Promoting resilience and wellbeing

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Parenting: Looking Back on a Tricky Christmas with Teens.

In my clinic, in the weeks after Christmas, a familiar pattern often emerges in conversations with parents of teenagers. There is disappointment that time together felt tense rather than warm, or that connection seemed harder to reach. Many of us find ourselves wondering whether this is simply how things are now, or whether something has gone wrong. For families with teenagers, a difficult Christmas is not a sign of failure. Christmas amplifies everything. Routines fall away, sleep patterns change, social demands increase, and private space shrinks. At the same time, expectations rise. As parents, we desperately want closeness, fun, and shared moments. For our teens — who are already managing heightened emotions and a growing need for independence — this combination can feel overwhelming. Developmental psychology helps make sense of this. We know our teens experience emotions more intensely than we do, and we know the brain systems responsible for emotional regulation, impulse co...

Why do we suddenly feel about 12 when we arrive home for Christmas

If we are lucky, we had pretty good childhoods — some messy bits, some lovely bits — and yet heading back to our family home can still bring up a lot of tricky feelings. We walk through the door, smell something familiar, hear the same old jokes, and suddenly we feel a bit different. A bit younger. A bit touchier. A bit more sensitive. If that happens to you, it doesn’t mean anything is wrong. It’s simply how our brains work. When we return to places where we learned, grew, argued, and at least partially became who we are, our bodies remember the emotional atmosphere of those years. Psychologists call this “state-dependent memory,” and what it means is that certain rooms, voices, and routines wake up old emotional patterns — even if our adult lives feel stable and healthy. Our families also have a way of nudging us back into our old roles without meaning to. Maybe we were the bossy one, or the peacemaker, or the “easy” child who didn’t make waves. We might not play those role...

When Presence is the Intervention

Parenting teenagers is a paradox. They desperately want independence but still need us close by. They long for connection but often push it away. For so many of us, this stage feels like walking a tightrope — we try to be close without crowding, to be supportive without smothering. It’s confusing. The teen years bring rapid brain development: emotional centres like the amygdala and limbic system are highly active, while the prefrontal cortex — responsible for planning, impulse control, and perspective-taking — is still developing. So, our teenagers feel their feelings so intensely but don’t yet have the full capacity to manage them. And while this makes for many hard moments, it’s important because this is what pushes our teens to test boundaries, take risks, and practice independence — all crucial steps in becoming capable, self-reliant adults. So where does that leave us, apart from feeling discombobulated. This leaves us with presence. ...

The 5:1 Rule: A Simple Way to Stay Connected with Your Teen

If you’re parenting a tween or teen, you’ve probably felt it — that slow shift as they start pulling away. The chats get shorter, the eye rolls more frequent, and suddenly the door to their room is shut more often than it’s open. This is a normal (and healthy) part of growing up. Our kids are figuring out who they are, and part of that process means leaning more on their friends and less on us. But it’s hard. And we know that conflict comes with the territory when we are raising teenagers. Whether it’s about phones, school stress, or staying out too late, the opportunities for conflict are pretty high. Without meaning to, a lot of our communication can start to sound like nagging, correcting, or reminding. Even neutral comments like “Did you do your homework?” or “Don’t forget your shoes” can come across as criticism. This is where holding on to the 5:1 rule can be super helpful. It comes from Dr. John Gottman, who has studied couples for decades a...

The Surprising Benefits of Back to School Nerves

As September approaches, many (not all) of our kids will be feeling nervous about returning to school. New teachers, new friendships, new routines—these changes often bring a mixture of anticipation and unease. For us, it can be hard to watch our kids wrestle with worry, but it is helpful to remember that a little anxiety is not only normal, it can actually be beneficial. Essentially anxiety is the body’s way of saying: “Pay attention—something important is happening.” That slight knot in their tummies is not a malfunction; it is their nervous system preparing to adapt to change. Lisa Damour, clinical psychologist, often compares stress to exercise. Muscles grow when they are challenged, but only if the strain is manageable and followed by recovery. Emotional life works the same way. A new class, unfamiliar routines or meeting new classmates may feel uncomfortable, but these experiences help our kids to strengthen resilience and discover that they can cope with challe...

Why Boredom Is the Best Thing About Summer for Our Kids

We’re only a few weeks into summer, and I’m guessing many of us are already hearing the familiar cry from our kids: “I’m bored!” It’s such a natural parenting instinct to try and fix it right away—we set up activities, we turn on a screen, or we jump in to entertain them. But boredom isn’t something we need to rush to solve. In fact, it can be surprisingly good for our kids’ developing brains. Boredom is like your brain’s way of nudging you and saying, “Hey, let’s go find something new to do!.” And it doesn’t feel great but when our kids sit with that feeling instead of escaping it, their brains start connecting old ideas with new ones. That mix of daydreaming and problem-solving is exactly how creativity begins. And something powerful happens when our kids work out what to do on their own. They are using the “planning” part of the brain that helps with independence and decision-making. And when they invent their own fun, the brain gives a bigger dose of the feel-good c...

When Phone Use Becomes Emotional Coping: What a New Study Reveals About Kids and Screens

One of the most common clinical questions I get asked is about phones and social media. Many parents (myself included) are grappling with their child’s phone use and wondering whether it’s crossing the line into something more concerning. Our kids live in a world where phones, apps, and social media are deeply woven into daily life — and as parents, it’s incredibly hard to untangle what’s OK from what might be harmful. A new study published in JAMA Pediatrics (June 2025) offers some timely insight — and tentative reassurance — for everyone trying to navigate this challenge. This large-scale study followed more than 4,300 children aged 8 to 12 over four years. The researchers weren’t just measuring how much time kids spent on their phones — they were also looking at what they described as addictive patterns of use . Importantly, addictive behaviours didn’t simply mean spending lots of time on phones or social media. It meant compulsive, emotionally fraught patterns of use,...

