For many children and adolescents who struggle with social anxiety, the thought of returning to school and other in-person interactions has triggered increased anxiety symptoms. Early on in the pandemic many children and adolescents who struggle with social anxiety may have experienced relief. They may have experienced relief from bullying and social anxiety and may have worried less about their performance and how they are perceived by others.  Studies show that some children and adolescents who struggle with social anxiety reported an improvement in their symptoms of anxiety and depression since the start of the pandemic and their ability to attend school and other events remotely. Attending school virtually has decreased unpredictability and uncertainty which is the trigger for anxious symptoms in many children and adolescents. Many children and adolescents have become accustomed to attending school remotely. Therefore, some may be experiencing intensified anxious symptoms as they emotionally prepare to return to in-person school and activities.

What is Social Anxiety?

Social anxiety also referred to as Social Phobia, is a mental health condition where you may suffer from increased anxious symptoms and self-consciousness in social situations. You may experience a persistent fear of social situations and be watched or judged by others. This may affect work, school, and your other everyday activities and functioning. For children the median age of onset is 13-years-old, however, onset can also occur between the ages of 8 and 15-years-old (Psycom.Net).

For children and adolescents who struggle with social anxiety, they may be easily triggered by numerous situations, including engaging in conversations with others, speaking in public, making eye contact, entering rooms, using public restrooms, reading out loud, reading out loud, going to parties, eating in front of other people, starting conversations, and going to school or work. They may experience fearfulness of being judged in social situations or embarrassment, accidentally offending another person, experiencing increased anxious thought processes during conversations, or being the center of attention. Children may experience intensified worries in social situations, including school, play dates, and sports teams.

Those who experience social anxiety may avoid social stimulation and social events engaging in the cycle of avoidance. This can later lead to low self-esteem, poor social skills, depression, and increased negative thought processes.

Social Anxiety can cause many children and adolescents to experience high distress and may harm social relationships, academic performance, self-confidence, and academic performance.

What symptoms do those with Social Anxiety Experience?

Many children who struggle with Social Anxiety experience fear and anxiety manifested as meltdowns/tantrums, clinging, crying, freezing, or refusing to speak (psycom.net).  They may also experience several physical symptoms including:

• Rapid heartbeat
• Dizziness/Lightheadedness
• Stomach distress
• Muscle tension
• Inability to catch a breath
• “Out-of-body” sensation/ Disassociation
• Shakiness/Trembling

How you can support your socially anxious child?

Parents can assist children to cope with their Social Anxiety by helping them understand the nature and meaning of their mental illness and coping with their symptoms. Parents and mental health professionals can assist children to make connections between emotional responses, physical symptoms, and triggers to begin learning how to cope. Providing psychoeducation and providing normalcy in how anxiety impacts thinking and behavior can significantly impact the ability to cope with negative emotional experiences.

Helpful Coping Mechanisms for Children and adolescents who Experience Social Anxiety:

• Relaxation Strategies
  • The first step is to assist your child to understand physical responses to anxiety within their body and relax to utilize adaptive coping strategies.
    • Deep Breathing: Deep breathing has been effectively proven to calm the rapid heart rate and slow down breathing and feelings of dizziness. You can teach your child numerous deep breathing strategies, including ocean breathing, balloon breathing, and deep belly breathing (inhale for 4 seconds, hold, exhale for 6 seconds).
    • Progressive Muscle Relaxation: For those who experience intensified anxious responses they may experience tension and stress within their muscles. Progressive Muscle Relaxation teaches children to relax muscles and release tension throughout the body from arms, neck, and shoulders to feet and legs.
    • Imagery: As our thoughts have a powerful influence on our feelings guided imagery focusing on a calming environment, such as the beach, mountains, or sky, can significantly reduce intensified anxious symptoms.
  • Problem Solving Skills
    • Children and adolescents who struggle with social anxiety tend to engage in the cycle of avoidance. This may provide temporary relief, however, may worsen the anxious symptoms over time. Problems solving techniques can assist children to manage feelings of anxiety. Assisting your child to identify triggers that lead to social anxiety in order to discuss problem-solving skills can assist them to work through these anxiety-provoking themes or situations. For example, assisting your children to develop social skills through role-play and modeling can assist them to gain confidence and reduce anxiety symptoms.
  • Challenging Anxious Thoughts & Cognitive Reframing
    • Children and adolescents who struggle with social anxiety are sometimes overwhelmed with negative core beliefs which magnify anxious thoughts. They may experience anxious thoughts surrounding assuming worst-case scenario, believing that others view them negatively/struggling to differentiate between self-image verse others perceptions, personalization, etc. Therefore, examining evidence of the thoughts can reduce anxious feelings. Teaching children to recognize anxious thoughts, examine the evidence which does not support anxious thoughts, and replacing them with positive thoughts can assist in reducing anxious thoughts and symptoms.

If you would like personalized support and guidance on how you can support your socially anxious child, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation.

The post How You Can Support Your Socially Anxious Child first appeared on Specialized Therapy.

The post How You Can Support Your Socially Anxious Child appeared first on Specialized Therapy.

