Child with red hair hides under white blanket with one eye peeking out.

Tips for Managing Sunday Scaries with kids

We’ve all been there, you enjoy a lovely weekend as a family, and then that dreaded sinking feeling rolls in on Sunday as you mentally prepare for the week ahead. This feeling has been affectionately termed “Sunday Scaries.” Monday mornings can feel super stressful for parents, especially with young kids and all that goes into getting them ready for the day. In addition, kids may have their own anxieties about Mondays resulting from school dread or being separated from you during the weekdays, so make sure to address their worries as well. Here are some tips to hopefully ease some of that stress and make the week go a little smoother for everyone!

Create a weekly ritual.

A straightforward strategy to help with the mindset surrounding Sunday scaries and the potential stress about the week ahead is to create some small rituals to mark the end of the week and the start of the next. These can be easy and fun, but consistency provides a sense of stability and things to look forward to. Some examples are Friday night pizza and a movie, Sunday pancake breakfast, Sunday afternoon walk, etc. Little rituals and routines are a fun way to incorporate more family time and connection and give structure to what can feel like entirely chaotic weeks with kids, school, activities, work schedules, etc. Don’t forget the importance of getting a good night sleep especially at the start of the week. Try not to let sleep schedules veer too far off during the weekend and make it a routing for sunday evenings to be a time to relax, get organized and get to bed early! Read more tips to promote better sleep here.

Talk about the day and week ahead.

I’m a big fan of mental rehearsals for myself and young kids, especially around things that can cause stress or worry. Thinking and talking about what to expect eases uncertainty and helps you and the kids feel prepared. When to do this depends on what works best for your family. I find the dinner table and bedtime to be natural times to talk about what is coming up. Kids always seem to have a lot to say at bedtime as they process and unwind from the day. As much as we may want to rush through to get to our alone time, it is an excellent opportunity to have their captive attention. Talk out loud about what the next day will look like regarding anything different about their morning routine (ie, pack something for show and tell, etc.), who is doing drop off and pick up, what after-school activities are planned, etc. Sunday nights, you may also want to do an overview of what the week holds as far as any out-of-the-ordinary things like doctor’s appointments, dinner plans, birthday parties, etc. Not only will it help everyone be on the same page, but it will provide an opportunity to manage any logistical challenges that may have been overlooked or address any worries or questions the kids may have about the agenda.

Keep the door open for kids to talk about their worries.

Kids get Sunday scaries too, which can center around school dread or peer problems. Always ask kids how things are going and if anything worries them about school. If you start to see school fear occurring repeatedly, make sure to ask about bullying and let your child know it is safe to tell you anything. Although a day off here and there when kids have a hard time is not bad, it’s important not to completely give in to school-avoidant behavior, as that can make the anxiety surrounding going back build even more. Instead, validate their feelings, address any bullying issues or learning difficulties with teachers and school administration, and try to keep them in their routine. For more tips on addressing Sunday scaries and school anxiety for kids, check out this article in Psychology today. 

Consider a family calendar.

In certain seasons of life, especially if there are multiple kids with multiple activities, a visual aid of the schedule can help keep everyone organized and on the same page. This can also help somewhat with reducing the mental load of the primary parent since everyone can reference and update the family calendar, and it is not all kept in one person’s head. You can get creative with little pictures on the calendar for young pre-reading kids to let them know what is on the schedule that day, like a soccer ball for practice, a water drop for swim lessons, etc. Encourage them to check the calendar when they ask you about the agenda, and they can even help add things as they come up. You may choose to use a magnetic calendar on the fridge, a large desk calendar, or simply a whiteboard where you write out the big to-dos for the week. Be as detailed or big-picture as you choose. Find a system you like that is not too time-consuming to implement and go with it. 

Get organized and prepare ahead of time.

I will start this with the disclaimer that prepping things for the day or week ahead of time is immensely helpful to combat Sunday scaries, but it may not be possible 100% of the time! This type of organization does not come naturally to me, but I see the benefit and am improving over time. So try to get into a prepping routine and do it when you can, but it is not all or nothing. Even taking some stuff off the list for the morning rush will be helpful. 

  • Meals
    • One challenge about adulting and parenting that I feel you don’t hear enough about until you’re in it is having to think of what you and the family should eat every meal, every day! It’s exhausting! At a minimum, prepping school lunches and breakfast the day before can make things much less hectic. If you are someone who can plan out every meal for the whole week, even better! However, just coming up with a simple system for lunches where you have all of the components (fruit, protein, sandwich stuff, snack, etc.) in the same easy-to-grab places to make assembling them easier goes a long way. A rotation of quick nutritious breakfasts also simplifies things. I love to make big batches of healthy pancakes on the weekend and freeze them to use for breakfast during the week. Pop them in the toaster, and you have an easy yummy breakfast. 
  • Backpacks
    • Try to pack younger kids’ bags the night before. If you live somewhere like we do with seasons, make sure you have all the necessary layers and gear they may need ready to go. We’ve all had those mornings where you realize the kids’ snow pants and mittens are soaked from the day before, and now you are scrambling to find backups. Older kids can take this task on as one of their responsibilities, with perhaps a post-check by you for quality control.
  • Clothes
    • Picking out clothes the night before is also a biggy as far as reducing the amount of time and energy needed to get kids ready in the morning. Letting toddlers and young kids help choose outfits gives them a sense of empowerment. Some children may prefer to pick out and dress themselves in the morning, and that is great! I love letting kids express themselves through their clothing choices as long as they can easily play in them and are school and weather appropriate. My five-year-old loves this little taste of independence. I just make sure that her drawers are organized so she knows where each category of clothing item is. It is not neat by any means, but she can find what she wants independently. 

