James Donaldson on Mental Health - Behavioral Treatment for Kids With Anxiety

Kids learn to handle the bully in the brain

Writer: Jerry Bubrick, PhD

Clinical Expert: Jerry Bubrick, PhD

What You'll Learn

- What is cognitive behavioral therapy (CBT)?
- How does CBT help kids with anxiety?
- What is intensive treatment for kids with anxiety?
- Quick Read
- Full Article
- What is cognitive behavioral therapy?
- The bully in the brain
- How does exposure therapy work?
- Intensive treatment

While medication can help anxious kids, it isn’t the treatment experts recommend most for children with mild or moderate anxiety. A kind of therapy called cognitive behavioral therapy (CBT) is the first choice. And for kids with severe anxiety, the recommendation is CBT combined with medication.  

CBT is based on the idea that how we think and act both affect how we feel. By changing our thinking or behavior, we can change our emotions.  

In order to understand how CBT works, it helps to understand how anxiety works. When kids are anxious, they learn to avoid the things that make them worry. At first this makes them feel better. But as the child keeps avoiding their fears, the fears only grow more powerful. CBT helps kids stop avoiding their fears.  

The basic idea is that kids are exposed to the things that trigger their anxiety in small steps and in a safe setting. As they get used to each trigger, the anxiety fades, and they are ready to take on another trigger. This is called “exposure therapy” or “exposure and response prevention.” The child and the therapist will work together to come up with a list of the child’s anxiety triggers. Then they will rank the fears on a scale of 1 to 10. Next, the child is exposed to their fear in its mildest possible form. The therapist supports the child until their anxiety fades. As their anxiety lessens, children feel more in control.   

Treatment for moderate anxiety usually takes 8 to 12 sessions. Some kids make more progress if they are also taking medication to reduce their anxiety at the same time. 

Medication is often prescribed for children with anxiety, as it is for adults. And medication — antidepressants are usually our first choice — often helps reduce anxiety. But what many people don’t know is that cognitive behavioral therapy (CBT) can be very effective for kids who are anxious. In fact, for children with mild to moderate anxiety, the recommended treatment is CBT. For children with severe anxiety, experts recommend CBT plus medication. And unlike taking medication alone, therapy gives children the tools to manage the anxiety themselves, now and in the future.

What is cognitive behavioral therapy?

Cognitive behavioral therapy is based on the idea that how we think and act both affect how we feel. By changing thinking that is distorted, and behavior that is dysfunctional, we can change our emotions. With younger children, focusing first on the behavioral part of CBT can be most effective.

To understand how CBT works, first it helps to understand how anxiety works. Serious untreated anxiety tends to get worse over time, not better, because the child learns that avoidance works in reducing the anxiety, at least in the short run. But as the child — and, indeed, the whole family — work to avoid triggering those fears, they only grow more powerful. The goal in CBT is, essentially, to unlearn avoidant behavior.

One of the most important techniques in CBT for children with anxiety is called exposure and response prevention. The basic idea is that kids are exposed to the things that trigger their anxiety in structured, incremental steps, and in a safe setting. As they become accustomed to each of the triggers in turn, the anxiety fades, and they are ready to take on increasingly powerful ones.

Exposure therapy is very different from traditional talk therapy, in which the patient and a therapist might explore the roots of the anxiety, in hopes of changing their behavior. In exposure therapy we try to change the behavior to get rid of the fear.

Exposure therapy is effective on many different kinds of anxiety, including separation anxiety, phobias, obsessive-compulsive disorder (OCD), and social anxiety.

The bully in the brain

For children with anxiety disorders, the process begins by helping them, and their parents, get some distance from the anxiety and start thinking of it as a thing that is separate from who they are. One way I do this is by having them conceptualize it as a “bully in the brain,” and I encourage kids to give the bully a name and talk back to him. Kids I’ve worked with have called him the Witch, Mr. Bossy, Chucky, the Joker, and, in the case of some teenagers, names I cannot repeat here.

We explain that we are going to teach skills to handle the bully, giving children the idea that they can control their anxiety rather than it controlling them.

It’s also important to help kids really understand how their anxiety is affecting their lives. I may actually map out things a child can’t do because of their fears — like sleeping in their own bed, or going to a friend’s house, or sharing meals with their own family — and how that makes them feel. Getting kids to understand how their anxiety works and gaining their trust is important because the next step — facing down their fears — depends on them trusting me.

Adopting Robert Frost’s observation that “the only way around is through,” exposure therapy slowly and systematically helps a child face their fears, so they can learn to tolerate their anxiety until it subsides rather than reacting by seeking reassurance, escaping, avoidance or engaging in ritualistic behaviors such as hand washing.

How does exposure therapy work?

The first step is identifying triggers. We design a “hierarchy of fears” — a series of incremental challenges, each of which is tolerable, and which together build to significant progress. Instead of thinking in black and white terms — I can’t touch a dog or I can’t cross a bridge — kids are asked to consider degrees of difficulty. We might ask a child with contamination fears, for example, “On a scale of 1 to 10, how difficult would it be to touch the door handle with one finger? To touch and open the door?”

For a child with a fear of vomiting, we might ask: “How difficult would it be to write the word vomit?” If that is a 3, saying “I will vomit today” might be a 5. To see a cartoon of someone vomiting might rate a 7. To watch a real video of someone vomiting might be a 9. At the top of the hierarchy would likely be eating something the child thinks will make them vomit. By rating these different fears, kids come to see that some are less extreme, and more manageable, than they had thought.

Next, we expose the child to the trigger in its mildest possible form, and support them until the anxiety subsides. Fear, like any sensation, diminishes over time, and children gain a sense of mastery as they feel the anxiety wane.

Intensive treatment

With a child who is severely anxious — who can, for instance, barely leave their room for fear that their parents will die, or must wash their hands dozens of times a day to avoid contamination — I may work with them several times a week, for several hours at a time. We do exposures in the office and then, when a child is comfortable enough, do them outside.

For someone with social anxiety, for instance, we might go out wearing silly hats, or walk a banana on a leash. For someone afraid of contamination, we might ride the bus together, or shake hands with strangers, then eat chips without washing.

Once we have worked through some exposures and they are feeling more confident, I assign homework to practice what we did in the sessions. We want kids to really master their exposures before moving up the ladder. And parents are taught to help kids progress by encouraging them to tolerate anxious feelings, rather than jumping in to protect them from their anxiety.

Treatment for mild to moderate levels of severity usually takes eight to 12 sessions, and some kids make more progress if they are also taking medication to reduce their anxiety, which can make them more able to engage in therapy.

It’s important to understand that exposure therapy is hard work, both for kids and their parents. But as fear diminishes, kids get back to doing things they like to do, and the family gets back a child they feared they had lost — and that’s a great reward.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Frequently Asked Questions

How do you treat anxiety in children?

You treat anxiety in children with exposure and response prevention therapy (ERP).ERP involves exposing kids to the things that trigger their anxiety in structured, incremental steps, and in a safe setting. The idea is that the anxiety will fade over time and kids will learn to take on increasingly powerful triggers.

https://standingabovethecrowd.com/james-donaldson-on-mental-health-behavioral-treatment-for-kids-with-anxiety/

Kids learn to handle the bully in the brain

Writer: Jerry Bubrick, PhD

Clinical Expert: Jerry Bubrick, PhD

What You'll Learn

- What is cognitive behavioral therapy (CBT)?

