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Dana Franssen Psychotherapy

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Nederland
Amsterdam
Dana Franssen Psychotherapy

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* Psychotherapy, Coaching & EMDR

27/10/2026

Face the storm. That's where the growth lives.
You don't have to wait for the storm to pass. You can grow through it.

Whether it’s school, social pressure or just a feeling: a storm is a storm and it can feel overwhelming.

HOW TO FACE THE STORM:

1. Name what you're feeling:"I'm stressed”, "I'm lonely”’ "I'm anxious”. Naming it makes it have less power over you, you feel more in control.

2. Breathe through it:"Hot chocolate breathing”: 30 seconds, hold hands as if holding a mug, breathe in through your nose and out through your mouth. You can do this before tests or when panic hits, anytime.

3. Talk to someone:Friend, parent, teacher, counselor…You don't always need solutions. Sometimes all it takes is a listening ear.

4. Move your body: A 10-min walk could be an instant mood boost. Stretch, dance in your room, jump: just move.

5. Rest without guilt: Sleep 7-9 hours (study booster, free!). When possible, try 1 full day OFF school per week. Rest could mean you are more productive, not lazy.

6. Limit the noise: reduce social media, turn off notifications, ignore your phone buzzing (it’s hard, I know!).

7. Write it down: Journal what's on your mind. Putting feelings into written words can help make you feel less overwhelmed.

8. Be around people: Join a hobby group or a sports club, volunteer or just hang out. Connection could be an antidote to loneliness.

9. Be kind to yourself: You can't fix everything instantly, give yourself time and take it one step at the time.

10. Know you're not alone: 4 out of 5 students in The Netherlands experience anxiety or depression, you are not the only one feeling this way.

Growth doesn't happen when everything's perfect. Growth happens IN the storm. And the storm won't last forever, I promise.
Save this. Share it with someone in their storm.

#113

16/10/2026

Small questions can create meaningful conversations. If you are trying to encourage open communication with your teenager, try these:

Question 1
“What was the best part of your day?”
This is an easy, low-pressure way to begin. It invites your teen to share something positive without feeling questioned or judged.
You could also ask:
“What was the most interesting thing that happened today?”

Question 2
“What’s taking up space in your mind right now?”
This question goes beyond “How was your day?” and gives your teen room to talk about school, friendships, worries, plans or something they may not have known how to bring up.

Question 3
“Do you want me to listen, or would you like help finding a solution?”
Sometimes your teen needs advice. Sometimes they simply need to be heard.
Asking first shows respect and helps prevent an unwanted lecture.

Remember:
The question is only the beginning.
Try to:
• Listen without interrupting.
• Stay curious rather than jumping to conclusions.
• Avoid immediately giving advice.
• Reflect back what you heard.
• Give your teen time if they are not ready to talk.
Open questions and active listening can help teenagers feel heard and make it easier for them to share what is really going on.
You do not need the perfect words.
Often, what matters most is your calm presence and your willingness to listen.
Connection grows in small moments.

14/10/2026

Teenagers can be moody, private and unpredictable. But when you notice a lasting or significant change, it may be a sign that something is wrong beneath the surface.
Look beyond the behaviour and ask: “What might my teen be struggling with?”
1. They withdraw from people and activitiesL If your teen stops seeing friends, avoids family or loses interest in hobbies they once enjoyed, they may be feeling overwhelmed, low or disconnected.
2. Their sleep or eating habits change: Sleeping much more or less than usual, struggling to sleep, skipping meals, overeating or becoming anxious around food are signs that deserve care and curiosity, not criticism.
3. Their mood or behaviour changes significantly: Increased irritability, anger, tearfulness, anxiety, secrecy or sudden outbursts may be ways of expressing distress.
4. School and daily responsibilities become difficult: A noticeable drop in school performance, frequent absences, refusing to attend school or neglecting personal care may indicate that your teen is struggling to cope.
5.They speak negatively about themselves or self-harm:
Take statements such as “I’m useless,” “Nobody would care” or “I can’t do this anymore” seriously. Unexplained injuries, covering up in hot weather or talking about death or self-harm require prompt professional support.

What can you do?
- Choose a calm moment and say something like: “I’ve noticed you haven’t seemed like yourself lately. I want to understand and help.”
- Listen without immediately correcting, lecturing or trying to solve everything.
- Ask what kind of support would feel helpful.
- Speak with your GP, school counsellor or another qualified professional if your concerns continue.
- If your teen may be in immediate danger or has thoughts of su***de, seek urgent help through your local emergency services or crisis service.