Have you been experiencing difficulty focusing, or been having difficulty with your motivation to do things you used to do or to plan for your future? These executive functioning skills are how our brains help us to set goals, create plans, and to carry out those plans. When we are experiencing a high level of stress, we hit a brick wall and all of those skills stop functioning properly.
With stress, an individual may feel overwhelmed and cannot make decisions, they may experience difficulty with organizing, planning, and getting started. An individual under extreme stress may lose interest in activities, have mood swings, and be unaware or deny poor decision-making.
To regain temporary focus, an individual might want to work on simple problem-solving strategies:
– First, they will need to identify what the problem is.
– Next, they can consider some alternatives and options and create a list of strategies to move forward.
– Next, they can create an effective plan by laying out the steps to that plan.
– Finally, they may consider creating the plan in writing and planning and initiating action for that plan.
Sometimes it is difficult to initiate these steps on your own and we can help guide you through that process. At Specialized Therapy Associates and Fx Med Centers, our therapists and specialists are trained to help guide individuals to carry out these goals and plans.
You may also be concerned about the way you are processing information, and at Specialized Therapy Associates we can evaluate the way you learn information for planning and processing potential. (What does she mean by processing potential?) Some of our evaluations include neuropsychological evaluations, ADHD evaluations, and dementia identification.
If you are interested in an evaluation, you can contact our offices at (201) 488-6678. All evaluations are being conducted virtually at this time.

Author: Jill Caruso, PsyD
Assistant Director, Specialized Therapy Associates
4 Forest Avenue, Paramus, NJ 07652
(201)488-6678

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The post Dr. Caruso has advice for Pandemic induced stress appeared first on Specialized Therapy.

The Food and Drug Administration and World Health Organization have classified heavy metals as toxic to human health because they interfere with normal physiologic function and cause an increased risk for cancer, dementia, neurotoxicity, kidney disease, liver disease, insomnia, emotional instability, depression, and in high enough doses, death (2,3,4).

Babies and children are even more susceptible to the dangerous health consequences of toxic heavy metal exposure because they are growing and developing at a rapid rate. Even low levels of toxic heavy metal exposure are linked to irreversible brain and developmental damage (1).  Research has shown that heavy metal exposure can cause a permanently reduced IQ and an increased risk for criminal and withdrawn behavior in children (1,5).

In November 2019, government officials requested internal documents from seven of the largest baby food and infant formula manufacturers in the U.S. based on studies that found high levels of toxic heavy metals in their finished products (6,7).

The brands under investigation included:

• Nurture, Inc. (makes Happy Family Organic and HappyBABY baby food)
• Beech-Nut Nutrition Company
• Hain Celestial Group (makes Earth’s Best Organic baby food)
• Gerber
• Campbell’s Soup (which makes Plum Organics baby food)
• Walmart (Parent’s choice)
• Sprout Foods, Inc. (Sprout Organic Foods)

Only four of the seven companies in question agreed to cooperate with the investigation (Nurture, Beech-Nut, Hain, Gerber) raising concern that the non-responders may have even higher levels of toxic heavy metals than their competitors.

All responding companies had arsenic, lead, and cadmium present in their baby food. Not all companies tested for mercury, but the ones that did had exceedingly high levels. On top of that, reports showed up to 91 times the arsenic level, 177 times the lead level, 69 times the cadmium level, and 5 times the mercury level allowed under existing regulations by the FDA and EPA.

How does something like this happen? Present-day industrialized food manufacturing processes raise the risk for heavy metal contamination in our food supply (including baby food!) through mechanical processing by means of heavy machinery or leakage from packaging materials (6).

What can you do to protect your child from heavy metal exposure in their baby food? Make your own! Making your own baby food is the best way to have control over your child’s exposure to heavy metals as well as know exactly what is going into their food from start to finish. Steaming fresh, organic fruits and vegetables (ex: apples, bananas, pears, peaches, sweet potatoes, carrots, peas) will retain nutrient quality and composition better than boiling. Puree cooked fruits and veggies with a small amount of water or breast milk until smooth and serve. Don’t add sugar, syrups, or artificial flavorings as these can be harmful to your child’s growth and development as well. Instead, try using cinnamon or mix in pureed sweeter fruits like apples or pears.

If you don’t have the time to make your baby’s food research baby food brands and infant formula that test for the presence of heavy metals, like Cerebelly.

Tune into our next newsletter for part 2 of “Raising awareness: the dangerous truth behind the toxins present in our food supply”.

Click here to sign up for the newsletter if you haven’t already!

