I can see that you are really upset/angry/scared.'” Then follow it with “I'm going to help you through it. Now sounds like a good time to take a nice deep breath. Let’s do this together. Do you want to do square breathing or blow up a balloon?\" \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">For those everyday emotional fluctuations, Hurley recommends that teachers and parents create a “calm corner” in the house or classroom: a place where children can self-select to spend a few minutes when they notice their emotional temperature rise. You can stock it with soft squeeze balls, glitter jars or fancy coloring pages – anything that is a tension reliever.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">These small interventions not only support emotional health, but they also build adult-child relationships that will pay off over time. “Children need anchors, and we are their anchors,\" says Hurley. \"That's our job as parents, as educators and as coaches. We have to practice these things on our own so that when things go wrong – and they will every single day – we will feel ready for it.”\u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"When a child's emotions get hot, it's hard for anyone to remain calm. That's where practicing calming strategies before the emotions boil over can help, according to Katie Hurley. ","status":"publish","parent":0,"modified":1632382370,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":1079},"headData":{"title":"Before Kids’ Emotions Run High, Practice These Steps During Calmer Times - MindShift","description":"When a child's emotions get hot, it's hard for anyone to remain calm. That's where practicing calming strategies before the emotions boil over can help, according to Katie Hurley. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Before Kids’ Emotions Run High, Practice These Steps During Calmer Times","datePublished":"2021-09-23T07:32:50.000Z","dateModified":"2021-09-23T07:32:50.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"58544 https://ww2.kqed.org/mindshift/?p=58544","disqusUrl":"https://ww2.kqed.org/mindshift/2021/09/23/before-kids-emotions-run-high-practice-these-steps-during-calmer-times/","disqusTitle":"Before Kids’ Emotions Run High, Practice These Steps During Calmer Times","path":"/mindshift/58544/before-kids-emotions-run-high-practice-these-steps-during-calmer-times","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">As children file back into America’s classrooms, they bring with them “backpacks full of emotion,” says Katie Hurley, a child psychotherapist and author of \"\u003c/span>\u003ca href=\"https://www.amazon.com/Happy-Kid-Handbook-Children-Stressful/dp/0399171819\">\u003cspan style=\"font-weight: 400\">The Happy Kid Handbook\u003c/span>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">.\" \u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> And they are counting on adults to “work together to help them sort it out.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">During children’s early years, teachers and caregivers have a prime opportunity to focus on emotional skills that support students’ \u003c/span>\u003ca href=\"https://www.edutopia.org/sel-research-learning-outcomes#outcomes\">\u003cspan style=\"font-weight: 400\">academic achievement\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, wellness and sense of connectedness. Some of the most effective strategies are also the simplest – which is good, says Hurley, because “we are all running on empty.”\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Check-In with Emotions\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">Many early childhood and elementary classrooms start the day with a date and weather check. This is a good place to also include a “feelings check,” says Hurley. For example, try creating pockets that are labeled with different emotions and asking kids to put a popsicle stick in the pocket that matches their mood. It’s a quick temperature check that allows the teacher to scan the class and see who might need a little extra attention. Families can also check in at dinner or before bed, taking turns sharing two or three words to describe their day.\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Breathe In, Breathe Out\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">When kids’ emotions are running hot – if they are bringing anger or anxiety into the classroom – there are several strategies teachers can use to help them cool down. And while there is no one-size-fits-all method, in Hurley’s experience, “deep breathing is the single best thing you can do to calm down your central nervous system.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That said, simply telling kids to “take a deep breath” is rarely effective. Hurley recommends using a \u003c/span>\u003ca href=\"https://www.pbs.org/parents/thrive/breathing-exercises-to-help-calm-young-children\">\u003cspan style=\"font-weight: 400\">memorable, guided strategy\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> such as square breathing, pretending to blow out birthday candles or pretending to blow up a balloon.