Mitigating Anxiety

Debra Koppelberger
Stress is part of everyday American life. For adults it can stem from work, raising a family, and a multitude of commitments. Students may experience stress from many sources, but often the unknown can add stress and anxiety. Routine and consistent expectations give students a sense of security and comfort. Knowing what will happen next in their day or schedule provides a framework to understand their world. This is true of children of all ages.

At times, children may experience true anxiety. According to Karen Young, author and blogger of the site “Hey, Sigmund”, there are distinct steps you can take to support your child and approach how they are dealing with anxiety. The strategies below are from the article Anxiety in Children: A Metaphor to Put You In Their Shoes (And Right Beside Them).

During anxiety, the brain is in survival mode, so it isn’t able to receive or process rational explanations or engage in unfamiliar strategies to find calm. Any explanation of why they feel the way they do when they have anxiety has to happen when they are calm, and it might take a few conversations. Similarly, the strategies that can help them feel better also have to be practiced and explained while they are feeling calm. Here are two of them:
  • Strong, deep breathing. One of the first things that happens during anxiety is breathing becomes short and shallow. Although the world has known for centuries about the powerful, calming effects of breathing, science has only relatively recently got on board. Dr. Herbert Benson, professor, cardiologist, and founder of Harvard’s Mind/Body Medical Institute, has established that the relaxation can neutralize the physiological effects of the fight or flight response. Remember though, this will need to be practiced during calm times first. There are a couple of ways to do this:
    • Hot Cocoa Breathing: ‘Pretend you have a mug of hot cocoa in your hands. Smell the warm chocolatey smell for three, hold it for one, blow it cool for three, hold it for one. Repeat three or four times.’

    • Figure 8 Breathing: Anxiety feels flighty, and touch during anxiety can feel comforting and grounding. Whether the touch comes from you or them, it doesn’t matter (but obviously only touch them if they want you to). Here is a way to bring touch and breathing into one beautiful union. Imagine drawing a figure 8 on your skin (arm, leg, back – wherever feels lovely) with your index finger. As you’re drawing the first half of the figure 8, breathe in for three. When you get to the middle, hold your finger still for one. Then, for the second half of the figure 8, breathe out for three. When you get to the middle, hold for one again. Repeat three or four times. Eventually, this can be something they can access on their own, quietly and privately wherever they are to find calm when they are anxious.

  • Grounding. Anxiety is a sign that a brain has been hauled into the future, and is thinking about the things that could go wrong. You’ll probably be way too familiar with the ‘what ifs’ that come with this. (But what if this happens? Or what if that happens?) Brains love being in the now, but sometimes they need a little help to get there. Here’s a way to do that: ‘Tell me 5 things you see … 4 things you hear … 3 things you feel against your skin (the breeze/ the ground/ your clothes against your skin) … 2 things you can smell … 1 thing you can taste.’ The order doesn’t matter, but it will probably be easier to find things they can see or hear than things they can smell or taste.
I hope you will take time to read the full article.
 
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