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How to alleviate PMS with nutrition

Bloating, terrible cramps, irritability, moodiness, strong cravings, fatigue, headaches or depression - these are only a few of the symptoms of premenstrual syndrome (i.e. PMS) that up to 75% of women experience every month at the end of their menstrual cycle.

But if you belong to the majority of women with these pesky symptoms, I am here to tell you that it doesn’t have to be this way… Indeed, PMS symptoms can be alleviated- voire eliminated altogether. In today’s article, I’ll share with you why PMS arises in your body and how you can ease any uncomfortable symptoms via a few lifestyle and dietary habit changes, which you can start implementing right away.

Academic Support Services

Sinews Academic support service or study coach, what is it exactly?

For many children and adolescents acquiring academic skills can be challenging. After a long day at school it may be hard for them to settle down to do homework or study for an exam and even more so if they cannot figure out where to start, if it takes considerable time and effort, or if they do not feel motivated. Moreover, for many parents who lack time, trying to help their children can be stressful and this may give rise to family arguments. To ensure that learning is not affecting the relationship between parent and child, a possible solution is for a professional to carry out support sessions at home or at school to help students improve their study skills, which will also benefit the situation at home.

First day at school

With the arrival of September, the time comes for children to return to school. Seasoned veterans of the back-to-school routine already know what awaits them after the summer. For some however, the experience is completely new, while others have observed older siblings wishing they could pass through the doors of knowledge, enjoying the same experiences as brothers or sisters. When it comes to teenagers, some start with a little less motivation, and others with a little bit more enthusiasm, but they are veterans with the first day of classes, they have been doing this for at least nine years, so they know perfectly well how it works.

¿Qué es y para qué sirven las sesiones de “Study Coach” con universitarios?

Muchos estudiantes experimentan un cambio drástico a la hora de tener que enfrentarse a los estudios cuando ingresan en la Universidad. De repente, parece que es necesario ser totalmente autónomo y capaz a la hora de organizarse, tomar apuntes, seleccionar la información más importante, o ser capaz asimilar gran cantidad de información en poco tiempo.

A esto se unen otros factores asociados a la época universitaria como la elección de la carrera o la especialización, la combinación de obligaciones y ocio, etc. por lo que, se puede llegar a experimentar cierta tensión en esta etapa debido a que estas cuestiones pueden suponer una fuente de estrés importante. A todo esto, puede venir asociado el fracaso académico en algunos casos o sacar adelante los estudios en otros, pero con una gran carga emocional.

How to pack and unpack your emotional baggage when you are abroad - How to prepare yourself emotionally when going abroad.

Summer is the time to stop and disconnect from our routines, to take time to do what we want and reconnect with the people we love. For me it is also a time of reflection, of seeking inspiration in books, films, trips; to recharge batteries and get back on track with everything that is important. During the frantic pace of the work year it is easy to lose sight of our values and purposes. If you are also going to live abroad to study or work now is a good moment to think about how you are going to take care of yourself physically and emotionally.

 

This year with the purpose of being more present with myself, without distractions, I walked the Way of St James during my holidays. In my opinion, preparing and starting the Way looks like the steps you have to take to live abroad. Before leaving it is good to pause and think what personal sense this time has for you. Then, while you are trying to adjust, identify what feelings you have and finally, take care of yourself emotionally according to what you are feeling: are you mentally exhausted? Do you feel alone? 

 

First pause, take your time to think and disconnect from the routine. Traveling, and just by changing the environment can give you the ideal scenario to reflect: How have I felt this year? Have I carried out projects connected to my values and purposes? How do I feel about the changes I will experience in my life soon: moving out of the country, studying abroad, etc.? How am I preparing for my move to a new country?

 

When should I seek professional help?

Throughout our lifetime we live different experiences that change the way we behave; they change our routines and the way we conduct ourselves. This is especially true of negative experiences. Sometimes it’s the loss of a loved one or the end of a relationship, moving to another country or changing a job, or simply losing interest in the things we liked before without any apparent reason. All these situations affect us in different ways, and they can be accompanied by feelings such as anger, sadness, anxiety etc. When we do suffer one of these events, we need time to adjust and find ways of coping with those negative feelings. We also need to develop new routines and ways of doing the things we’ve done automatically until now, which takes time and energy. Sometimes it takes a long period of time before we develop these new routines, and sometimes, despite our best efforts, we’re left with the bad feelings for a long time and nothing seems to take it away or help. Once it becomes unbearable, either to us or to the people that are closest to us, and it starts affecting our daily life to the point where we are having difficulty functioning, we may need to seek psychological help.