1. https://oversight.house.gov/sites/democrats.oversight.house.gov/files/2021-02-04%20ECP%20Baby%20Food%20Staff%20Report.pdf
2. https://rarediseases.info.nih.gov/diseases/6577/heavy-metal-poisoning#ref_13375
3. Jan AT, Azam M, Siddiqui K, Ali A, Choi I, Haq QM. Heavy Metals and Human Health: Mechanistic Insight into Toxicity and Counter Defense System of Antioxidants. Int J Mol Sci. 2015;16(12):29592-29630. Published 2015 Dec 10. doi:10.3390/ijms161226183
4. https://www.fda.gov/food/chemicals-metals-pesticides-food/metals-and-your-food
5. Pan S, Lin L, Zeng F, et al. Effects of lead, cadmium, arsenic, and mercury co-exposure on children’s intelligence quotient in an industrialized area of southern China. Environ Pollut. 2018;235:47-54. doi:10.1016/j.envpol.2017.12.044
6. Vella C, Attard E. Consumption of Minerals, Toxic Metals and Hydroxymethylfurfural: Analysis of Infant Foods and Formulae. Toxics. 2019;7(2):33. Published 2019 Jun 8. doi:10.3390/toxics7020033
7. Gardener H, Bowen J, Callan SP. Lead and cadmium contamination in a large sample of United States infant formulas and baby foods. Sci Total Environ. 2019;651(Pt 1):822-827. doi:10.1016/j.scitotenv.2018.09.026

The post Toxic Heavy Metals in Baby Food – What To Do! first appeared on Specialized Therapy.

The post Toxic Heavy Metals in Baby Food – What To Do! appeared first on Specialized Therapy.

When we’re faced with unprecedented challenges, it causes us to lose motivation and retread back to our old ways, making it difficult to follow through on our resolutions year-round. A perfect example is this past year with the coronavirus pandemic, a challenge we’ve never faced before! As a collective, 2020 started off with the best of intentions, but unbeknownst to us- a global catastrophe stripped us from all inspiration and granted some of us permission to slip back into our old habits to find safety and comfortability during such an unprecedented time.

Nevertheless, New Year’s resolutions have the best of intentions, they’re a stimulus for growth, turning over a new leaf, leveling up to become a better version of ourselves. Despite naysayers that proclaim New Year’s resolutions are meant to be broken, there is evidence that shows resolutions have the potential to be a successful tool¹ as a new beginning, a chance to start over, an opportunity to embark on a new journey that supports overall physical and mental health and well-being.

Research has shown that New Year’s resolutions that are restriction and avoidance-oriented are far less successful than those that are approach-oriented¹. This is probably why dieting, weight loss, and detox programs are unsuccessful and tend to lead to rebound weight gain and a disordered relationship with food, diet, and exercise.

Instead, focus on making SMART goals this year! SMART goals are specific, measurable, action-oriented, realistic, and time-lined. SMART goals are designed for success by making small, approachable short-term goals instead of BIG, overwhelming end-stage goals. Tackling one small goal at a time builds confidence which is foundational for success.

Having trouble knowing where to begin? Here are some SMART goals that benefit everybody!

Lower your sugar intake:

Sugar is a naturally occurring energy source found in carbohydrates derived from fruits, vegetables, and whole grains. However, the sugar in our food supply today is much different than what it was over a hundred years ago. Since the early 20^th century, sugar consumption has increased dramatically due to the industrialization of food which has allowed sugar to be easily added to processed foods and beverages in its highly caloric, refined form. Now, refined sugar is ubiquitous in our food supply and is found in almost every packaged and processed food (i.e., cookies, cakes, pretzels, pies, pastries, cupcakes, muffins, crackers, chips, white bread) and convenience food (take-out, fast food, convenience store/gas station food). It’s also added to canned foods, bread, cereals, yogurts, and seemingly healthy granola bars and juices.

It is no coincidence that with the increase in sugar consumption from low-quality, nutrient-poor ultra-processed foods has come with an accompanying increase in chronic diseases like type 2 diabetes, obesity, depression, anxiety, IBS, metabolic syndrome, cancer, Alzheimer’s, non-alcoholic fatty liver disease, high blood pressure, heart disease², and the list goes on…

Sugar comes in many forms and goes by many different names. Artificial sweeteners are no better for our long-term metabolic health as an alternative to refined sugars. In fact, these stand-in sugar substitutes have actually proven to cause more harm than good by negatively altering insulin sensitivity and raising the risk for other health conditions like cancer³.

Some helpful tips for lowering your sugar intake:

1. Increase consumption of high-quality fats

Examples- extra virgin olive oil, avocado, avocado oil, grass-fed organic animal products (meat, dairy), ghee, raw nuts, and seeds.

2. Increase consumption of high-quality protein

Examples- organic, pasture-raised, non-GMO poultry and grass-fed beef; organic, non-GMO plant-based proteins like tofu, tempeh.

3. Increase consumption of fiber in the form of fruits, vegetables, whole grains, sprouted beans and legumes

Examples- berries, apples, pears, cherries, broccoli, cauliflower, leafy green vegetables, onions, and garlic; oats, quinoa, brown rice, teff; sprouted lentils

4. Decrease alcohol consumption

Do it the SMART way:

Small- Start with one or more of the above interventions and once you feel comfortable and confident doing that, add another.

Measurable- Keep a journal and write down how you feel eating less refined sugar and drinking less alcohol. At first, it may be a challenge- and that’s to be expected! Write down everything you’re feeling. Refer back to the journal when experiencing difficulties staying on course, this will remind you of the progress you’ve made, how far you’ve come, and inspire you to keep going.

Attainable- Make a grocery list of whole foods before going shopping and stick to the items on the list! For whole foods recipe inspiration, click here to explore our Specialized Therapy Associates Pinterest board!

