Understand Your Child s Anxiety
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- Madeleine Austin
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1 Understand Your Child s Anxiety What is worry? Presented by When our ancestors went out hunting and gathering food, they often ran into danger... Danger Worry Alarm Energy Boost Fight Run Away BOOM! Danger triggered an internal worry alarm. This worry alarm or stress response is a defense mechanism wired into our bodies.
2 So what is worry exactly? Worry Protection Worry is protection. Worry is a survival mechanism that still plays a role in modern times. A little worry is a good thing. It keeps us from doing things like touching a hot stove! Your brain on worry Problem Solving Reasoning Language New Brain Thinking it Through Future Thoughts Imagination Memory Storage Protection The Worry Alarm Survival Instincts Old Brain Emotions I m in charge! When the worry alarm is triggered, the older (more emotional) brain takes over. That means the newer (more logical brain) is put on hold. This can make it hard to think rationally.
3 The worry alarm can make you powerful When the worry alarm is triggered, a series of neurochemicals are dumped into the body to help you survive! Your body speeds up. Your system cools down. Your muscles get ready to fight. You get extra oxygen to the bloodstream. Your body shuts down unnecessary systems (e.g., digestion). All this stuff makes you capable of incredible things for a short burst of time! All this stuff makes you capable of incredible things for a short burst of time! In April 1982, Angela Cavallo s worry alarm went off when she was watching her son, Tony, repair their Chevy Impala. The jack fell from under the car and Tony was pinned. With no help whatsoever, Angela lifted the 3,500 pound car and saved her son!
4 Sometimes the alarm goes a little haywire Sometimes we worry when there is no immediate danger. Worry is meant to protect us from immediate danger. Sometimes, however, we are just thinking about the future... What if I fail the test? Worried Thought Worry Alarm (false alarm) Energy Boost Nowhere for the Energy to Go Uncomfortable Feelings A simple thought can trigger the worry alarm and activate the fight-or-flight response. What happens when there s nothing to fight or run away from? There s nowhere for all those chemicals to go...
5 You could end up feeling like this: Sweating Rapid Breathing Tummyache Hard to think clearly Rapid Heartrate Trembling This is Anxiety Worry is experienced by EVERYONE and it s perfectly normal, but sometimes our worry alarm goes a little haywire. When we have false alarms, our system goes into survival mode when there is no immediate threat!
6 Why do we have false alarms? Brain Chemistry Genetics Environment Studies show that out-of-balance neurotransmitters may play a role in anxiety disorders. Some research suggests family history can play a part in anxiety disorders. Trauma and stressful events such as abuse or divorce may lead to anxiety disorders. Anxiety is experienced by many As many as 1 in 8 children suffer from anxiety. This can make it hard to concentrate in school, remember things we ve learned, bounce back from challenges, socialize, and even sleep.
7 Start relieving worry with these tips! 1 Reverse the worry alarm with deep breathing. This takes your nervous system from fight-or-flight to rest-and-digest. Have your child imagine breathing in and inflating a balloon inside of their belly. Teach them to breath in through the nose for 4 seconds, hold the breath for 7 seconds, and breathe back out of the mouth for 8 seconds. 2 3 Kick the logical brain into gear! Anxiety skews one s perception of risk. Re-engage the logical brain with a writing exercise. Have your child get out a piece of paper and write down the issue causing them worry. Next, have them write down the worst case scenario, the best scenario, and the most likely outcome. Create gratitude time in the house. Help your child express gratitude for everything going right. This is a great practice to try right before bed and first thing in the morning. Gratitude is associated with better sleep, increased determination, more focused attention, enthusiasm and energy. Gratitude exercises are also correlated with a decrease in anxiety and depression. Get more tips at
8 Sources Diagnostic and statistical manual of mental disorders: DSM-IV-TR. (4th ed.). (2000). Washington, DC: American Psychiatric Association. Goleman, D. (1995). Emotional Intelligence. New York: Bantam Books. Isaacson, R. L. (1974). The limbic system. New York: Plenum Press. Jansen, A., Nguyen, X., Karpitskiy, V., Mettenleiter, T., & Loewy, A. (1995). Central command neurons of the sympathetic nervous system: basis of the fight-or-flight response. Science. (New York, N.Y.), 270 (5326), LeDoux, J. (2007). The Amygdala. Current Biology, 17 (20), R866-R874. Get more tips at Anxiety Relief Programs for Kids
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