Tag: self care

Dear Foster Parent: Deal With Your Baggage

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When I was in the process of becoming licensed as a foster parent back in 2013, we spent a lot of time talking about the baggage our kids would bring with them. Physical abuse, sexual abuse, emotional abuse, neglect, witnessing domestic violence, food scarcity, being behind in school, and more forms of trauma were top of mind for my class of foster-parents-in-training. We listened to the case studies wide-eyed, nodding as we imagined how we were going to offer these poor children a safe place to heal.

Looking back, what we didn’t spend much time on was the importance of knowing our ourselves, particularly our own areas of emotional vulnerability. Yes, the interview process does include discussions of a foster parent’s history of trauma. A good licensor will draw out stories of our childhood—how we were (or were not) disciplined, what our home life was like, how we relate to our siblings as adults, etc. But for people like me, who lived a relatively charmed life prior to getting involved with foster care, there were no obvious areas of vulnerability to be aware of before we received our first children and the wild ride began.

To put it simply: I did not know my triggers.

This proved to be a significant blind spot for me as the chaos of my days took over. I loved this child the moment I saw him, but I was wholly unprepared for the ways I would be provoked when ignored me, refused to eat the food I prepared, responded violently to any form of consequence or discipline, used the “F word,” hit other kids, ran away from home, ran away from school, destroyed decorations in our home, flipped over furniture, hit me, kicked me, scratched me, bit me, and never stopped talking.

Honestly, the nonstop talking was the hardest part of all for me. I am not exaggerating or joking when I say it felt like a form of torture. And I’ve spoken with enough other foster parents to know this is not terribly uncommon.

There are some who will read this and roll their eyes or judge me for talking about a traumatized little boy this way. His issues were not his fault. I get that—I’m sure I would have judged me too, before I had experienced it for myself. That’s harsh, lady, I undoubtedly would have thought to myself. After all, it’s not his fault. He’s the victim here. Geez.

But I’m not writing this for those folks.

I’m writing this for the folks who are thinking of becoming a foster parent and open to the possibility that they might need some insight from someone who’s a bit further down the road. I’m writing this for those foster parents who are living through this very thing right now and need to know they’re not alone.

No one told me about how this part of it would affect me. No one told me about the ways I would be triggered and tested by the daily, continuous chaos that often accompanies children with severe trauma-related behaviors, not to mention the anxiety around visits from social workers, calls from school, awkwardness with friends who don’t know how to respond to some of the things you’re going through, court hearings, visitation cancellations, the unknowns around the future, and more. Perhaps they hinted at it—surely we knew that foster parenting would be “hard.” But nothing we heard established realistic expectations for how things would be in our home.

So I’m telling you now. Because those of you who are planning to become foster parents need to know so you can prepared. And those of you who are neck-deep in it right now need to know there is hope.

# # #

I remember about nine months into our first placement, I felt so utterly and completely changed—and not for the better. Stress permeated the very fabric of my being, and I was “in the red” all the time. We had endured a CPS investigation of neglect (failure to supervise) when the six-year-old child in our care did something he shouldn’t have. Any parent knows that if you turn your back for even a second, something can go wrong. But for foster parents, the onus to keep a child and those around him safe is on them. Fear became my motivator, which is never a good thing, and since my fear response is “fight,” I was on the offensive just about all the time.

I was distrustful, always expecting the other shoe to drop, and my fear took the form of anger. I took most of my anger out on my husband, lashing out at him or just snapping at him. I had little capacity for intimacy of any kind. All of our conversations centered on the issues our foster son had, and how we felt helpless to “fix” them. Every conversation I had with friends revolved around the stress in my life. People would ask, “How are things going?” and I had no idea how to respond. I was always a bit too honest, because I didn’t know how else to be.

# # #

Part of the problem, I can see now, is that I had no healthy coping strategies. I dealt with the stress by becoming compulsive about organizing and cleaning my house. (There was a period of time where every time my husband reached for something, it wasn’t there, because I had reorganized again and moved it somewhere else. It’s still a running joke anytime he can’t find something. We can laugh about it now!)

I stayed up late at night organizing and cleaning—only to have it all undone the very next morning—adding fuel to the fire of my frustration. I developed the very unhelpful habit of staying up hours after everyone else had gone to bed, because, for the first time all day, there was peace and quiet in my home. I escaped into YouTube channels about home organizing, which only served to highlight how far my own home fell short of the ideal. I drank too much wine, reorganized too much, and let fear of the future consume my thoughts. Consequently, I was tired and cranky the next morning when the kids woke up. A toddler waits for no one to get enough sleep.

