Anxiety in Teens; What to Know and What to Do Presented by Kim Mulhern, LMHC Created by Jaclene Jason, PhD, Leslie Bromberg, LCSW-R Kim Mulhern, LMHC November 2021 1 Virtual Meeting Reminders 1. Mute your audio – when not engaged in discussion 2. Be mindful of your video feed/background 3. Use the chat function to submit questions Month Day, Year 2 What is Anxiety? According to the American Psychological Association, Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. Month Day, Year 3 Signs & Symptoms of Anxiety Behavioral 1. Withdrawal/isolating 2. Irritability/Anger 3. Tearfulness/Crying 4. Dropping out of activities 5. Turning down plans 6. Hurting yourself 7. Drug and Alcohol use 8. Getting into fights 9. Decline in grades 10.Reassurance seeking 11.Talking strangely and having unreal, odd ideas 12.Changes in sleep and/or appetite 13.Procrastinating 4 Signs & Symptoms of Anxiety continued: Cognitive • Persistent worry • Negative thoughts, catastrophizing • Negative view of self • Racing thoughts • Difficulty concentrating • Suicidal Ideation • Having unusual/unreal ideas Physical • Stomach issues (nausea, pain, diarrhea, constipation) • Dizziness • Sweating • Heart racing • Muscle tension • Restlessness • Physical exhaustion • Head aches 5 “Fight, Flight or Freeze” The sympathetic nervous system triggers the fight-or-flight response before we consciously make any decision on how to act. Many things happen very fast. First the hormone epinephrine (also known as adrenaline) and norepinephrine (also called noradrenaline) are released into our system. Retrieved from: https://moodmetric.com/fight-flight-response/ 6 “Fight, Flight or Freeze” • Rapid pulse and respiration increase oxygen intake for fast action • Blood pressure goes up and extra oxygen is sent to the brain, increasing alertness. • Sight, hearing, and other senses become sharper. • Blood sugar (glucose) and fats from energy stores are released into the bloodstream to give us the extra power we need. • Skin temperature goes up and the increased sweat on the palms of our hands improves our grip– should we need to climb a tree to flee. • Digestion is slowed down – all our energy is now conserved for staying alive. Retrieved from: https://moodmetric.com/fight-flight-response/ 7 Retrieved from : Moodmetrics.com 8 When is anxiety helpful 9 Yerkes-Dodson Law (Yerkes & Dodson, 1908) 10 11 Treatment for Anxiety Cognitive Behavioral Therapy Cognitive behavioral therapy (CBT) is a common and well- supported treatment for anxiety, panic attacks and panic disorder. CBT works by identifying and changing unhealthy thinking patterns that trigger panic attacks. The benefits if CBT can be long-lasting. Medication Medication for anxiety and panic attacks can act as a short-term treatment for severe cases. Because medication does not treat the underlying issues that cause anxiety, it should be accompanied by another form of treatment and psychotherapy. Relaxation Techniques Much like how muscles become stronger with exercise, the body’s relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help to combat panic attacks. Exposure Therapy During exposure therapy, the patient is intentionally exposed to the symptoms of panic in a safe environment. As exposure continues, the symptoms become more familiar and less terrifying. Exposure therapy may also involve gradual exposure to feared situations. 12 Challenge your Thoughts 1. Is there evidence for my thought? (Stick to facts) 2. Is there evidence contrary to my thought? 3. Are there other possible explanations? What are they? All of them! 4. Am I explaining this situation without including all of the evidence? 5. What would a friend/parent/teacher think about this? 6. If my friend had the same thought about themselves what would I say to them? 13 Month Day, Year 14 COVID-19 child reactions • Trauma • Anxious • Depression How are we and our children impacted? Month Day, Year 16 What to do Problem Solve Grounding Mindfulness Acceptance – Ride the wave – Avoid avoiding Deep Breathing Challenge your thoughts Self-soothing Time management 17 18 19 Mindfulness “If you aren’t in the moment, you are either looking forward to uncertainty, or back to pain and regret.” Jim Carrey 20 Deep Breathing • Square breathing Breathe in, 2, 3, 4 Breathe out, 2, 3, 4 Hold, 2, 3, 4 Hold, 2, 3, 4 21 22 Questions? Month Day, Year 23 Thank You 24