Realistic- You don’t have to cut out all sugar at once unless otherwise directed by your doctor. Instead, focus on cutting out one or two major sources of refined sugar in your diet- like soda, sweetened beverages, fast food, or go-to snacks like chips, pretzels, or desserts. Then, after you successfully do so, proceed to cut out more and more sources of refined sugar and carbohydrates in your diet.

Time-line- Give yourself a few days to adjust to cutting out the major culprits of refined sugar in your diet. After you’ve successfully done so, remove more sources of refined sugar. Aim for complete removal of refined sugar in your diet and elimination of highly processed foods in a timeline of 3 to 6 months.

Increase physical activity & movement

There is no question that physical activity plays a major role in the status of our metabolic health. The sedentary lifestyle of Americans in the 21^st century has come with innumerable health consequences. We know that physical activity helps with weight maintenance and weight loss, increases insulin sensitivity, lowers our risk for heart attack and stroke, cancer, diabetes, cognitive decline, polycystic ovary syndrome, depression, anxiety, osteopenia, sarcopenia, and osteoporosis⁴. To date, we know that physical activity is one of the most critical means of disease prevention, and yet, we still struggle with making time for it in our fast-moving lifestyle.

Exercise, by definition, is planned, structured, and intentional movement with the objective of achieving a fitness-oriented goal or maintaining physical fitness⁵. For some, exercise can be an incredible outlet for stress and boosting mood and energy levels. If that’s you, great! Aim for achieving 30 to 60 minutes of light to moderate-intensity exercise in the form of aerobic exercise (i.e., brisk walking, jogging, cycling, Pilates) or strength training (weightlifting, kettlebell squats, dumbbell training, etc.) every day.

For others, structured exercise can be a daunting, mundane, and dreaded task that we force ourselves into with the hope of gaining some sort of health benefit. If that sounds more like you, you’re not alone! Regimented exercise is not the only kind of movement we benefit from.

We also benefit from physical activity, a different form of exercise because it can be either structured or unstructured and typically consists of activities you enjoy while still reaping the metabolic health benefits. Structured physical activity may look like walking, riding your biking, hiking, swimming, dancing, yoga, or rollerblading. Examples of unstructured physical activity consists of activities that coincide with daily living such as playing with your children, cleaning the house, gardening, folding laundry, grocery shopping, washing dishes, walking your kids to school, taking the stairs⁵, etc. These types of unstructured physical activity and movement add up and result in increased calorie expenditure which may lead to weight loss over time.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Here are some helpful tips for increasing your physical activity:

1. Take the stairs instead of the elevator.
2. Go for walks on your lunch break or take time to stretch in between meetings.
3. Have a dance party in the morning while you’re getting ready for your day.
4. Stand up while folding laundry or doing desk work.
5. Clean daily- washing windows, vacuuming, mopping.
6. Do some form of pushups, squats, jumping jacks, or walking in place while watching TV.

Do it the SMART way:

Small- If you’re not an exercise buff, start incorporating small bits of movement a few times a week and work yourself up to incorporating movement into your daily routine.

Measurable- Write down the exercise or structured/unstructured physical activity you do and use a tracking app like myfitnesspal to look up how many calories you’re burning while doing so and log it in a journal.

Attainable- If engaging in a structured exercise routine, start with light workouts 15-20 minutes a day, and gradually work your way up to longer time and intensity. If you’re trying to increase your daily movement, start with performing one of the abovementioned activities for 5-10 minutes when you have moments of downtime throughout the day.

Realistic- Don’t feel the need to make any drastic changes to your daily routine to incorporate rigorous exercise and physical activity. Start slow and gradually increase duration and intensity once your body adjusts. This will help avoid burnout.

Timeline- Aim for goals that are suitable for you and your lifestyle. There’s no rush to meet any fitness deadlines unless otherwise specified by a doctor, or yourself. Instead, focus on enjoying the movement you do incorporate into your routine to make sure its sustainable.

Note: Please consult your physician or health care practitioner before starting any new exercise regimen to ensure it is appropriate for you.

Be more mindful

Mindfulness is about paying attention in the present moment, on purpose, without judgment. Mindfulness means being able to bring direct, open-hearted awareness to what you are doing while you are doing it. Practicing mindfulness helps you tune into what is going on in your mind by bringing awareness to your thoughts and emotions as well as your body by paying attention to any internal or external physical sensations. Mindfulness can be practiced in a variety of ways- meditation, breathwork, walking in nature, exercise, physical activity and movement, cooking, eating, everyday tasks like laundry, cleaning, or even making your bed. There are countless moments throughout the day where one can practice mindfulness- ironically enough, you just have to pay attention to when those moments present themselves.

Mindfulness encourages curiosity and compassion for individuals and their environment. the evidence is clear that incorporating mindfulness into your lifestyle has a profound impact on our experience as human beings by tapping into a transcendental, restful state that beneficially alters our physiology thus improving quality of life. Practicing mindfulness has been linked to decreased anxiety, stress, depression, mood balance and regulation, emotional reactivity⁶ aging, improved immune function⁷, chronic pain management^8,9, and better sleep¹⁰

Tip for increasing mindfulness:

1. Go for a walk outside, pay attention to your surroundings. The way the air smells and feels on your skin, the sounds of the wildlife or cars passing by, the color of the foliage, how your feet make contact with the earth with every step.
2. Be present while eating by paying attention to the way food tastes, think about where it came from, the journey it took to make its way onto your plate, what senses its satisfying, the texture, smell, and sound it makes while chewing.
3. Practice mindful breathing. Take deep breaths and pay attention to how your belly rises and falls with each breath. Feel your chest expand with air and release entirely.