Give yourself more time than you think you need.

Without fail, the days you need to be on time will be the ones the universe throws a wrench in the morning. Mondays tend to be worse since everyone has had a couple of days to be out of the routine. Unfortunately, you can’t always predict when a big spill will happen, requiring a last-minute outfit change, or your preschooler will have a lengthy tantrum about having to wear their snowboots on a winter day or some other injustice. The best you can do is give yourself a buffer and allow extra time. Worst case, you’ll have more time than you need and maybe even have time to finish that coffee you made before it is cold. On other days it may be just the extra few minutes you need to do damage control and still make it to drop off on time. 

Keep things in perspective.

I don’t know about you, but one lesson I continue to learn in parenting is the value of loosening up control and letting go of the pursuit of perfection. Some days, you’ll be the parent who brings your kid to school late with their hair uncombed. Some days you’ll forget their mittens, and they’ll need to borrow from the school stash. The truth is you are human. These small things do not make you any less awesome of a parent and are just not a big deal in the long run. I find this mindset shift very helpful when I’m starting to stress about being late, which can manifest as me being more irritable and snappy with the kids. I try to remind myself we’re all doing our best and that being a few minutes late does not mean the world will end. This helps bring me back to a calm state and have a bit more patience. 

Progress over Perfection.

This is another lesson I’m continuously learning, and I feel like every parent needs this reminder. You are doing a great job! Working toward things that will make life easier and only getting some of it right is still valuable and still progress. I do not use all of these techniques all of the time. The idea is to choose what strategies work for your family and make things easier, not more work. So much of the Sunday scaries feeling can come down to the pressure we feel for the week to go smoothly and get everything done. Using these tools will help, but some days will just be messy, and that’s ok! Everyone will make it through regardless, and you may even laugh about it later! Try to do your best, don’t beat yourself up, and you’ll get a chance to try to do better the next day. 

 

Read more about how to start the school year off with some good strategies in place here. Let us know what strategies you try and which are the most helpful! Do you have any useful tricks we forgot?

 

 

Child sleeps while parent sits aside them with a book in their lap.

Five tips to promote better sleep

Most kids are back to school now, and many of us parents are still trying to get everyone back into the swing of things! After a fun summer, sleep schedules and routines may have fallen off a bit. We know sleep is essential for overall well-being and mental health, but it can be hard to know how to get our kids and ourselves back on track. Have no fear. Here are five tips to promote better sleep to help the whole family thrive this school year! Keep in mind these tips apply to parents’ sleep too!

Timing is everything!

  • Set a consistent sleep and wake time.
  • Having a consistent wake and bedtime helps regulate circadian rhythms and promote better sleep.
  • Circadian rhythms are 24-hour cycles that are part of the body’s internal clock to carry out essential functions including sleep and wakeful periods.
  • Aim for around the same bedtime every night and get up around the same time every day +/- 20-minutes.
  • Yes, this means avoiding letting kids stay up super late and sleep late on the weekends! But you can allow a little wiggle room for the occasional weekend, vacations, or special events. 
  • The point is not to feel stressed or guilty when things fall off the schedule but to aim for consistency whenever possible, so it becomes second nature.
  • Read here for more info on how much sleep your child needs based on age. 

Fill up their cup! 

  • A big part of promoting quality sleep is getting enough daylight, activity, and good nutrition during the day!
  • There is evidence that exposure to daylight, especially before 10 am helps regulate circadian rhythm and promote better sleep. 
  • Better sleep is just one of the many reasons to ensure your kids get at least 60 minutes of active play daily! 
  • Good nutrition helps regulate blood sugar, avoid energy crashes during the day, and fills up those tummies so they can be comfy and content for sleep. Offer three meals and two snacks daily that include some protein and healthy fats in addition to fruits and veggies. 
  • If bedtime is more than 2 hours after dinner, then you may want to offer a healthy bedtime snack that includes a complex carbohydrate and protein as part of your routine—for example, whole wheat crackers and peanut butter. 

Develop a bedtime routine!

  • Bedtime routines help prime us for sleep and wind down after a busy day.
  • If having a bedtime routine sounds daunting, don’t stress. You do not have to have an elaborate ritual for this to work!
  • A few simple activities that happen every night in roughly the same order are all it takes. 
  • For example, after dinner, kids play quietly for 30 minutes, then take a bath, change into PJs, brush their teeth, read books, sing a bedtime song, and put to sleep. 
  • Did you know that there is science behind the bath part of the bedtime routine? Studies show passive warming from a shower or bath before bed promotes better sleep quality and efficiency! 

Set the scene!

  • Help create a welcoming sleep environment to optimize sleep. 
  • The key factors are darkness, temperature, and limiting ambient noise.
  • Light is one of the main factors affecting circadian sleep rhythms! 
  • A darker room promotes better sleep, so consider blackout curtains if your child has windows that let in excess light.
  • Ideal temperatures for sleep are between 68 and 72 degrees. You should also adjust PJ choices, so kids aren’t too chilly or overheating.
  • White noise, soothing music, or nature sounds can be a great way to relax and drown out ambient sounds for sleep.
  • Research studies have also shown soothing scents like lavender or chamomile to help promote sleep. 