I became obsessed with finding areas of my life I could control. I tried to control my environment, my children, and my husband, none of which were within my power to actually control. So I was frustrated most of the time.

# # #

I sat with another foster mom earlier this week and told her all about how much I struggled in that first year or so of foster parenting. I confessed about the bottles of wine I consumed, the hours of TV I watched, the darkest moments of reacting to my kids in anger, the guilt that I carried because of how badly I’d failed at being the model of emotional stability for these kids who had already been hurt and let down so much, and how I was totally unprepared for how “all of this” would affect me.

“How did you get past it?” she asked, and I smiled as I told her about my journey of healing and awareness and a more flourishing life.

It started with medication.

I had two moments of particularly explosive rage—one at my son, and one at my husband—that left me sitting on the floor in tears. After the second one, I made an appointment with my doctor, who had known me for years. She prescribed Prozac, and I started taking it that day.

Within a week or so, I began to feel more like my old self. I had told my husband, “I don’t think I’ll ever feel light and breezy again. This weight of—well, everything—has changed me forever.” But, as I’ve told people many times, the medication “lowered the ceiling” of my rage and helped keep me in a more manageable zone. It didn’t change my emotions or dull me in any way. Instead, it just helped regulate them a bit so I was not so easily triggered.

About a month after I started taking Prozac, I signed up for a half marathon. I was not a runner at all, but I knew I needed something that would get me outside and moving. I needed a goal that was separate from all things foster care. I signed up in April for a November race and started training that day. For the next seven months, I was outside running several times a week.

I began downloading audio books that had nothing to do with trauma-informed parenting and listened to them as I pounded the pavement in my neighborhood. I will forever associate The Color Purple with my first half-marathon, because Alice Walker’s narration was the soundtrack for many of the miles I covered as I trained. I will never forget how gorgeous that November day was, when I stood among the throngs of people outside of MoPOP stretching and preparing for the race. I felt no pressure to perform for anyone other than myself. I was so happy to be there, and as I ran through the streets of Seattle, I experienced waves and waves of joy and fullness. I knew I was out of the pit that had seemed to consume me.

I knew I had reached a turning point.

The following year, I began to address my unhealthy coping strategies, replacing them with healthier, life-giving choices. I had been meeting with a spiritual director periodically, but I really invited her in to my most intimate struggles. At her suggestion, I began exploring the Enneagram and getting to know myself—why I do the things I do, what my “shadow side” struggles are, and how I am uniquely wired to offer my best self to the world, but only if I can understand who my best self is. I worked through a 12-step recovery program with another person, which led me on a deep dive into my own past, my areas of grief and disappointment in my own life, people I had wronged or felt wronged by, resentment I had carried for years. With God’s help and friends’ encouragement, I confronted some of my deepest fears and worked through areas of forgiveness—of others and of myself.

Because I was running so much, I started attending yoga classes several times a week to keep my muscles limber and avoid injury. While I had done yoga on and off previously, it was during this season that practicing yoga became important to me. As a Christian, yoga had always seemed irrelevant to me, but on my mat at the YMCA, I found a deeper connection to Christ, God the Creator, and the Holy Spirit than I had experienced in a long time. Creating space for mindfulness under two radically different, but equally insightful, yoga instructors helped set the tone—the intention—for the rest of my week. I began showing my children and myself much more grace.

And I started going to bed at a reasonable time.

It was also during this season that I signed up for Positive Parenting Solutions*. I listened to all of the sessions, and then listened to them again. While I had studied other schools of positive discipline, this was the program that really clicked with me. The explanations of why kids do what they do, the tools for responding constructively, and the emphasis on empowering and connecting with your kids made a lot of sense and provided a very practical framework for the trauma-informed parenting principles we had been learning about in therapy and at The Refresh Conference and in books I was reading. My husband was on board as well, and together, we began implementing the practices in our daily lives. We saw immediate results, and we continue to go back to those tools whenever we catch ourselves reverting to our old ways. (I still listen to the teaching modules at least twice a year.)

The tide had turned. I felt like my best self once again, I began to enjoy our children more, and our home life became one of more peace, more joy, and a more general sense of flourishing for everyone in our family.

We felt our capacity increase and opened our home to more children, many of whom have come and gone. We have since become a family of seven—my husband, me, and our five children, ages 5-16.

# # #

I’m sharing this because I know there are some people out there who need to hear this really badly. One woman recently asked me, “What can a pre-foster parent, with her own trauma history, do to reduce her own triggers BEFORE fostering? I’m hesitant to enter in because I don’t want my trauma response to hurt these kids more.”

