Mindfulness for Parents of Toddlers

By April Fanstone and Porsche Campbell

Mindfulness for parents of Toddlers

Parenting is a full-time job, and a new parent becomes consumed by the responsibilities created by constant feeding, diaper changes, bonding, and cuddling (on top of cooking, cleaning and maintaining relationships). Mothers often grieve the loss of their former selves as they dive further into motherhood (Fraga, 2014). Parenting is “simply putting one foot in front of the other and taking one step at a time” (Sears, 2018). Sometimes it is hard enough to just finish the tasks of the day without really being engaged in what you are doing. Parents are sleep deprived, mentally drained, and can feel irritable or emotional many times a day. Mindfulness is a way to stay grounded while everything else around a new mother and baby are transforming and changing (Fraga, 2018). Pregnancy and the postpartum period are optimal times to start practicing mindfulness (Sears, 2018). Mindfulness is paying attention to the here and now without distraction, worrying or overthinking (Smith, 2018). Mindfulness refers to paying attention on purpose to the present while analysing your senses (Fraga, 2014). Going through the motions just to finish the tasks is like living “with your mouth closed, nose plugged up, ears covered, and eyes constantly on the clock.” (Smith, 2018). Mindfulness helps a person tune into their senses and get the most out of the situation. Mindfulness is good for our mental health and relationships and allows us to enjoy life rather than just exist through it.

Mindful Breastfeeding

You can choose to be mindful at any time, it just takes practice to give our full attention in the moment or pull our attention back when our mind wanders. (Sears, 2018). Breastfeeding is an excellent time for a mother to not only bond with her baby but practice mindful thinking. The mother can focus on her breathing as she can feel the breathing and suckling of the baby (Winston, 2010). Sears (2018) suggests being mindful while breastfeeding without distracting yourself with technology or wandering thoughts. The mother should try and clear her mind and focus on her senses: how her nipple feels as the baby feeds, the sounds of suckling, the smell of breast milk and the sight of the baby happily feeding. It is easy for the mind to wander or think of the million tasks that the mother needs to complete by the end of the day. Winston (2010) states that the occasional pinching from the baby brings her back to reality when she spaces out. It takes no extra time to be mindful just extra effort (Smith, 2018). It may not happen right away but can always be practiced. When the mind wanders, bring it back to the present and engage in your present activity. This will also cause a deeper connection between the mother and baby as the mother is fully engaged with the baby.

Mindful Routines

Babies are constantly exploring everything around them using all their senses instinctively, as they begin to form impressions about everything (Babyganics, 2016). This is a very crucial time for infants, so getting into good routines can make all the difference later (Smith, 2018). Babyganics (2016) suggests that to support their “innate sense of curiosity” parents can practice mindfulness with their babies, while loving and supporting them along the way. Mindfulness allows the baby to observe and witness his/her thoughts (Neiman, 2015). Children can learn about sensations, and how information comes to us through the body and mind through breathing and movement (Neiman, 2015). It is important to supply young people with ways to stay present in their bodies in the moment (Neiman, 2015). Being present and mindful comes naturally to babies as they are exposed to new places, items, and sensations every day. Every experience is shaping the baby’s life, and stimulating multiple senses enhances the baby’s learning (Smith, 2018). The baby’s brain is rapidly developing in the early stages of his/her life; by age three 85% of the baby’s brain is developed (Smith, 2018). Smith (2018) suggests using a baby’s bath time to practice mindfulness as it is a “multi-sensory experience”. In the bath, the baby learns about his/her environment, the people around them and about their senses, like touch or massage (Smith, 2018). Babies splash around and tune into their senses without thinking about it. The parents can make the bath fun by using bubbles and providing toys for the baby to touch and move around (Babyganics, 2016). At the same time, the parents can again be mindful and engaged in the moment. The parents can ask themselves: What do I see? What do I feel? What do I smell? What do I hear? What do I taste? (Smith, 2018). The parent will hear the baby laughing or cooing, see the baby in the tub having fun, smell baby shampoo and bubbles, and likely feel happy to see the baby enjoying him/herself.

