Tag: Anxiety

Ask the Experts: Feeling Safe in School

This article originally appeared in Macaroni Kid on May 13, 2021, by Cindy Mailhot, LCPC, LADC, CCS; Health Affiliates Maine. 

Question: My daughter was touched sexually without consent by a classmate last year. She has not had in-person classes with the student this year due to mostly remote classes. She has lately been expressing a lot of anxiousness about seeing him in person when classes resume to normal. How can she best prepare for seeing him again and feeling safe? (The school is aware and spoke to the boy and his parents when this happened. He received a school suspension.)

Answer: I can just imagine how stressful this situation has been for your daughter and for you as a parent. You are doing an amazing job as a parent in supporting your daughter and working with the school to ensure her safety and sense of safety with the world around her.

Not knowing the age of your daughter, here are some suggestions for a variety of ages:

  • Work with the school to determine a schedule and plan that involves minimal interactions with this other student and a plan for when interaction may happen.
  • Sit down with your daughter and review the potential spaces and places she expects to see this other student in school–in the classroom, in the halls, at lunch. Explore the possible interactions she can imagine (good and bad) and brainstorm how she might manage in different situations–walk away, go to the principal or guidance counselor’s office, find her friend group, calmly but firmly say “leave me alone.”
  • Try to understand her “ideal” situation and brainstorm how that might be able to happen.
  • Remind her that the other student might be feeling awkward and uncomfortable, too, and may also be worried about seeing her.
  • Find out what the return to the classroom will look like and perhaps try a trial run rather than going back full-speed immediately.
  • Find out who her supports would be in the school if she’s having a difficult time and work on familiarizing her with these supports (if she isn’t already familiar with them) so she might feel more comfortable seeking help if needed.
  • Explore who the safe people are to talk to if something were to happen that she is uncomfortable with.
  • Stay hopeful. Try something on this list each day. Dwell on thoughts of when the pandemic ends and of all the things you will want to do and explore with your child. Do not hesitate to reach out for help.
  • Find one friend that can be her “buddy” for the first few days or weeks, so she won’t feel alone as she gets a feel for the situation.
  • A transition object from home that she can keep in her pocket that reminds her of your unconditional love and support throughout her day may ease the transition.
  • Provide plenty of opportunities to discuss her worries and concerns with you and anyone else she might feel comfortable with.

To know if she’s adjusting well, keep the lines of communication open. Check-in with her regularly and ask how she’s feeling, if the plans that were made are working and if anything needs to change. I also recommend that you watch for behavior changes. If you notice anything concerning (you know your daughter best), reach out to a mental health specialist for assistance. Behavior changes could include a change in social activities, isolation, sadness, anger, acting out, or essentially any behavior that is outside the norm for your child.

 

Cindy Mailhot, LCSW, CCS is a clinical social worker and the Assistant Director of Outpatient Therapy at Health Affiliates Maine.

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Posted on by Author Hanna Gilleyin Categories Macaroni Kid, Q+ATagged , , , , ,

Ask the Experts: Mom’s Concern—My 17-year-old Son Smokes Marijuana

This article originally appeared in Macaroni Kid on April 29, 2021, by Luanne Starr Rhoades, LCPC, LADC, CCS; Health Affiliates Maine.  

Question: I recently found out my 17-year-old is smoking marijuana. He said he does it to help with anxiety and that he finds a lot of relief in it. I don’t love the idea at all, but I also feel powerless to stop him. How can I talk to him about the risks but also be supportive if I lose this battle?

Answer: This is a difficult time for parents. At 17, your son is on the cusp of becoming a legal adult. This can give teens a feeling of not needing guidance or permission. Passing the milestone of 18 will not suddenly make him mature enough to all make decisions that are in his best interest. However, if your son is just starting to use at 17, studies show he is less at risk than a teen who starts at a young age, who smokes/vapes for years. A University of Montreal study says that the more teenagers delay smoking marijuana (cannabis) until they are older, the better it is for their brains, but there may be little ill effect if they start after age 17. That may give you some comfort. However, the human brain takes 26 years to reach full development so introducing substances does have risks when it comes to full potential.

That being said, I find a troubling issue in your question. What is causing the anxiety at age 17 for him to self-medicate with marijuana to relieve it? Many people have found cannabis calming, yet at seventeen or any age really, understanding the underlying cause of the anxiety is key. There are many non-drug ways of treating anxiety worth exploring.

Teens have lots of reasons to feel anxious and the pandemic has increased this anxiety. Life looks uncertain, relationships and future plans may be on hold, decreased social activity can add to general unsettledness and hopelessness. Under normal times, this age is challenging—adult responsibilities and major life decisions loom and teens question themselves. They are also developmentally pulling away from parental influences which can sometimes cause problems at home.