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The key is practice and adult support, says Hurley. \"You have to practice this when they're calm. When kids are hot, it's not the time to start saying, ‘Do deep breathing.’ The brain will say, ‘That'll never work. This is a five-alarm fire – I can't just breathe my way through it!’ But when we take those deep breaths, the brain starts to say, ‘Oh, wait a minute, it's not as bad as I thought. I can handle this.’”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When we practice deep breathing regularly, it becomes a habit. Habitual strategies are key because when we are faced with a stressor, we instinctively enter “fight or flight mode.” And then it is harder for our brains to access coping strategies. Hurley urges parents and teachers to start the day with a breathing exercise, take a mid-day breathing break and do it again before bed. “That way our brain internalizes it and says, ‘Oh, hey, you know what? Breathing calms me down. This is something that helps me feel good.’”\u003c/span>\u003c/p>\n\u003ch2>\u003cb>Maintain a Balanced Wellness Diet \u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">Our brains tend to overreact to perceived threats and stressors, says Hurley, sending up false alarms that say to us, “This is bad. Nothing's working. Everything's horrible. You're in trouble.’” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">And this internal alarm system is extra-sensitive when basic needs are not being met including sleep, exercise, hydration and nutrition. Hurley emphasizes the following basics with parents and teachers: kids need 10 to 12 hours of sleep at night; they need to drink water; they need to move their bodies; and they need to eat healthy foods. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“It's all interrelated. When these needs aren’t being met, children’s coping skills are compromised and one little stressor, like a timed math test, can send their brains into overload.” That’s why a system-wide commitment to healthy school lunches, movement breaks and recess supports students’ physical, mental and emotional wellbeing.\u003c/span>\u003c/p>\n\u003ch2>\u003cb>“Let’s Do This Together”\u003c/b>\u003c/h2>\n\u003cp>\u003cspan style=\"font-weight: 400\">When children are emotionally hot, adults often send them away to deal with their feelings on their own – such as out into the hallway or up to their room. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Some of that comes from our own anxiety, says Hurley. “When our kids yell at us or throw a tantrum, it triggers us. We might think, ‘Oh no, I don’t know how to handle this.’” But this strategy also makes logical sense to us: “When adults get overwhelmed with emotion, we\u003c/span> \u003cspan style=\"font-weight: 400\">want to be alone. We say, ‘I just need five minutes to myself to collect my thoughts.’” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">But most kids don't want that. “When kids are feeling their worst is when they want the most connection,” says Hurley. When they lose control, what they are really saying is “‘I need you – I don't know how to do this.’ But we send them away to be alone with all their negative, scary, intrusive thoughts.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Instead, says Hurley, “we have to learn how to meet their storm with our calm.” That starts with empathy, says Hurley. Alternatively, she suggests saying, “'This is really hard,' or 'I can see that you are really upset/angry/scared.'” Then follow it with “I'm going to help you through it. Now sounds like a good time to take a nice deep breath. Let’s do this together. Do you want to do square breathing or blow up a balloon?\" \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">For those everyday emotional fluctuations, Hurley recommends that teachers and parents create a “calm corner” in the house or classroom: a place where children can self-select to spend a few minutes when they notice their emotional temperature rise. You can stock it with soft squeeze balls, glitter jars or fancy coloring pages – anything that is a tension reliever.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">These small interventions not only support emotional health, but they also build adult-child relationships that will pay off over time. “Children need anchors, and we are their anchors,\" says Hurley. \"That's our job as parents, as educators and as coaches. We have to practice these things on our own so that when things go wrong – and they will every single day – we will feel ready for it.”