Practical Ways of Managing Depression: Positivity Journals

Okay, so a long time ago I promised that I would share some of the things I have been doing to help me manage my struggle with depression and anxiety. It has taken me a while to get around to it, so I hope you'll forgive me.

The honest truth, or so I have come to find out, is really that there is no one (let alone easy) answer to dealing with something like this.

Despite the many medications or supplements out there (and yes, I've tried and continue to try many), there is no magic pill, no simple way to solve this.

At least not in my experience.

Rather, I am finding that there are many different things that can be done and are usually better done simultaneously, in an effort to combat the spells of anxiety and depression.

In essence, the greatest tool in fighting depression, for me anyways, has been the willingness to embrace a change in lifestyle. To do whatever I needed to do to help my body and mind become whole, healthy, and happy.

For me, this has meant changing my diet,  adding supplements, reworking the way I spend and organize my time, fixing my sleeping habits, and adding more movement into my life.

It has meant creating better coping mechanisms, changing my inner voice, forcing myself to be more social, being willing to add my opinion in the public square, and putting a concentrated effort into verbal or written acknowledgement of that which is positive and good.

Which brings me to my first practical suggestion for managing depression: creating for yourself a Positivity Journal.

Ugh. I know. This sounds vaguely reminiscent of all the less than helpful comments you've received through out your journey in depression:

 "Well, you just gotta try being positive! You really have no reason to be sad! Have you ever thought about just being happy?"

Gasp. Why didn't any of us realize it was that easy? We're all cured!!!

Okay, so all sarcasm aside, as much as I hate it when depression and anxiety are trivialized in this manner, looking on the "bright side" of life should not be a suggestion we just throw out.

 So, as long as it is coupled with many other mood modifying strategies, not to mention an honest understanding of what depression is and how it works, taking the time to list out (physically, mentally, or verbally) all the positive aspects of your life can be a very therapeutic and beneficial practice.

Like I said before, no easy answer, no magic pill, but rather the sum total of many changes in habit and lifestyle.

And so I made myself a positivity journal. And I'd like to share it with any of you who may be interested in using it.

Simply enough, it is a place to write down all the positive aspects of your life. The things you are grateful for, and most importantly, the things you admire and love about yourself.

Perhaps that seems a bit narcissistic, but seriously, for me, who is about as far from a narcissist as you can get, it has been extremely beneficial to take the time to list out the many reasons why I am a good and admirable person with something to offer the world.

If even for a few minutes, it drowns out the voices of  inadequacy, anxiety, and self loathing.

And if I don't particularly feel like writing at any given moment, my journal can be a resource I can turn to to help ground me in reality.

I can look at the list I have compiled and see all the things I have done well, the reasons why I am proud of myself, and the talents I am grateful I've been blessed with.

And in seeing these things, I can be reminded that life really is good and I really am a good too, despite whatever chemical imbalance in my body is trying to convince me otherwise.

So there you have it. Practical advice numero uno, plus a few different free printables to boot. 

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(Feel free to download for personal use only. Please see the full disclaimer on my freebies page before using. These printables were made using graphics by ValerianeDigital.)

So what do you truly love and admire most about yourself? Have you done a positivity journal before? Definitely not a new concept, or even something only for those who struggle with depression or anxiety. I remember my husband and I used to keep a gratitude journal where we'd write something the other person did that we appreciated. It was a good way to hang on to the more precious moments and memories in our lives!

Teaching Capability and Empowerment {Plus Free Vintage Chore Charts!}

Tonight my friend and I had a blast together kicking around ideas for a joint effort Mommy Run "Pre-School".  And rather than focusing on academics (while those are surely apart of it as well) we mainly centered on creating opportunities for discovery.

Discovery about our bodies. Discovery about the earth. Discovery about cultures and peoples and art and photography and dance and nature and... well, you get the idea ;].

What was so fun about it, however, was how in sync we were on some of our ideas. Like doing a unit on life skills (gardening, cooking, cleaning, laundry, hygiene, etc)  to instill in our children a sense of capability, confidence, and empowerment.

Which is what inspired the creation of the Freebies I'll be sharing with you today!