My answer? Talk with someone—a counselor, therapist, spiritual director—someone who knows what questions to ask and what rocks to turn over. Schedule some sessions with a trauma therapist, especially someone who has knowledge of the unique challenges of foster care. I can recommend at least one person who offers sessions online, so if you can’t find someone local, you can reach out to her.

Connect with others who are further down the road, and ask them questions, and listen to their answers, and when they tell you how hard it is, resist the urge to think “hard for you, maybe, but I’m sure I’ll be fine.” I was that person, and my arrogance mocked me when the rubber met the road. Look for foster parent parent groups on Facebook. Join The Flourishing Foster Parent. Listen to a foster care podcast.

And put some time into creating a robust and intentional Self Care Plan, like this one for instance.

# # #

This morning, my spiritual director, Sheila, and I began discussing a program we want to offer foster parents. It will incorporate some of the concepts of the Enneagram and the 12 Steps, and it will be aimed at helping foster parents do a deep dive into their own selves in order to recognize and deal with their own triggers. I’ll be the host, but she’ll be the teacher, and we will offer it to anyone who is considering becoming a foster parent or is already a foster parent and could use some help getting their own house in order so they can effectively help little ones build a healthy emotional house of their own.

If you are interested in learning more about this program, please let me know by filling out this form. When we have more details, I’ll be sure you’re in the loop.

# # #

A Postscript

I am always reticent to share specifics about my own kids. The line between my story and their story is blurry sometimes, but I never, ever want them to feel exposed or shamed because I have opened our family’s life to the world.

My son has grown so much since that first year we were together, and so have I. We are very close and there is a lot of love and affection between us. I could not be prouder of the young man he is becoming.

I share this glimpse of our story with his permission. He knows I create resources for foster parents, and he is supportive of my work. In fact, he has asked to be in my videos! It would not surprise me at all if he speaks out some day about his experiences. I hope he will, even though I know he has plenty of not-so-flattering stories he could tell about me!

If our story has taught me anything, though, it’s that those hard first months and even years are not the end of the story. Part of showing love means showing up, day after day, even when the road is hard. Sticking with our son through the hardest times is one of the best decisions we’ve ever made. I can’t imagine my life without him in it. And his example of forgiveness and mercy toward me in my worst moments is remarkable. He truly is a precious gift.

# # #

If you are a foster parenting who is struggling, you are not alone. If you ever need to unload one someone who gets it, my email inbox is always open to you! Reach out to me here.

New Year, New Self Care Plan [Free Printable]

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Whenever I have an opportunity to offer advice to new foster parents, I find myself coming back to the same thing: be intentional about taking care of yourself. It is so easy to get wrapped up in the challenges of foster parenting and suddenly find yourself empty, stressed out, exhausted, and at the mercy of many factors that are completely out of your control. As we have heard many times, you can’t give what you don’t have. You can’t pour from an empty bucket. Put your own oxygen mask on before helping others. Or, as Sufi philosopher and poet Rumi is often quoted, “Never give from the depths of your well, but from your overflow.” Sadly, too many foster parents are just barely surviving the day. Especially new foster parents find themselves crushed under the weight of trauma-related behaviors, unreturned calls to social workers, misinformation, no information, abrupt placement changes, lack of resources, and—hardest of all—lack of community with people who understand the often surreal experience of being a foster parent.

As we finish up 2019 and head into 2020, I invite you in to my year-end process of reflection and planning for personal flourishing in the midst of what is promised to be a chaotic and stressful path. Looking back on the year behind us is a good thing—what went well? What was hard? What, with the benefit of hindsight, could I have done differently? What lessons have I learned for next time? It’s good to sit with some of those reflections.

Looking at the year ahead is also important. While we can’t possibly know what tomorrow holds, if we are foster parents, we can be nearly certain that there are going to be a lot of ups and downs, they will often come without warning, and no one is going to fight for our personal well-being as much as we can.

One area of planning I am doing—and want to encourage you to do—is to create an intentional and robust Self-Care Plan.

This is not about pampering yourself—this is about planning to flourish in the midst of what is sure to be a very, very challenging home life if you are a foster parent. Even with a child who does not struggle with hard behaviors, there are all the outside stressors involved with foster parenting. There’s no way around it: foster parenting, under the best of circumstances, is stressful. We need to plan for how we will flourish despite that.