\u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/58544/before-kids-emotions-run-high-practice-these-steps-during-calmer-times","authors":["11087"],"categories":["mindshift_1"],"tags":["mindshift_21071","mindshift_21047","mindshift_20865"],"featImg":"mindshift_58547","label":"mindshift"},"mindshift_47616":{"type":"posts","id":"mindshift_47616","meta":{"index":"posts_1591205157","site":"mindshift","id":"47616","score":null,"sort":[1488288965000]},"guestAuthors":[],"slug":"emotional-agility-as-a-tool-to-help-teens-manage-their-feelings","title":"Emotional Agility as a Tool to Help Teens Manage Their Feelings","publishDate":1488288965,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>Navigating the ups and downs of the teenage years has never been easy, as young adults manage a lot of changes that are hormonal, physical, social and emotional. Teens could use help during this period; according to a \u003ca href=\"http://pediatrics.aappublications.org/content/pediatrics/early/2016/11/10/peds.2016-1878.full.pdf\">recent study\u003c/a>, the prevalence of \u003ca href=\"http://time.com/4572593/increase-depression-teens-teenage-mental-health/\">depression in adolescents\u003c/a> has increased in the last decade. One way teens can manage these experiences, according to psychologist \u003ca href=\"http://www.susandavid.com/about-susan-david/\">Susan David\u003c/a>, is by equipping teens with the emotional skills to “help them develop the flexibility and resilience they need to flourish, even during hard times.”\u003c/p>\n\u003cp>“Emotions are absolutely fundamental to our long-term success – our grit, our ability to self-regulate, to negotiate conflict and to solve problems. They influence our relationships and our ability to be effective in our jobs,” said David, author of the book “\u003ca href=\"https://www.amazon.com/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490\">Emotional Agility\u003c/a>” and an instructor at Harvard Medical School. “Children who grow up into adults who are not able to navigate emotions effectively will be at a major disadvantage.”\u003c/p>\n\u003cp>In her book, David defines emotional agility as “being aware and accepting of all your emotions, even learning from the most difficult ones,” and being able to “live in the moment with a clear reading of present circumstances, respond appropriately, and then act in alignment with your deepest values.” She says emotions are data, not directions. Understanding that distinction can equip teenagers to make healthy decisions that are in alignment with their values.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David said that she would explain the concept to a teenager this way: “Emotional agility is the ability to not be scared of emotions, but rather to be able to learn from them and use emotions for all the things you want to do and be in the world.” \u003c/span>In order to respond with agility to challenging or novel situations, teenagers need to strengthen their emotional literacy. David recommends helping them understand these key concepts about emotions.\u003c/p>\n\u003cp>\u003cb>Emotions are not good or bad -- they just are.\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">Everyone experiences difficult emotions -- including sadness, anger and frustration. Teens need to know that “there is nothing wrong with you when you feel sad or angry inside,” said David. “Teens so often live in a world in which what peers are doing becomes the litmus of what is normal.” They engage in social comparison, often via social media platforms. “If your friends seem to be happy all the time, that can be very isolating for a teen.” When adults reassure teens that all emotions are normal and healthy, it can help ease their minds when they have a strong emotional response.\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cb>Emotions pass.\u003cbr>\n\u003c/b>“No emotion is here to stay,” said David. “You may feel really sad or really angry -- but emotions are transient. Emotions pass.” This understanding can help teens keep their emotional fluctuations in perspective. This doesn’t mean you should bury emotions or pretend they don’t affect you, said David. Instead, acknowledge them. Notice how you are feeling and create a “nonjudgmental space” between the emotion and how you choose to respond to it. David advocates viewing your emotional responses with compassion and curiosity, gently asking, “Why am I feeling this way?”\u003c/p>\n\u003cp>\u003cb>Emotions are teachers.\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">People can learn from difficult emotions. In fact, David notes, emotions can give you tremendous data about what is important to you, what you care about, who you can trust and how you want to live your life. “No one is happy all the time,” said David, “so when you feel those difficult emotions, ask yourself: What is this emotion telling me? How can I use this information to be stronger, better and more connected with the world?” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Courage is “fear walking.”\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">“We are surrounded by people telling us to conquer our fears,” said David, “but fear is normal.” The trick is not letting fear stop you from doing important work. “We cannot do away with fear, but we can choose to notice it with compassion and still move toward what is of value to us.” When you have the internal thought, “I want to do this but I’m scared,” take one small step that moves you toward your goal. “Courage is not the absence of fear,” said David. “Courage is fear walking.