- How does CBT help kids with anxiety?

- What is intensive treatment for kids with anxiety?

- Quick Read

- Full Article

- What is cognitive behavioral therapy?

- The bully in the brain

- How does exposure therapy work?

- Intensive treatment

While medication can help anxious kids, it isn’t the treatment experts recommend most for children with mild or moderate anxiety. A kind of therapy called cognitive behavioral therapy (CBT) is the first choice. And for kids with severe anxiety, the recommendation is CBT combined with medication.  

CBT is based on the idea that how we think and act both affect how we feel. By changing our thinking or behavior, we can change our emotions.  

In order to understand how CBT works, it helps to understand how anxiety works. When kids are anxious, they learn to avoid the things that make them worry. At first this makes them feel better. But as the child keeps avoiding their fears, the fears only grow more powerful. CBT helps kids stop avoiding their fears.  

The basic idea is that kids are exposed to the things that trigger their anxiety in small steps and in a safe setting. As they get used to each trigger, the anxiety fades, and they are ready to take on another trigger. This is called “exposure therapy” or “exposure and response prevention.” The child and the therapist will work together to come up with a list of the child’s anxiety triggers. Then they will rank the fears on a scale of 1 to 10. Next, the child is exposed to their fear in its mildest possible form. The therapist supports the child until their anxiety fades. As their anxiety lessens, children feel more in control.   

Treatment for moderate anxiety usually takes 8 to 12 sessions. Some kids make more progress if they are also taking medication to reduce their anxiety at the same time. 

Medication is often prescribed for children with anxiety, as it is for adults. And medication — antidepressants are usually our first choice — often helps reduce anxiety. But what many people don’t know is that cognitive behavioral therapy (CBT) can be very effective for kids who are anxious. In fact, for children with mild to moderate anxiety, the recommended treatment is CBT. For children with severe anxiety, experts recommend CBT plus medication. And unlike taking medication alone, therapy gives children the tools to manage the anxiety themselves, now and in the future.

What is cognitive behavioral therapy?

Cognitive behavioral therapy is based on the idea that how we think and act both affect how we feel. By changing thinking that is distorted, and behavior that is dysfunctional, we can change our emotions. With younger children, focusing first on the behavioral part of CBT can be most effective.

To understand how CBT works, first it helps to understand how anxiety works. Serious untreated anxiety tends to get worse over time, not better, because the child learns that avoidance works in reducing the anxiety, at least in the short run. But as the child — and, indeed, the whole family — work to avoid triggering those fears, they only grow more powerful. The goal in CBT is, essentially, to unlearn avoidant behavior.

One of the most important techniques in CBT for children with anxiety is called exposure and response prevention. The basic idea is that kids are exposed to the things that trigger their anxiety in structured, incremental steps, and in a safe setting. As they become accustomed to each of the triggers in turn, the anxiety fades, and they are ready to take on increasingly powerful ones.

Exposure therapy is very different from traditional talk therapy, in which the patient and a therapist might explore the roots of the anxiety, in hopes of changing their behavior. In exposure therapy we try to change the behavior to get rid of the fear.

Exposure therapy is effective on many different kinds of anxiety, including separation anxiety, phobias, obsessive-compulsive disorder (OCD), and social anxiety.

The bully in the brain

For children with anxiety disorders, the process begins by helping them, and their parents, get some distance from the anxiety and start thinking of it as a thing that is separate from who they are. One way I do this is by having them conceptualize it as a “bully in the brain,” and I encourage kids to give the bully a name and talk back to him. Kids I’ve worked with have called him the Witch, Mr. Bossy, Chucky, the Joker, and, in the case of some teenagers, names I cannot repeat here.

We explain that we are going to teach skills to handle the bully, giving children the idea that they can control their anxiety rather than it controlling them.

It’s also important to help kids really understand how their anxiety is affecting their lives. I may actually map out things a child can’t do because of their fears — like sleeping in their own bed, or going to a friend’s house, or sharing meals with their own family — and how that makes them feel. Getting kids to understand how their anxiety works and gaining their trust is important because the next step — facing down their fears — depends on them trusting me.

Adopting Robert Frost’s observation that “the only way around is through,” exposure therapy slowly and systematically helps a child face their fears, so they can learn to tolerate their anxiety until it subsides rather than reacting by seeking reassurance, escaping, avoidance or engaging in ritualistic behaviors such as hand washing.

How does exposure therapy work?

The first step is identifying triggers. We design a “hierarchy of fears” — a series of incremental challenges, each of which is tolerable, and which together build to significant progress. Instead of thinking in black and white terms — I can’t touch a dog or I can’t cross a bridge — kids are asked to consider degrees of difficulty. We might ask a child with contamination fears, for example, “On a scale of 1 to 10, how difficult would it be to touch the door handle with one finger? To touch and open the door?”

For a child with a fear of vomiting, we might ask: “How difficult would it be to write the word vomit?” If that is a 3, saying “I will vomit today” might be a 5. To see a cartoon of someone vomiting might rate a 7. To watch a real video of someone vomiting might be a 9. At the top of the hierarchy would likely be eating something the child thinks will make them vomit. By rating these different fears, kids come to see that some are less extreme, and more manageable, than they had thought.

Next, we expose the child to the trigger in its mildest possible form, and support them until the anxiety subsides. Fear, like any sensation, diminishes over time, and children gain a sense of mastery as they feel the anxiety wane.

Intensive treatment

With a child who is severely anxious — who can, for instance, barely leave their room for fear that their parents will die, or must wash their hands dozens of times a day to avoid contamination — I may work with them several times a week, for several hours at a time. We do exposures in the office and then, when a child is comfortable enough, do them outside.

For someone with social anxiety, for instance, we might go out wearing silly hats, or walk a banana on a leash. For someone afraid of contamination, we might ride the bus together, or shake hands with strangers, then eat chips without washing.

Once we have worked through some exposures and they are feeling more confident, I assign homework to practice what we did in the sessions. We want kids to really master their exposures before moving up the ladder. And parents are taught to help kids progress by encouraging them to tolerate anxious feelings, rather than jumping in to protect them from their anxiety.

Treatment for mild to moderate levels of severity usually takes eight to 12 sessions, and some kids make more progress if they are also taking medication to reduce their anxiety, which can make them more able to engage in therapy.

It’s important to understand that exposure therapy is hard work, both for kids and their parents. But as fear diminishes, kids get back to doing things they like to do, and the family gets back a child they feared they had lost — and that’s a great reward.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

Frequently Asked Questions

How do you treat anxiety in children?

You treat anxiety in children with exposure and response prevention therapy (ERP).ERP involves exposing kids to the things that trigger their anxiety in structured, incremental steps, and in a safe setting. The idea is that the anxiety will fade over time and kids will learn to take on increasingly powerful triggers. https://standingabovethecrowd.com/james-donaldson-on-mental-health-behavioral-treatment-for-kids-with-anxiety/

James Donaldson on Mental Health - Educators learn how to recognize struggling students in suicide prevention training

SYRACUSE, N.Y. — 31 school districts and 300 attendees from across New York came to the OnCenter in Syracuse for suicide prevention training with education systems.