Recently, I have been focusing more and more on creating a home environment that fosters these three areas (Capability. Confidence. Empowerment.) anyways!

I have desperately desired to create a more loving and peaceful atmosphere in our house, and through my prayer and study in regards to this matter I felt very strongly that one of the first steps we (that is my husband and I) needed to take was to allow our children to be as self sufficient as possible.

In other words, we needed to create a home where our children had the freedom to try, fail, learn, and try again. Or as my husband and I have come to call it, we needed to create "a loving, learning, laboratory of life."

To us, this means having a home where the dishes are placed at their level so they can get their own plates and cups. A home where their clothes are within their reach, so they can dress themselves in the mornings.

A home where coat racks are hung at their height so they could put away their own coats and bags when they walked through the door. ;]

In essence, a home designed in such a way that if a child asked if they could help do something, anything, (May I sweep the floor? May I unload the dishwasher? Can I help you make the pancakes?) they could be answered with an unequivocal and resounding 'Yes! You Can! Thank you so much for offering!'

Part of my plan in trying to make this a reality in our home is not only to reorganize where I put certain things, but also what sorts of things we fill our home with.

Namely, I am dying to start getting them the tools they need, in the size they need, to succeed at whatever task they wish to tackle, be it cooking, cleaning, gardening, what have you!

Like these beauties below. These are real cleaning tools...child sized!  Drooool. <3333

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Seriously, you should definitely check out this entire website (I'm not an affiliate or being paid to say that, I just reaaaally love this store). All the fun, real tools they have for children are phenomenal!

Anyways,  one of my many grand master plans is to get my children their own cleaning tools and buckets, and in those buckets to put the following (laminated) chore charts!

But, seeing as I don't have the money to do that just yet and don't have any pictures to show you what those buckets would look like... I decided for today, I'll just share with you the printables I made for these dream buckets instead.

=]

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Aren't they cute?!!  I'm kinda in love with them!!!

Anyways, feel free to download them by clicking the links below the images. You can also always find them later down the road by clicking on the Our Scribbled Walls Freebies page.

(These chore charts were made with royalty free public domain images, as well as some borders and banners by Su Smith. As usual, these are for personal use only, not for resale, nor are these files to be hosted on any other website. If you'd like to share these with your friends, be sure to link back to Our Scribbled Walls for credit and for download access =].)

So anyways, there you have it! Some Pre-School 'Life Skills Unit' Inspired Cleaning Charts.  ;] If that ain't just a mouthful!

What are some things you've done around your home to make it a happier place to be? There are so many ways to make our homes into peaceful and enjoyable places! I'd love to hear your pearls of wisdom! =]

Updated General Conference Prep Pack

Well, it is almost that time of year again!

Only a few more weeks and there will be another General Conference (What is General Conference? Click the link to find out!) So, I took the opportunity to update my General Conference Prep Pack. You can still access the old version here. The new version is accessible by clicking the link below!

General Conference Prep Pack 2013 Version

You can also find it under the freebies section of the blog!

Anyways, I had a bunch of fun putting this together! For a more detailed explanation of how to use the prep pack, you can access my original post here!

Our Family Rules

So, tonight for Family Home Evening, mi familia y yo will be going over our family "rules." I decided to make some posters to go along with our lesson, and I figured hey? Why not share them on the blog and kill two birds with one stone?  Or at least knock them out of the tree. Killing sounds a bit violent.

...not that knocking them out of the tree really sounds any better, but...

Moving on!

A few weeks ago, the husband and I sat down to talk about discipline.   And I am so glad we did, because we  had been falling into a parenting "rut." You know, the type where you are constantly sending your child to time out, or taking their toys, or asking them to stop, or telling them no, or lecturing them, or or or...?

The kind of rut where, eventually, you start to realize that your child is constantly "in trouble." And you know that that shouldn't be happening. But it is. Which must mean that somebody is doing something wrong. And you come to the conclusion that that "somebody" isn't your child. It's you.

That sort of rut.

So, that was where we were when we (wow, that's a lot of 'w's!) decided to have our chat.  We desperately desire to raise strong, confident, and happy children. And we were worried that our parenting choices at the time were stamping all the happiness and confidence out of them. We needed a solution. And our solution was to come up with a 'Discipline Plan.'