Family Legacies and Expectations

It is completely understandable that we frequently tend to make choices for our children, interfering with their desires and decision-making. We apply what we consider to be more beneficial for them, all with the good intentions that characterize parenting. However, sometimes it is necessary to stop for a moment and reflect on these momentary interferences with our children and ask ourselves the following question: How much of me and my personal history am I depositing in my son / daughter? This is the question that we will examine in the following article. We live in an era in which the values of acceptance, validation and tolerance towards those we consider different prevails. However, many may have difficulty putting these values of acceptance and validation into practice, resulting in potential reoccurring conflicts within the family. This can result in a feeling of inadequacy in those parents who feel that, despite applying guidelines that they consider to be appropriate and beneficial, observe a deepening in the distance between themselves and their children. There are a multitude of elements that are open for consideration within this topic and so we will focus on the issue of: family legacies and expectations to be fulfilled.

How to encourage autonomy in my child

A fundamental part of growing for children is to achieve full autonomy. This encourages their sense of responsibility, self-confidence, willpower and self-discipline. Autonomy is the ability to adhere to norms without external influence. When children can decide which rules will guide their behaviour, they are able to do what they think should be done. Moreover, children must develop their moral conscience and reasoning to promote, not only their autonomy, but also their freedom, willpower and self-esteem.

Coaching for the first step in your career development: college / university

It is increasingly common for executives to spend vast amounts of money on mapping out future development. There is no doubt about the importance of thinking aloud, discussing all possible paths, and taking some distance from the situation in order to make a decision according to one’s values and life mission. Companies have taken this on-board in recent years and have started including coaching services as a way to provide employees with this safe space for professional development.

¿Qué es el conflicto entre iguales?

El conflicto entre iguales se refiere al desacuerdo mutuo o a la hostilidad entre grupos de iguales. Se caracteriza por suceder entre iguales con una situación de poder igual o similar dentro del grupo social (amigos). Ocurre ocasionalmente, no es planificado y no implica violencia ni resulta en un daño serio. Los perpetradores en los conflictos no buscan poder ni atención. Sin embargo, el conflicto puede escalar a violencia o agresión física o verbal.

¿Cuál es el papel que juega el conflicto entre iguales en el desarrollo de niños y adolescentes?

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WHAT IS PEER CONFLICT?

Peer conflict refers to mutual disagreement or hostility between peers or peer groups. It is characterized as conflict between people of equal or similar power (friends); it occurs occasionally; it is unplanned; and it does not involve violence or result in serious harm. Perpetrators of peer conflict do not seek power or attention. However, peer conflict can escalate into violence.

WHAT IS THE ROLE OF PEER CONFLICT IN CHILDREN AND ADOLESCENTS DEVELOPMENT?

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A Few Tips For a Healthy Holiday Season

As we are fast approaching the end of the year and Holiday Season, this period can often elicit a lot of stress, discomfort and anxiety in many of my clients.

 

With the many social and family gatherings, the last minute gifts shopping and end of the business year craziness, many people often feel overwhelmed, pressed for time and exhausted..

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This is a question many parents frequently ask me. When children are small, things are easier - they tell us everything that has happened to them during the day, they ask us for help, and ask to spend time with us. Teenagers, however, are at a stage when they want their own space. Their opinions differ from ours, and the activities that we suggest doing may seem boring to them.

 

For this reason, it is important to show interest in their hobbies in order to share time together; this could be following a TV series or watching sports matches together. Another important element is asking them for help because teenagers feel that we are constantly telling them what to do. Therefore, if we ask them for advice, or they explain to us about topics they know more about, they will feel that we are validating their opinions and treating them like the young adults which they are. In the same way, when they tell us about their problems and dilemmas, we should not start by saying "You have to ...", but listen to them, ask them what they have thought about doing, and then suggest alternative courses of action, always validating theirs, of course.