Outdoor Mindfulness

Another time a parent can practice mindfulness for themselves and their infant is when walking around outside. Before leaving the house, the parent can introduce the baby to the world and outside environment by opening the curtains and pointing to the sun, rain, snow or wind and invite the baby to touch the window panes (Babyganics, 2016). Then the baby can feel the temperature while outside. While pushing the baby in the stroller, the mother can leave all her worries or responsibilities behind and focus on the fresh air, weather, feeling of the sun on her skin or cold on her lips, how her body feels while walking etc. When the baby is sleeping/quiet, the mother can tap into her consciousness and be aware of how her body feels and everything around her (Winston, 2010). She can then allow her baby to get out and explore when it is safe. The baby will be introduced to new places, which will be exciting for him/her (Babyganics, 2016). The mother will be present and engaged as she sees her baby’s eyes light up by being stimulated. Outdoor play protects the baby from stress and anxiety and strengthens their immune systems. So even if it is chilly out, bundle your baby up nice and warm, and allow him/her to run around and explore, and get to know the beautiful world that exists.

Moment by Moment Mindfulness

A place that promotes a lot of mindful thinking is the kitchen. It is normal for parents to be afraid of their child in the kitchen due to the many dangers, or not want the baby making a mess. However, when the baby is involved in food preparation and exposed to many flavors and textures, they not only will grow up to be healthier eaters but also not as picky (Babyganics, 2016). Exposing the child early on can allow him and her to make sense out of what is around them. For example, allowing the baby to lick the skin of an avocado will introduce the baby to its texture (Babyganics, 2016). The parent can give the baby different safe things to touch, smell, taste and see. There are many items and foods the baby may have not been exposed to yet, so it would be exposing him/her while again stimulating multiple senses. The parent can also be mindful when changing the baby’s diapers. Of course, the smell and sight may be overpowering, but this allows the parent to recognize if they are truly present or disengaged from the situation (Winston, 2010). Every baby deserves to have their parent’s full attention. And while it is not always intentional, the mind wanders and prevents us from fully experiencing moments in life. Even something as simple as going to the grocery store can be a perfect place to practice mindfulness. While it is mundane for the parent, it is still new and exciting for the baby. Take your time and allow the baby to look around and take things in, and touch and feel objects along the way (Babyganics, 2016).

Bonding Mindfully

Bonding is the close emotional tie that develops between parents and their little ones (Sears, 2018). It is important for the mother to be mindful of how she is feeling, which ever emotion that may be (Sears, 2018). If the thoughts are negative; feeling overwhelmed or frustrated, Sears (2018) suggest taking a deep breath and replacing them with positive, loving thoughts. Communication and learning are influenced by the constant loving and caring words and touch from the parents (Smith, 2018). Physical touch and massage create the baby’s first emotional bonds (Smith, 2018). Infants who experience routine touch and massage (compared to those who didn’t) were 50% more likely to make eye contact and three times more likely to have a positive expression (Smith, 2018). Therefore, holding the baby closely, caressing its back, being mindful and positive not only creates an emotional bond with the baby, but positively influences the baby’s thoughts, sensations and demeanor. Sears (2018) offers some positive words, that can be said out loud as a mantra. The mother can repeat these four lines to the baby while breastfeeding, changing a diaper, in the bath, at naptime, on a walk or basically anywhere and everywhere:

“May you be happy.
May you be healthy.
May you be safe.
May you feel loved.”

“May you be happy.
May you be healthy.
May you be safe.
May you feel loved.”

View Our Mindfulness Video

Video created by 
April Fanstone and Porsche Campbell
1 min, November 2018 in Visme

Mindful Parent Resources

BC Association of Family Resource Programs

This non-profit organization supports development of healthy diverse families who have children between the ages of prenatal to six years old. The goal of FRP-BC is to provide families with the support necessary to help raise healthy children from prenatal to age six. This resource allows parents and their toddler to attend programs within the community at specific family drop-in centers.

URL: http://www.frpbc.ca

BC Council for Families (BCCF)

A registered non-profit, charitable organization with the goal of supporting professionals, the community and family strengthening. BCCF has been around for over 40 years developing and delivering resources that support families by education and training professionals provide wide. BCCF’s mission is to support family services and families by providing knowledge within a community setting

URL: https://www.bccf.ca

StrongStart Early Learning

This free drop-in program available to parents and caregivers with children ages 0 -5 puts an emphasis of learning through a variety of ways such as, language, positive social interaction and play. The learning environment for toddlers is rich, interactive and of high quality for optimal learning and development. The program is targeted at early learning development for children 0 -5, which is shared with the parents. Parents are encouraged to be involved during activities, assist with story telling, playing games and providing children with healthy snacks. StrongStart Centres are offered in many neighbourhoods and local Elementary schools – there are nineteen in total that operate at different times each day in the Lower Mainland of BC.