Avoid screen time before bed!

  •  The light from screens and stimulation from shows or games can interfere with, you guessed it, circadian rhythms and make it hard to wind down for sleep. 
  • A good family rule is no screens 60 minutes before bed. For teens and adults to leave phones outside their bedrooms and use an old fashioned alarm clock as an alarm instead. 

Hope these tips help the whole family get some more zzzs! If you have concerns about your child’s sleep or possible sleep disorders, talk to your healthcare provider. Check out these resources for more info! 

Sleep Foundation – Light and sleep

Healthychildren.org – Healthy sleep habits

American Sleep Association – Get Better Sleep

Healthychildren.org – Sleep tips for mental health

Group of children walking to school.

Back-to-School: Tips for Parents

Summer break is winding down, and back-to-school is fast approaching. Transitioning from summer to the start of the school year can be tricky for everyone. Read on for a few tips and ideas to help make that back-to-school adjustment easier for the whole family! 

 

Get back on a school year schedule

Ideally, we can maintain a flexible schedule during the summer months. Naturally, though, things will have gotten a bit laxer or, in some cases, totally out of whack! Instead of waiting until school starts to get back on a consistent schedule, it’s best to ease in over the days to weeks before. If the kids have gotten used to staying up, you may have better success gradually moving up bedtimes by half an hour a day over a few days rather than shifting back all at once. And if sleeping late has become the norm, gradually moving up wake-up times simultaneously can help facilitate those earlier bedtimes. Dust off those bedtime routines and morning routines. Aim to give the kids a few days of being close to a school schedule before the first day!

 

Talk about feelings and what to expect

Back-to-school season can bring up many feelings, including worry, apprehension, and excitement about the new year.

  • Normalize feelings: Check-in with the kids about how they’re feeling. Reflect and share how you felt in the past when you had first days! Normalizing feeling nervous can help kids feel less alone.
  • Talk about what will happen: With younger kids, it can be helpful to talk through what will happen on the first day of school as a sort of mental dress rehearsal. With all the changes surrounding COVID 19 precautions it is also helpful if you’re up to speed on the current protocols so you can go over them with your child.
  • New year, new start! If the previous school year had some tricky social or academic challenges, take the opportunity to discuss and address associated worries or questions. Then, make a plan together to help avoid the same struggles. Emphasize that a new year is a fresh start and set a positive tone!

No matter what, make sure kids know it is normal to feel lots of different things and ok to be nervous! Remind them that new things are always a little scary, but things will become familiar and more comfortable in no time!

 

Review school year routines, safety and rules

Day to day routines and rules will likely change when school starts.

  • Review school day ground rules: Some family rules may apply specifically to the school year, like screen time limits, when friends can come over, designated homework time, bedtimes, etc. Routines around bedtime and mornings getting out of the house will likely change when school starts too. Be sure to review expectations and set clear boundaries ahead of time, so everyone is on the same page! Some families find it helpful to write down core household rules and routines as a reminder and put them somewhere everyone can see.
  • Go over logistics and safety around how kiddos are getting to and from school. Whether they will be taking the school bus, joining a car pool or walking to school, it is important to talk about the plan so kids know what to do and how to stay safe. It is a good time to review general safety topics as well. Make sure kids know the designated people that may pick them up from school or from the bus stop and emphasize not talking to or going with strangers. One idea is to have a special safety code word that the kids know not to share and only designated grownups that are allowed to pick them up will use.

 

Start fresh and do a clean-out before back-to-school shopping

A lot of emphasis gets put on back-to-school shopping every year, but it is just as important to take that time to clean out unneeded items and start fresh!

  • Out with the old! Get kids involved with pulling out clothes that don’t fit or don’t wear for the donation pile. It’s a good time to do a toy clean out too. Kids’ interests change quickly, so try to periodically go through toys and donate what they don’t use. This can help keep toy storage more manageable and help facilitate valuable lessons in gratitude and giving.
  • Don’t feel pressured to buy too much! If you need to hear this, you do not have to buy the kids a new wardrobe at the start of every school year! Buying a ton of clothes, they may grow out of before they can wear them feels wasteful. Plus, many of their summer clothes may transition well to fall with layers. That said, growth spurts happen, and some kids are harder on clothes, so you may need to replace more of their wardrobe after all. Try to focus on the specific things they need, a few versatile pieces and layers they can wear in different weather, and maybe something just for fun in the mix. Secondhand is an excellent option for kids’ clothes if you want to limit spending or use a more eco-minded approach. Since kids often do outgrow things before wearing them, many secondhand items can be as good as new!

 

Get organized

In addition to getting rid of old or unused items, help your child start the year off right by helping them organize their spaces.

  • Have kids help set up their work space and organize supplies: It helps bring a sense of control and calm when a space is free from clutter, and things are easy to find. For example, help set up an inviting school work area, get the kids involved in the process, and get their input on how they want it to look and where things should go. Also, help to organize their backpacks and school supplies.
  • Get yourself and the family organized too! If you’re given a school year calendar, add important dates to your personal or family calendar right away. A family calendar placed somewhere visible with necessary logistics like who is doing school pick-up, extracurriculars, and important events can help keep everyone on the same page. Don’t forget about any paperwork due at the start of school. If kids are due for annual health check-ups, dental visits, or need vaccines, get those scheduled asap. 

