CREATING METHODS OF HAPPINESS, PEACE & SUCCESS

Posts Tagged ‘anxiety’

Behaviors that might suggest a teenager is experiencing difficulties



Parents often worry about their teens behavior. It is the norm for teenagers to sometimes appear withdrawn and moody and in their own world, but this shouldn’t last for a long time or interfere with their functioning.

We all have needs, such as feeling safe, liked, understood, and supported and they show up in different ways. There are times, however, when mental health issues can arise when things don’t seem to be going as expected. Your child may be experiencing lack of confidence, anxiety, perhaps even being bullied. Talk to them and help them express their feelings and come up with solutions.

The following is a list of behaviors that might suggest a teenager is experiencing difficulties.

If you are concerned about any of them, talk to your child and get professional help.

  • Becoming withdrawn and losing interest in friends, sports or favorite activities.
  • Having changes in sleep patterns such as not sleeping or sleeping for long periods.
  • Avoiding food, overeating or exercising excessively.
  • Seeming to be preoccupied or obsessed over a particular issue.
  • Having a change in mood such as becoming hostile or having feelings of anxiety or depression.
  • Having a sudden drop in schoolwork.
  • Doing things that don’t make sense to others.
  • Seeing or hearing things that nobody else sees or hears.
  • Being excessively tired or neglecting personal hygiene.
  • Wearing long sleeve clothes in hot weather. It may suggest they are hiding signs of self-harm.

Managing a panic attack



A panic attack is a sudden episode of overwhelming fear that occurs spontaneously. It is a short period of intense anxiety, often lasting several minutes. It can happen at any moment, whether asleep or awake. It can be emotionally debilitating and terrifying, but not life threatening.

A panic attack is due to high levels of adrenaline. Adrenaline, also known as epinephrine, is a hormone and neurotransmitter that activates the fight or flight mechanism in your body. When excess adrenaline is pumped into your bloodstream, you may start to feel the symptoms of a panic attack until all the adrenaline released is used up by your autonomic nervous system. When there is no more surplus adrenaline in your bloodstream, the panic attack subsides.

 

These are some symptoms that you may experience during a panic attack:

  • Light-headedness
  • Numbness
  • Nausea
  • Sweating
  • Tingling
  • Shortness of breath or smothering
  • Stomach problems
  • Shaking
  • Chills/heat
  • Dizziness
  • Flushes
  • Fear of dying
  • Chest pains
  • Racing heart/palpitations
  • Feeling of unreality
  • Feeling of choking
  • Fear of losing control

 

What can you do?

  1. Sit or lay down. Ground yourself.
  2. Think, “This will pass” “Even though I am very scared and uncomfortable, I am going to be ok”, “ I am not in danger”, “ This is not life-threatening”
  3. Concentrate on your breathing, and breathe deeply and slowly in through your nose for four seconds and out through your mouth for six seconds. Keep doing this for a few  minutes. This will bring the needed oxygen back into your body. It is best to practice this first while you are feeling calm rather than wait until you are anxious
  4. Some people prefer to close their eyes and others prefer to look around and notice all the typical things happening around them to distract themselves.
  5. Cold water and ice works well with panic attacks. Sip cold water, put a cold cloth on the base of your neck, splash ice water on your face\
  6.  As a lifestyle, cut out coffee, tea, soda and start a stress reduction practice. Your nervous system will thank you for it.
  7.  Diet can affect anxiety levels. Talk to your doctor about nutrition therapy and how vitamins and minerals can support your autonomic nervous system
  8.  If panic attacks occur often, you may want to consider medication.

 

 

Back To School Stress Busters



A new school year can be an exciting, yet stressful time in your child’s life.
Numerous thoughts cross their minds about the Welcome backpossibilities that await them, both academically and socially. For parents, there are stressors too, such as adjusting to schedules, additional demands and having your child out of your care. As a family, this is a great opportunity to strengthen your connection as you support each other through this journey. Here are some tips to help you manage the stress:

1. Talk about their school day everyday. Ask questions and really listen. Sometimes, your child may want help brainstorming solutions to a situation and other times they may just want you to listen. During this time give your child your undivided attention. Also remember to share their enthusiasm for all the good things that they experienced.

2. Make sure your child has at least 8-10 hours sleep and all the electronics, including TV are shut off 30 minutes prior to bedtime. Mornings can be easy by creating a morning routine, having them set out their clothes or uniforms, getting backpacks ready and breakfast chosen the night before goes a long way.

3. The best way to immediately tone down your stress level is a few deep breaths. The breath is best inhaled through the nose and exhaled through the mouth. Try this as soon as you feel a stressor.

4. Have your child develop a new mantra “I’ve got this.” This mantra will be useful every time they feel uncertain about something. It is used as a simple reminder that it’s ok, they are going to be fine, they can do it! So, before that test that they studied for- “I’ve got this” – before they go talk to that new someone – “I’ve got this”.

5. Social concerns are high for kids. Remind them that not everyone is going to see eye to eye with them and may not even like them and that’s OK! We are all unique and special and the most important thing is that we like ourselves and are nice and respectful to others. Encourage your child to find a group of friends that they feel comfortable with and remind them that over time they can always choose to develop more friendships.

5 Lifestyle Habits that Will Improve Symptoms of Both Depression and Anxiety



HealthyLife1.  Exercise– Endorphins, which are feel good hormones, are released during exercise.  Exercise can include many activities and does not have to be limited to going to a gym or running or walking. Try going for a bike ride or swimming, dancing and even gardening. The point is to get your body moving.

2.  Sleep– Getting enough quality sleep is essential. Sleep has a significant effect on your mood as well as your cognition. People are grumpy and don’t think straight when they are tired. Implement a good sleep hygiene habit and get some ZZZ’s.

3.  Sunshine– Let the sun shine in! Get out into the sun everyday for 20 minutes. Research indicates that 20 minutes of sunlight into your eyes improves the levels of feel good neurotransmitters.

4.  Smile– Stress shows up in our face. Smiling can help reduce stress and change your mood. Smiling also releases endorphins, boosts your immune system, makes you look younger and is contagious. So, what are you waiting for 🙂

5.  Eat more whole foods– Nutritional imbalances can make you prone to depression and anxiety. Some of the most common levels that may be off and can contribute to mental health issues are: essential fats, homocysteine, serotonin, blood sugar, calcium, vitamin, D, B12, magnesium and food intolerances. So tap into food’s healing properties and stay away from processed foods.