You do not need to have all the answers. Sometimes the most important first step is helping your teen feel seen, safe and taken seriously. Remember, Behaviour is communication.

09/10/2026

Parenting a teenager often feels like navigating uncharted waters, full of sudden storms, quiet drifts, and moments of unexpected clarity.

Therapy for teens isn’t about crisis intervention; it’s a gentle guide helping them build emotional resilience, unpack peer pressures, and find their voice amid the chaos of growing up.

If your teen seems lost in their thoughts or pulling away, consider opening that door to support. One conversation could light the way forward.

DM me if you'd like to know more about my work with teens 💌

06/10/2026

Teens: Finding a healthy balance between school AND social life is possible. Here's how.

WHY BALANCE IS HARD:
School pressure is the #1 stressor for Dutch teens as about half of the teens report feeling very stressed. When you're always studying, you miss out on friends, hobbies, and rest. But when you're always socializing, school piles up. Both can lead to burnout.

PRACTICAL TIPS TO FIND YOUR BALANCE:
1. Plan your week: Every Sunday, write down:
• 3-5 school tasks to complete
• 2-3 social activities you want
• Rest time (no guilt!)
Use Google Calendar, Notion, or a simple planner.

2. Set time limits: Use the 80/20 rule:
• 80% focused study time
• 20% social/rest time
Example: 2 hours study → 30 mins friends/hobby

3. Study smarter, not longer:
• 45-min focused blocks + 10-min breaks
• Active learning (explain to yourself, not just read)
• Study with friends if that works for you, but be sure to set some ground rules and boundaries

4. Schedule social time: Don’t wait for it to happen.
• Put it in your planner like a class
• "Friday 6pm: Hang with friends" = non-negotiable
• Quality > quantity (1 good hangout > 3 rushed ones)

5. Protect your sleep:
• No screens 30-60 mins before bed
• 7-9 hours = better focus + mood
• Sleep = free study booster

6. Make study social:
• Study groups (with rules: 45 min work, 15 min chat)
• Teach each other = learn faster + bond
• Library hangouts = productive + social (if they work for you!)

7. Learn to say no:
• "I can't tonight, studying, but Friday works!"
• One event missed ≠ losing friends
• Real friends respect your boundaries

8. Use breaks wisely:
• 10-min breaks: Walk, stretch, breathe (not scroll!)
• Weekend breaks: 1 full day OFF school, when possible
• Your brain needs rest to remember

WHAT TO DO WHEN YOU'RE OVERWHELMED:
• Stop everything for 1 hour. Breathe.
• Pick ONE thing to do right now (not 10)
Tell someone: "I'm stressed, can we talk?
Balance isn't about doing everything perfectly. It's about doing WHAT MATTERS TO YOU: school, friends, AND rest. Start with ONE tip this week. Small steps can lead to big changes.

02/10/2026

Today’s World Smile Day… and the best part? Smiling doesn’t need a reason. 😊
For teens: That one smile back at your friend when homework feels endless, or when your mom makes that lame joke again? It counts.

For parents: Seeing your kid finally crack a smile after a tough day? That’s the win.

And here’s the science: Smiling actually tricks your brain. It releases dopamine and endorphins (your natural mood boosters), lowers stress hormones like cortisol, and even slows your heart rate. Your brain thinks you’re happy, so you start feeling it.

Smiles are free, quick, and they physically change how you feel. So drop one today, even if it’s just for yourself.

01/10/2026

PART 4: Delayed Phone Ownership
The #1 decision for digital calm: Delay smartphone ownership (as long as possible)
Research shows delaying smartphones until high school (age 14–15) significantly reduces anxiety, sleep problems, social comparison, and attention issues.
But we live in a different world now. Many kids get phones earlier due to social pressure, safety concerns, or school requirements.
The goal isn’t a specific age. It’s: “Phone when ready” and delaying as long as you reasonably can.
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Why delaying matters (even by a year):
Age 8–10: Brains still developing attention and emotional regulation
Age 11–12: Social pressure starts (“everyone has one”)
Age 13+: More mature decision-making, better impulse control

Studies show kids who get smartphones before age 13 have 40% higher anxiety rates, 30% more sleep problems, and 25% more social comparison issues.
Even delaying by 1–2 years helps. Every month counts.
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What if your kid is already 11–12 and HAS a phone?
You’re not alone. Many parents started earlier than they planned. Here’s how to reset:
1. Have a conversation: “I’ve been learning about tech and kids’ brains. Let’s reset our phone rules together.”
2. Add boundaries, don’t remove:
• No social media apps (block them)
• Screen time limits (45 min/day max for apps)
• No phone at night (charge in kitchen)
• Phone-free dinner + 1 hour before bed
• Make it a family rule: “We’re all adjusting our tech use. This isn’t just for you.”
3. Check in weekly: “How’s the phone feeling? Too much? Too little? What should we adjust?”

