Beating the Back to Class Anxieties

Transitions back to class for teens and young adults can be a tough adjustment. Most of us have some jitters starting the night before the first day, while some may suffer even more with debilitating anxiety that can interfere with getting a solid start to the “new year”.

Some tips on preparing for getting back into the routine of back to class:

1. Get a good night’s sleep. The lax routine of summer often includes staying up and waking up later. The first week back to classes can be a rude awakening, as one gets accustomed to waking up early, and to an alarm clock. Prepare yourself well in advance. Consider what your bedtime will be when back in your routine. Begin going to bed 15 minutes earlier each night, until you are at your typical bedtime, and waking up closer to your anticipated wake-up time. The body and brain work best under the conditions of a predictable routine, including having at least 8 hours of sleep per night, and getting that sleep at the same time daily.

2. Know that it’s normal to feel anxious about going back to class. It’s normal to feel anxious about beginning anything “new.” Think back to any “new” situation you have been in, and recognize that it’s uncomfortable at first, but it gradually gets better. The afternoon is better than the morning, and the next day is better than the previous day. A few days into your new classes, and into your new routine, and you’re likely to hardly remember that you were nervous in the first place.

3. Do not avoid going to class. Anxiety can cause headaches, stomachaches, tense muscles, and a general feeling of unwell. Avoiding what is causing you to be anxious is very effective in the short-term, but in the long-term, and every time you choose to avoid – anxiety becomes more influential and a bigger problem.

4. Deliberately plan something to look forward to at the end of your first day. Having something to look forward to helps us get through stressful moments.

5. Keep active. Get at least 30 minutes of exercise daily. Exercise has multiple health benefits, one of which is an improved ability to manage emotions and moods, including anxiety and depression.

6. Practice breathing exercises. Breathing is the best way to elicit your body’s natural relaxation response, and when practiced regularly, helps to lower the body’s level of physiological arousal.

7. Rehearse positive thoughts, such as:

“Everyone gets nervous – I’m no different.”

“Even though I think people will notice how nervous I am, they will probably be so worried about themselves, they won’t notice me.”

“I’ve done first days before.”

“If I can’t find my class, or know where to go, I can always ask someone.”

“This sucks right now, but it won’t last forever.”

8. As a parent or caregiver, be sure to model confidence and a “you can do it” attitude. Remind your young person that they have done many “first days” in the past. Normalize and validate their feelings. You don’t have to “fix it”, or make it all better – in fact that would disable your young person’s ability to develop the skills to manage this very natural and typical transition independently. And, because anxiety can be “contagious”, be sure that your own anxieties or worries are well managed and are not contaminating your young person.

Post by: Leona Doig, Registered Psychologist, Little Oaks Psychology

Early Dialogue: Bringing kids into the discussion

We have always had an open-door policy in our house when it comes to tough topics as well as the notion that when children ask, they are ready for an honest discussion. It is my personal belief that we should all be encouraging conversations with children and youth about mental health. Not only to create a safe space for them but to reduce the stigma behind it, regardless of whether it is prevalent in your family or not. We also now have more research linking early intervention with prevention and promotion in the field of mental health (World Health Organization, 2004). Similar to the ‘birds and the bees’ discussion that is no longer had upon reaching adolescence, and is commonly brought into discussion in earlier stages throughout childhood, it is important that mental health works its way in as well. However, not all children will propose a topic like mental health on their own because there is no opportunity for it to come up organically. For those of us who may struggle with starting this discussion, here are some tips for both young and old, to begin a healthy path to understanding and acceptance within your family and society as a whole.

1. Encourage Emotional Intelligence Early

Understanding emotions and how to communicate them in a healthy way is important when it comes to mental health. (Faber & Mazlish, 2013) With younger children, using flashcards or playing games based on emotional understanding is a great way to help children not only learn how to label their emotions but become comfortable with expressing them. In the reference section below I have provided a link to some free printables from Printablee.com. There are also so many great books for kids that discuss emotions and feelings and is a fun simple way to incorporate emotional literacy into everyday life. Try searching through your local library for a fit that is best for your child’s age and reading level. Here are my top 3 favorite’s:

1. The Way I Feel by Janan Cain

2. Cool Down and Work Through Anger by Cheri J. Meiners, M.Ed.

3. Understanding Myself by Mary C. Lamia, PhD

For older children, again encouraging labels for their emotions and modeling the same use in your own dialogue. Another option is to encourage writing as a creative way to provide thought-provoking mental health questions. Journal Buddies offers a plethora of journal prompts for all ages and I provided a link in the reference section. Consider printing them out and placing them in a jar. Each day, week, or whenever your schedule allows, have your tween or teen pick a prompt and spend some time free writing (or you each choose one and each have your own notebook!). Journal entries do not need to be shared but promote time to reflect on personal feelings and create a safe space to do so.