URL: https://www.vsb.bc.ca

Child Care Resource & Referral (CCRR)

Child Care Resource & Referral provides families with community referrals, reputable resources and support for the development of children at various stages of life. CCRR programs range with regards to service and provide information and support on topics such as, child care information & referrals, workshops and training for children, drop-in programs for family along with information about child care benefits. CCRR works with the Ministry of Children and Family Development to further the strength of the family, child development and the transition to parenthood

URL: http://www.ccrr.bc.ca

Zero to Three – Early Connections Last a Lifetime

The main goal of Zero to Three is to help ensure all babies and toddlers are provided with a strong start in life. The vision is for society to be knowledgeable and supportive of all infants and toddlers in reaching full growth and development potential. Zero to Three highlights the first three years of life and marks an infant and toddler’s foundation for health and well-being. Therefore, supportive measures to assist those caring for these infants and toddlers, such as parents or guardians is necessary to maximize the long-term impacts for a bright healthy future. This organization works with many centers, projects and initiative to support optimal growth and development. Working with family and community connections is a critical component to optimize infants and toddlers well-being and development

URL: https://www.zerotothree.org

Kid’s Health: Breastfeeding

This website provides information on how often to breastfeed, the length of time to spend breastfeeding and how to know if it’s effective. It provides information on what to expect diaper-wise and gives practical suggestions such as when to burp the baby. By providing videos, the site not only explains this information, but shows it which can be easier to learn, especially for visual learners

URL: https://kidshealth.org/en/parents/breastfeed-often.html

Bonding with Your Newborn

This website is all about bonding with your child. Not only does if explain seven wonderful ways a mother can bond wit her child, but also explains how the father can bond with the child. Bonding is the close emotional tie that develops between parents and the baby at birth and continues to develop during the neonatal period and infancy. A father’s nurturing response may be less automatic and slower than a mother’s, but he can form a strong bond attachment. Breastfeeding, cuddling, using skin-to-skin contact and direct eye contact and continuously talking to the infant are a few ways the mother can begin to bond with the baby

URL: http://www.attachmentparenting.org/support/articles/bonding

Infant Mental Health

This website addresses the importance of “early childhood mental health” from ages zero to five. Listed are risk factors for children to develop mental health challenges, as well as parent education and how to respond to the cues. Developing a good attachment and bond is crucial in making the child feel secure and loved and allow them to form trusting relationships.

URL: https://keltymentalhealth.ca/infant-mental-health

What is a congenital disorder?

This website covers common congenital disorders including cerebral palsy, cystic fibrosis, spina bifida, cleft lip, Down syndrome and Fragile X syndrome. It addresses how these disorders can be tested for around ten to fifteen weeks after conception by using amniocentesis or chorionic villus sampling (CVS). Things a mother can do to prevent congenital disorders include avoiding alcohol, smoking and drugs, controlling diabetes, avoiding exposure to environmental chemical, being vaccinated and ingesting folic acid in her healthy diet

URL: https://www.pregnancybirthbaby.org.au/what-is-a-congenital-disorder

Information on Diseases & Conditions for Parents with Infants & Toddler (Ages 0-3)

This website covers many common diseases and conditions for this age range. Each condition has a link to a new page with signs and symptoms, complications, how the disease is transmitted, how to prevent it and treat it, including a kid-friendly illustrated fact sheet. This can be very helpful for parents as they can refer to this website if they suspect something is happening with their child and can compare the side effects or presentation with the listed information given.