Before You Post: What Every Parent Should Know About "Sharenting"

Have you ever heard of the term “sharenting”? It was first popularised in a 2010 article by The Wall Street Journal , and combines “sharing” and “parenting” to describe the growing trend of posting content about our kids online—mainly on social media. Over the past couple of years, I have spoken with several young people who were struggling with what their parents were sharing online. They felt embarrassed and frustrated that personal moments from their childhood and early adolescence were posted without their consent and this experience is not unique. Increasingly, young people are expressing discomfort with “sharenting,” and while it is usually well-intentioned, this practice raises important questions about privacy, autonomy, and emotional wellbeing. As parents, we share for a variety of reasons. Many of us post to stay connected with family, to document memories, or to seek support from online communities. For some, it’s a way to feel seen and validated in the challenges of p...

When Shame Takes Hold: Reflections on the Netflix Drama Adolescence

As a clinical psychologist and a mother of two young teenagers, the Netflix drama Adolescence was a hard watch. The British drama follows the story of Jamie Miller, a 13-year-old boy arrested for the murder of a classmate. Through this narrative the drama poignantly explores the psychological challenges faced by many young people today. One of the central themes in Adolescence is shame. Unlike guilt—which is tied to specific actions (“I did something wrong”)—shame is much more complicated. It’s the painful belief that something is fundamentally wrong (“I am wrong”). And for teenagers, who are already highly sensitive to how they are seen by others, shame can be especially destructive. During adolescence, young people become more self-conscious. Their brains are rapidly developing, especially in areas related to social awareness and emotional regulation. As a result, criticism, rejection, or even small failures can feel overwhelming. These experiences can ea...

Power Posing: Unlocking Confidence and Strength in Adolescent Girls

Have you ever noticed how, around the age of 11, many girls start making themselves smaller? They go from being loud, playful, cartwheeling kids to standing awkwardly, pulling their sleeves over their hands, lowering their heads, and trying to blend in rather than stand out. It is hard to watch but it is something we need to pay attention to. According to Amy Cuddy, a social psychologist and author of Presence , our body language doesn’t just affect how others see us—it shapes how we see ourselves, too. When we hold ourselves confidently, we are more likely to speak up, take risks and lean in to opportunities. When our body language signals insecurity, we are more likely to hold back. Cuddy talks about two types of body language: High-power postures – Open, expansive body language where we physically take up more space. Think of the classic “Wonder Woman” stance—standing tall with hands on hips. Low-power postures – Closed, hunched body ...

Parenting: Our teenagers are supposed to have intense emotions

I was speaking to a friend this week and she was talking about the focus on mental health and wellbeing in her daughter’s new school. Like most parents she was pleased to see the school shift in this direction but she had also observed a change in her daughter’s choice of words. Words like worry and sad were being replaced with words like stressed, anxious or depressed. And while more sophisticated use of language is part of the normal developmental trajectory it got me wondering about how our young people are making sense of their feelings within this new world of embracing mental health. Mood swings are a defining feature of adolescence. During this period of development our kids will experience their emotions more intensely than any other time in their lives. This happens because their brains are under construction – they are getting faster and more specialised, ultimately supporting our kids move into adulthood. ...

Parenting: Moving our children from “BUT” to “AND”

Next week is children’s mental health week and the theme this year is “ Know yourself, grow yourself”. In our schools our children will be exploring the different parts of themselves – the kind part, the mean part, the lazy part, the super competitive part. They will be meeting their big feelings and learning that all our emotions have a place and a job and it is important to make room for every single one. The tide has finally started to change and we are now beginning to support our young people to shift themselves from a “BUT” to an “AND” From “I would like to go to the party BUT I am feeling anxious about going” to “I would like to go to the party AND I am feeling anxious about going” This may appear to be a benign change but within these small words lies so much agency both for ourselves and for our children. Within this context imagine your child has been invited to a playdate. They are super excited and they are super anxious. Their mind ...

Parenting: How we build confident kids

Confidence is something we all aspire to. The confidence to speak our mind, the confidence to take the risk, the confidence to trust our instinct. But what exactly is confidence? According to Dr Becky Kennedy, Clinical Psychologist, confidence is self-trust. Confidence is the ability to trust ourselves, trust our instincts, trust that we are making the right decisions. When we don’t understand something to trust that that is OK and put our hand up, when something doesn’t feel right to trust our instinct and take the relevant action. This is what we want for ourselves and this is what we want for our children. But how do we get there and how do we support our children to get there. We start with small moments. When our child comes homes from school in tears and explains to us that they feel sad because they were picked last for the football team what is our default - to immediately make them feel better. ...

Parenting: Competence as an Antidote to Anxiety

Anxiety is a normal healthy part of being human. If we don’t feel anxious when there is an angry dog heading our way it is very possible that we will be attacked – we need anxiety to keep ourselves safe. However, for many of our young people their anxiety shows up in situations that are primarily safe but often uncomfortable or embarrassing. This might be starting a new school, reading out your English essay or going to your fist disco. This happens because the part of our brain that is responsible for processing danger, a tiny little almond shaped structure called the amygdala, is not very good at knowing what is dangerous and what is not. And when the amygdala is not sure it always errs on the side of caution and sounds the alarm. This means that our kids can feel super anxious in all sorts of situations even though we know (and they sometimes know) that nothing bad is gong to happen. It is helpful for our kids to under...