Mental Health Minute
Associated Clinic of Psychology
Anxiety
How can I tell if my child is anxious?
Anxiety can be a normal and adaptive experience: the anxiety the first day of school or before giving a big presentation can help us be alert, ready, and excited. However, when stressors exceed the capacity we have to manage them and anxiety is escalated to a significant or sustained level, some children may experience different physical and emotional symptoms that indicate a need for more help.
Physical symptoms: Anxiety can look look differently in every person. Noticing if your child struggles with sleep, changes in eating habits, fatigue, restlessness, tension, inattention, or stomach/body pain, may help you identify if your child is anxious.
Emotional symptoms: Common signs of anxiety include increased worry, irritability, crying, clinginess, defiance, and outbursts. Some people may think obsessively about things, for example: cleaning or tidiness.
Problems with school: A shift in academic functioning may be one sign of anxiety. Consider the following questions and check in with your child about how they feel things are going: Are they complaining that they cannot focus on a class? Are they not attending classes or google meets? Are you hearing about frequent classroom disruptions like talking to friends, interrupting, making noises? Is your child visiting the bathroom or nurse more frequently? Or are they not turning in their work? Do they spend too much time on assignments? Or worry excessively about grades?
Problems with relationships: Anxiety may cause disruptions in a child's relationships with family and friends. A child who avoids social settings may be experiencing a degree of anxiety. Children who are defiant or very shy could also be anxious. A child that is clingy to their parents may be struggling with some separation anxiety. Notice how your child is interacting with others.
Why is it happening?
The causes of anxiety symptoms are complex. Anxiety starts in the amygdala and hippocampus. When these areas of the brain are triggered, the brain sends cortisol (adrenaline) through the body. Several factors can influence this portion of the brain to become activated.
Environmental stressors: these include, school demands, friendships, chores, staying up to date with the newest fad, social media, or hobbies/sports.
Genetics: Research does show a genetic link for anxiety, however inherited genes do not necessarily mean 'triggered' genes. Development of an anxiety disorder is a complicated combination of genetics and environment - someone with a genetic predisposition to anxiety may never have an issue if their environment is free from significant stressors and they have access to healthy supports.
Biological: Students in middle school or high school may experience anxiety due to hormone changes happening in the brain during puberty. Certain foods like sugar and caffeine can foster anxiety. Poor sleep and lack of exercise also contribute to the development of anxiety symptoms.
Medical: Anxiety can occur from other medical ailments. Medications are used to treat medical issues, but some medications present side-effects similar to anxiety symptoms.
Learn more about the brain
How can I help?
Thankfully, interventions are highly effective for managing anxiety symptoms. Here are a few to try out.
Validate and empathize: It's critical for your child to be heard and respected. Even when you hear the most unlikely of anxious thoughts (monsters, aliens, etc.), the feelings themselves need validation. Avoid trying to fix the problem or using language that might feel dismissive. Let your child know that you understand their emotions through words like, "You must feel uncomfortable right now" or "I know these are scary feelings" paired with a reminder that you are there to support them.
Relaxation Skills: During an anxiety experience, emotions can take over logic and the body often has a very real response. That means that rationalizing with your child about their worries or fears is nearly impossible at that moment. Try getting your child to practice a relaxation skill like deep breathing, meditation, yoga, or progressive muscle relaxation. These relaxation skills will help calm the body and the mind enough to talk with your child. Make sure you practice when your child is not anxious. It will help them be ready for the experience!
Support Your Child: Anxiety is an uncomfortable experience. The physical and mental symptoms, that occur while anxious, make us want to avoid the experience all together. It's a healthy reaction to want to help and protect our child from these uncomfortable times. However, avoidance teaches the child that there is a reason to be scared or worried. We want to express positive, but realistic, expectations. It's important to teach the child that difficult and uncomfortable times are going to happen in life. It doesn't mean we can't persevere through those times...and you are there to help them!
Consistency and flexibility: A consistent routine and schedule can help a young person feel safe and secure. However, allowing for some flexibility with transitions and expectations during stressful times is important.
Pursue professional supports: Therapists who work with anxious children may provide both individual and family counseling. The goal is not elimination of anxiety, but improved skills to manage it.
Try Progressive Muscle Relaxation!
HELP IS AVAILABLE
If you notice significant changes in your child’s behavior, such as sleep problems, major appetite changes, behavior or mood changes, or anxiety that makes it difficult for them to function, seek out support and consultation. Associated Clinic of Psychology is here to provide mental health services to students and their families. Consult with your child's school counselor or contact us directly with questions. www.acp-mn.com or 612-455-8643
** This newsletter was created by Gregg Milbrath, LPCC
Website: http://www.acp-mn.com/
Phone: 612-455-8643
Facebook: https://www.facebook.com/Associated-Clinic-of-Psychology-105770174439774
References
Stress in AMERICA 2020 SURVEY signals a growing national mental health crisis. (n.d.). Retrieved February 04, 2021, from https://www.apa.org/news/press/releases/2020/10/stress-mental-health-crisis