 

Reach out to teachers

  • Establish a collaborative relationship with teachers: When fall rolls around, it’s nice to finally put a face to the names who will spend so much time teaching and guiding your children during the year. So often, due to frustrations that arise when raising small humans, parents and teachers find themselves pitted against each other when they actually share the same goals. Teachers work incredibly hard under less than ideal conditions to help educate our children, and we owe them respect and kindness! If you get the chance, try to introduce yourself and your child ahead of time. This helps set a collaborative tone and may ease some nerves for your kiddo.
  • Discuss concerns or unique needs your child has ahead of time: It is especially important to communicate early and often if your child has behavioral challenges, unique traits, or special learning needs you feel teachers should know. Being upfront about your concerns or potential challenges helps set expectations. It also may provide an opportunity to troubleshoot and collaborate before challenging situations arise. If you think your child may need special accommodations it is best to start discussions early so there is plenty of time to organize any supports or resources that are needed.

 

For more info on educational resource programs go here.

 

Catch up on rest and family time

Summer break can be a mix of long stretches of downtime and jam-packed activities. Consider not scheduling much the week before going back to school so kids can relax, catch up on rest and get organized for the year. Instead, take the opportunity to set aside some extra family time together before school starts, and everyone gets busy.

 

Start a back-to-school tradition

  • Start an annual end of summer ritual! Kids thrive with routines and traditions, and who doesn’t love an excuse for a sweet little celebration? We love the idea of a back-to-school ritual that helps mark the transition in kids’ minds and is something to look forward to. This practice doesn’t have to be anything elaborate! It can be as simple as a special dinner the night before school starts or having one last outing as a family to a favorite summer spot. It’s also a great time to discuss the upcoming school year and set goals or hopes for the year. As part of the tradition, you can even have them write the goals down so they can look back and see whether they made progress in achieving them. These hopes don’t have to be strictly academic aspirations. Goals can be about new skills or social development, like making one new friend, learning to tie shoes, etc.

 

Transitions and first days will always come with challenges. Still, with a little help, your child can start school knowing all of their feelings are valid and give them the confidence that they have all the tools they need to have a great school year! 

 

Here are some more helpful resources for back-to-school tips to get you and your kiddos off to a great start!

 

American Academy of Pediatrics – Back to School Tips

 

American Psychology Association – Back to School Blues

child in a hat rides in a toy car through a grove of trees

Road tripping with kids

The summer is a great time to travel with the family, but with airline prices and pandemic worries, flights may not seem the most appealing way to journey at the moment. Instead, a good old road trip can be a great way to get a change of scenery without as much hassle. Road tripping as a family can be a great way to travel. You get to go at your own pace and avoid the stress of air travel. However, hitting the road with kids can come with its own complications! So here are some useful tips to help you plan a fun and easy road trip with the kids this summer! 

Set expectations ahead of time! 

  • If you haven’t done many long car rides with the kids before, you can help them mentally prepare by discussing the plan and what it’ll be like in advance. 
  • Make it something to look forward to! Keep it positive and highlight some planned stops along the way or the fun final destination!
  • Be sure to emphasize any challenging situations you anticipate or road trip rules like using the potty before leaving and at stops, keeping hands to ourselves (if you have siblings that tend to bicker), etc. 
  • Let the kids help choose and pack their car supplies depending on their age! What toys do they want to bring? What snacks?
    • Obviously, you get the final say and should give them parameters, so you don’t end up bringing a gallon-sized tub of gummy bears and every toy car they own!
    • For example, “Pick 2 activities and 3 toys you would like to bring.” “Do you want to bring apples or oranges?” “Cheese sticks or peanut butter crackers?”

Strategies for planning departure time and stops:

  • Best time to leave:
    • One strategy is to either leave early when the kids might fall back to sleep for a bit or to leave just before nap time. 
    • This can backfire if kids get over tired, though. 
    • For tricks to help your kiddo sleep in the car, check out “How to encourage car naps” below. 
    • If you opt not to leave early in the morning, try to plan some active time before hitting the road to use up some of that energy!
  • Planning pit-stops:
    • Every kid and every drive is different. Sometimes it is better to keep going if kids are happy or sleeping and see how many miles you can get under your belt. Other times, it may be more important to stop frequently to keep spirits up, get the wiggles out and prevent major meltdowns. 
    • As a general rule of thumb, it is best to stop every 2-3 hours at least to give your little ones a break from the car seat. If you have a newborn or young infant in the mix, you won’t have much choice as you’ll have to stop every couple of hours to feed them.
    • It’s helpful to scope out potential stops beforehand and choose scenic spots with space for kids to run around or playgrounds.

Prepare for messes!

  • Car messes are the worst, but they will happen when road tripping with kids despite your best efforts! Between spills, potty accidents, and bouts of car sickness, the possibilities are endless. 
  • Bring basic cleaning supplies: paper towels or extra wipes, spray cleaner, garbage bags, and at least one handy change of clothes, maybe more if you have an infant! 

Keep them busy!

  • Even though we all hope the littles will just sleep, it doesn’t always work out that way.
  • Pack a few different activities to keep them entertained and avoid the dreaded chorus of “I’m boooored!” 
  • If your family uses screens/tablets occasionally, road trips are a great time to bust them out. Download some kid-friendly movies or educational shows and games. 
  • Other screen-free ideas are books, playdough or silly putty, water wow coloring books, busy books, magnet puzzles/games, simple crafts for older kids, etc. 
  • You might want to invest in an organizational tray that attaches to the car seat, so kiddos have a place to set their activities and snacks.