Toward the end of 2019, I hosted a live Coaching Call for foster parents entitled, “New Year, New Self Care Plan.” In that call, I talked through six “Fields of Flourishing” I’ve recognized as areas of my life that require regular attention if I am going to stay strong and avoid burnout. These areas include:

  • Heart | Soul | Mind | Intentions
  • Nutrition
  • Physical Rhythms of Exertion & Rest
  • Tools
  • Relationships
  • Supports | Systems | Simplifiers

If you would like to download the little guide I use to create a robust and intentional self-care plan, in which I offer some questions to reflect on to help guide your plan, here it is! My gift to you 🙂

There are going to be some really hard times in the year ahead. I hope you have a community of people you connect with regularly who understand the unique challenges you face as a foster parent. It is so important to know you’re not walking this path alone! There are also going to be some wins! It’s important to share those too! No one understands the victories of foster parenting like other foster parents!

I am excited about this new year and how we can help one another grow and stay encouraged as we walk this road that is so needed in our world. I wish foster parents weren’t necessary—but we are, and as long as there are kids in foster care, there will be foster parents who need to keep sharpening our tools and finding encouragement from one another.

Here’s to a wonderful new year. Thank you for reading and following A Fostered Life. I hope to connect with more of you in 2020!

Photo by Anthony Tran on Unsplash

10 Ways to Own Spring Break Before Spring Break Owns You

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Photo by Robert Collins on Unsplash

I love routine.

I love the rhythm of life we enjoy, with church, school and extracurricular activities forming a framework around which we build in waking, sleeping, play time and down time.

My kids thrive when we have a routine. I thrive when we have a routine. The house runs (pretty) smoothly thanks to these rhythms and routines.

Which is why Spring Break can be so very challenging.

Winter is over (at least chronologically if not meteorologically), and the end of the school year is in sight. Excitement is in the air and we don’t always know what to do with our Big Feelings. And in the middle of it all, we have a full week off from school. Not long enough to establish new routines, but too long for the “let’s just play it by ear” we can sometimes get away with on Saturdays.

(Who am I kidding? Even our Saturdays have to follow a routine, starting with Dad making pancakes. But Dad goes to work on Monday! He is not here to make pancakes during the week of Spring Break!)

Its taken me some time, but I have learned a few things that can make or break a week off from school. If you work outside the home, you have likely already arranged childcare. But if your kids are home with you all week, here are a few ways to own spring break—before spring break owns you!

1) You must have a plan. Waking up on Monday morning, kissing my husband goodbye and facing multiple little faces looking at me and asking, “What are we doing now, Mom?” is not the time to think about what the week is going to look like. A few weeks or even days before the break, take time to do some planning. What camps are available and affordable? What discounts can you find? (Kids Bowl Free and Kids Skate Free are two wonderful resources!) What’s happening at your local library, museums, parks and rec, YMCA, etc? The weekend before the break, check the weather for the week. What days can you plan to be outside? What days do you need an inside plan? What groceries do you need for lunches?

2) Get outside! I make it a priority to get the kids out of the house for at least a few hours every day of a break, usually by 10:00 AM. Playgrounds, day hikes, the zoo, bowling, heading to the Seattle Aquarium (which offers free access to foster families), and going to the YMCA and running around on the track are a few of the things we’re doing this week. Kids need to move, and these are some great ways to engage their minds and bodies!

3) Make-ahead meals. I’m a big fan of cooking a few times a week and having things in the freezer that I can just heat up for dinner. This is especially important now that my family has gone almost-vegan (I’m not giving up my half-and-half!) In the past, I could just grab a rotisserie chicken and bagged salad if I didn’t have time to cook, but now I have to be more intentional. I keep vegan stews and soups in the freezer, along with vegan “meatballs” and sandwich patties for last-minute meals. The witching hour is always a challenging time to make dinner. It’s twice as hard when the kids have already been together all day and are tired, cranky and at each other’s throats right around the time I’m making dinner.

4) Give breaks from one another. My kids are each others’ primary playmates. They are just always together, which can be really sweet—and can also mean “too much of a good thing.” For the sake of pacing, I try to find ways to give my kids space from one another during the day. One way we do that is to go to the YMCA, where they are able to play with other kids. Another thing we do each day is 30-minutes of reading/looking at books on their beds. Each child gets 15-30 minutes of “Special Time” (one-on-one time with a parent, which Positive Parenting Solutions calls “Mind/Body/Soul Time”) each day as well. One child gets his Special Time first thing in the morning, as he is almost always the first one awake. Another child always gets her Special Time at bedtime. However you can make it happen, it makes a huge difference to your kids!

