How to Deal With Your Child’s Separation Anxiety Disorder

Many children go through a phase of struggling with the mental/emotional aspects of separation. Often referred to as separation anxiety, this can occur at any age and can also affect their wellness and wellbeing at recurring stages throughout their childhood. Some children are naturally more anxious than others, so you may find that whilst one child seemingly sails through without a care in the world, another is far more reticent and anxious about situations.

 

Children are also generally bonded to one person in a strong nurturing relationship, usually to their primary caregiver (who is often their mother). It is common for children to display nervous or anxious characteristics when they are not around that person. It is normal up to an extent, but for some children the fear takes hold and they start to have irrational fears that something bad will happen to their caregiver or that they will not come back for them.

 

One of the best ways to help reduce separation anxiety disorder (SAD) is to develop ritualistic ways of saying goodbye. Anxious children often struggle to say goodbye to a parent, and these ‘goodbye rituals’ help them to feel more safe and snug. It can be something as simple as a kiss, a big hug and then leaving. Don’t delay or come back for more kisses and cuddles as this actually makes your child more anxious in the long run, as they don’t know when it is ‘really’ goodbye.

 

It is also important to make a clean break, so if you are going out for a reasonable period of time, do not lie to your child and say that you will be back soon. Instead be clear that you will be away for some time, but say that you will both do something fun later. This stops your child from having false hopes about you coming back sooner.

Categories: anxiety, anxiety disorder, anxious, Child, Children, Disorder, goodbye, separation, Separation Anxiety

Is Anxiety Normal and What Can You Do About It?

Anxiety over that looming interview or a stressful situation is normal, but when you suffer with anxiety for no reason and regularly it can be very debilitating. If you find that your anxiety interferes with your everyday life, you could well be suffering with an anxiety disorder. There are a number of different types of anxiety disorder, as well as a number of treatments and self-help strategies. The first step to combating your problem is to identify the type of anxiety disorder you have, then you can find the right kind of treatment for you. You don’t need to fear that having an anxiety disorder is something you’ll need to cope with for the rest of your life – there are ways to overcome them so that you can lead a normal happy life.

Anxiety is a natural response to fear or danger, which automatically occurs in the body when you’re stressed or worried. It isn’t always a bad thing but it can begin to overtake your life if you’re not aware of it – when this happens, a disorder can develop. If you’re constantly worried or tense; if you find that your anxiety interferes with your work, school or social life; if you’re plagued by irrational fears that you can’t stop worrying about; if you avoid everyday situations because of your anxiety or if you believe that things need to be done in a certain way to avoid bad things happening, you could be suffering with an anxiety disorder. Anxiety disorders vary from person to person, so it can be difficult to attribute symptoms to each person. Some people suffer attacks of anxiety suddenly and without warning, whilst others get panicky with certain situations and events. Some have constant feelings or worry or tension, whilst others worry at certain times of the day, such as on the way to work or when they’re driving. The most common feelings surrounding anxiety include feelings of apprehension, irritability, feelings of restlessness, trouble concentrating, watching for signs of danger all the time, feeling tense or anticipating the worst. There are also physical signs, such as muscle tension, pounding heart, sweating, fatigue, stomach upset or dizziness, headaches and tremors.

Panic or anxiety attacks usually peak within ten minutes and it’s very rare for them to last longer than thirty minutes. You will feel very frightened, as it feels as though you’re going to lose control completely, but anxiety attacks aren’t usually physically harmful or damaging. When an attack is over, you may worry that you’ll have another one straight away – especially if you’re in a place where you can’t easily escape or find help. There are six types of anxiety disorder, which each have their own profiles and list of attributing symptoms. These are generalised anxiety disorders, obsessive-compulsive disorder, panic disorders, phobias, post-traumatic stress disorders and social anxiety disorders. If you’re concerned that you’re suffering with anxiety, you should speak to your GP as soon as possible.