“ \u003c/span>\u003c/p>\n\u003cp>\u003cb>How Values Affirmation Strengthens Emotional Agility\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David points to two additional strategies that parents and teachers can draw on to help teens become emotionally agile: values affirmation and autonomy.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“We are all susceptible to social contagion,” said David, “and we end up being influenced by our peers to do things that aren’t right for us. Core values are the compass that keep us moving in the right direction.” David said that giving teens opportunities to affirm and articulate their values is protective in the face of inevitable challenges. For example, adults can invite teens to talk about why school is important to them, who they want to be, what they care about, what they want to accomplish and what difference they want to make in the world.\u003c/span>\u003c/p>\n\u003cp>\u003ca href=\"https://www.gsb.stanford.edu/insights/value-values-affirmation\">\u003cspan style=\"font-weight: 400\">Research out of Stanford University\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> found that asking middle school students to reflect and write about the things that truly mattered to them during stressful points in the school year resulted in significant academic gains, particularly for at-risk students. A \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103196/\">\u003cspan style=\"font-weight: 400\">similar writing exercise\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> with first-generation college students -- where they were asked to write about the three values that were most important to them -- also resulted in academic gains.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">A strong internal compass can help teens develop true autonomy -- which should not be confused with independence, said David. For example, when a teenager breaks curfew to stay out with friends, they may feel independent, but their behavior is not autonomous if it is driven by “peer pressure or chaotic emotions.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents and teachers can support teens by \u003c/span>\u003ca href=\"http://ww2.kqed.org/mindshift/2015/06/23/as-teens-push-away-what-can-parents-do-to-support-success/\">\u003cspan style=\"font-weight: 400\">providing them with scaffolded autonomy,\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> giving them opportunities to try (and fail) to solve problems, talking through their choices and potential outcomes, offering them authentic choices and resisting the impulse to rush in to save the day. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David said we need to teach teens \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">how\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> to think, not \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">what\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> to think, as they work through emotionally charged situations. That way, when they face a difficult decision, they can act in a way that is congruent with their internal compass. “Ask them, ‘What are some strategies that might help you? You are struggling with something that feels big and difficult -- so how do we break this down? What’s \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">one step\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> you can take? Support them as they look for solutions that are meaningful to them.” David encapsulates the essence of this support in three words: “I see you\" -- your emotions, your ideas, your strengths, your struggles, and your dreams. \u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Every single one of us wants to be seen. For me, ‘I see you’ means creating a space in your heart and in your home or classroom where [a child] is seen. When children and adolescents are very upset, literally just the presence of a loving person helps to de-escalate and creates the space where calm is invited in.” \u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"Teens who who are able to identify and manage emotions may be better equipped to navigate life situations. ","status":"publish","parent":0,"modified":1488289026,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":1235},"headData":{"title":"Emotional Agility as a Tool to Help Teens Manage Their Feelings | KQED","description":"Teens who who are able to identify and manage emotions may be better equipped to navigate life situations. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Emotional Agility as a Tool to Help Teens Manage Their Feelings","datePublished":"2017-02-28T13:36:05.000Z","dateModified":"2017-02-28T13:37:06.