Mindfulness is a personal journey, there’s no right or wrong way of practicing it. Simply, try and pay attention to the routine motions of your life and practice gratitude for being alive rather than simply existing.

You can implement the abovementioned New Year’s resolutions by yourself, but research has shown that working in groups of people with the same or similar goals yields higher success rates and longer-lasting behavior change¹¹. Working in a group setting also provides a means of accountability and support when facing challenges to keep you on track with integrating new habits in order to reach your goals. Call 201-488-6678 to take advance of new groups Specialized Therapy Associated is offering this January!

Did you know we have a Board Certified Health and Wellness Coach on staff? If you would like personalized support and guidance on how to implement any of the above suggestions, please call Specialized Therapy Associates at 201-488-6678 to schedule your complimentary consultation. Our Health Coach, Anna Sandbank, LCSW, INHC, NBC-HWC will speak with you to learn more about your goals, and how she can support you to make them a reality in 2021.

By Taylor Groff, MS, Functional Nutritionist

About the Author:

Taylor Groff is a functional nutritionist that specializes in using evidence-based nutrition and food as medicine to treat the root cause of any illness- physical, emotional, and/or metabolic- that affects our ability to live a happy, healthy, and fulfilled life. Taylor helps move individuals into a state of optimal health by providing the tools and resources necessary to make informed health choices through teaching basic nutrition principles and providing personalized nutrition plans. Taylor focuses on the client as an individual with their own genetic uniqueness, health history, lifestyle, and cultural influences, and designs a food plan that is personal to them based on their health needs to ensure compliance for sustainable success.

Taylor has her M.S. in Human Nutrition and Functional Medicine from the University of Western States and her B.S. in Biological Sciences from Rowan University. She enjoys being outside in nature, going for hikes with her dog, and cooking healthy recipes. Taylor works alongside our Board Certified health coach, Anna Sandbank, designing personalized nutrition plans for clients.

References:

1. Oscarsson M, Carlbring P, Andersson G, Rozental A. A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One. 2020;15(12):e0234097. Published 2020 Dec 9. doi:10.1371/journal.pone.0234097
2. Stanhope KL. Sugar consumption, metabolic disease, and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
3. Purohit V, Mishra S. The truth about artificial sweeteners – Are they good for diabetics?. Indian Heart J. 2018;70(1):197-199. doi:10.1016/j.ihj.2018.01.020
4. Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012;2(2):1143-1211. doi:10.1002/cphy.c110025
5. Ceria-Ulep CD, Tse AM, Serafica RC. Defining exercise in contrast to physical activity. Issues Ment Health Nurs. 2011;32(7):476-478. doi:10.3109/01612840.2010.525692
6. Keng SL, Smoski MJ, Robins CJ. Effects of mindfulness on psychological health: a review of empirical studies. Clin Psychol Rev. 2011;31(6):1041-1056. doi:10.1016/j.cpr.2011.04.006
7. Black DS, Slavich GM. Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Ann N Y Acad Sci. 2016;1373(1):13-24. doi:10.1111/nyas.12998
8. Hilton L, Hempel S, Ewing BA, et al. Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis. Ann Behav Med. 2017;51(2):199-213. doi:10.1007/s12160-016-9844-2
9. Banth S, Ardebil MD. Effectiveness of mindfulness meditation on pain and quality of life of patients with chronic low back pain. Int J Yoga. 2015;8(2):128-133. doi:10.4103/0973-6131.158476
10. Black DS, O’Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494-501. doi:10.1001/jamainternmed.2014.8081
11. Paul-Ebhohimhen V, Avenell A. A systematic review of the effectiveness of group versus individual treatments for adult obesity. Obes Facts. 2009;2(1):17-24. doi:10.1159/000186144

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The Coronavirus (COVID-19) has had an affect on the mental health of adults, children, and teenagers. Socialization with friends and peers has been limited because of the quarantine, causing many teenagers to feel isolated and withdrawn. Now that teenagers are returning to school, the affect of COVID-19 on their mental health is even more apparent. Many activities including sports have been postponed or cancelled. Students are unable to socialize with their friends at school due to safety precautions, and some schools remain all-virtual during this time.

Many of these changes can cause teenagers to appear sad, down, disappointed, and angry or irritable. If your teenager’s mood has changed, you may be wondering how to tell the difference between sadness and clinical depression. It is valid to  have concerns about your child’s mental health during this stressful time.