URL: https://www.cdc.gov/parents/infants/diseases_conditions.html

References

Babyganics (November 2, 2016). These 7 Everyday Moments Are Packed With Lessons On Mindfulness. Retrieved December 3, 2018 from https://www.mindbodygreen.com/0-27173/these-7-everyday-moments-are-packed-with-lessons-on-mindfulness.html

BC Council for Families (n.d). About. Retrieved November 25, 2018, from https://www.bccf.ca/bccf/about/

BC Foundation of Family Resource Programs. (n.d). About Us. Retrieved November 25, 2018, from http://www.frpbc.ca/about_us/

Ben-Joseph, E. P. (February 2015). Breastfeeding FAQs: How much and how often. Retrieved December 2, 2018 from https://kidshealth.org/en/parents/breastfeed-often.html

Centers for Disease Control and Prevention (October 31, 2018). Information on Diseases & Conditions for Infants & Toddlers (Ages 0-3). Retrieved December 2, 2018 from https://www.cdc.gov/parents/infants/diseases_conditions.html

Child Care Resources & Referral (n.d). CCRR. Retrieved November 25, 2018, from http://www.ccrr.bc.ca/index-1.html

Fraga, J. (November 24, 2014). Motherhood Mindset: Three Ways to Practice Mindfulness With Your Baby. Retrieved December 3, 2018 from https://www.huffpost.com/entry/motherhood-mindset-three-ways-to-practice-mindfulness-with-your-baby_b_5816650

Garrison Institute. (2017). Infographic: 10 Steps to Mindfulness Meditation. Retrieved November 18, 2018, from https://www.garrisoninstitute.org/blog/10-steps-to-mindfulness-meditation/

Kelty Mental Health. (n.d.). Infant Mental Health. Retrieved December 2, 2018 from https://keltymentalhealth.ca/infant-mental-health

Neiman, B. (2015). Mindfulness and Yoga Skills for Children and Adolescents: 115 Activities for Trauma, Self Regulation, Special Needs and Anxiety. United States of America: PESI Publishing & Media.

Pregnancy birth & baby (July 2017). What is a congenital disorder? Retrieved December 2, 2018 from https://www.pregnancybirthbaby.org.au/what-is-a-congenital-disorder

Sears, W. (2018). Bonding with Your Newborn. Retrieved December 2, 2018 from http://www.attachmentparenting.org/support/articles/bonding

Smith, C. L. (2018). How to Practice Mindfulness with a Baby. Retrieved December 3, 2018 from http://www.momentsaday.com/how-to-practice-mindfulness-with-a-baby/

Vancouver School Board (2018). StrongStart. Retrieved November 25, 2018, from https://www.vsb.bc.ca/Student_Learning/Early-Learners/StrongStart/Pages/default.aspx

Winston, D. (July 20, 2010). Mindfulness with Baby: Yes, it’s possible! Retrieved December 3, 2018 from https://www.lionsroar.com/mindfulness-with-baby-yes-its-possible/

Zero to Three (n.d). Our Mission and Vision. Retrieved November 25, 2018, from https://www.zerotothree.org/about/our-mission-and-vision

November 25, 2018January 14, 2019

Mindfulness for Parents of Preschoolers

By Megan Durrant and Sarah Hillsdon

Mindfulness has been gaining traction as a way of improving individual well-being, from health to happiness and resilience (Suttie, 2016). Mindfulness can be defined as the awareness that emerges through paying attention, on purpose, in the present moment, and nonjudgmentally to the unfolding experience moment by moment (Duncan, Coatsworth & Greenberg, 2009). Parenting can be a very challenging task and one that takes a lot of commitment and responsibility. Being mindful as a parent is of utmost importance and can help reduce the stressors that accompany parenting (Meppelink, Bruin, Wanders-Mulder, Vennik, & Bögels, 2016). When parents become stressed that stress becomes contagious; children know when their parents are tense and overwhelmed (Garey, 2018). Data shows that the greatest source of childhood and adolescent stress is not school work, extracurricular activities, or peer pressure, but parental stress. That being said, being a good parent also means learning to manage your own stress and mindfulness activities are a great way to facilitate this.

Mindful parenting has been described as a fundamental parenting skill or practice and it has been proposed that fostering everyday mindfulness in the context of parenting and parent training is one avenue for improving the effectiveness of parenting interventions (Duncan et al., 2009). Understanding your preschooler’s development and filling your toolbox with positive parenting skills will go a long way in resolving conflicts with your young child. As children grow into early childhood, their world will begin to open up as they become more independent and begin to focus more on adults both in and outside of the family (Perry, Hockenberry, Lowdermilk, & Wilson, 2017).

