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Hilber Psychological Services

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Posts tagged exercise
5 Proven Benefits of Play

Summer has come to an end and children are back in school. Back to school means waking up early, attending school, working on homework, doing extracurricular activities, and then off to bed early. This routine is beneficial for a growing child, but who is setting aside time for play? With all of these important obligations, are children getting the time they need to let loose and play? “5 Proven Benefits of Play,” written by Anya Kamenetz, reminds parents, teachers, and pediatricians of the importance of play and how it can help the development of children.  

1.     Play is essential for healthy brain development.

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Just as adults use puzzles and crosswords to exercise our brains, children can use play to help develop their brains. Brain-derived neurotrophic factors, or BDNF, allows the brain to grow and develop healthy connections. Studies have proven that play, such as roughhousing and tussling around, can change the expression of genes to increase the production of BDNF. 30 minutes a day of this kind of play can encourage proper development of the brain.

2.     Play reduces obesity and associated diseases.

Just as adults go to the gym to stay in shape, children need to exercise and play in order to stay in shape. A child who plays a lot at a young age, the more likely they are to be active and healthy adults. At least one hour of play outdoors has proven signification improvement in body mass index. A study showed that “children who actively play outside are 42 percent less likely to be overweight.”

3.     Play helps children manage stress and even recover from trauma.

Most adults are aware of the term “self-care”. Practicing self-care is a way to increase your health and well-being. Similarly, a study showed that children who play regularly, one-on-one with a teacher, taking their own lead, improves behavior and reduces cortisol, a stress hormone. The connection built between the child and teacher is known as “banking time,” the building of a warm, relationship.

4.     Play helps families bond.

Just as “banking time” builds relationships with teachers, it also builds relationships with families. “Hirsh-Pasek points out ‘the conversation with kids that come out in play are brain-builders.’” Playing allows children to regulate their emotions by “getting on the same page” as others they are playing with. This connection can help children in their future when they are faced with difficult situations.

5.     Play contributes to academic skills.

When children play using their imagination, they are developing their language development, general knowledge, and intrinsic motivation. This development leads to improved test scores. By connecting objects, words, and feelings, children are building STEM learning skills, which will benefit their education.  

Life can be busy and overwhelming at times. This blog is a reminder to let your child play. Not only does it release energy so bed time is easier, but it has many proven benefits for your child ranging from brain development, social skills, and academic improvement.

If you have questions about children development please contact us. For more information on therapy, visit FAQ at Hilber Psychological Services. 

~Written by Allison Parker and Tanya L. Hilber, PsyD

Reference: Kamenetz, Anya. “5 Proven Benefits Of Play.” NPR, NPR, 31 Aug. 2018, www.npr.org/sections/ed/2018/08/31/642567651/5-proven-benefits-of-play.

Depriving Depression

What is Depression?

Depression seems to be common in the western society. Depression has a wide range of meanings - feeling depressed at the moment, feeling sad or down for an extended period, or feeling so down that you would rather not be here.  The following are some criteria for clinical depression, or Major Depressive Disorder, according to the DSM-5:

Depression
  • Depressed mood
  • Decreased interest or pleasure in activities
  • Weight, appetite, and/or sleep changes
  • Feeling worthlessness or excessive guilt
  • Difficulty concentrating
  • Thoughts of death or suicide

Treating Depression

There are many ways to treat depression, including using your tried-and-true coping skills and adding new healthy coping skills. You can also call your therapist or set up an appointment with a mental health professional.What is depression?

One way to treat depression is to "deprive your depression." This takes an active view on depression as depression would prefer that you continue to feed your depression so it can maintain itself or continue to grow. Depression can be very selfish in the most negative way. Depression would rather you isolate yourself from others, give in to the eating and sleeping changes, choose not to exercise, and not to obtain help or support from others.

The following are ways you can inhibit your depression from growing and "Deprive your Depression"

  • Be sure to talk to others on a daily basis
  • Exercise 2-3 times a week, even if it's just 5 push ups
  • Go for a hike
  • Start an art project (coloring, drawing, knitting, crafts, etc)
  • Write in your journal
  • Sit on the beach
  • Listen, sing, or play music
  • Do yoga
  • Allow yourself to sleep only for the typical number of hours
  • Eat only at your typical meals
  • Do one thing that you used to enjoy
  • Talk to your therapist

You can do any of the above ideas or create your own. Your challenge this week - do one thing to Deprive your Depression today!

Contact us at Hilber Psychological Services for more information on how you can decrease your depression.

-Tanya L. Hilber, PsyD