 

There are a number of ways to treat anxiety, from stress relief to therapy, and your GP will be able to help you find the right treatment for your specific disorder. In order to help yourself, you can also get plenty of rest, avoid smoking and alcohol as these increase anxiety rather than soothe it, get plenty of exercise as this has a calming effect on the mind and body, and try relaxation techniques which can help to calm you down – yoga and meditation, and deep breathing exercises can be useful.

Categories: anxiety, anxiety attacks, anxiety disorder, Anxiety Disorders, anxiety interferes, Disorder, disorders, feelings, life, Mental Health, Symptoms

How to Deal with Social Anxiety Disorder

A teacher, Sara, is absent again today. In fact, she’s been on leave since she skipped her first lecture because she was afraid to introduce herself and speak to the class. Sara hates being the center of attention, and meeting new people and speaking in front of others are her worst nightmares.

Social anxiety disorder (SAD) is the most common type of anxiety disorder. It is more than just the occasional nervousness or shyness nearly everyone faces in social situations. SAD is described as an intense fear that causes distress and weakens a person’s ability to function normally in daily life. The sufferer can’t help feeling fearful and anxious, even when they consciously understand that such fears are unreasonable. People with SAD avoid social situations because they fear being watched, judged, and evaluated by others. They feel inferior to others, and they also fear becoming a laughingstock for being thought of as inferior. Such people are overwhelmed with negative thoughts, such as “People will judge my communication skills because I can’t speak well”, “I will look like a fool”, “They all think I am a looser” or “ I will make mistakes and they will laugh at me because I am not as good as they are.”

SAD is very prevalent in the United States. According to National Institute of Mental Health, as many as 15 million adult Americans have struggled with social anxiety disorder in their lifetime. The intensity of the disorder varies from person to person. While SAD causes some to avoid a wide range of social situations, others may only avoid specific situations in which they have to perform for others.

There is a lot of help available for the person suffering from SAD. All it really takes is a little understanding, persistency and effort to overcome SAD. Currently, the most effective and successful method of treatment being used is Cognitive-Behavior therapy (CBT), which is used to identify the faulty thought patterns responsible for producing anxiety. For instance, if a person decides not to attend a wedding ceremony, the negative thought behind this might be, “I’ll look stupid when I talk to people,” or “I feel so ugly, and everyone at the wedding will be beautiful.” CBT seeks to analyze and challenge these thoughts. The SAD sufferer first has to ask whether or not such thoughts are realistic. Is he so unattractive that people will actually laugh at him? Is he really too unintelligent to hold the type of conversation that occurs at a wedding? Such a realistic and logical evaluation of his thoughts will make him realize that he is mistaken, and he can try to replace such negative thoughts with more realistic and positive thoughts and perceptions about himself, which should ease his anxiety.

Relaxation exercises also can be used to control anxiety symptoms. An anxious person tends to breathe rapidly, which can often lead to more anxiety symptoms, such as increased heartbeat or hyperventilation. Breathing exercises can help return control and instill calm during an anxiety-triggering situation. Sit comfortably and start inhaling slowly through the nose for four seconds, hold it for two seconds and exhale slowly through the mouth for six seconds. Keep doing this for several minutes, and the anxiety will lessen.

Another way to overcome SAD is simply to face fears. Avoiding things one fears causes those fears to stay and become even more powerful. Facing fears straight on is not easy, but using proper methods, one can certainly do so. Systematic desensitization is used to eliminate anxiety disorder systematically and gradually. Take one step at a time, be patient, stay calm and gradually face one challenging situation at a time. In a group therapy session, one learns about the social skills and participates in role-playing, mock interviews and practices confronting those situations that make one anxious in real life. These sessions give everyone a chance to speak, share and listen to others who may be facing the same sorts of problems and fears. While this approach may not completely eliminate your fears, it will certainly make them more manageable.

Building better relationships, participating in outdoor activities, having a healthy and balanced diet and adopting positive lifestyle can help you to get rid of your anxiety disorder. If one can stay motivated and persistent, it’s possible to conquer fear. But if self-help doesn’t work well, seek the support and help of a psychotherapist or psychologist.