Snacks!

  • Have we mentioned snacks? Snacks are always a good idea, but can make or break the experience when road tripping with kids!
  • Not only does hunger tend to strike at inconvenient times, but snacks also occupy little hands and keep spirits up! 
  • Pack a variety of healthy snack options and beverages. Maybe don’t go overboard on drinks if you want to avoid excessive potty stops, though! 
  • For snacks, think healthy and satisfying like fruit, cheese, nuts (if your child is over 4 because of choking risk,) crackers, etc.

How to encourage car naps:

Car naps are not guaranteed, but they are definitely appreciated!

  • Incorporate as much of your child’s naptime routine as you can:
    • Sing the same songs,
    • Bring their lovey or blanket,
    • Use a portable white noise machine if they’re used to one at home. And if you don’t typically use one, consider trying it! White noise can greatly help initiate and maintain sleep and also helps with sleeping in different environments. 
  • Make sure the car temperature is comfortable and on the cooler side.
  • Dress them comfortably; consider putting them in lightweight PJs for the drive, take shoes off, etc. 

 

Dealing with Car Sickness:

Car sickness is very common and a frustrating problem for many parents. If your child gets car sickness, try these tips:

  • Give them a light bland snack before the trip.
  • Distract them with stories or music. Screens or books may not be the best choice for children who get car sick.
  • Encourage them to look out the window. For babies, window stickers or toys that suction to the window may encourage them to look outside.
  • Take frequent breaks and allow older children to sit or lie down, give babies a break from the car seat.
  • Talk with your healthcare provider about medications like diphenhydramine (benadryl,) or dramamine that may help. They may cause drowsiness and other side effects so be sure to discuss with your healthcare provider prior to use.

Car seat safety:

Proper car seat safety is always essential, but road tripping with kids is an excellent excuse to ensure yours is up to snuff.

  • Does your child still fit within the weight and/or height requirements? 
  • Has the seat been involved in a crash, even minor? If so, it should be replaced. 
  • Remember, rear-facing is the safest so keep them in this position as long as possible. Kids are flexible, so even if their legs are bent, it is not as uncomfortable as it looks!
  • Go here for more information and tips on car seat use and safety. 

 

Woman hiking with baby in hiking carrier looking out at half dome in yosemite.

Hiking with babies and kids

Hiking with kids is a great way to spend time in nature, get some exercise and have fun together. Time outdoors has physical and emotional health benefits and is good for the whole family! You might decide this is the summer to explore your local hiking trails, or perhaps you’re planning a family vacation and want to get the whole crew out on the trails. Great! Hiking with kids might sound daunting, though. What do you need to bring? How far can they go? What if they hate it? Don’t fear! Read on for our best tips and gear list for hiking with kids, whether you’re a hiking pro or brand new! 

What gear do you need?

Fortunately, you don’t need much for hiking, especially when you’re starting out. Still, it is good to have some essentials and consider additional back country supplies if you start to get into bigger adventures.

Dress for the weather and bring layers!

Remember, there is no bad weather – only bad gear! 

  • Invest in quality outdoor clothing and accessories for kiddos, especially when it comes to cold-weather gear – if they’re comfortable, they’ll enjoy it more!
  • In warmer months, lightweight but full-coverage UV clothing is a great way to protect little ones’ from sunburns and bug bites! 
    • There are many options for stretchy, lightweight footy PJs that work great for babies. 
  • Don’t forget hats and sunglasses for added sun protection!
  • Especially for little ones, it’s a good idea to throw a backup outfit in the pack and maybe an extra shirt for you! Spit-ups and blowouts are always only a hiccup away!

Footwear: 

  • Comfortable shoes with good grippy bottoms and protection from stubbing toes on rocks will do the trick! 
  • It is worth looking into hiking-specific shoes if you are doing more rugged hikes.
  • Hiking sandals are a great option if you plan to hike somewhere warm with lots of water. The kids can tromp around in streams and puddles, and you don’t have to worry about shoes getting wet.

Hiking carriers:

  • For babies and toddlers, it is worth looking into a hiking carrier to carry them more comfortably. 
  • When they are very young a soft carrier or regular infant carrier is fine, but as they get more weight and you do longer hikes you’ll want something with more support.
  • Even if your child is an older toddler and walking, it’s not a bad idea to have a carrier in case they get tired, and you need to carry them out.
  • There are tons of good options these days for every price bracket. 
  • We recommend heading to your local outdoor gear shop and trying some out! 
  • Look for packs that are comfortable and will grow with your child. Comfortable back straps, a waist strap, and a chest clip provide extra comfort and support. 
  • Bonus if they have a removable shade cover and a generous storage pocket or two.

First aid kit/safety supplies:

  • Building a simple hiking first aid kit is a smart investment; bandages, ointment, pain medicines (acetaminophen or ibuprofen,) tweezers. 
  • You can add to it if you decide to do more extensive hikes or overnights like backpacking.
  • Don’t forget sunscreen and bug spray!
  • Baby wipes can serve a variety of purposes so also a good thing to have on hand!

Consider these items for longer or more adventurous hikes!