The event sought to equip educators with tools to assist students facing mental-health challenges. It was sponsored by the Lobdell Family Foundation, Onondaga County and Oswego Health.

Organizers said one in five students is struggling with their mental health. It is the second leading cause of death for youth in the United States. The training included how to recognize warning signs, offer support, and prevent suicide within schools.

Deputy County Executive for Human Services in Onondaga County Ann Rooney said the event was critical for school staff. She said it's important for educators to realize the signs of a struggling student, noting that middle school and high school students are especially vulnerable.

"Unfortunately, probably every single one of us has been touched by a person who has taken their own life," said Rooney. "For a family, the devastation is something they can never overcome."

Vinny Lobdell, from the Lobdell Family Foundation, said that 28 years ago, he lost his brother, Rusty, to suicide. He said he and his family want to ensure that no other family will go through what they went through.

"A piece of my mom left that day and it has never come back," Lobdell said.

Lobdell said his main message to the educators at the event was that there are resources for mental health out there. He said it's important that the community works together to address mental health challenges in schools.

The suicide prevention hotline is 988. Additional help and resources can be found at this link.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

https://standingabovethecrowd.com/james-donaldson-on-mental-health-educators-learn-how-to-recognize-struggling-students-in-suicide-prevention-training/

SYRACUSE, N.Y. — 31 school districts and 300 attendees from across New York came to the OnCenter in Syracuse for suicide prevention training with education systems.

The event sought to equip educators with tools to assist students facing mental-health challenges. It was sponsored by the Lobdell Family Foundation, Onondaga County and Oswego Health.

Organizers said one in five students is struggling with their mental health. It is the second leading cause of death for youth in the United States. The training included how to recognize warning signs, offer support, and prevent suicide within schools.

Deputy County Executive for Human Services in Onondaga County Ann Rooney said the event was critical for school staff. She said it's important for educators to realize the signs of a struggling student, noting that middle school and high school students are especially vulnerable.

"Unfortunately, probably every single one of us has been touched by a person who has taken their own life," said Rooney. "For a family, the devastation is something they can never overcome."

Vinny Lobdell, from the Lobdell Family Foundation, said that 28 years ago, he lost his brother, Rusty, to suicide. He said he and his family want to ensure that no other family will go through what they went through.

"A piece of my mom left that day and it has never come back," Lobdell said.

Lobdell said his main message to the educators at the event was that there are resources for mental health out there. He said it's important that the community works together to address mental health challenges in schools.

The suicide prevention hotline is 988. Additional help and resources can be found at this link.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson https://standingabovethecrowd.com/james-donaldson-on-mental-health-educators-learn-how-to-recognize-struggling-students-in-suicide-prevention-training/

James Donaldson on Mental Health - How to Recognize and Address Emotional Trauma?

Emotional trauma can be an invisible wound, often overlooked and misunderstood. Yet, recognizing and addressing it is crucial for healing and growth. In this blog post, we'll explore how to identify the signs of emotional trauma and offer strategies for dealing with it effectively. Let's embark on this journey to better mental health together! ?

Table of Contents

1. What is Emotional Trauma?
2. Recognizing the Signs of Emotional Trauma
3. Steps to Address Emotional Trauma
4. Conclusion
5. FAQs

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

What is Emotional Trauma?

Emotional trauma is a psychological response to an intensely distressing event or series of events. It can result from personal experiences like abuse, neglect, or catastrophic events such as natural disasters. Unlike physical injuries, emotional trauma can manifest internally, affecting our mental well-being long after the initial event.

Recognizing the Signs of Emotional Trauma

Identifying emotional trauma can be tricky since its symptoms often overlap with other mental health issues. Here are some common signs to watch out for:

1. Emotional Numbness ?

Have you felt emotionally detached or apathetic? Emotional numbness is a defense mechanism, helping individuals cope with overwhelming stress.

2. Intrusive Thoughts ?

Recurrent, involuntary thoughts about the traumatic event may indicate unresolved trauma. These can disrupt daily life and cause significant distress.

3. Avoidance Behavior ?

Avoiding places, people, or activities that remind you of the trauma is another telltale sign. This behavior can prevent healing by keeping painful memories at bay.

4. Hyperarousal ?

Feeling excessively alert or easily startled? Hyperarousal is a common symptom, often accompanied by irritability and difficulty concentrating.

Steps to Address Emotional Trauma

Addressing emotional trauma is a personal journey, but here are some steps to guide you:

1. Seek Professional Help ???

Therapists and counselors specialize in trauma recovery. Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are highly effective techniques.

2. Build a Support Network ?

Lean on friends, family, or support groups. Sharing your experiences with others can alleviate feelings of isolation and foster healing.

3. Practice Mindfulness and Relaxation ????

Mindfulness exercises, such as meditation and yoga, can help manage stress and maintain emotional balance.

4. Establish a Routine ??

Creating a daily routine can provide structure and a sense of normalcy, helping you regain control over your life.

Conclusion

Recognizing and addressing emotional trauma is essential for mental well-being. By understanding its signs and taking proactive steps, you can embark on a path to recovery and rediscover joy in life. Remember, healing is a journey, not a destination. ?

FAQs

Q1: Can emotional trauma heal on its own?

A1: While some people may find their symptoms diminish over time, professional help can significantly speed up and enhance the healing process.

Q2: Is it normal to feel embarrassed about seeking help for emotional trauma?

A2: Absolutely, many people feel this way. However, seeking help is a brave step towards healing and should be viewed as a strength, not a weakness.

Q3: How long does it take to recover from emotional trauma?

A3: Recovery time varies for each individual. It depends on several factors, including the trauma's severity and the support systems in place.

Q4: Can mindfulness really help with trauma?

A4: Yes, mindfulness can help by reducing stress and anxiety, improving emotional regulation, and enhancing self-awareness.

https://standingabovethecrowd.com/how-to-recognize-and-address-emotional-trauma/

Emotional trauma can be an invisible wound, often overlooked and misunderstood. Yet, recognizing and addressing it is crucial for healing and growth. In this blog post, we'll explore how to identify the signs of emotional trauma and offer strategies for dealing with it effectively. Let's embark on this journey to better mental health together! ?

Table of Contents

1. What is Emotional Trauma?2. Recognizing the Signs of Emotional Trauma3. Steps to Address Emotional Trauma4. Conclusion5. FAQs

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

What is Emotional Trauma?

Emotional trauma is a psychological response to an intensely distressing event or series of events. It can result from personal experiences like abuse, neglect, or catastrophic events such as natural disasters. Unlike physical injuries, emotional trauma can manifest internally, affecting our mental well-being long after the initial event.

Recognizing the Signs of Emotional Trauma

Identifying emotional trauma can be tricky since its symptoms often overlap with other mental health issues. Here are some common signs to watch out for:

1. Emotional Numbness ?

Have you felt emotionally detached or apathetic? Emotional numbness is a defense mechanism, helping individuals cope with overwhelming stress.

2. Intrusive Thoughts ?

Recurrent, involuntary thoughts about the traumatic event may indicate unresolved trauma. These can disrupt daily life and cause significant distress.

3. Avoidance Behavior ?

Avoiding places, people, or activities that remind you of the trauma is another telltale sign. This behavior can prevent healing by keeping painful memories at bay.

4. Hyperarousal ?

Feeling excessively alert or easily startled? Hyperarousal is a common symptom, often accompanied by irritability and difficulty concentrating.