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"47616 https://ww2.kqed.org/mindshift/?p=47616","disqusUrl":"https://ww2.kqed.org/mindshift/2017/02/28/emotional-agility-as-a-tool-to-help-teens-manage-their-feelings/","disqusTitle":"Emotional Agility as a Tool to Help Teens Manage Their Feelings","path":"/mindshift/47616/emotional-agility-as-a-tool-to-help-teens-manage-their-feelings","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Navigating the ups and downs of the teenage years has never been easy, as young adults manage a lot of changes that are hormonal, physical, social and emotional. Teens could use help during this period; according to a \u003ca href=\"http://pediatrics.aappublications.org/content/pediatrics/early/2016/11/10/peds.2016-1878.full.pdf\">recent study\u003c/a>, the prevalence of \u003ca href=\"http://time.com/4572593/increase-depression-teens-teenage-mental-health/\">depression in adolescents\u003c/a> has increased in the last decade. One way teens can manage these experiences, according to psychologist \u003ca href=\"http://www.susandavid.com/about-susan-david/\">Susan David\u003c/a>, is by equipping teens with the emotional skills to “help them develop the flexibility and resilience they need to flourish, even during hard times.”\u003c/p>\n\u003cp>“Emotions are absolutely fundamental to our long-term success – our grit, our ability to self-regulate, to negotiate conflict and to solve problems. They influence our relationships and our ability to be effective in our jobs,” said David, author of the book “\u003ca href=\"https://www.amazon.com/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490\">Emotional Agility\u003c/a>” and an instructor at Harvard Medical School. “Children who grow up into adults who are not able to navigate emotions effectively will be at a major disadvantage.”\u003c/p>\n\u003cp>In her book, David defines emotional agility as “being aware and accepting of all your emotions, even learning from the most difficult ones,” and being able to “live in the moment with a clear reading of present circumstances, respond appropriately, and then act in alignment with your deepest values.” She says emotions are data, not directions. Understanding that distinction can equip teenagers to make healthy decisions that are in alignment with their values.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David said that she would explain the concept to a teenager this way: “Emotional agility is the ability to not be scared of emotions, but rather to be able to learn from them and use emotions for all the things you want to do and be in the world.” \u003c/span>In order to respond with agility to challenging or novel situations, teenagers need to strengthen their emotional literacy. David recommends helping them understand these key concepts about emotions.\u003c/p>\n\u003cp>\u003cb>Emotions are not good or bad -- they just are.\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">Everyone experiences difficult emotions -- including sadness, anger and frustration. Teens need to know that “there is nothing wrong with you when you feel sad or angry inside,” said David. “Teens so often live in a world in which what peers are doing becomes the litmus of what is normal.” They engage in social comparison, often via social media platforms. “If your friends seem to be happy all the time, that can be very isolating for a teen.” When adults reassure teens that all emotions are normal and healthy, it can help ease their minds when they have a strong emotional response.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cb>Emotions pass.\u003cbr>\n\u003c/b>“No emotion is here to stay,” said David. “You may feel really sad or really angry -- but emotions are transient. Emotions pass.” This understanding can help teens keep their emotional fluctuations in perspective. This doesn’t mean you should bury emotions or pretend they don’t affect you, said David. Instead, acknowledge them. Notice how you are feeling and create a “nonjudgmental space” between the emotion and how you choose to respond to it. David advocates viewing your emotional responses with compassion and curiosity, gently asking, “Why am I feeling this way?”\u003c/p>\n\u003cp>\u003cb>Emotions are teachers.\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">People can learn from difficult emotions. In fact, David notes, emotions can give you tremendous data about what is important to you, what you care about, who you can trust and how you want to live your life. “No one is happy all the time,” said David, “so when you feel those difficult emotions, ask yourself: What is this emotion telling me? How can I use this information to be stronger, better and more connected with the world?” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Courage is “fear walking.”\u003cbr>\n\u003c/b>\u003cspan style=\"font-weight: 400\">“We are surrounded by people telling us to conquer our fears,” said David, “but fear is normal.” The trick is not letting fear stop you from doing important work. “We cannot do away with fear, but we can choose to notice it with compassion and still move toward what is of value to us.” When you have the internal thought, “I want to do this but I’m scared,” take one small step that moves you toward your goal. “Courage is not the absence of fear,” said David. “Courage is fear walking.