 Signs and Symptoms of Depression in Teens

1. Social isolation and withdrawal. Be aware if your teen has started to isolate from family, friends and peers.
2. Negative self-talk and self-criticism. Listen to what your teen is saying. If they are making negative self-statements such as “I’m a failure,” “Everything I do is wrong,” or “I’m useless,” this could be a sign of depression.
3. Hopeless self-talk. Similarly, be aware if your teen is making hopeless statements such as “What’s the point” or “I just can’t do this anymore.”
4. Academic changes or decline. Another sign of depression may be a decline in academic performance.
5. Physical complaints, such as headaches and stomachaches, can be connected to depression.
6. Increase in reckless behaviors, including substance use. Teenagers who struggle with mental health disorders may be more likely to self-medicate using substances or engaging in other impulsive behaviors.

Talking to Your Teen About Mental Health

1. Validate, Validate, Validate. It is important to let your teenager know that you can understand things have been hard. Let them know that if you were in their shoes, you might feel the same way. Express your love, care and concern.
2. Ask them how they are feeling. Don’t make assumptions about what your observe. Encourage your teen to use ‘feeling words’ such as  ‘sad,’ ‘mad’ or ‘worried.’
3. Stick to the facts and be specific. Let your child know what symptoms and behaviors concern you. Ask them if they have noticed the same concerns. You can also ask them what they think about a particular concern (i.e. ‘I noticed your grade went from an A to a C, what do you think is going on there?’).
4. Let your child know that you want to speak to them, and choose a day and time together. This can allow them to feel they are participating in the conversation, and can also help them feel more prepared for a conversation.

 Getting Help and Support

Helping your teenager get help and support can be an important part of showing your care for them. Teenagers may want to speak to an objective person about their problems, such as a therapist or counselor. You can explore support services at your teenager’s school, such as school counselors or a Student Assistance Counselor (SAC). It can be very helpful to find a therapist for your child to speak to as well. Keep in mind that if you have safety concerns for your child, or if they are making statements about self-harm or suicide, then it is recommended for you to bring your child to a local emergency room to keep them safe.

PerformCare NJ offers a list of treatment resources and support resources for youth, parents and caregivers. You can visit their website here: PerformCare NJ Resources

The New Jersey Hopeline is a 24/7, confidential peer support and suicide prevention hotline. Hotline specialists can provide youth and family with resources and referrals for additional help during a challenging time. The phone number is 1-855-654-6735.

2nd Floor Youth Helpline is a 24/7 helpline available to youth ages 10-24, to provide support and to help come up with solutions to problems. 2nd Floor can be reached by phone or text message at 1-888-222-2222.

If you would like more information about therapy treatment services for your teenager, or for family therapy, please contact Specialized Therapy Associates at (201)-488-6678 to make an appointment. You can also visit us online at Specialized Therapy.

The post Mental Health and COVID-19: How to Talk to Teens About it first appeared on Specialized Therapy.

The post Mental Health and COVID-19: How to Talk to Teens About it appeared first on Specialized Therapy.

Apprehension about kids and technology is nothing new. Years ago, when it was first introduced, cable television was considered to be a serious risk to the healthy development of children. Today we don’t think twice about it. Closed-mindedness or even fear about new technology holds us back from developing a balanced view of the benefits and risks associated with it. The truth is that technology allows children access to invaluable resources and learning opportunities but also creates real parenting challenges.

Digital literacy and effective parenting

Digital literacy refers to the set of skills we need to survive in the digital age, including communication and collaboration on social media, the ability to find, select, and evaluate information, cultural and societal understanding, and critical thinking. Parents who spend time to become digitally literate are able to make informed decisions. They know and enforce limits appropriately. Digitally literate parents are able to effectively and fairly  moderate the duration, content, and quality of their child’s digital involvement.

Effective parenting requires a balance between flexibility and firmness. Restricting children builds resistance, while guiding them builds judgement. Several strategies to use in communicating about digital use include:

•Offer information about choices, consequences and responsibility

• Prepare, don’t scare

•Offer problem solving and guidance

•Be firm about your expectations and values. Encourage and support your child’s curiosity by demonstrating how the internet can be used as a tool for learning and self-discovery.

Prepare your children for a healthy digital behavior.

Talk to your child about internet safety and their growing digital literacy before it becomes an issue. It is important for every parent to understand that information in the cyber-universe is permanent and not difficult to retrieve to be used against you given proper motivation.  It is  very important to ask your children who they talk to online or if they have friends they only know online. Find out If they talk to someone who upsets or worries them. Make sure they feel they can come to you if they have any uncomfortable exchanges on the web. Are they sharing pictures of themselves? Make sure your child knows that they can talk to you if they are feeling pressured into sending or receiving personal or sexual images.

Warning signs of problematic digital behavior: What signs to look for.

Secretive behavior, evasive answers, excessive time spent on the internet. Upset during or after use. Late night or all-night texting. Diminished in person social contact.

Remember:
As James Baldwin states “Children have never been very good at listening to their elders, but they have never failed to imitate them.” A parent who is constantly on their phone encourages the same behavior in their children.

At times, we may feel powerless to establish a more effective parenting style that balances between flexibility and firmness and need help of a professional to ease our mind and guide us on a more fruitful path. To get help you want, please call 201-488-6678, click here,  or fill out a form below.

The post Digital Literacy: How can Parents be Prepared first appeared on Specialized Therapy.

The post Digital Literacy: How can Parents be Prepared appeared first on Specialized Therapy.