That probably sounds a lot more negative than it really is.  In this case, the point of our discipline plan was not only to limit how often we disciplined, but also was meant to outline how we could do so in a loving, teaching, and patient manner.

We decided there would only be 5 major rules that we would discipline over, and then outlined exactly what we would do if those rules were being ignored.

Our rules were hand tailored to our children, and their current needs, but if you find them useful feel free to download and print these for your little one's as well:

Our first rule is meant to address, in a broad and positive statement, that hitting, spitting, kicking, head butting, belly bumping, and punching are not appropriate ways to express our feelings.  

Rule number two was meant to outline ways that ARE appropriate to express our feelings. Using nice words means not calling names. Using quiet words means we do not yell. Using happy words means we do not choose to say things that will make other people feel bad.

Okay, so rule number three sounds silly, but it was the only positive way we could think to phrase "We do not throw forks, blocks, legos, or any of your toys or eating utensils in general. And we especially do not throw the cat. Even when it bites you."

This rule is pretty broad, but we were specifically trying to address the development of social graces. For example, Kay has really enjoyed telling people lately, "I just farted," or "I burpeded!"

The reminder in rule four is that we are always polite. And telling people about your farts and burps is not polite. We are also reminded to say 'excuse me' if we ever find ourselves flatulent in front of friends.

;]

 The last rule was not only to teach our children to be safe but also (again) some social graces. Not only can it be dangerous to stand up in your chair and goof around, it is also not polite. This rule also helps our children focus on eating when at the dinner table, instead of playing.

 It was also meant to address Kay's habit of jumping on top of people who were laying down on the couch. This rule will help avoid injuries and discomfort over all. =]

And that was it for our rules. Anything that did not fit under one of these 5 categories (like getting out of bed during nap time) we decided we would address in a less direct manner. Such as guiding the child to a new activity, or gentle reminders of appropriate behavior. No matter how many times we would have to do so.

As far as our discipline plan if they did decide to ignore one of the big 5, we decided would be as follows:

These are the steps of the discipline plan that we want our children to be aware of. If they forget to follow the rules the first two times, they get a verbal reminder (of the rules & consequences). If they need to be reminded a third time, they will go on First Time Out. Likewise, the fourth time, they will go on Second Time out.

But there are two more steps we decided we were going to use before we ever get to the Verbal Reminders. The first is Positive Praise. The second is Proximity.

If, for example, Emmie is throwing her toys across the playroom, our first action would be to praise Kay for not throwing his toys. Not only is Kay's good behavior reinforced but Em, wanting praise and affirmation as well, will most likely stop throwing her toys.

 (This is hypothetical, in Emmie girl's case anyways. She may be too young for this type of approach. Kay, however, is not, and should respond well to it.)

If positive praise is not working, we will move on to proximity. Sometimes, it is just enough to sit down next to your child when they are doing something they are not supposed to (if they are old enough to remember the rules, that is).

Your close presence should be a reminder in itself, as they know you are aware of what they are doing. This should give them an opportunity to "check" themselves, to see if they are following the rules, or if they need to start making different choices.

Using both positive praise, and proximity, we are hoping will allow our children to self-discipline. To see an opportunity to improve, and seize it, without ever having to rely on external consequences. But, obviously, there will be times these tools do not work, which is why we outlined the consequences above.

Anyways! That is what we will be going over tonight as a family. Sticking to this discipline plan is a major goal of mine, and will take a lot of work. It will require patience and some self discipline in my own behavior. But it is necessary. And it is important.

My sweet babies deserve a mommy who is willing to be patient, loving, teaching, and long suffering. I am not always those things. But sometimes, I am. And I'm hoping that those sometimes will soon become most times,  and some day that those most times will eventually become always. In the meantime, happy parenting you all! It is a journey, that's for sure! Hopefully, for my kids sake, it is one I will travel well...