  • Headlamp
  • Extra layers
  • An emergency blanket and/or shelter
  • Compass
  • GPS device (many have satellite capabilities for use out of cell range)
  • Quick shelter
  • Matches
  • Water filter tabs or filter straw

Tips for hiking with kids!

Start small!

  • Whether you’re getting started hiking with a baby in a pack or older child hiking on their own, it is a good idea to start with shorter hikes to keep it positive and build confidence!
  • How far can kids go? 
    • This depends on many factors, but a general rule of thumb is a mile per year of age. That being said, some kids can do more, especially if you work up to it! 
    • Start with shorter hikes and incorporate lots of snack breaks!

Bring lots of snacks and water!

  • Seriously, you can’t have too many snacks and bring plenty of water.
  • It’s best to bring more than you think you’ll need!
  • Pack various healthy options to fuel your little hikers; fruit, nuts, cheese, crackers, fruit pouches and maybe some special treats for when they (or you) need a little extra motivation to get to the finish line.

Think like a kid and let the little ones lead sometimes!

  • For bigger kiddos doing some walking, it is great to let them set a pace and explore! 
  • Don’t forget, it is not just about a certain distance or destination after all, but the joy of the journey! 
  • Kids are naturally curious and want to check out their surroundings, look at bugs and plants and find the perfect walking stick. Instead of rushing them, follow their lead! 
  • Incorporate games like “I spy,” or nature treasure hunts to keep everyone engaged and happy! 

Be flexible and have fun!

Do not, I repeat, do not get it in your head that you will complete the entire hike that you have envisioned every time. If you do, fantastic, major win! If not, you get credit for just getting out and trying, and there is always a next time!

  • Embrace the chaos – try not to sweat the small stuff!
    • You’re bound to forget things, messes, and cranky kids and parents will happen. 
  • Some adventures will inevitably be cut short, but you’ll learn something every time. 
  • Try to end on a high note if you can and call it a day before everyone is overtired and you’re out of snacks. 

For more great info on hiking as a family and tips on supplies check out these resources:

REI – Hiking with kids

National Park Service – Hiking with kids

toddler smiling in an innertube floatie in a swimming pool

Water safety with kids

It’s hard to imagine summer fun without playing in and around the water! Kids of all ages love it. It’s a great way to stay cool and burn off excess energy. But as much as we hate to think of it, the truth is drowning is a real risk. The risk is highest amongst children ages 1-4 making water safety with kids a major public health issue. In fact, according to the CDC, More children ages 1–4 die from drowning than any other cause of death except congenital disabilities. For children ages 1–14, drowning is the second leading cause of unintentional injury or death after motor vehicle crashes. 

Now that we’ve sufficiently ruined your day, we’ll try to boost your mood with some of our top tips for water safety with kids and ideas to enjoy the water in a fun and safe way!

Got a pool? Use layers of protection!

The key to childproofing a pool at home is to use more than one water safety barrier!

  • Secure your pool with fencing at least 4 feet high that surrounds all four sides and doesn’t have gaps. 
  • Consider a tight cover or netting.
  • Use safety locks on doors that lead to yards with bodies of water. 
  • Consider a pool alarm as well if you have young mobile kids. 
  • Remove all pool toys from the pool when done swimming.
  • Empty or securely cover baby pools after use 
  • Consider a water submersion device, especially if staying at a vacation rental or accommodation without barriers around the pool.

Assign a water watcher in group swim situations

  • Group swimming situations can be loud and chaotic, and drowning can sadly be silent and subtle.
  • Always assign a designated water safety watcher because if “everyone” is watching, often it means no one is watching.
  • Even better is a physical item to identify the water watcher, like a baton or lanyard that can then be handed off when the next water watcher takes over.

Swim lessons early! 

The skill of swimming is the most important step for water safety with kids.

  • It is never too early to start!
  • Teaching kids to swim does not increase the risk of drowning; it reduces it!
  • Consider infant survival swim courses if available in your area.

Floaties are a great safety tool but not a substitute for swim safety skills.

  • Floaties/coast guard certified life jackets should be used in open water situations like the beach or a boat or can be helpful if you are managing more than one little one who can’t swim.
  • Floaties keep kids in head-up feet down position that doesn’t facilitate swimming and can give them a false sense of confidence.

CPR training

  • Even with optimal safety measures, accidents can happen. CPR training is an excellent skill that may save a life one day. 
  • Find courses in your area here

Don’t forget small bodies of water.

Safety around pools and open water is more obvious, but it is just as important to consider other water hazards at home.

  • Block off pet water bowls.
  • Empty buckets and other standing water after use.
  • Secure bathrooms and toilets with child safety latches.
  • Empty the bath and remove all bath toys after use.

Talk to your kids about water safety. 

  • Talk to your kids about being safe around the water as soon as possible. 
  • Establish rules and expectations around water that you remind them of often. 
  • Set boundaries for where they can go and reinforce that they should never go in the water without a supervising adult. 

Ideas for water fun if you don’t have a pool nearby!

As temperatures get higher and kids get bored, a pool can sound like the perfect solution. But a lot of us don’t have one and may not have easy access to one in our town. Here are some other fun water activities to stay cool and have fun! And don’t forget sun protection! Read about the best tips for sun protection in babies and kids here.