“ \u003c/span>\u003c/p>\n\u003cp>\u003cb>How Values Affirmation Strengthens Emotional Agility\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David points to two additional strategies that parents and teachers can draw on to help teens become emotionally agile: values affirmation and autonomy.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“We are all susceptible to social contagion,” said David, “and we end up being influenced by our peers to do things that aren’t right for us. Core values are the compass that keep us moving in the right direction.” David said that giving teens opportunities to affirm and articulate their values is protective in the face of inevitable challenges. For example, adults can invite teens to talk about why school is important to them, who they want to be, what they care about, what they want to accomplish and what difference they want to make in the world.\u003c/span>\u003c/p>\n\u003cp>\u003ca href=\"https://www.gsb.stanford.edu/insights/value-values-affirmation\">\u003cspan style=\"font-weight: 400\">Research out of Stanford University\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> found that asking middle school students to reflect and write about the things that truly mattered to them during stressful points in the school year resulted in significant academic gains, particularly for at-risk students. A \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103196/\">\u003cspan style=\"font-weight: 400\">similar writing exercise\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> with first-generation college students -- where they were asked to write about the three values that were most important to them -- also resulted in academic gains.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">A strong internal compass can help teens develop true autonomy -- which should not be confused with independence, said David. For example, when a teenager breaks curfew to stay out with friends, they may feel independent, but their behavior is not autonomous if it is driven by “peer pressure or chaotic emotions.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents and teachers can support teens by \u003c/span>\u003ca href=\"http://ww2.kqed.org/mindshift/2015/06/23/as-teens-push-away-what-can-parents-do-to-support-success/\">\u003cspan style=\"font-weight: 400\">providing them with scaffolded autonomy,\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> giving them opportunities to try (and fail) to solve problems, talking through their choices and potential outcomes, offering them authentic choices and resisting the impulse to rush in to save the day. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">David said we need to teach teens \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">how\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> to think, not \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">what\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> to think, as they work through emotionally charged situations. That way, when they face a difficult decision, they can act in a way that is congruent with their internal compass. “Ask them, ‘What are some strategies that might help you? You are struggling with something that feels big and difficult -- so how do we break this down? What’s \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">one step\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> you can take? Support them as they look for solutions that are meaningful to them.” David encapsulates the essence of this support in three words: “I see you\" -- your emotions, your ideas, your strengths, your struggles, and your dreams. \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Every single one of us wants to be seen. For me, ‘I see you’ means creating a space in your heart and in your home or classroom where [a child] is seen. When children and adolescents are very upset, literally just the presence of a loving person helps to de-escalate and creates the space where calm is invited in.” \u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/47616/emotional-agility-as-a-tool-to-help-teens-manage-their-feelings","authors":["11087"],"categories":["mindshift_20874"],"tags":["mindshift_21071","mindshift_21047","mindshift_20784","mindshift_1040","mindshift_1038"],"featImg":"mindshift_47675","label":"mindshift"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. 