NOTE: You can download the posters by clicking on the image. It will pull up a larger version and you can "save as." If you want to use these on your blog, feel free, but please link back to and credit my blog. Thanks =]

Monthly Freebie: Music by Numbers ( & colors too)

Hey there ya'll! Wow! I am super, super, excited by all the new visits lately to Our Scribbled Walls! I know  you shouldn't worry about "the numbers", but it sure does mean a lot to me to see so many new friends are stopping by. Totally makes my day!

And because you are all so nice to me, I decided it was time for another freebie! I hope you'll enjoy this one.  I had a bunch of fun designing it!

Our Scribbled Wall's {Free} Music By Numbers Pack:

   

 

So, in my front room there is a keyboard. And it is one of my 3 year olds favorite "toys" He calls it the "piano table" and asks if he can play with it at least 2-3 times a day. While he does enjoy messing with all the different "sounds" it makes,  he mainly just likes to bust-a-groove to the pre-recorded music. ;]

 

Or he comes up with his own songs. This one was from this morning...

"I lost my mom so far awaaaaaaaaaay. I don't see her ever daaaaaaaaaaay!"

I'm getting the feeling he thought I was taking too long to wash the dishes ;].

Anyways! Contemplating his love for his music and rythm, I thought it might be fun to create a learning activity using the "piano table."

And so I did! And I'm sharing it with all of you pretties!

And here is what you will need:

1. Avery Color Coding Labels
2. Purple, Orange, and Black Permanent Markers (or any type of marker, but perm. will work better)

3. Clear scotch tape.

4. A keyboard/piano/toy xylophone

First I took my Avery Color Coding Labels and placed one color on each piano key, as pictured below.  Blue goes on Middle C, purple on D, green on E, Yellow on F,  Orange on G, and red on A.

 

 

 

The labels I bought only came with four colors. Red, Green, Blue, and Yellow. I used my markers to color in two of the extra yellow stickers I had. One I colored orange. The other I colored purple. 

I then used my black sharpie to write in the numbers, 1-6, starting with Blue. I then put small strips of scotch tape over the top of the color coding stickers, in hopes that it will keep them looking "nice" longer.

A 3 year old will be playing with this... so we'll see ;].

 

 

 

This is where the free printable comes in (isn't it cah-yute?!). Using the colors & numbers, I created some song cards that you can print, cut, and laminate. The idea is that the children, following the song cards from left to right, will see the blue number 1 on their song card, find the corresponding key on the keyboard and play it.

As they press the keys in sequence, they will end up playing a song. In this case, either ' Twinkle, Twinkle, Little Star,' 'Mary Had a Little Lamb,' or 'Old MacDonald Had a Farm.'

The songs are condensed, as I was designing this with my little boy in mind. He doesn't really know his numbers or colors that well yet, so although none of these contain the full song it should still take him a good amount of time to figure them out.

 

 

 

If you all ended up liking these enough, however, I may consider making more. Either more songs, or full versions of the songs? I guess you'll have to let me know!

 

All in all, I am totally thrilled with how this activity turned out. It ended up being so much more than I had intended. My main focus in creating this was to help my son learn his colors and numbers, using music (something he really enjoys) as the medium.

 

But this activity ended up being much more versatile than I had realized! It covers multiple learning objectives using multiple learning styles.

It is tactile. It is auditory. It is visual. It is gross-motor. It teaches discrimination, recognition, colors, numbers,counting, hand eye coordination, legends, and well... I could go on! I'd call that a win!

 

Oh my neeeeeerdy teacher talk. ;]

 

Anyways, I hope you all find this useful! It has been a fun activity for Kay and I to sit down and do together. I'll point to the first number on the song card and ask him if he recognizes it. If not, I'll remind him. He'll repeat the number back to me. We find the number on the keyboard and play it. 

 

And the best part about it? Is that he is having fun, even admist all this crazy "learning" business.

 You can download the song cards, here.

(Note: For some  reason when you open this file, google docs is displaying it incorrectly. If you print it, however, it will print correctly. It also should download correctly. Sorry it is being so silly! I've re uploaded it several times, but it keeps doing the same thing.)

 

 

Hope you all have a great weekend! Maybe with some awesome activites planned! As for us, I think we'll be stinking around home. Which, to me anyways, sounds pretty fantastic. I like going absolutely nowhere. Sometimes. =]

Follow the Prophet ( & a freebie!)