Increasing your immunity during the Crononavirus seems like a daunting task. It seems like there are a million things we can’t control, one of the things we can influence is our health, resilience, and well-being.

While these tips will not guarantee you won’t get sick, they will enhance your body’s ability to fight infection and can support recovery if you do get sick. Of course, follow the recommendations of the CDC, World Health Organization, your local officials, and personal physician.

Tips to Strengthen Your Immunity

Stay well hydrated with plenty of fresh filtered water. Aim for half of your body weight in ounces. If needed, add slices of citrus, berries, or even fresh herbs to your water for added flavor without added chemicals or sweetener.

Eliminate alcohol and added sugars. According to MD Mark Hyman,  “Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starch and sugar will help your immune system function better.” Use fruit such as grapes, pineapple, or berries to satisfy a sweet tooth. If sweetener is called for, try small amounts of organic, raw, local honey.

Get 7-8 hours of quality sleep. If you are having difficulty sleeping, take a warm bath before bed. Reduce light, especially blue light and noise. Use a sound machine or white noise app. Try a meditation app and stay off media or other charged content for 2-3 hours before bed.

Add in gentle to moderate movement. Rigorous workouts are not needed to support immunity. In fact, extreme workouts or fitness regimens may increase inflammation (do not engage in vigorous exercise if you are sick). Good choices include walking, biking, yoga, or low-intensity interval training.

Get plenty of sunshine. While keeping a safe distance from others, try to get outside when the sun is out. The sun is our original source of vitamin D. It helps regulate circadian rhythms, and can enhance sleep, energy, and mood. Get your D levels checked to determine how much you may need to supplement.

Maintain a Sense of  Social Community

Staying  connected to family and friends online or by phone is one way to improve immunity during the coronavirus pandemic. Isolation affects our mental and physical health. Join an online community of like-minded individuals or connect to one of the many global gatherings that are being offered for free during this time.

Laugh. Ever hear the phrase, “laughter is the best medicine”? Laughter increases feel-good chemicals in the brain, boosts mood, and reduces stress. Watch something silly like babies giggling, look up goofy riddles, or play games with your kids.

De-stress. High levels of stress compromise your immune system. Use meditation, mindfulness, and breathing practices. Spend time in nature. Reduce your exposure to sensationalized news stories.

Increase whole nutrient-dense foods, especially vegetables. If you ever wanted to see what the recommended 7-9 servings of vegetables look like, now’s the time. See below for a few immune-boosting superstars:

Foods to Add-In

Whole food sources of protein: pastured eggs, grass-fed meats, wild cold-water fish, lentils, organic tempeh if plant-based. Foods high in zinc including seafood, grass-fed meat, and eggs. Other vegetarian options high in zinc include pumpkin seeds, sesame seeds, dark leafy greens, beans.

Foods high vitamin C including in lemons, another citrus, red bell peppers, Camu Camu, spinach, sweet potatoes, broccoli, strawberries, and kiwi.

Foods high in probiotics: onion, garlic, asparagus, artichokes, jicama, chicory root
Anti-inflammatory, antimicrobial herbs, and spices such as ginger, garlic, turmeric, cinnamon, thyme, oregano, rosemary, and cayenne pepper. Filtered water, herbal teas, raw coconut water. Broth and soups, preferably homemade.

• Foods to Eliminate to boost Immunity during the coronavirus
  • Excess caffeine
  • Alcohol
  • Refined sugar
  • Processed foods
  • Dairy
  • Not food, but smoking and vaping are risk factors for an illness of all types.

While this is a time of heightened anxiety, remember that this too shall pass. If you are experiencing anxiety or would like support to implement the above strategies, reach out for support from a qualified professional.

Call 201-488-6678 to access virtual mental health or health and lifestyle coaching services.

By Anna Sandbank, LCSW, INHC, Director of Integrative Mind-Body Health, Specialized Therapy Associates, Fx Med Centers, Xceptional You

Disclaimer: This post is for informational purposes only. It does not constitute medical advice or replace treatment or intervention by a qualified medical or mental health professional.

The post Immunity During the Coronavirus and Beyond first appeared on Specialized Therapy.

The post Immunity During the Coronavirus and Beyond appeared first on Specialized Therapy.

Does that sound worrisome to actually hear your child may have Autism? You may have been to a parent teacher conference and the teacher mentions that your child has odd behaviors or a certain type of “Quirkiness” which makes them unique. Having Autism is very unique. A person with Autism uses more of their temporal and occipital lobes than the frontal lobes of their brain. What that means  is that they are more adept at following patterns because of their perception and recognition of patterns. They may favor visual experiences because of this as well. By using less of their frontal lobes they may not have as much strength in planning and decision-making as someone without Autism. The result of this is that we have to focus on the strengths of the individual and not to try to have them fit into a preconceived model of learning. We may have to do it their way instead of them doing it the old way.