5) Coordinate with other caregivers. I am not always able to make this happen, but when I can, it’s great. I coordinate with another mom or two to take turns having each other’s kids over for playdates so that we can each get a little time alone. Sometimes that means I split my kids up and one goes to one friend while the others go to another friend, but however we can make it work, it helps!

6) Involve your spouse if possible. I understand this is not always possible—either you don’t have a spouse or partner, or that person doesn’t have a flexible work schedule. But if you can, talk with your spouse/partner and ask them when they might be able to give you a little extra support. For me, this means my husband goes to work a little later than usual (sometimes an hour later) and he handles all of the morning activities (getting dressed, eating, etc.) before 8:00 AM. It also means that he is “on call” to take a child who is acting out and needs to be separated from the flock for a little reset. (This doesn’t happen often, but we need options when one of our kids is ruining it for everyone else. Sometimes it’s just necessary, unfortunately.) If you’re the one who prepares dinner each night, maybe you could ask your partner to take the lead on one or two dinners this week.

7) Guard some personal time. Guard it as if it were the Holy Grail. You simply cannot expect to burn the candle at both ends and be surrounded by little people who need things from you all the time and not lose your mind. Whether it’s staying in bed reading a little longer than usual while your partner takes care of the morning routine, taking the kids to the YMCA and hitting the track or a yoga class, or putting a movie on for them so you can sit and enjoy a cup of herbal tea, you need to carve out space for yourself to refresh.

8) Put on a movie, for heaven’s sake! We limit screen time in our house. Generally speaking, our kids don’t watch TV on school days. They each get a bit of screen time (ABC Mouse, Friv4School, or PBS Kids Games) at night, if they are all ready for bed before a certain time. But otherwise, we just try really hard to provide other options for them. (They fight us hard on this, FYI. It’s not easy. They are obsessed with screen time and limiting it is a daily battle.) But I believe we are doing them a service by placing strong boundaries around their minds and what goes into them, especially those who are in elementary school. I also believe we are helping them by insisting that they learn how to entertain themselves without screens! (I recommend the book The Tech-Wise Family: Everyday Steps for Putting Technology in Its Proper Place by Andy Crouch, by the way.)

That said… Spring Break is one of the few times in the year when my kids watch a movie pretty much every day. In the afternoons, around 3:00 or so, when we have been on the go having picnics and zoo adventures and bike rides and the like, everyone (including me) needs some down time. I try to time it so that the movie will end around the time when dinner is ready. The point is, buy yourself some down time. Extra screen time during Spring Break is part of what makes it so fun!

9) Keep to your sleep/wake schedule. I know plenty of families in which breaks from school mean kids can stay up late, sleep in late, and just generally roll with things. While I can totally see why a parent would allow that, I’ve come to learn that it simply doesn’t work with my kids. We need to maintain our same night time and morning routines. The kids each have checklists, and they do them whether we are on a break from school or not. If we don’t, it doesn’t take long for the wheels to fall off and the family wagon to go completely off the rails. Again, kids—especially kids who have experienced trauma in their past—thrive when they have regular routines. This is especially true when it comes to sleep schedules!

10) Stay connected with your kids and focus on having FUN! If you have more than one child, finding time for one-on-one connection can be pretty challenging. But it is something that is so very important! When a parent is intentional about giving one-on-one time to each child on a regular basis, sibling strife can be reduced. For a child in foster care or adoption, connecting with their caregiver is so vital. Anything else that might happen in the context of family flows from this connection. Without it, there is no ground for attachment, trust or respect between the child and their caregiver.

For me, this means finding time for each child to have at least fifteen, if not thirty, minutes of one-on-one time every day, even during Spring Break, even when we are all already together most of the day. Reading books together, playing a board game, letting my daughter do my makeup, and playing chase are just some of the things my children choose for “Special Time.” I find that when I don’t make time for this, the sibling rivalry and power struggles between my kids and each other and my kids and me are worse.

There is no way to plan a perfect Spring Break. The kids will fight, your patience will be tested, and everyone will experience some disappointment and exhaustion at some point during the week. The house will never be tidy enough, you’ll feel like you’re going from one mess to the next, and forget about taking on any big projects that week. (I had a few things I had hoped to accomplish during Spring Break this year. I realized on Monday that I had to put that little list in my desk drawer, to be revisited when the kids are back in school.)

That said, these tips are a big part of how we can not merely survive the day, but how we can really find our way to flourishing, even in the strange season of Spring Break.

After all, we need to take measures to own spring break before spring break owns us!

How about you? Do you find Spring Break challenging? What are some ways you are able to make it a positive vacation time?