UPDATE: Check out the 2013 version here!

(Note: I am a member of the Church of Jesus Christ of Latter day saints. Bi-annually, my church holds meetings over the weekend called General Conference. Each meeting is called a session. General Conference is a wonderful opportunity for us to hear from the Prophet and Apostles. It is broadcast world wide. To learn more about my church and general conference you can go to mormon.org)

A few months before April's General Conference, while I was wasting time briefly browsing Pinterest, I ran into this little beauty right here:

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If you haven't checked out Shannon's website (theredheadedhostess.com), I suggest you go check it out. Right. Now. Such fun little gems on her site! Especially the wonderful Scripture Study journals pictured above!

Looking through these study journals she put together, plus her tips on how to use them, seriously inspired me. And as I drooled over how badly I wanted to buy me one of these bad babies... I was suddenly inspired  (lights from heaven, angel chorus, the works ;P)!

Inspired by all the possibilities!  Why, if you could have a wonderfully organized pre-printed study journal for scriptures... why not have one for your church meetings too? Say like... General Conference!

Ahhh, now you're followin' me ;P

Which is how and when I came up with my 'General Conference Preparation Pack'. Which I will be sharing with whoever may want it...fooooooh FUH-REE! Man, I like that word.

 Fah-ree, Furry, Farree, free!

;]

 This template has undergone a few changes since April, so forgive my slightly outdated photos. I had originally made it for my own personal use. And I was going for function, not fashion.

So here's how my little printable works:


A few weeks before conference weekend, I print myself up my General Conference Prep Pack.  The first page only needs to be printed once and is meant to be revisted several times before, during, and after General Conference is over.   The second page, the Insight Journal, can be printed for as many talks as you want to take notes for.


 I would suggest printing on both the fronts and backs of your paper, not only to save yourself a few pennies, but also to make it more streamlined.  After I have printed up my template, I go ahead and hole punch them and put them under the "General Conference" tab of my church binder (which someday I really should post about more in depth).

 The first page of the pack is titled 'Personal Reflection Sheet'. This is the page where, you guessed it, personally reflect on several things:

 (First) What are the answers/guidance you are seeking for?

(Second) What answers/guidance did you receive (while watching/listening/attending General Conference)?

(Third) What is Heavenly Father asking you to do/focus on for the next 6 months?

(Fourth) How will you apply the messages that you have heard?

I structured this page so that it would be one that is revisted often, not just during conference, but also before and after as well.  Last conference, for example, I was concerned about plans for our future. Should we move, shouldn't we, should we accept this job offer or that job offer? I was also concerned about how to be a better parent. These were questions I pencilled in (as well as prayed for guidance over) prior to watching General Conference.

After Conference was over, I revisted all of my insight journals (page two of the prep pack) and filled in questions two and three. At the bottom of each insight journal there is a "personal application" box that made these two questions easier to fill out.

The fourth section is where, after all is said and done, you make your game plan. You have received guidance. You have been given your "marching orders." Now it is time to plan how and when you will apply what you have learned.

I found this incredibly helpful for synthesizing the vast amount of information and inspiration that is received during General Conference. It helped me to better visualize what it is I needed to do and how it was I was going to be able to do it (or at least try, anyways!).

The second page of the prep pack is called the Insight Journal. This page gives you an organized place to write notes for each speaker that gives an address at General Conference. There is a place to write the name of who is speaking, what they are speaking about, as well as ample room for note taking.

At the bottom of each note taking column I decided to add a box where you can reflect on how each message might be applied personally in your life. Once conference is over this little section is great for either quickly viewing, or deeply reflecting on, what God may be personally asking of you for the upcoming six months.

I have found this tool to be extremely helpful in my own personal study and progress. I wanted to share it with others for exactly that reason. I hope that you might find it useful in your own gospel study and application!

Download it HERE

What are your tips for getting the most out of general conference, scriptures, church? Any ideas on helping the tiny tots survive approx 8 hours of straight TALKING? I like to schedule at least one of their naps around a conference session. We'll see how that works this time around!