Mindful Parenting Experience

Incorporating mindful awareness into parenting interactions can allow parents to stop and fundamentally shift their awareness in order to view their present-moment parenting experience as well as attend to their child’s needs, while exercising self-regulation and wise choice in their actions (Duncan et al., 2009). It can also help that parents know that many different factors such as temperament, brain development, physical and intellectual abilities, and skill acquisition underlie much of a child’s behavior in these early years. Even the most delightful child can misbehave, and this can be frustrating for parents to deal with. Duncan et al.’s (2009) model of mindful parenting suggests that parents who can remain aware and accepting of their child’s needs through using mindfulness practices can create a family context that allows for more enduring satisfaction and enjoyment in the parent–child relationship.

When parents bring the practices of mindful parenting to parent–child interactions, they can cultivate an enhanced capacity for parenting calmly, with greater consistency, and in greater accordance with their goals and values, while engendering a warm and nurturing affective tenor in the parent–child relationship (Duncan et al., 2009). Challenging moments with young children can cause parents to snap or lose their temper and this is a reminder of how mindfulness can be such a valuable tool in parenting. When it comes to parenting mindfully, a lot of the work is about learning to make peace with our imperfections. Instead of beating yourself up, if you are able to make peace with your imperfections and begin to regulate your emotional state, you can be calmer and more present for your kids and cultivate some self-compassion (Garey, 2018).

It is easy to allow worry to take you away from the present. Duncan et al. (2009) suggest parents bring a present-moment awareness to their parenting that includes listening with full attention, bringing emotional awareness and nonjudgmental acceptance to their parenting interactions, and practicing self-regulation and compassion in their parenting relationships. Not imagining the worst helps parents to be more effective at dealing with today. Lechner (2018) describes worrying as being similar to paying interest on a loan that you haven’t been approved for.

Mindfulness and the Breath

One technique to help stay grounded in the present moment is to practice deep breathing (Lechner, 2018). Three rounds of slow inhalation and exhalation can calm the fight or flight response and will help you to feel in control of your emotions rather than letting your emotions and worry control you (Lechner, 2018). There’s science to show that taking a deep breath and staying calm when your children are pushing you to the edge actually causes positive changes in the brain (Garey, 2018). Research shows when you are able to recognize chaos in a non-anxious or fearful way, but just name it, people can actually turn the volume down on the amygdala, which is the fear circuit of the brain, and bring more activity to the prefrontal cortex, so we can be more aware of what’s happening right now in the present (Garey, 2018).

Start the Day Off Mindfully

A mindful family works together as a team and as a parent, you are not controlling the outcome, but you are guiding your team (Lechner, 2018). Another helpful resource is to make a concerted effort to slow things down. By slowing things down, stepping back and observing your own reactions, you are given a new perspective to effectively restructure your family’s routine, think of your busy morning routine rushing to get ready before school (Garey, 2018). Mindful mornings may be less efficient, but they’re more pleasurable as you will start with a happy mood instead of all this stress and rushing. Garey (2018) suggests efforts like waking up earlier and allowing your child to pick out their own clothes if this is what they insist. If you’re five minutes late to preschool it doesn’t change anything. What changes things is the frustration and stress that builds up causing everything to unravel (Garey, 2018).

Research by Suttie (2016) showed that parents who reported more mindful parenting engaged in more positive and less negative parenting behavior, which was then linked to more positive behavior in their kids—meaning less anxiety, depression, and acting out. It seems there is no one right way to parent mindfully but happily, there are many right ways. Sometimes it’s as simple as practicing paying full attention to your kids, with openness and compassion, and maybe that’s enough at any moment (Garey, 2018).

Mindful Breathing for Parents Video

Video created by 
Megan Durrant and Sarah Hillsdon
2 mina, November 2018 in ShowMe

Mindful Parent Resources

Mindfulness Exercises

Mindfulness Exercises is a website that has access to more than 1500 mindfulness activities and exercises that are free. The website strives to share the best evidence based mindfulness exercises with people all around the world. The website is complete with worksheets, videos, ebooks, mindfulness coaching and training as well as a 100-day mindfulness challenge.

URL: https://mindfulnessexercises.com

Child Mind

The Child Mind Institute aims to help children and their families who are struggling with mental health and learning disorders and provides information that will empower families and communities to get help in the areas of mental health and learning disorders. One aspect of the website includes information on mindfulness techniques for parents that can take stress and anxiety out of raising kids. This website also includes information for families and educators along with their research in this area.