Steps to Address Emotional Trauma

Addressing emotional trauma is a personal journey, but here are some steps to guide you:

1. Seek Professional Help ???

Therapists and counselors specialize in trauma recovery. Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are highly effective techniques.

2. Build a Support Network ?

Lean on friends, family, or support groups. Sharing your experiences with others can alleviate feelings of isolation and foster healing.

3. Practice Mindfulness and Relaxation ????

Mindfulness exercises, such as meditation and yoga, can help manage stress and maintain emotional balance.

4. Establish a Routine ??

Creating a daily routine can provide structure and a sense of normalcy, helping you regain control over your life.

Conclusion

Recognizing and addressing emotional trauma is essential for mental well-being. By understanding its signs and taking proactive steps, you can embark on a path to recovery and rediscover joy in life. Remember, healing is a journey, not a destination. ?

FAQs

Q1: Can emotional trauma heal on its own?

A1: While some people may find their symptoms diminish over time, professional help can significantly speed up and enhance the healing process.

Q2: Is it normal to feel embarrassed about seeking help for emotional trauma?

A2: Absolutely, many people feel this way. However, seeking help is a brave step towards healing and should be viewed as a strength, not a weakness.

Q3: How long does it take to recover from emotional trauma?

A3: Recovery time varies for each individual. It depends on several factors, including the trauma's severity and the support systems in place.

Q4: Can mindfulness really help with trauma?

A4: Yes, mindfulness can help by reducing stress and anxiety, improving emotional regulation, and enhancing self-awareness. https://standingabovethecrowd.com/how-to-recognize-and-address-emotional-trauma/

James Donaldson on Mental Health - Should Kids Take Mental Health Days?

When taking a break is helpful (and when it's not)

Photo by Pragyan Bezbaruah on Pexels.com

Writer: Rae Jacobson

Clinical Experts: Jerry Bubrick, PhD , Allison Dubinski, LCSW , Stephanie Ruggiero, PsyD

What You'll Learn

- What are mental health days?
- When should kids take them — and when shouldn't they?
- How can you help kids make the most of mental health days?
- Quick Read
- Full Article
- What are mental health days?
- How to decide when a mental health day is a good idea
- When are mental health days not a good idea?
- When are mental health days a good choice?
- Making a mental health day count
- Setting limits
- What to do when kids push for more
- When to be concerned

A mental health day is a day off from school to rest and recharge. Giving kids the chance to take them — within reason —  can have big benefits. Here are some tips on when you should, and shouldn’t, let kids take a day off. And advice to help them get the most out of it when they do.  

When your child asks to stay home, have a talk about why. Are they feeling sad? Overwhelmed? Did something bad happen at school? Once you know more, you’ll be able to decide if a day off is the best solution.

Mental health days shouldn’t be used to avoid a touch assignment or a problem at school. Skipping tests or hiding from conflict ends up making the problem bigger, not better. And avoiding things that make kids anxious makes the anxiety worse. Also, kids — especially younger children and kids with ADHD or learning differences — may need the support the school routine provides.

On the other hand, a mental health day might be the right choice for a child who’s emotionally raw after a breakup. Likewise, kids might need some time to recover after finishing a big project, or a test that required a lot of studying. Children who’ve worked hard to overcome anxiety or learning challenges can benefit from taking breaks.

But keep in mind that mental health days should be one day, once in a while. Set limits and be clear about when kids can, and can’t, take a day off.

If you do agree to a mental health day, make sure it’s spent doing things that benefit your child’s mental health. For example, reading a relaxing book or taking a walk.  Mental health days should not be to catch up on outstanding assignments or sink into social media. The goal is to help your child learn the skills to care for their mental well-being.

“I don’t want to go to school!” “Please, can I just stay home? Please.”

The please-don’t-make-me-go plea is a common refrain of childhood. So when kids start asking to stay home or give a little hopeful cough it can be tempting to roll your eyes, hand their back pack over, and point them out the door.

But, when your child begs to stay home or asks for a day off, they may be trying to tell you that what they really need is a mental health day.

What are mental health days?

Letting a child who isn’t physically ill stay home might feel wrong to most parents. But an unprecedented number of children and teenagers are struggling with mental health issues, and caring for kids’ emotional well-being is as important as caring for their health.

Taking mental health days — that is, time at home to rest and recharge — can be an important tool to help protect and manage mental health. And giving kids the chance to take them — within reason — can have big benefits.

But it can be hard to know when you should, and shouldn’t, let your child take a mental health day, and how to help them get the most out of it when the do. Here is some advice from our experts.

How to decide when a mental health day is a good idea

When kids ask to stay home, parents should use it as an opportunity to check in, and do a little detective work. Talking through your child’s reason for asking to take a break will help you get a better idea of what they’re going through and make it easier to decide if a mental health day is the best solution.

For example:

- Are they feeling overwhelmed?
- Did something happen at school that was upsetting, like a fight with a friend or an embarrassing moment in class?
- Are they worried about their schoolwork?
- Have they just finished a big, difficult assignment. For example, a long paper or a big test that required a lot of studying?
- Are they feeling anxious, sad, or stressed?
- Is something happening at home that is adding stress, like the illness or loss of a loved one, the death of a pet, a big move, or a divorce?

Once you know more about what your child’s needs are, you’ll be in a better position to decide whether taking the day off is the right choice.

When are mental health days not a good idea?

“Mental health days can be positive for any child,” says Allison Dubinski, a LCSW at the Child Mind Institute, “as long as they’re done in a way that’s not reinforcing avoidance or anxiety.”

We want to teach kids that prioritizing our mental health and taking care of ourselves is important, Dubinski says, “But if kids are asking for a day off because they’re trying to get out of something that they’re anxious about, staying home may end up reinforcing that anxiety.”

Jerry Bubrick, PhD, a clinical psychologist who treated many children with anxiety andOCD at the Child Mind Institute, agrees. “I’m a big advocate for mental health days,” he says. But parents need to be conscious of making sure kids aren’t using them to avoid schoolwork. “This isn’t because you want to get an extension on a paper or miss a test — then it’s just a procrastination day.”

Not to mention that skipping tests, dodging schoolwork, or hiding from conflict often ends up making the problem bigger, not better.  “The goal is to give kids the coping skills they’ll need to manage anxiety, and sometimes that means pushing through even when it’s difficult,” says Dubinski. Likewise, kids — especially younger children and kids withADHD or learning differences — might really need the consistency and support the school routine provides. Or they could end up feeling more anxious because they’ve missed something important in class.

A mental health day might be appropriate for something specific like a breakup or recovering from a long hard week. But if kids are experiencing ongoing issues, like problems with friends, or anxiety about school, says Stephanie Ruggiero, PsyD a clinical psychologist at the Child Mind Institute, an occasional day off isn’t a fix. “Mental health days are more likely to be a Band-Aid than a solution.”

When are mental health days a good choice?

But when a child has been pushing through challenges and is feeling drained, a break is not only a good idea, it’s necessary.

“Mental health is health,” says Dr. Bubrick. “Think of it like this: If you were exhausted and feeling sick, pushing yourself to keep going, to work or to school, would probably be a bad decision.”

Children who struggle with depression, anxiety, or other mental health and learning issues or even kids who’ve just had a rough week — for example facing their fears about reading in front of the class, going to school even though they’re having trouble with a friend, or just facing down everyday school anxiety — may need some time to recuperate and recharge.