*This article has been contributed by Dr. Tali Shenfield, Clinical Psychologist

Categories: anxiety, anxiety disorder, anxiety symptoms, deal, Disorder, fears, overcome sad, social, social anxiety, social situations

Butterflies or a Full-Blown Disorder: The Signs of Anxiety

A little nervousness or anxiousness affects everyone’s wellbeing now and then, so how can you tell if that anxiety is actually a mental health problem? If anxiety takes over your life with frequent episodes, it may be time to seek help from a medical health professional. Look out for these symptoms:

 

1. Excessive worry: This is the hallmark of generalised anxiety disorder (GAD), and basically involves worrying too much about everyday things, large and small, on most days of the week for six months. Sally Winston, PsyD, co-director of the Anxiety and Stress Disorder Institute of Maryland, explains, ‘The distinction between an anxiety disorder and just having normal anxiety is whether your emotions are causing a lot of suffering and dysfunction.’

 

2. Sleep problems: On its own, sleep deprivation can indicate a number of physical and psychological wellness problems, but if you find yourself lying awake with worry or feeling agitated about lots of different things, it might be a sign of GAD. Moreover, you may wake up feeling wired, with your mind racing, and you’re unable to calm yourself down.

 

3. Irrational fears: Your anxiety may not be generalised, but rather attached to a specific situation or thing. Overwhelming, disruptive and out-of-proportion fears – of animals, crowds, flying etc – indicate phobia, which is a type of anxiety disorder that can go undetected until you’re presented with a crippling situation that you’re unable to overcome. According to Winston, ‘A person who’s afraid of snakes can go for years without having a problem, but then suddenly their kid wants to go camping, and they realise they need treatment.’

 

4. Muscle tension: If you clench your jaw, ball your fists, or flex the muscles throughout your body often, it could be a sign of anxiety. Although regular exercise can help to keep this under control, your tension could come back with a vengeance if something gets in the way of your workouts. ‘Suddenly [the tense person is] a wreck,’ says Winston. ‘Because they can’t handle their anxiety in that way and now they’re incredibly restless and irritable.’

 

5. Chronic indigestion: Although anxiety is primarily to do with mental health, it can manifest through your digestive system. Winston explains that irritable bowel syndrome (IBS), which causes stomach aches, cramping, bloating, gas, constipation, and/or diarrhoea, ‘is basically an anxiety in the digestive tract.’ IBS isn’t always anxiety-related, but the two often go hand-in-hand.

 

6. Self-consciousness: You may suffer with social anxiety disorder if you’re greatly uncomfortable with everyday situations such as making one-on-one conversation at a party, or eating and drinking in front of even a small number of people. You might feel like all eyes are on you, which leads to symptoms like blushing, trembling, nausea, profuse sweating, or difficulty talking.

 

7. Panic: This is a sudden, gripping feeling of fear and helplessness that can last for several minutes. It’s often coupled with scary physical symptoms like breathing problems, a pounding or racing heart, tingling or numb hands, sweating, weakness or dizziness, chest pain, stomach pain, and feeling hot or cold. The fear of another panic attack can make the condition worse, and begin a vicious cycle.

 

8. Perfectionism: If you have a finicky and obsessive mind-set, Winston asserts that it ‘goes hand in hand with anxiety disorders. If you are constantly judging yourself or you have a lot of anticipatory anxiety about making mistakes or falling short of your standards, then you probably have an anxiety disorder.’ This is often associated with obsessive-compulsive disorder (OCD), which has long been viewed as an anxiety disorder. Winston notes, ‘OCD can happen subtly, like in the case of somebody who can’t get out of the house for three hours because their makeup has to be absolutely just right and they have to keep starting over.’

Categories: anxiety, anxiety disorder, Chronic Indigestion, Disorder, Mental Health, Muscle Tension, nbsp