  • Sprinklers – old school, but always fun.
  • Water table, or fill a bin with water and assorted bowls and cups
  • Splash pad – your town may have a public splash pad in a nearby park, or there are affordable versions that attach to a hose you can buy for yourself.
  • Slip and slide
  • Check out more fun ideas here!
  • And here are some great ideas specifically for toddlers.

For more info and resources about water safety, check out these helpful sites.

AAP drowning prevention

Healthychildren.org water safety and young children

 

Kids jumping into a pool on a summer day.

Ten tips for planning your family’s summer with less stress!

Summer is a time for family fun, rest, and relaxation, right? Realistically though, more likely for most of us, school gets out; kids are suddenly home hungry and bored, and you are appointed the summer activities director in addition to your other jobs and responsibilities. Sometimes we find ourselves overwhelmed by summer planning and also feeling guilty for not “making the most of it.” Read on for tips on how to plan the summer as a family.

1. Let go of all of those unattainable expectations!

There is no such thing as the “perfect” summer! As if being a parent these days wasn’t stressful enough, the pressure we are under to make every aspect of our kids’ childhood perfect and memorable can be overwhelming! We’re bombarded with insta-worthy summer vacay pics, absurdly time-consuming activity ideas, and constant reminders that you only get 18 summers with your kids, so don’t mess it up! Here’s the thing, sure, that may be true, but kids don’t need much to have a wonderful and memorable summer. All they need is some time outdoors, time to play, time with friends and family, some time to relax, and that is it! Try not to get sucked into the parent guilt or stuck comparing. There is no right way to plan summer for your family and kids!

Tons of activities? Great! Lots of unstructured free play at home? Awesome! Lots of travel? Fantastic. Staying close to home? Sounds perfect! Spending days with the kids as a family? Sure! Sending them off to camps during the day so you can get work done or enjoy yourself? Do it! The bottom line with most things, especially parenting, is that comparison can be the thief of joy. Decide what works best for you and your family, and then go for it!

2. Stock up on summer supplies!

Make sure you have what you need for spontaneous summer adventures. Stock up on sunscreen, sun hats, bug spray, bike helmets, ensure the kids’ swimsuits fit, etc. If camping is on your list, check that the tent is ready to go and no pieces are missing! Things like this can make or break when the fam gets the sudden inspiration to adventure!

3. Make a summer bucket list with the kids.

This is a fun way to ensure you fit in those things you want to do without letting the summer slip by. Want to go on a family camping trip? Build a tree house? Get a few beach trips in? Make a list together, and if applicable, try to set a date for certain activities since summer has a way of flying by, and you don’t want to miss the chance. Getting the kids involved and enthusiastic about upcoming plans is also great. Ask them if they have any goals for the summer. Maybe there is a new skill they want to learn or a project they’d like to try, and you can help them get started. 

4. Plan out the summer by week.

If planning the whole summer feels daunting, pull out the calendar and plan some activities each week! Whether it’s swim lessons, camps, or family adventures, it can feel more manageable to look at each week instead of the whole summer.

5. Keep a flexible schedule.

Establish some daily routines, but allow for flexibility! You certainly don’t have to keep up the exact same timetable as during the school year. Getting a little laxer with naps, bedtimes, and morning wakeups is normal. However, kids thrive with a certain amount of consistency, so try to have at least a loose schedule. Keep up with the nap and bedtime routine, even if the timing varies. You can also establish new daily rituals for the summer if it works for your fam, like a walk after dinner or a morning park trip. 

6. Don’t fear boredom!

Everyone dreads the “I’m bored” chant all summer. Often we try to plan our family’s summer to avoid it! But the truth is boredom isn’t the enemy. Overplanning kids’ days robs them of the opportunity to direct their play and tap into their creativity. Time to relax and engage in activities of their choosing is a gift. Not only should you not feel bad about not having something planned for them every second of every day, but you’re doing them a favor!

However, they may feel otherwise at times and complain. Instead of immediately coming to their rescue with a plan as activities director, first, try giving them a nudge in the right direction. Say something like, “Being bored can be uncomfortable, but you have excellent ideas! I bet you can come up with something awesome to do! Do you feel like playing outside or inside right now?” 

7. Set aside some quick and easy pastimes for days the kids need more direction.

A stash of emergency at-home activities for rainy days or days without planned family outings can also be a great idea! Even if you do your best to prepare, something can throw you for a loop like canceled plans, rainy days, kids home with a cold, etc. Have a stockpile of easy, fun activities that only come out on days the kids are stuck at home or when the “I’m bored” complaint is on repeat. Kids can get excited about simple things when they’re novel, like coloring books or pages, fresh crayons, puzzles, craft kits, bubbles, water balloons, and playdough.

Also, check out local spots that have fun summer drop-in activities for kids. Your public library is a great place to start! And lastly, one positive aspect of the pandemic is a plethora of online resources with activity ideas for kids, online story times, kids yoga, exciting classes, dance lessons, you name it! There are tons to choose form, but some of our favorites are:

Busy Toddler

The Imagination Tree

Cosmic Kids Yoga

Eventbrite

8. Get kids outside and moving every day!

Extra screen time in the summer is expected and OK. Most of us have fond memories of leisurely summer mornings watching cartoons before heading out to play for the day. Especially if you’re working from home and the kids are around, screen time can be survival, no guilt! But when you can, take advantage of nicer weather and extra daylight and get those kids outside as much as possible! While you’re at it, get yourself out there too!