Making a mental health day count

If you do agree to a mental health day, especially for teens and tweens, help them make it meaningful, says Dr. Ruggiero. “This means they’re doing things that benefit and protect their mental health.” For example, she explains, kids shouldn’t use the day to catch up on outstanding assignments or sink into social media.

The other experts agree. “If we’re taking a mental health day we should be thinking about that day in a mental health way,” says Dr. Bubrick.

Some mental health day activities could look like:

- Taking a walk outside or spending time in nature
- Baking, drawing, painting, or other activities that your child finds calming
- Taking some time to practice mindfulness activities
- Exercising
- Listening to music or reading a book (or listening to an audiobook)

Parents can help kids be intentional about using their mental health day to rest and care for themselves. This doesn’t mean overscheduling, or pushing kids to talk about their feelings. The goal is to help your child learn what they need to do to care for their mental well-being.

Setting limits

It’s important to let kids know that though you support taking mental health days, they aren’t always appropriate or available. Mental health days should be just that — a day. “We’re not having a mental health two-days, we’re not having a mental health week,” says Dr. Bubrick. Settling clear limits can help avoid pleas for “Just one more day…”

Some examples of limit-setting could be:

- Agreeing on a set number of mental health days per year (and sticking to it). For example, two per semester, or five per school year.
- Working with your child to plan ahead. For example, if you know they’ve got a big project coming up, agreeing that they’ll take a day off to wind down when it’s finished.
- Deciding on blackout days. For example, if Mondays tend to be packed with important information, or if Thursdays your child has a class they’re behind in, those days can’t be used for a break.

If kids need a break, but taking a whole day seems like too much, Dr. Ruggiero suggests offering smaller, targeted breaks that can help kids recharge without falling behind. “For instance, give your child the chance to sleep in or take a half day.  It’s less disruptive, but they’ll still get some time to rest.”

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

What to do when kids push for more

Even with limits, some kids may still ask for more days off than you’re willing to give. If your child is asking to stay home often or faking sick, use it as an opportunity to have a conversation about why they are feeling anxious or upset. “We want kids to be honest,” says Dr. Ruggiero. “Let your child know you take their mental health as seriously as their physical health. There’s no need to resort to lying or pretending.”

When kids do lie or push back, try to keep your cool and remember that what they really trying to say is that they’re feeling down, anxious, upset, or stressed. Instead of getting angry or upset, invite your kid to talk to you. With younger children you could say: “I know you’re not sick in your body, but I can tell you’re feeling really upset. Can we make a time to talk about what’s going on after school?”

Of course, kids may not want to share what they’re feeling or may not know what to say, and that’s okay. Asking questions and modeling good habits by taking care of your own mental health will help kids know you’re taking their feelings seriously, and that the door is always open when they are ready to talk.

When to be concerned

Mental health days are not a substitute for treatment or a long-term solution. 

If your child is faking sick or crying or begging to stay home frequently, breaks won’t get to the heart of the problem. There may be a serious issue at school, like bullying or an undiagnosedlearning disorder. Or they could be struggling with a mental health issue like depression.

“If the issues are ongoing, it’s time to have a bigger conversation,” says Dr. Ruggiero. Talking to your child’s teacher, connecting with the school counselor, or reaching out to mental health professional will help your child get the care and help they need.

Frequently Asked Questions

Why are mental health days important?How many mental health days should we take a year?

There is not a set number of mental health days a child should take each year. That said, it does help to agree on a limit as a family. You might choose a specific number, such as five per school year. Or you can agree on certain days that may be helpful to take off, like after a big exam or project due date.

Photo by Pragyan Bezbaruah on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-should-kids-take-mental-health-days/

When taking a break is helpful (and when it's not)

Photo by Pragyan Bezbaruah on Pexels.com

Writer: Rae Jacobson

Clinical Experts: Jerry Bubrick, PhD , Allison Dubinski, LCSW , Stephanie Ruggiero, PsyD

What You'll Learn

- What are mental health days?

- When should kids take them — and when shouldn't they?

- How can you help kids make the most of mental health days?

- Quick Read

- Full Article

- What are mental health days?

- How to decide when a mental health day is a good idea

- When are mental health days not a good idea?

- When are mental health days a good choice?

- Making a mental health day count

- Setting limits

- What to do when kids push for more

- When to be concerned

A mental health day is a day off from school to rest and recharge. Giving kids the chance to take them — within reason —  can have big benefits. Here are some tips on when you should, and shouldn’t, let kids take a day off. And advice to help them get the most out of it when they do.  

When your child asks to stay home, have a talk about why. Are they feeling sad? Overwhelmed? Did something bad happen at school? Once you know more, you’ll be able to decide if a day off is the best solution.

Mental health days shouldn’t be used to avoid a touch assignment or a problem at school. Skipping tests or hiding from conflict ends up making the problem bigger, not better. And avoiding things that make kids anxious makes the anxiety worse. Also, kids — especially younger children and kids with ADHD or learning differences — may need the support the school routine provides.

On the other hand, a mental health day might be the right choice for a child who’s emotionally raw after a breakup. Likewise, kids might need some time to recover after finishing a big project, or a test that required a lot of studying. Children who’ve worked hard to overcome anxiety or learning challenges can benefit from taking breaks.

But keep in mind that mental health days should be one day, once in a while. Set limits and be clear about when kids can, and can’t, take a day off.

If you do agree to a mental health day, make sure it’s spent doing things that benefit your child’s mental health. For example, reading a relaxing book or taking a walk.  Mental health days should not be to catch up on outstanding assignments or sink into social media. The goal is to help your child learn the skills to care for their mental well-being.

“I don’t want to go to school!” “Please, can I just stay home? Please.”

The please-don’t-make-me-go plea is a common refrain of childhood. So when kids start asking to stay home or give a little hopeful cough it can be tempting to roll your eyes, hand their back pack over, and point them out the door.

But, when your child begs to stay home or asks for a day off, they may be trying to tell you that what they really need is a mental health day.

What are mental health days?

Letting a child who isn’t physically ill stay home might feel wrong to most parents. But an unprecedented number of children and teenagers are struggling with mental health issues, and caring for kids’ emotional well-being is as important as caring for their health.

Taking mental health days — that is, time at home to rest and recharge — can be an important tool to help protect and manage mental health. And giving kids the chance to take them — within reason — can have big benefits.

But it can be hard to know when you should, and shouldn’t, let your child take a mental health day, and how to help them get the most out of it when the do. Here is some advice from our experts.

How to decide when a mental health day is a good idea

When kids ask to stay home, parents should use it as an opportunity to check in, and do a little detective work. Talking through your child’s reason for asking to take a break will help you get a better idea of what they’re going through and make it easier to decide if a mental health day is the best solution.

For example:

- Are they feeling overwhelmed?

- Did something happen at school that was upsetting, like a fight with a friend or an embarrassing moment in class?

- Are they worried about their schoolwork?

- Have they just finished a big, difficult assignment. For example, a long paper or a big test that required a lot of studying?

- Are they feeling anxious, sad, or stressed?

- Is something happening at home that is adding stress, like the illness or loss of a loved one, the death of a pet, a big move, or a divorce?