URL: https://childmind.org/article/mindful-parenting-2/

Mindfulness and Parenting TED talk

This TED talk by Mary Ann Christie Burnside, a developmental psychologist is on the
topic of Mindfulness and Parenting. The speaker is a developmental psychologist who specializes in relational health and mindfulness education. She also offers programs such as group sessions in schools, workplaces and communities such as mindfulness retreats for adults and mindfulness training.

URL: https://www.youtube.com/watch?v=5KfD9pElmA8

Vancouver Coastal Health Parenting Resources

Vancouver Coastal Health has a parenting resources page which includes information
such as sleep, play, siblings and even getting ready for school. This page shows how to build healthy relationships with your preschooler – specifically how to foster strong and loving relationships and how to approach challenging behaviors. Information such as immunizations, allergies, speech and language and staying healthy are also included on this website.

URL: http://parenting.vch.ca/preschoolers/parenting-your-preschooler/

Child Development Institute

The Child Development Institute provides information to parents related to child development, psychology, health, parenting and family activities. This website connects parents with professional experts and other useful websites. The goal of the Institute is to promote parent-child relationships by encouraging families to spend time together which in turn fosters and promotes communication including a page on mindful parenting.

URL: https://childdevelopmentinfo.com/family-building/mindful-parenting/

Healthy Families BC

Healthy Families BC Aims to improve the health and wellbeing of British Columbians. Healthy families BC focuses on four main areas including healthy eating, healthy lifestyles, resources for parents and fostering healthy communication. There is a specific area dedicated to preschool aged children where they have many articles and information surrounding healthy eating, physical activity, safety, development and parenting.

URL: https://www.healthyfamiliesbc.ca/

The Mindful Parent

The Mindful Parent is an organization that strives to share information with parents and caregivers on how to mindfully attend to children. They strive to demonstrate to parents and caregivers how to be physically present with their children as well how to enhance their connection with children in hopes to create better and happier parents. This website also is a platform for parents to share dialogue surrounding mindfulness and parenting experiences.

URL: http://www.themindfulparent.org/

Mindfulness for Parents – Daily Meditation #1

This resource can be found on YouTube and is a daily breathing meditation video. This is a shortened version of the material that can be found on the mindfulness for parents online course offered by the authors. This video demonstrates meditations and guided imagery that can help parents become mindful and balanced.

URL: https://www.youtube.com/watch?v=8iQA7Kpz3w4

Parenting Science

Parenting Science was created to provide parents with evidence-based information about parenting and child development. This website was created by Gwen Dewar who received her Ph.D. from the University of Michigan where she trained in behavioral ecology and Comparative Psychology. This website includes information surrounding the preschool aged child including cognitive development, learning, play, self control and sleep. It also includes information surrounding parenting including mindfulness, attachment and parenting styles.

URL: https://www.parentingscience.com/

References

Duncan, L. G., Coatsworth, J. D., & Greenberg, M. T. (2009). A model of mindful parenting: implications for parent-child relationships and prevention research. Clinical child and family psychology review, 12(3), 255-70.

Garey, J. (2018). Practice Mindful Parenting | Mindfulness Techniques | Child Mind Institute. [online] Child Mind Institute. Available at: https://childmind.org/article/mindful-parenting-2/ https://childmind.org/article/mindful-parenting-2/

Lechner, T. (2018). Mindful Parenting: How to Raise Kind and Conscious Kids. [online] The Chopra Center. Available at: https://chopra.com/articles/mindful-parenting-how-to-raise-kind-and-conscious-kids

Meppelink, R., Bruin, E. I., Wanders-Mulder, F. H., Vennik, C. J., & Bögels, S. M. (2016). Mindful Parenting Training in Child Psychiatric Settings: Heightened Parental Mindfulness Reduces Parents’ and Children’s Psychopathology. Mindfulness, 7(3), 680-689. doi:10.1007/s12671-016-0504-1

Perry, S., Hockenberry, M., Lowdermilk, D. & Wilson, D. (2017). Maternal Child nursing in Canada. 2nd edition. Toronto: Elsevier (Mosby).

Suttie, J. (2016). How Mindful Parenting Differs from Just Being Mindful. [online] Mindful. Available at: https://www.mindful.org/mindful-parenting-may-keep-kids-trouble/