There are countless benefits to being outdoors, getting sunlight, and daily physical activity. Not only are we all happier and healthier with more exercise and outdoor time, but with any luck, the kiddos will be tired out and much less likely to drive you nuts at bedtime! Plan some regular summer family outdoor time! Active things like swimming, hiking, or biking are excellent, but keeping it simple with free time, playing in the yard, or walking around the block can also be game-changers. Just remember sun protection every day, and don’t forget to reapply!

9. If you’re short on childcare, don’t be afraid to get creative!

As wonderful as summer family time is, you need time to yourself to keep your sanity. And if you are trying to work from home, it is even more crucial. But full-time childcare is not available or accessible to everyone, which can be challenging. As you are planning summer for the family, you may find yourself cobbling things together and wishing you had more help. The good news is, you are probably not the only one in that boat, so consider reaching out to parent-friends. It can be as simple as swapping play date houses with one other family a few days a week or having a small group of parents that takes turns watching each other’s kids. This can be an excellent way for everyone to get a little “time off.”

Consider relatives or neighbors that might enjoy hanging with the kids for a few hours here and there to lighten your load. It’s tough to ask for help, but you’ll be a better, happier parent for it! In a pinch, get kids involved in things you need to do, like errands, yard work, cleaning, or cooking. It may not be as efficient as when you do them yourself, but believe it or not, if you present it the right way, kids can have fun doing almost anything, and the tasks still get done!

10. Lastly, don’t wait for the last minute for those back-to-school “to-dos.”

Back-to-school can sneak up on us, and it can be stressful to ensure everything is ready for the new year. That stress is magnified when it gets down to the wire! As part of your summer planning, consider what your family needs to get done by fall. At the start of the summer, try making a list of the back-to-school to-dos, checkups, school supplies, sports gear, and paperwork, and adding them to your calendar or setting reminders for before the school year. Better yet, check off as many boxes as early as possible!

In our pediatrics office, without fail, the end of summer rolls around, and we are slammed with frantic parents trying to schedule their kids for their last-minute sports physicals or get forms filled out in time for school! We don’t judge; we know how easy it is to forget until the last minute, but do yourself (and your pediatrician’s office) a favor and get those forms and appointments early! 

Now get out and enjoy the summer with your family with less stress; just don’t forget the sunscreen! 

Brown medicine bottle with medicine dropper containing a honey colored liquid.

Is Natural the Same as Organic?

Is Natural the Same as Organic?

 

There is a growing demand for organic and natural products amongst savvy consumers. However, brands can use these terms on their labels differently, and it can be unclear. Customers may be unsure whether natural is the same as organic or whether it even matters! We are big fans of natural, organic ingredients at ZenOsa, but it is important to know that “natural” doesn’t always mean better! Read on for more info on what it means for a product to claim it is “natural” and what to look for if you want to make sure that you are an informed consumer!

 

What does it mean if a product says it is “natural?”

A product saying “Natural” is fine, but the truth is, it doesn’t tell you much by itself! The word “natural” doesn’t have a clear legal definition or require a special certification. If this is important to you, you can be a savvy consumer by checking the label for what specific ingredients are listed. Pay attention to how transparent the company is about what is and isn’t in the product. For example, brands can list “natural flavors” as an ingredient without clarifying what that means. This term is loosely regulated and can contain >100 different chemicals that companies are not required to disclose.

 

Are natural products automatically safer?

Not necessarily! Natural doesn’t mean that the product doesn’t potentially include harmful things that could cause adverse or allergic reactions. Beware of vague or misleading ingredients. Supplements generally are also more loosely regulated than other types of medications. Therefore, you want to make sure you research, check labels and choose brands you trust! 

 

What does it mean if a product says it is “organic?”

Organic ingredients have to meet strict guidelines about how the producers grow and source them. A product must contain at least 95% organic ingredients overall to get a USDA Certified Organic seal. We chose to offer certified organic products because this certification holds brands accountable for higher quality and sustainability standards throughout the production process; from growing and sourcing ingredients through manufacturing and production. Choosing certified organic to us means choosing the safest option for our planet and our kids, a no brainer!

 

The ZenOsa Difference:

Natural

But we mean it! At ZenOsa, when we say “natural,” we mean our ingredients come from nature and that our products are drug-free and contain no artificial flavors or colors.

Organic

Our products are USDA certified organic, so you can be sure they are of the highest quality and standards.

Safe

As Pediatrician Moms, we created our formulas with the help of a team of physician-scientists who use the latest scientific evidence to support their efficacy and safety. Our products are also drug-free, gluten-free, dairy-free, and alcohol-free.

Transparent 

We formulate our products using simple ingredients backed by science. We are committed to clearly listing every ingredient in our products so that you, our consumers, can make an informed choice. We even take it a step further, and when we use something in our products, we want you to know why! So if we use it, you can be sure that it is not only safe, but it is there for a reason. Check out our learn more page for more info about each of our ingredients and shop for ZenOsa products here.

Read more about our choices regarding organic ingredients on our faq page, here. For more information on USDA organic certification requirements head to the USDA website. To deep dive into what labeling requirements are in place by the FDA for food and dietary substances, read more here.

In summary, some excellent natural ingredients can be great for our health! However, natural products aren’t automatically better. There is a growing body of research studying which natural remedies and supplements have scientifically proven benefits and which do not. Choose companies that back up their ingredients with science and tell you the whole story about what is in their products!