Once you know more about what your child’s needs are, you’ll be in a better position to decide whether taking the day off is the right choice.

When are mental health days not a good idea?

“Mental health days can be positive for any child,” says Allison Dubinski, a LCSW at the Child Mind Institute, “as long as they’re done in a way that’s not reinforcing avoidance or anxiety.”

We want to teach kids that prioritizing our mental health and taking care of ourselves is important, Dubinski says, “But if kids are asking for a day off because they’re trying to get out of something that they’re anxious about, staying home may end up reinforcing that anxiety.”

Jerry Bubrick, PhD, a clinical psychologist who treated many children with anxiety andOCD at the Child Mind Institute, agrees. “I’m a big advocate for mental health days,” he says. But parents need to be conscious of making sure kids aren’t using them to avoid schoolwork. “This isn’t because you want to get an extension on a paper or miss a test — then it’s just a procrastination day.”

Not to mention that skipping tests, dodging schoolwork, or hiding from conflict often ends up making the problem bigger, not better.  “The goal is to give kids the coping skills they’ll need to manage anxiety, and sometimes that means pushing through even when it’s difficult,” says Dubinski. Likewise, kids — especially younger children and kids withADHD or learning differences — might really need the consistency and support the school routine provides. Or they could end up feeling more anxious because they’ve missed something important in class.

A mental health day might be appropriate for something specific like a breakup or recovering from a long hard week. But if kids are experiencing ongoing issues, like problems with friends, or anxiety about school, says Stephanie Ruggiero, PsyD a clinical psychologist at the Child Mind Institute, an occasional day off isn’t a fix. “Mental health days are more likely to be a Band-Aid than a solution.”

When are mental health days a good choice?

But when a child has been pushing through challenges and is feeling drained, a break is not only a good idea, it’s necessary.

“Mental health is health,” says Dr. Bubrick. “Think of it like this: If you were exhausted and feeling sick, pushing yourself to keep going, to work or to school, would probably be a bad decision.”

Children who struggle with depression, anxiety, or other mental health and learning issues or even kids who’ve just had a rough week — for example facing their fears about reading in front of the class, going to school even though they’re having trouble with a friend, or just facing down everyday school anxiety — may need some time to recuperate and recharge.

Making a mental health day count

If you do agree to a mental health day, especially for teens and tweens, help them make it meaningful, says Dr. Ruggiero. “This means they’re doing things that benefit and protect their mental health.” For example, she explains, kids shouldn’t use the day to catch up on outstanding assignments or sink into social media.

The other experts agree. “If we’re taking a mental health day we should be thinking about that day in a mental health way,” says Dr. Bubrick.

Some mental health day activities could look like:

- Taking a walk outside or spending time in nature

- Baking, drawing, painting, or other activities that your child finds calming

- Taking some time to practice mindfulness activities

- Exercising

- Listening to music or reading a book (or listening to an audiobook)

Parents can help kids be intentional about using their mental health day to rest and care for themselves. This doesn’t mean overscheduling, or pushing kids to talk about their feelings. The goal is to help your child learn what they need to do to care for their mental well-being.

Setting limits

It’s important to let kids know that though you support taking mental health days, they aren’t always appropriate or available. Mental health days should be just that — a day. “We’re not having a mental health two-days, we’re not having a mental health week,” says Dr. Bubrick. Settling clear limits can help avoid pleas for “Just one more day…”

Some examples of limit-setting could be:

- Agreeing on a set number of mental health days per year (and sticking to it). For example, two per semester, or five per school year.

- Working with your child to plan ahead. For example, if you know they’ve got a big project coming up, agreeing that they’ll take a day off to wind down when it’s finished.

- Deciding on blackout days. For example, if Mondays tend to be packed with important information, or if Thursdays your child has a class they’re behind in, those days can’t be used for a break.

If kids need a break, but taking a whole day seems like too much, Dr. Ruggiero suggests offering smaller, targeted breaks that can help kids recharge without falling behind. “For instance, give your child the chance to sleep in or take a half day.  It’s less disruptive, but they’ll still get some time to rest.”

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

What to do when kids push for more

Even with limits, some kids may still ask for more days off than you’re willing to give. If your child is asking to stay home often or faking sick, use it as an opportunity to have a conversation about why they are feeling anxious or upset. “We want kids to be honest,” says Dr. Ruggiero. “Let your child know you take their mental health as seriously as their physical health. There’s no need to resort to lying or pretending.”

When kids do lie or push back, try to keep your cool and remember that what they really trying to say is that they’re feeling down, anxious, upset, or stressed. Instead of getting angry or upset, invite your kid to talk to you. With younger children you could say: “I know you’re not sick in your body, but I can tell you’re feeling really upset. Can we make a time to talk about what’s going on after school?”

Of course, kids may not want to share what they’re feeling or may not know what to say, and that’s okay. Asking questions and modeling good habits by taking care of your own mental health will help kids know you’re taking their feelings seriously, and that the door is always open when they are ready to talk.

When to be concerned

Mental health days are not a substitute for treatment or a long-term solution. 

If your child is faking sick or crying or begging to stay home frequently, breaks won’t get to the heart of the problem. There may be a serious issue at school, like bullying or an undiagnosedlearning disorder. Or they could be struggling with a mental health issue like depression.

“If the issues are ongoing, it’s time to have a bigger conversation,” says Dr. Ruggiero. Talking to your child’s teacher, connecting with the school counselor, or reaching out to mental health professional will help your child get the care and help they need.

Frequently Asked Questions

Why are mental health days important?How many mental health days should we take a year?

There is not a set number of mental health days a child should take each year. That said, it does help to agree on a limit as a family. You might choose a specific number, such as five per school year. Or you can agree on certain days that may be helpful to take off, like after a big exam or project due date.

Photo by Pragyan Bezbaruah on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-should-kids-take-mental-health-days/

James Donaldson on Mental Health - How to Recognize and Address Emotional Eating

Emotional eating is something many of us face, often without even realizing it. Whether it’s reaching for a tub of ice cream after a stressful day or munching on chips when feeling bored, emotional eating can sneak into our lives and impact our health. But worry not! In this guide, we’ll explore how to identify emotional eating and practical ways to address it.

Table of Contents

1. Introduction to Emotional Eating
2. Recognizing Emotional Eating
3. Causes of Emotional Eating
4. Strategies to Address Emotional Eating
5. Conclusion
6. FAQ

Introduction to Emotional Eating

We've all been there: that moment when a bad day at work leads to a craving for your favorite comfort food. Emotional eating is when we use food to cope with feelings instead of hunger. It’s a common behavior that can lead to unwanted weight gain and negative emotional patterns. But understanding it is the first step to taking control. Let’s dive deeper!

Recognizing Emotional Eating

Recognizing emotional eating means understanding the cues and reasons why we turn to food. Here are some signs to look out for:

1. Eating Without Hunger

If you find yourself eating even when you’re not physically hungry, it might be a sign of emotional eating. Pay attention to your body’s signals. Are you eating just because it's "time" or because of an emotional trigger?

2. Craving Specific Foods

Craving foods high in sugar or fat often points to emotional eating. These foods can provide a quick feel-good sensation, which is why they're so tempting when emotions run high.

3. Guilt After Eating

Feeling guilty or ashamed after eating is a strong indicator of emotional eating. Food should nourish and energize, not leave you feeling worse than before.