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You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED MindShift: How We Will Learn","officialWebsiteLink":"/mindshift/","meta":{"site":"news","source":"kqed","order":"2"},"link":"/podcasts/mindshift","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5","npr":"https://www.npr.org/podcasts/464615685/mind-shift-podcast","stitcher":"https://www.stitcher.com/podcast/kqed/stories-teachers-share","spotify":"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx"}},"morning-edition":{"id":"morning-edition","title":"Morning Edition","info":"\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. Hosts Steve Inskeep, David Greene and Rachel Martin bring you the latest breaking news and features to prepare you for the day.","airtime":"MON-FRI 3am-9am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Morning-Edition-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/morning-edition/","meta":{"site":"news","source":"npr"},"link":"/radio/program/morning-edition"},"onourwatch":{"id":"onourwatch","title":"On Our Watch","tagline":"Police secrets, unsealed","info":"For decades, the process for how police police themselves has been inconsistent – if not opaque. In some states, like California, these proceedings were completely hidden. After a new police transparency law unsealed scores of internal affairs files, our reporters set out to examine these cases and the shadow world of police discipline. On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. Is it the officers, or the public they've sworn to serve?","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/On-Our-Watch-Podcast-Tile-703x703-1.jpg","imageAlt":"On Our Watch from NPR and KQED","officialWebsiteLink":"/podcasts/onourwatch","meta":{"site":"news","source":"kqed","order":"1"},"link":"/podcasts/onourwatch","subscribe":{"apple":"https://podcasts.apple.com/podcast/id1567098962","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM2MC9wb2RjYXN0LnhtbD9zYz1nb29nbGVwb2RjYXN0cw","npr":"https://rpb3r.app.goo.gl/onourwatch","spotify":"https://open.spotify.com/show/0OLWoyizopu6tY1XiuX70x","tuneIn":"https://tunein.com/radio/On-Our-Watch-p1436229/","stitcher":"https://www.stitcher.com/show/on-our-watch","rss":"https://feeds.npr.org/510360/podcast.xml"}},"on-the-media":{"id":"on-the-media","title":"On The Media","info":"Our weekly podcast explores how the media 'sausage' is made, casts an incisive eye on fluctuations in the marketplace of ideas, and examines threats to the freedom of information and expression in America and abroad. For one hour a week, the show tries to lift the veil from the process of \"making media,\" especially news media, because it's through that lens that we see the world and the world sees us","airtime":"SUN 2pm-3pm, MON 12am-1am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/onTheMedia.png","officialWebsiteLink":"https://www.wnycstudios.org/shows/otm","meta":{"site":"news","source":"wnyc"},"link":"/radio/program/on-the-media","subscribe":{"apple":"https://itunes.apple.com/us/podcast/on-the-media/id73330715?mt=2","tuneIn":"https://tunein.com/radio/On-the-Media-p69/","rss":"http://feeds.wnyc.org/onthemedia"}},"our-body-politic":{"id":"our-body-politic","title":"Our Body Politic","info":"Presented by KQED, KCRW and KPCC, and created and hosted by award-winning journalist Farai Chideya, Our Body Politic is unapologetically centered on reporting on not just how women of color experience the major political events of today, but how they’re impacting those very issues.","airtime":"SAT 6pm-7pm, SUN 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Our-Body-Politic-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://our-body-politic.simplecast.com/","meta":{"site":"news","source":"kcrw"},"link":"/radio/program/our-body-politic","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/our-body-politic/id1533069868","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9feGFQaHMxcw","spotify":"https://open.spotify.com/show/4ApAiLT1kV153TttWAmqmc","rss":"https://feeds.simplecast.com/_xaPhs1s","tuneIn":"https://tunein.com/podcasts/News--Politics-Podcasts/Our-Body-Politic-p1369211/"}},"pbs-newshour":{"id":"pbs-newshour","title":"PBS NewsHour","info":"Analysis, background reports and updates from the PBS NewsHour putting today's news in context.","airtime":"MON-FRI 3pm-4pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/PBS-News-Hour-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.pbs.org/newshour/","meta":{"site":"news","source":"pbs"},"link":"/radio/program/pbs-newshour","subscribe":{"apple":"https://itunes.apple.com/us/podcast/pbs-newshour-full-show/id394432287?mt=2","tuneIn":"https://tunein.com/radio/PBS-NewsHour---Full-Show-p425698/","rss":"https://www.pbs.org/newshour/feeds/rss/podcasts/show"}},"perspectives":{"id":"perspectives","title":"Perspectives","tagline":"KQED's series of of daily listener commentaries since 1991","info":"KQED's series of of daily listener commentaries since 1991.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Perspectives-Podcast-Tile-703x703-1.jpg","officialWebsiteLink":"/perspectives/","meta":{"site":"radio","source":"kqed","order":"15"},"link":"/perspectives","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/id73801135","npr":"https://www.npr.org/podcasts/432309616/perspectives","rss":"https://ww2.kqed.org/perspectives/category/perspectives/feed/","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvcGVyc3BlY3RpdmVzL2NhdGVnb3J5L3BlcnNwZWN0aXZlcy9mZWVkLw"}},"planet-money":{"id":"planet-money","title":"Planet Money","info":"The economy explained. 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