TAMING THE ANXIETY MONSTER
What is Anxiety?
worry
nervousness
unease
Signs of Anxiety:
restless, nervous, tense, sense of danger, panic, doom, increased heart rate, breathing rapidly, sweating, trembling, weak, tired, trouble concentrating or thinking about anything other than present worry, trouble sleeping, gastrointestinal problems.
Levels of Anxiety:
Mild: situational and when experiencing everyday stressful situations.
Moderate: focus on stressful situations avoiding tasks in front of you. Symptoms such as increased heart rate, sweating and stomach pain.
Severe Anxiety: disruptive as your ability to problem solve is impaired and perception distorted.
Panic Level Anxiety: extreme distress and unable to function normally.
Strategy:
Affirm:
Validate the feelings of stress and worry.
I always tell my children I am so sorry that you are going through this how can I help.
Provide assurance that you understand as you have been stressed and worried as well. Empathize and share how uncomfortable it is to feel this way.
Provide an encouraging, comfortable and supportive setting so they can share the concerns. Provide examples in case they may not have the words to communicate the worry. You can share stories that may exemplify a similar worry for them to identify with.
You need to discuss with your child that you understand their fears because everyone has fears that they need to cope with. Model how you cope. You may not know the exact coping strategy however, authenticity and transparency are the best. You do not need to know all the answers just reassure them that together you will figure things out and find a solution.
Access:
Gather as much information as possible of what is leading to worry?
Measure the seriousness by examining frequency and intensity. Is it every day, and does the worrying last for long periods. Do you see mental and emotional depletion (exhaustion or frequently tired)?
Here is a worksheet that can help you track the anxiety. These worksheets can be found on www.understood.org. The specific URL:https://www.understood.org/en/friends-feelings/managing-feelings/stress-anxiety/download-anxiety-log-to-find-out-why-your-child-gets-anxious-or-stressed.
Action:
Provide clarification; often, excessive anxiety can be based on insufficient or inaccurate information. It can also be distorted thinking? Distorted thinking is when we misinterpret a situation as awful and a threat to our well-being when in reality it is not. Because our thoughts generate emotions, and our emotions cause reactions, distortions in our thinking can lead us into an undesirable reaction.
Answer questions or concerns?
Encourage rest and quiet.
Limit exposure to news or negative scenarios that may increase worry. Make sure they have accurate information about the pandemic. Add to your social media feeds that are positive, empowering and encouraging information.
Anxiety Tracking & Pattern:
Tracking the pattern will provide clues as to what may cause anxiety.
Identify signs of when the anxiety is starting or increasing.
Anxiety impacts our mental clarity and communication. Your child may have difficulty pinpointing the source of anxiety or making sense of what is happening. Tracking and identifying a pattern can reveal information that the child or teen may not be able to communicate.
Resources:
Brown, Annette F. Live Strong.com, What Are Different Levels of Anxiety. https://www.livestrong.com/article/97139-different-levels-anxiety/
These worksheets can be found on www.understood.org. The specific URL:https://www.understood.org/en/friends-feelings/managing-feelings/stress-anxiety/download-anxiety-log-to-find-out-why-your-child-gets-anxious-or-stressed.