Causes of Emotional Eating

Understanding the root causes of emotional eating can help in finding solutions:

Stress

When the body is stressed, it releases cortisol, a hormone that can increase appetite. This often leads to cravings for "comfort foods".

Boredom

Eating can be a way to fill time or escape feelings of emptiness. If you're eating out of boredom, try engaging in a new hobby instead.

Emotional Triggers

Emotions like sadness, loneliness, or anger can drive us to seek comfort in food. Recognizing these emotions and addressing them head-on is crucial.

Strategies to Address Emotional Eating

Now that we’ve identified emotional eating, let’s explore some strategies to tackle it:

1. Mindful Eating

Practice being present when you eat. Pay attention to the flavors, textures, and sensations of your meal. This can help differentiate between physical hunger and emotional hunger.

2. Keep a Food Journal

Track what you eat and how you feel when you eat. This can help identify patterns and triggers, allowing you to make informed choices.

3. Find Alternatives

Instead of reaching for snacks, find other activities that bring joy and relaxation. This could be reading, taking a walk, or engaging in a creative hobby.

4. Seek Support

Talking to a therapist or joining a support group can provide valuable insights and encouragement as you work through emotional eating patterns.

Conclusion

Emotional eating is a challenge many of us face, but with awareness and the right strategies, it’s possible to take control. Recognize the signs, understand the causes, and implement strategies that work for you. Remember, you’re not alone in this journey, and every step forward is a step toward a healthier relationship with food.

#James Donaldson notes:
Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.
Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.
Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticle
Find out more about the work I do on my 501c3 non-profit foundation
website www.yourgiftoflife.org Order your copy of James Donaldson's latest book,
#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

Click Here For More Information About James Donaldson

FAQ

What is the difference between emotional hunger and physical hunger?

Emotional hunger often comes on suddenly and craves specific comfort foods, while physical hunger builds gradually and can be satisfied with a variety of foods.

How can I tell if I’m eating out of boredom?

Ask yourself if you’re truly hungry or if you’re eating to pass time. Engaging in a different activity can help clarify your motivation.

Are there specific foods that can help with emotional eating?

Foods rich in fiber and protein can help you feel fuller longer. Additionally, incorporating fruits and vegetables can boost mood-enhancing nutrients.

Can emotional eating be completely overcome?

While it may not be possible to eliminate emotional eating entirely, understanding and managing it can significantly reduce its occurrence and impact.

How long does it take to change eating habits?

Changing eating habits is a personal journey and can vary for everyone. Consistency and patience are key, and small changes can lead to significant results over time.

https://standingabovethecrowd.com/how-to-recognize-and-address-emotional-eating/

Emotional eating is something many of us face, often without even realizing it. Whether it’s reaching for a tub of ice cream after a stressful day or munching on chips when feeling bored, emotional eating can sneak into our lives and impact our health. But worry not! In this guide, we’ll explore how to identify emotional eating and practical ways to address it.

Table of Contents

1. Introduction to Emotional Eating2. Recognizing Emotional Eating3. Causes of Emotional Eating4. Strategies to Address Emotional Eating5. Conclusion6. FAQ

Introduction to Emotional Eating

We've all been there: that moment when a bad day at work leads to a craving for your favorite comfort food. Emotional eating is when we use food to cope with feelings instead of hunger. It’s a common behavior that can lead to unwanted weight gain and negative emotional patterns. But understanding it is the first step to taking control. Let’s dive deeper!

Recognizing Emotional Eating

Recognizing emotional eating means understanding the cues and reasons why we turn to food. Here are some signs to look out for:

1. Eating Without Hunger

If you find yourself eating even when you’re not physically hungry, it might be a sign of emotional eating. Pay attention to your body’s signals. Are you eating just because it's "time" or because of an emotional trigger?

2. Craving Specific Foods

Craving foods high in sugar or fat often points to emotional eating. These foods can provide a quick feel-good sensation, which is why they're so tempting when emotions run high.

3. Guilt After Eating

Feeling guilty or ashamed after eating is a strong indicator of emotional eating. Food should nourish and energize, not leave you feeling worse than before.

Causes of Emotional Eating

Understanding the root causes of emotional eating can help in finding solutions:

Stress

When the body is stressed, it releases cortisol, a hormone that can increase appetite. This often leads to cravings for "comfort foods".

Boredom

Eating can be a way to fill time or escape feelings of emptiness. If you're eating out of boredom, try engaging in a new hobby instead.

Emotional Triggers

Emotions like sadness, loneliness, or anger can drive us to seek comfort in food. Recognizing these emotions and addressing them head-on is crucial.

Strategies to Address Emotional Eating

Now that we’ve identified emotional eating, let’s explore some strategies to tackle it:

1. Mindful Eating

Practice being present when you eat. Pay attention to the flavors, textures, and sensations of your meal. This can help differentiate between physical hunger and emotional hunger.

2. Keep a Food Journal

Track what you eat and how you feel when you eat. This can help identify patterns and triggers, allowing you to make informed choices.

3. Find Alternatives

Instead of reaching for snacks, find other activities that bring joy and relaxation. This could be reading, taking a walk, or engaging in a creative hobby.

4. Seek Support

Talking to a therapist or joining a support group can provide valuable insights and encouragement as you work through emotional eating patterns.

Conclusion

Emotional eating is a challenge many of us face, but with awareness and the right strategies, it’s possible to take control. Recognize the signs, understand the causes, and implement strategies that work for you. Remember, you’re not alone in this journey, and every step forward is a step toward a healthier relationship with food.

#James Donaldson notes:Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes.Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use.Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.  #http://bit.ly/JamesMentalHealthArticleFind out more about the work I do on my 501c3 non-profit foundationwebsite www.yourgiftoflife.org Order your copy of James Donaldson's latest book,#CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy

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FAQ

What is the difference between emotional hunger and physical hunger?

Emotional hunger often comes on suddenly and craves specific comfort foods, while physical hunger builds gradually and can be satisfied with a variety of foods.

How can I tell if I’m eating out of boredom?

Ask yourself if you’re truly hungry or if you’re eating to pass time. Engaging in a different activity can help clarify your motivation.

Are there specific foods that can help with emotional eating?

Foods rich in fiber and protein can help you feel fuller longer. Additionally, incorporating fruits and vegetables can boost mood-enhancing nutrients.

Can emotional eating be completely overcome?

While it may not be possible to eliminate emotional eating entirely, understanding and managing it can significantly reduce its occurrence and impact.

How long does it take to change eating habits?

Changing eating habits is a personal journey and can vary for everyone. Consistency and patience are key, and small changes can lead to significant results over time. https://standingabovethecrowd.com/how-to-recognize-and-address-emotional-eating/

James Donaldson on Mental Health - Tips for Beating Test Anxiety

Study strategies and coping skills transform attitudes

Photo by Pragyan Bezbaruah on Pexels.com

Writer: Rachel Ehmke

Clinical Experts: Matthew Cruger, PhD , Ken Schuster, PsyD

https://www.youtube.com/watch?v=_3b5VC5mEcY&ab_channel=ChildMindInstitute

What You'll Learn

- Why do some kids feel anxious when taking tests?
- What are some ways kids can prepare for a test to feel less anxious?
- How can kids stay calm while taking a test?
- Quick Read
- Full Article
- Why some kids get test anxiety
- Feeling more confident
- Better study strategies
- During the test
- Finding success

Lots of kids get stressed out by taking tests. This is especially true of kids who have anxiety, ADHD or learning disabilities, who may feel less confident in school. Worrying that they won’t do well can make it harder to focus in the moment, but learning strategies to manage anxiety can help. 