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The Benefits of Mindfulness

In a world of constant movement and rush, the need for peace and calm is increasing significantly. People are experiencing higher levels of stress and anxiety as their biological response to overcome the demands of their work and life. But the resources they use are burning them out from the inside, so, as a result new tools such as mindfulness are becoming more and more important.

 

Mindfulness is a special type of meditation that encourages people to experience their present life with a different focus. Basically, it helps individuals to slow down and appreciate the beauty around them. The only thing they need is a personal commitment with their psychological and physical health and a lot of practice.

 

The only way that people can reach a mindful state is by practicing  their disconnection from the noise outside on a daily basis. As we do in SINEWS Multilingual Therapy Institute, you can support and guide your practice through group sessions, but if you want to see how your heart rate decreases or your anxiety goes away, it’s up to you to practice mindfulness every day.

 

And last but not least, we need to mention that mindfulness means more than just letting your mind go blank. It’s about building consciousness about the present moment, everything that happens both inside and out. It’s a changing experience that helps you improve your wellbeing and long-term life satisfaction.

What does a School Counsellor do?

At Sinews, we advise parents to put themselves in the shoes of a coach. A coach doesn’t participate in team matches, nor does he follow the same diet as his athletes, and of course, he doesn’t suffer the same injuries as his athletes. A coach has two responsibilities: to organize his team and provide it with the right guidance and advice, with the objective of bettering the team’s overall performance.    

 

The concept of enhancing performance is very important.

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Posted by on in Artículos y entrevistas

Is the academic year already starting to take a toll on you or your child? Studies can often be overwhelming for myriad reasons. Our study coach and Educational Psychologist Juan explains how adding sessions with a study coach into your life can be a wonderful way to not only keep up with the demands of academic life but to thrive!

 

We like stories: Lost and Found

We continue the Sinews Blog section dedicated to commentating children’s stories with our second reading, Lost and Found.

 

In this marvelous tale, Oliver Jeffers tells us the story of a boy who finds a penguin at the front door of his house. The penguin seems sad and the boy interprets this as him being lost.

 

Our boy decides to help him and starts an arduous search for the penguins origins

Stottern - Fragen und Antworten rund um das Thema

Gibt es jemanden in ihrer Familie oder Freundeskreis der stottert, oder sind Sie sogar selbst betroffen und möchten etwas mehr zum Thema erfahren?

 

 

Posted by on in Artículos y entrevistas

Understanding Dyslexia

 

During the school years, plenty of children struggle with reading. Most of them catch up after a few months, as a result of the getting the extra help that they need, others even improve without any intervention at all. However, for some kids, a different kind of help over a longer period of time, will be needed. Which is one of the main red flags to indicate whether there is a reading problem or a specific language disorder as dyslexia.

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Gema Rubio
Vickie Andrews
Gabriel Fibla
Lidia Budziszewska
Eva Katharina Herber
Rocío Fernández Cosme
 
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Miriam Mower
Valeria Ávila
Leticia Martínez Prado
Carolina López Jiménez
Saray Cáliz Aguilera
 
Antonio Vian Lians
Sámar Khalife
Gloria Rios
Itziar Baltasar Tello
Nicole Hoyer García
Amanda Blanco Carranza
 
Álvaro Narvaiza Yturriaga
Carmen Irene de Lisa Marques
Tommy Gyran Norheim
Dra. Helen Trebbau
Inés Zulueta Iturralde
 

OUR TEAM

Gema Rubio
Vickie Andrews
Gabriel Fibla
Lidia Budziszewska
Eva Katharina Herber
Rocío Fernández Cosme
 
Itxaso Cembrero Tercero
Orlanda Varela
Clara Blázquez Booth
Andrea Moreno
Asunción Tena Justice
Alberto Rodríguez Quiroga
 
Lucía Largo
Miriam Mower
Valeria Ávila
Leticia Martínez Prado
Carolina López Jiménez
Saray Cáliz Aguilera
 
Antonio Vian Lians
Sámar Khalife
Gloria Rios
Itziar Baltasar Tello
Nicole Hoyer García
Amanda Blanco Carranza
 
Álvaro Narvaiza Yturriaga
Carmen Irene de Lisa Marques
Tommy Gyran Norheim
Dra. Helen Trebbau
Inés Zulueta Iturralde
 

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