Tag: <span>Anxiety</span>

Anxiety CBT Skills Depression Individual Treatment Mental Wellness Self-improvement Stress • By Beth Church 0 Comments

Battling Autumn Anxiety: 3 Ways to Maintain Your Summer Mental Wellness Glow

 

Dr. Julie Braciszewski, PhD, LP

As the leaves start to fall, so too can our mood. Despite the increase in demands from work and school, we don’t have to let Autumn Anxiety take hold. Let’s work together in small and creative ways to hang on to the resilience and mental wellness we cultivated, so that our inner summer shines through the fall and into winter.

1. Stay Present Focused

The busy bustle of fall threatens to push us into anxiety. But each day this season brings us a bit of change and we can use this to stay present focused. When we notice a change, we can stay in the present and not get swept up by anxiety or expectations about the future and all there is to do. Take a moment to do a mindfulness sensory exercise. Take 30 seconds to fully concentrate on one sensory experience of fall. Will it be the crisp air, changing colors of leaves, the taste of cider donuts? Fully exist and experience this moment; notice your heart rate drop and your mind clear.

2. Support and Shift Executive Functioning

Moving into fall often means significant change and transitions. School starts, workloads often increase, schedules change, routines are structured differently; it’s a lot all at once. When we have to hold more in our minds and coordinate more, stress, anxiety and low mood can creep in. But what if we invest time in creating better support for ourselves? Executive Functioning strategies can be a game changer in reducing stress. Also, what if we shift some of this burden to others, enabling them to function more independently?

What tasks are burdening you that others could be doing? Imagine NOT doing those things 30 days from now.  If you find you are carrying a heavy mental load of others’ executive functioning (i.e. organizing, planning, gathering supplies/materials, strategizing, scheduling), it’s time to shift. We serve ourselves best by putting systems into place that increase others’ engagement and independence.  While the initial planning and setting up of expectations or supports does take some time, and we have to be ok with mistakes and mess ups, the pay-off is beautiful and long-term. Setting up sustainable structures like visual schedules, laminated/reusable check lists, and nightly preparation routines can shift the executive functioning load. If you’re struggling to know where to start, MBH therapists can help identify how to shift these burdens and alleviate stress for the long haul.

3. New Fall Movement

Of all the health-related behaviors that affect our metal wellness positively, movement is at the top of the list. While we might be tempted to shift into sweater-ready, pumpkin spiced shut-ins, getting out and moving our bodies in the fall will stretch the resilience you built in the summer over into fall and winter. To keep yourself motivated and interested, what activities can you think of that you can only do in the fall? Are there certain outdoor markets that are fun to walk around? Hikes that are particularly beautiful in the fall?

As always, if you feel your mood shifting and Autumn Anxiety building, shoot us a text or give us a call. We can help you learn and practice mindfulness, shift the executive functioning load, and find creative ways to move through the season.

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Anxiety Children Therapy Pandemic Teenage • • By Beth Church 0 Comments

Calming Back to School Jitters:

 

Alyssa Hedke, MA, LLPC

As the days draw a bit shorter, the end of summer marks the beginning of a new school year. Children prepare by picking out their new backpacks and wait in anticipation for their room assignments, all while soaking up the last of the summer sun.  As parents, we want to send our children out into the new school year feeling prepared, confident, and excited. However, we enter this new school year bringing with us the experiences of managing life during a global pandemic. The changes in routines, family life, and ongoing pandemic continue to affect us all. Your child may be more nervous, anxious, fearful, or unsure compared to years past. Here are 4 ways to help with the new school year jitters.

Talk to your child:

Start by talking with your child!  I know it sounds simple – but it takes purpose and planning to set the time aside and initiate the conversation. Research has shown us that children and youth who discussed the pandemic with their parents were less likely to develop stress, depression, and anxiety symptoms. Many parents try to shelter children from current events, but we know that providing measured and purposeful information helps reduce anxiety. Additionally, children often do not talk about their concerns because of confusion or fear of worrying their loved ones.  Encourage them to verbalize their thoughts and feelings about the new school year and let their questions guide you. It’s important to remember that how we discuss COVID can increase or decrease our children’s’ fears. Don’t avoid giving them information that experts say is crucial to their well-being and staying healthy. You should answer your children truthfully and help them develop their expectations for the school year, routines (e.g., masks or no masks, seating at lunch, what will happen at their school if someone gets sick). However, leave out unnecessary details and unknown factors. It’s also ok to say, ‘I don’t know, but we will work together to figure it out.’ This is a great opportunity for modeling calm in the face of ambiguity, as well as collaborative problem solving. You can be a good listener while providing the love and reassurance your child needs.

During unpredictable times, foster a sense of control:

Before the pandemic, schools were a source of consistency in our children’s lives.  For most families, the 20/21 school year included constant changes which disrupted our daily schedules for months on end.  Keeping your child on a regular schedule provides a sense of control, calm, well-being, and predictability.  We can foster our children’s sense of control this fall by structuring schedules and expectations. First, think about your fall schedule and work with your child to make a daily or weekly calendar. Use blocks of color to represent places of activities to make it as visual as possible.  You may think this would only benefit younger children, but we find it very effective with high schoolers and even college aged ‘kids’.  You may also build concrete expectations to help your children foster a sense of control in their world.  Your children may fear getting sick, quarantining, switching to online learning, or closures.  Using language appropriate for their developmental level, describe their school’s new policies and procedures so they feel prepared for structured changes. Be clear about your household and school’s expectations regarding what your child will be doing to prevent COVID spread and infection.  Remind them about hand washing and other safety precautions – these efforts to mitigate spread might seem so simple, but they work!  Lastly, sit down together and make a list of what is in their control during their day.  When children are able to identify what they are in control of, they feel calmer and more confident!

Fight anxieties with activities:

Since the onset of the pandemic, children have increased their screen time and sedentary behaviors. They are sitting more than they ever have before! Engagement in physical activity is particularly important to help reduce anxiety during stressful periods. Research tells us that youth who regularly engage in physical activity report less stress and have an easier time regulating their moods. As kids resume in person school this fall, provide a physical outlet for their difficult feelings. It can take the form of sports teams, walks around the neighborhood, silly obstacle courses in the yard or living room, or simply tossing a ball around. It doesn’t matter how your child chooses to move, as long as they move! 

Stay vigilant and know the signs: 

Most youth will manage the transition well with the support of their family, even if they show some symptoms of anxiety.  Some youth may be at greater risk of developing mental health challenges and will need more support. If you notice your child has exhibited significant changes in behavior or any of the difficulties listed below, please reach out for more support. Research indicates that kids who receive supports earlier tend to recovery faster and have more stable gains in treatment.  Also, if you want general support in providing your child with the skills to succeed and thrive during these extraordinary times, don’t hesitate to reach out.  Emotional intelligence and regulation is one of the greatest predictors of positive child outcomes. It’s always a good idea to support mental wellness throughout a child’s development.

Clues that more support is needed:

Elementary Age Children– irritability, aggressiveness, clinginess, nightmares or other sleep disruption, school avoidance, poor concentration, stomach issues/headaches/body aches and pains, and withdrawal from activities and friends. 

Adolescents– sleep and eating disturbances, agitation or irritability, increase in conflicts, physical complaints, social withdrawal, poor concentration, and rule breaking/oppositional behavior. 

Together we can provide the skills and supports our kids and teens need to feel healthy and confident during these extraordinary times.