Reducing anxiety starts with preparing for the test by using study techniques that will boost their confidence. Reviewing the specific test format and taking practice tests, if they can, will make them feel calmer. So can guessing the questions that might come up and practicing answering them. Looking for big themes in the material is another active way of studying that can help kids remember information. 

It’s important to make a plan of attack for the test itself. Kids can remind themselves that it’s okay to skip questions and come back to them. Avoiding spending too long on one question is usually a good idea too. Calming techniques like using a stress ball or taking deep breaths can also help. If your child has especially bad test anxiety, they may even qualify for accommodations like extra time or taking a break partway through.  

Finally, encourage kids to remember that it’s okay if they don’t know the answer. Sometimes the best way to manage anxiety is to accept when they don’t know something and move on to the next question.

When athletes are called upon to perform in high-pressure situations, many of them describe having peaked senses that they use to their advantage. They’re able to quiet their minds, zone out the audience, and make the catch. Kids with test anxiety have the opposite reaction.

“Anxiety also has the potential to shut you down,” explains neuropsychologist Ken Schuster, PsyD. “When kids are having test anxiety they can’t think clearly, they can’t judge things the way they could if they weren’t anxious. All of your other abilities get clouded up by anxiety.”

Why some kids get test anxiety

There are a number of different reasons why some kids might be more susceptible to anxiety. Test anxiety often goes hand-in-hand with learning issues. Children who have ADHD or a learning disability are often already feeling anxious about school, and when it’s time to take a test that sense can be heightened. “If I have ADHD and I am prone to inattention, if I start feeling anxious on top of that I’m going to have a lot more difficulty,” notes Dr. Schuster.

Likewise, when a student has a limited amount of time to take a test and knows that they process things slowly, they’re probably going to start feeling anxious.

Kids worried that they won’t do well, for whatever reason, are prone to more anxiety. Kids with an anxious temperament who worry about making mistakes or performing in general — from singing in music class to going up to bat at baseball — tend to feel more test anxiety. Kids who believe that they won’t do as well in a particular subject — like girls influenced by the stereotype that boys are better at math — may also be more prone to test anxiety in that subject.

Feeling more confident

The common denominator is that if you think you aren’t going to do well, you’re going to feel more anxious going in. “What I have seen when I work with kids who have test anxiety is they tend to say, ‘I’m so stupid,’ ” says Matt Cruger, PhD, a clinical psychologist at the Child Mind Institute. “That can’t be a helpful mindset to have when taking tests. In a more general way, I’m really trying to rehabilitate kids’ sense of themselves as competent learners.”

Learning strategies to bolster your confidence going into the test is a good approach. Often that starts with changing how you study. Dr. Cruger says that 90 percent of the students he works with don’t have an effective model of studying. “What they end up doing most often is rely on their memory of what they heard in class, or review their notes by reading them over,” he says. He helps them try other more active methods that give them more mastery over the material.

Better study strategies

Know the test format. “Imagine if you took the SAT but you never did any SAT prep. That could happen to a kid all the time,” says Dr. Cruger. “They studied the content but they didn’t know what the format was going to be, so they don’t feel like they are prepared.” So kids should try to find out what format the test will be. Multiple choice? True or false? Essay? A combination? Just knowing the format will help them feel more prepared and take away the shock they might feel when they are handed the test. And if it is possible to take some practice tests, do it.

Reorganize the material. Try to think about what the main ideas are in what the class has been studying. Outline the big events and issues, and think about the themes that unite them. This is a more active style of studying that helps kids think about what they have been learning in a different way from how it was presented, which will give them a richer understanding of it. And the better you understand something, the harder it will be to stump you.

Think about possible questions. Predicting and answering questions ahead of time helps kids gain more mastery over the material and feel more confident. But try to think flexibly. “We like our tests to require people to solve the problem, but often not in the way we taught them the problem,” warns Dr. Cruger. So if you know you will have some essay questions to answer, try to predict what the topics might be and practice writing your answer ahead of time. If you know there will be some word problems, think about how the things you’ve learned in class might be turned into a word problem. Look at the word problems that already came up on homework assignments.

During the test

Even after having done all you can to prepare, it’s still good to be armed with some strategies for getting through the test and putting the brakes on any anxiety you might start feeling in the moment.

Have a plan: Dr. Schuster says that kids who learn and use basic test-taking strategies tend to feel more confident. For example, he recommends:

- Don’t spend too much time on any one question.
- If it’s a multiple choice test, read each answer and then cross out the ones you know aren’t right to help yourself narrow it down.
- Pick an answer and stick with it — we all have the tendency to second-guess ourselves and it can lead to wasted time and wrong answers.

Break things up: When you start to feel panicked, look for a way to change the focus. For example, Dr. Cruger says that if he sees a question that really throws him off during a test — the kind of question that makes him think, “Is this written in English?!” — he will sometimes turn to the last page and answer the last question first. “Somehow breaking up the routine seems to be helpful for getting things done,” he says. “Other people have told me they do this, too.”

Practice calming techniques: Sometimes kids like to bring things like worry stones into tests that they can use almost like a stress ball. Practicing deep breathing and using mindfulness techniques can also be effective.

Accept when you don’t know something. Sometimes the best way to manage your anxiety is to accept that you don’t know the answer to a question and move on. If you feel like the test was unfair and didn’t give you a chance to show your knowledge, you can advocate with the teacher later.

Accommodations Some kids who really struggle with test anxiety may also be eligible for accommodations during test time. For example, some kids might need to get up and take a break during a test if they are really starting to panic and need to calm themselves down. Sometimes kids get more time because they aren’t working at an optimal speed because they’re experiencing low grade panic throughout the test. Kids may even be eligible for a modified version of the test.

Finding success

Sometimes it can be hard to convince kids to start using new study or test-taking strategies. “You always need to sort of sell kids on the idea of trying something different,” warns Dr. Cruger. This can be frustrating for parents and teachers, who only want to help, but Dr. Cruger points out that “Kids are being asked to learn lots and lots of stuff from very well-intentioned adults all the time.”

If they don’t understand the rationale behind a new study method, they probably aren’t going to adopt it, so parents and professionals working with kids should be explicit about how a new technique might be helpful.

But when kids start feeling like they’ve studied well and they know the material and they have strategies to fall back on if they need them, their attitudes going into a test will transform. And having the right attitude is important. “I think the best test-taking mindset is something along the lines of ‘I’m a monster, I’m going to kill this test. There’s no way I can be fooled or do badly,’ ” says Dr. Cruger.

Frequently Asked Questions

What are some tips to help with test anxiety?

The best ways to cope with test anxiety include planning and practice. Reviewing the specific test format and taking practice tests will make kids feel calmer. So can guessing questions that might come up and practicing answering them.

What are some strategies to help with test anxiety?

What can parents do to help kids with bad test anxiety?

Photo by Pragyan Bezbaruah on Pexels.com https://standingabovethecrowd.com/james-donaldson-on-mental-health-tips-for-beating-test-anxiety/