Your child may not have all of the symptoms to get a diagnosis of Autism but they may have some attributes. Understanding your child and supporting them will help them in their future development.
Here are some common symptoms of someone who may be on the Autism spectrum:

• Difficulty developing friendships

• Selective Mutism

• Lack of empathy

• Unable to make eye contact

• Being socially awkward

• Specific/Focused Interests

• Compliance with routines

• Pattern recognition

• Poor motor skills

The symptoms may sound limiting in today’s society but with awareness and understanding of an individual on the Autism spectrum, these symptoms can be perceived as strengths instead of weaknesses.
Here are some positive attributes that are also seen in someone who may be on the Autism spectrum:

• Honesty – whether they are giving someone positive or negative information their statements will reflect their feelings

• Living in the moment – Instead of distractions such as social cues, individuals on the spectrum depend on sensory input around them. They are practicing mindfulness by being in the present moment without years of studying how to do that!

• Not typically judging others – more accepting of other’s differences

• Less focus on materialism

• Less likely to play mind games with others

• Fewer hidden agendas

If you or your child could benefit from speaking to a therapist about issues associated with Autism, please contact Specialized Therapy Associates at (201) 488-6678 to make an appointment.

The post Could your child be on the Autism Spectrum? first appeared on Specialized Therapy.

The post Could your child be on the Autism Spectrum? appeared first on Specialized Therapy.

Gender identity and expression are key elements to the way a child or teen perceives themselves and the world around them. For transgender children and teens, acceptance and support from family is essential.

Research has shown that support from family can reduce the risk of anxiety, depression, and substance abuse in trans children and teens. Furthermore, family support can prevent suicide and self-injurious behaviors. Familial support can help reduce the impact of bullying that a transgender child or teen may experience socially.

What is Gender Dysphoria?

Gender dysphoria is not considered a mental illness. Gender dysphoria means that a person identifies as a gender that is not the same as the gender they were assigned at birth. Transgender teens and adults often experience a feeling of disconnect between their assigned gender and how they identify themselves. This gender dysphoria can cause emotional pain. This is especially true when their feelings are not understood or validated by others.

5 Ways to Support your Transgender Child or Teen

1. Express unconditional love and support to your child.
2. Advocate for your child to promote a safe and secure environment at home and at school.
3. Encourage your child to advocate for themselves.
4. Educate yourself about supporting your transgender child. Explore resources and support groups.
5. Use the preferred gender pronouns and names for your child (ask them!)

More Resources

The Trevor Project provides multiple resources to support LGBTQ youth.
PFLAG supports the families, friends and allies of LGBTQ people and provides information on support groups around the country.
The Human Rights Campaign provides a transgender children and youth page.

For additional support, consider seeking therapy services for yourself, your family, or your child. For information about therapy services, please contact Specialized Therapy Services Intake department at (201)-488-6678 or contact us online at Specialized Therapy Associates.

The post Why is Familial Support Important for Transgender Youth? first appeared on Specialized Therapy.

The post Why is Familial Support Important for Transgender Youth? appeared first on Specialized Therapy.

Protecting the Gift: Keeping Children and Teenagers Safe (and Parents Sane) by Gavin De Becker

 

DeBecker advises parents to trust their intuition about a situation and avoid engaging in denial about a situation’s danger. He tells parents not to rationalize, justify, minimize, make excuses or refuse to believe the signs of trouble. De Becker suggests that parents minimize their time spent worrying about risks to their children. If a person is worrying about something happening in the future, it probably isn’t going to happen. He points out that when a dreaded situation is actually about to happen, people don’t worry; they take action. Fear is a response to what is about to happen. Worry is something in your imagination or memory. Thus, trusting your intuition is the opposite of living in fear.

Survival Signals

DeBecker describes signals that indicate danger. He calls them forced teaming, charm and niceness. This includes offering too many details, typecasting, loan-sharking, an unsolicited promise and discounting the word ”No”. Some of these are just what they sound like. The others need to be read about to see what he is talking about.

De Becker looks at some rules that parents tell their children. For example, he discusses “Never talk to strangers”. He makes the point that when you tell your child what to do in your absence or that doing so will keep him/her safe, you are sharing a parental duty with the least qualified person available. De Becker says that if a child is lost in public, the ability to talk to strangers is the single greatest asset they could have. For him the bottom line is not strangers, it is strangeness. Therefore, something not seeming right is what triggers our intuition and this is what he advises us to trust.

Advice for Parents 

De Becker offers advice to parents about how to deal with potential danger from babysitters and nannies. He advises parents to get to know the parents in the home where their children want a sleepover. He gives advice to parents on how they should educate their children about sexual predators.
De Becker suggests to parents that they be assertive in assuring themselves about the trustworthiness of all of the adults in their child’s school. He talks about protecting a teenage daughter from those who won’t respect her rights and protecting sons from guns and from friends from troubled families.

I hope that this information has been helpful to you with some suggestions about protecting your children. Sadly, there’s no guarantee that even with the information from this blog or even from the whole book, which is definitely worth reading, that something bad could happen to a child. We all need to take personal responsibility for our safety and the safety of our loved ones when it comes to danger.
If you are dealing with one of the situations described in this book, you might want to discuss this with one of the therapists at Specialized Therapy Associates. Please call us at 201-488-6678 to speak to our intake coordinator to set up an intake for yourself and your child.

The post Protecting our Children : Learn the Survival Signals first appeared on Specialized Therapy.

The post Protecting our Children : Learn the Survival Signals appeared first on Specialized Therapy.