I commend you for wanting to address his marijuana use, but an overall conversation needs to include healthy coping and understanding of what is contributing to his anxiety. Living with anxiety can be a lifelong struggle and he should seek help at an early age to prevent this. Assure him that he does not have to talk to you about it, but a counselor might be a great help to him. Cognitive Behavioral Therapy (CBT) is an evidence-based successful treatment for anxiety which many therapists use in their work.

I urge you to do more research to give you what you need for the discussion. For parents with younger children, talking about marijuana and substance abuse needs to happen before they start using and should be an ongoing conversation. Here are some talking points (taken from the references below) for you and other parents to begin a conversation about marijuana use.

Marijuana can affect driving. It is extremely important that teens who drive understand how dangerous driving under the influence of marijuana can be. Reaction time and judgment can be impaired coupled with inexperience behind the wheel.

Importantly, marijuana is illegal. The fact that many states have legalized recreational marijuana has given a lot of young people the idea that it is legal and okay for them to use. It is not. Recreational marijuana is only legal for adults age 21 and older. Legal trouble can be incurred by a teen for possession and/or dealing.

Marijuana is not good for teen brains. Studies have shown that early marijuana use (16 and younger) causes problems with judgment, planning, and decision-making that may lead to risky behaviors. Some studies show problems with memory, motivation, and academic performance. Not the best situation with which to step into adulthood. The teens who may have a predisposition (possible family history) to mental illness and/or addiction may find themselves struggling with depression, psychosis, or further substance use.

There are very real health reasons not to smoke/vape cannabis. A 2017 study in the American Journal of Respiratory and Critical Care Medicine states that teens who vape are twice as likely to experience respiratory problems along with coughs, bronchitis, congestion, and phlegm than peers who do not vape.

Lastly, I like that you want to have a conversation with your son about marijuana. This is hard for parents who are often confused themselves or have mixed messages on the subject. I also like that you want to be supportive no matter the outcome. It is a conversation worth having and it will show your love for him.

Here is further information about cannabis use in teens and about anxiety:

https://www.healthychildren.org/English/health-issues/conditions/emotional-problems/Pages/Anxiety-Disorders.aspx
https://www.verywellmind.com/marijuana-use-by-teens-statistics-2610207
https://www.sciencedaily.com/releases/2017/01/170125214606.htm#:~:text=2,Delaying%20marijuana%20smoking%20to%20age%2017%20cuts,teens’%20brains%2C%20new%20study%20suggests&text=Summary%3A,they’re%20less%20at%20risk.

Click to access evidence-brief-youth-13-17-e.pdf

Luanne Starr Rhoades, LCPC, LADC, CCS is a professional counselor and the Outpatient Therapy Director at Health Affiliates Maine.

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Posted on by Author Hanna Gilleyin Categories Q+A, Tips for Healthy Living, Understanding Mental Illness, WellnessTagged , , , , , , ,

Sage Advice for Your Day

This article originally appeared in Macaroni Kid on May 14th, 2020 by Luanne Starr Rhoades, LCPC, LADC, CCS; Health Affiliates Maine

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”

—Ralph Waldo Emerson

This quote brings me comfort when I am restless and sleepless over my worries. You can think of it anytime your mind is troubled before sleep; it might be especially helpful now. We have lots to be concerned about, as we are now weeks into the Coronavirus shutdown, with uncertain ends in sight. We worry about our loved ones, our country, our businesses and jobs, finances, and daily food. Some parents are suddenly in the role of schoolteachers to their children, on top of their many other work and home responsibilities. Even when experiencing a job loss at this time, some have had to spend many hours of navigating to access benefits—a job in itself!  

It is important to understand that worries and anxiety are about the future “what ifs.” Learning to sort out which of your thoughts really deserve your attention and which are simply creating more anxiety, staying in the moment, addressing those things that are right in front of you–helps keep worries manageable.  

Here are the lessons found in Emerson’s quote:

1.  Finish each day and be done with it.

Reliving it doesn’t change anything. Berating yourself over things done, and not done, is useless spinning. Allow yourself to close the book on today and stop reviewing the “woulda, coulda, shoulda” moments, or the things you cannot control. In the morning, they will not seem as bad.  

2.  You have done what you could.

Celebrate your full day, as weird and uncommon it may seem, and the things you were able to do, big and small. Try to remember a moment from the beginning of the day. You managed, and you got through it.  Perhaps your day had some moments of fun. Perhaps you reassured your child, reached out to a friend, or cooked a good dinner–good for you. Perhaps you shuffled the kids outside, and took a moment for yourself—good for you. Right now it is about putting one foot in front of the other and navigating what changes come—one day at a time. Today, you have done what you could.  

3.  Some blunders and absurdities no doubt crept in. Forget them as soon as you can.

We are not perfect. We make mistakes, forget things, get tired or even angry. Give yourself permission to have a moment, or many moments of struggle. Some days run smoothly, others are just, well, not smooth. It is human to have to keep trying, and right now there is a lot being asked of you. If you are trying under these unusual circumstances, then you are doing the best you can. So try not to be the first one to cast judgment on yourself. 