Make it realistic, not perfect:
- Talk to other parents: “When are you giving kids phones?” Find allies. You’re not alone.
- Push back on pressure: “Everyone has one” isn’t true. Many families wait.
- Start smaller: Basic phone → limited phone → full smartphone (upgrade gradually)
- Focus on boundaries, not age: Even if they have a phone early, strong rules protect them.
- Be flexible: If school requires a phone for transport, that’s different than “wanting one for fun.”

What age did you give your kid their first phone? Would you wait longer if you could? Share below. 🌱

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28/09/2026

Emotional burnout hides in quiet ways. It isn’t just “being tired”. It’s your system signaling you’ve pushed past capacity.
Signs of emotional burnout we often miss:
•Subtle emotional disconnection: feeling present but distant, like you’re on autopilot
•Emotional numbness: joy, excitement, or creativity feel flat even when doing activities you normally love
•Fatigue that rest doesn’t fix: constant exhaustion despite sleeping or slowing down
•Increased irritability or cynicism: small frustrations feel overwhelming, patience shrinks
•Loss of motivation or purpose: procrastination rises, tasks feel heavier
•Physical symptoms with no clear cause like headaches, muscle tension, digestive issues and more
•Dreading responsibilities you once enjoyed: activities that were meaningful now feel draining
•Feeling detached or unmotivated: emotionally withdrawn even when surrounded by supportive people

If you are worried, don’t ignore the signs and signals. Ask for help, you are not alone!

25/09/2026

PART 3: Limiting ast Content
🚫 Reels, shorts, TikTok: The real digital calm disruptor
Fast content is the biggest problem in 2026. Those 15-second clips create a dopamine loop that rewires the brain for constant novelty.
After 30 minutes of scrolling shorts, kids feel:
• It is harder to focus on homework
• Less patience for reading
• More restless, less calm
• “I’ll just watch one more” spiral
Fast content trains the brain to want speed, not depth.
Why it’s harmful:
• Dopamine loop: Each clip = instant reward → brain wants more
• Attention split: 15-second shifts = can’t focus on slow tasks
• Sleep disruption: Bright screens = delayed bedtime
• Social comparison: “Why isn’t my life this exciting?”
How to limit fast content:
1️⃣ Block apps during key times: School hours (9 AM–3 PM), 1 hour before bed (6–7 PM), weekend mornings (before 10 AM), for example.
2️⃣ Set daily limits: TikTok/Reels = 20 min max. Instagram/Snapchat = 30 min max. Use Screen Time (iOS) or Digital Wellbeing (Android).
3️⃣ Teach kids to notice: “How do you feel after 30 minutes of shorts? Calm or restless?” Help them connect the feeling to the behavior.
4️⃣ Replace with slower content: movies, full episodes, creative apps (drawing, music, coding), educational videos.
5️⃣ Explain to older kids: “These apps are built to make you scroll forever. Each clip is a dopamine hit. That’s why it feels hard to stop.”
Some tips:
• Make it family-wide: limit your own exposure, as parents, to fast content too
• Use app blockers: Freedom, Blocksi, Qustodio etc, there are plenty out there
• Weekly check-in: “How’s fast content feeling? Should we adjust?”
Remember: Limiting fast content isn’t about banning. It’s about balance. Less noise means deeper focus, real connection, calmer kids.

Next week in this series: The #1 decision for digital calm: delayed phone ownership.

23/09/2026

Stress is part of daily life, but it does not have to take over. Small, intentional habits like pausing, moving, breathing, and simplifying can help bring your mind and body back into balance. These 5 simple tips are a reminder that managing stress often starts with small steps, repeated consistently.

Adres

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Maandag	08:00 - 19:00
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Woensdag	08:00 - 19:00
Donderdag	08:00 - 19:00
Vrijdag	08:00 - 19:00

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