4.  Tomorrow is a new day.

Thank goodness for that! We get a new chance every day. This virus will end or at least we will find a way to manage it. The world will keep spinning and there will be many new days.

5.  You shall begin it serenely and with too high a spirit to be encumbered by your old nonsense.  

That’s the pledge. After sleep, the worries that keep us up can seem trivial in the morning light. Living in these strange conditions created by the virus has given us gifts and lessons in the midst of our concerns. So tomorrow, you will wake up anew, ready to embrace what may be a really great adventure in life.

Luanne Starr Rhoades, LCPC, LADC, CCS is a professional counselor and the Outpatient Therapy Director at Health Affiliates Maine.

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Posted on by Author Hanna Gilleyin Categories Macaroni Kid, Tips for Healthy LivingTagged , , , , , ,

How Routine Could Save Your Mental Health

Studies have shown that a daily routine alleviates feelings of stress, anxiety and other mental health issues. It’s also proven beneficial for those working through addiction, insomnia, and helps give structure to children who may otherwise experience anxiety. Though our daily lives have been upended in recent weeks, this can be a powerful time to establish our priorities through routine.

Here are some reasons why and how routine can enhance your mental wellbeing, as well as some examples to try in your own life.

Ease stress: With so many decisions to be made each day, it can become overwhelming quickly. Having the majority of daily decisions planned in advance can lessen stress. It’s okay to start small with one decision and work up to planning more. Try: Put together your outfit the night before or pack tonight’s leftover dinner as an ready-to-grab lunch for tomorrow.

Provide structure: Children aren’t the only ones who benefit from structure. Even as adults, we perform better when we expect predictable and controllable moments. When our day has a rhythm, we feel grounded and focused. Try: Write down all the things that you need to do during your day. Once these priorities are met, sprinkle in what you want to do.

Better coping skills: When most of our daily tasks are repetitive and expected, it gives us the confidence to make it through our day. This will help to establish better coping skills for life’s curveballs. Try: Allow yourself time each day to process your emotions. Write in a journal, meditate, or express your feelings creatively.  

Forms habits: It takes 21 days to form a habit—why not use a routine as practice? The more consistent you are, the better established your routine will become. Try: Go to bed and wake up at the same times each day. A proper sleep schedule reduces stress, anxiety and gives you the energy to power through your day.

 

Your routine should represent your lifestyle and meet your responsibilities. This means that if waking up at 4am is impossible for you, don’t make yourself do it. Set yourself up for success! With this being said, a daily routine should never feel like a prison. Leave room for flexibility and the opportunity to adapt to life’s changes.

We all rely on each other for support and encouragement. If you are experiencing severe stress or are having difficulty performing day-to-day tasks reach out to a loved one or professional.

 

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Posted on by Author Hanna Gilleyin Categories Tips for Healthy Living, Understanding Mental Illness, WellnessTagged , , , , , , ,

Paris Eiffel Tower

Anxiety About Terrorism: How to Manage Your Fear

Sometimes the news is just plain scary. 

For most everyone, events of terror shake our foundations and change the way we view our safety and well-being. That’s the point of terror.  Anxiety happens to everyone, some more than others.  I would be lying if I said I didn’t worry and let my mind move into the “what if’s”.  Any good worrier can move easily from scenario to scenario, each one worse than the other. 

Worry can be a gutter ball of a thought that always moves us to the negative, the scary and the catastrophic.  This “catastrophizing” can be no joke.  Here are some strategies to manage your anxiety about terrorism, if you find yourself in a dark and negative place over events in the world or just your own corner of it.

  1. Stay In The Day 
    First, stay in the day, the “what if’s are all about things you can’t control. Try to learn when you are doing this and listen for your voice saying “what if”.  That doesn’t mean don’t plan or strategize if you need to, but doing the “what if’s” is that same as spinning and going nowhere.  When you find it happening, remind yourself to only focus on the here and now…the things you can control.  The Serenity Prayer is great for calling you back to helpful thinking.
  1. Consider The Odds
    Another helpful strategy is to consider the odds.  With all the chaos in the world people are still living long, productive and reasonably happy lives, putting one foot in front of the other.  Odds are that things we do every day like driving, working, or even eating a sandwich can be dangerous, and more likely to affect us than an act of terror in our town.  
  1. Find Comfort in Connecting
    Lastly, in uncertain times people often find great comfort connection to those things that bring their lives meaning; faith, family and interests. Don’t worry alone.  Share your concerns and allow others to help.  Some people, both children, and adults, sometimes find that they can’t stop the spinning “What if’s… the Gutterball Thoughts… or the Catastrophizing.  That’s exactly when a counselor can help.  Everyone worries, but the worries don’t need to control your life.

Author: Luanne Starr Rhoades, LCPC, LADC, CCS, Health Affiliates Maine

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