2. Let Your Child Lead the Discussion.

Encouraging children to express how they observe mental health, with no right or wrong answers, allows them to feel safe and respected: An important baseline for an important topic. Using prompts to either start the conversation or to encourage it, let them guide the conversation and see where they take you. Children have such a unique way of looking at things. If we can slow down and listen instead of feeling the need to constantly be in the driver’s seat, we might be surprised by their perspective. Again, remembering the main point is to create a safe environment for conversation to flow somewhat naturally.

3. Don't Panic!

I speak from experience on this one. Last year, when my oldest daughter was having some mood changes, it was hard not to panic when I heard the words “ I just feel sad”. It is hard to hear as a mom and from someone who knows what depression feels like, the swing into panic mode happens instantaneously. It is important to remember that just because your child is experiencing or expressing mood changes or asking questions about mental health, it does not mean you need to go into full-blown protective mamma (or papa) mode. It is, however, important to listen and pay attention to any changes in behavior.

4. It’s ok to Not be an Expert

Sometimes as parents we want to have all the answers for our kids. I remember reading a book long ago that said, “If your child asks you a question, never say that you don't know”, claiming that you should offer an answer, regardless of its accuracy, or they would not come to you for help in the future. To that I say… Well, I want to say a lot of things, but today I will just say that I disagree. Instead of offering (or pretending to have) all the answers, be honest. Let them know you're not sure, offer to do some research on the topic, or better yet engage in research together. When in doubt, collaborate with a professional if you're not sure where to look or would like some additional support.

Mental health can be a difficult discussion for many individuals. Keep in mind that just by considering a discussion about it says you are on the right track and I hope that some of the options provided help you to get started. Just remember, It’s ok to not have all the answers. It’s ok to need help from others sometimes. And my goodness, it’s ok to not be perfect.

“You are imperfect, you are wired for struggle, but you are worthy of love and belonging.” - Brenè Brown

Written by: 

Jessica Predy

My name is Jessica and I am a mom of two amazing children that are constantly teaching me new things. I am currently continuing my education in recreation therapy and enjoy all of the ups and downs that come with going back to school as an adult. It has encouraged me to pursue my passions, such as writing, and provided me with the confidence I need to do so. I am somewhat of a bibliophile and love to share what I discover with others. If I'm not busy ‘mom-ing’ or ‘school-ing’ you can typically find me immersed in one of the few books I have on the go, doing yoga or planning all my future vacations for the next ten years.

References

Faber, A. & Mazlish, E. (2013). How to Talk so Kids will Listen and Listen so Kids will Talk. Picadilly.

Printablee (2021). Preschool Printables Emotions Feelings. 5 Best Preschool Printables Emotions Feelings - printablee.com

Journal Buddies (2021). 30 Mental Health Writing Ideas. 30 Mental Health Awareness Writing Ideas • JournalBuddies.com

Beyond the Label by Christina Bjorndal, ND: A Book Review

In Beyond the Label Christina bares her soul and shares her experiences with mental health and what guided her to becoming the thriving naturopathic doctor she is today. Her deeply moving story is complimented by naturopathic guidance to a healthy lifestyle and tips to help individuals living with diagnoses similar to hers and beyond. Written almost like a manual, with steps and important information to back it up along the way, this book is incredibly easy to read, can be used in various ways that best suit the reader and include: recipes, lists of nutrients and beneficial foods, prompts to reflect upon and journal, tests or quizzes, as well her beautiful heartfelt biography.

“Play with the idea that your life has infinite possibilities.”- Dr. Chris

What I find most compelling about this book is reflected in the title: Beyond the Label. It encourages us to look at each other and understand that we are more than a diagnosis. Despite the hardships that can go along with mental health struggles, we are unique and worthy human beings that all deserve to be treated so, and more importantly, treat ourselves as such. Speaking from an individual who lives an amazing life with ADHD and has struggled with other mental health concerns in the past, I can honestly say that if you are going to take one thing from this book, it would be to expand your thinking about yourself and others. Embracing wholeheartedly who we are, diagnosis and all, and being viewed and valued beyond it. 

“Don’t let perfection get in the way of progress.”- Dr. Chris

I always say that small micro-adjustments can make big changes, and everyone's path to wellness will look different; however, moving in a healthy direction whether it is a tiny step or a giant leap can bring substantial benefits. If you are considering naturopathic medicine as a compatible resource for mental health concerns, I suggest giving this book a read. There are so many wonderful points that I would consider valuable for anyone curious about taking control of their own health - and let's face it, curiosity did not kill the cat, it made her braver, stronger, and she lived a long happy life. 

**It’s important for me to state that although I believe we do have the power to take our health into our own hands and cultivate a life best suited for ourselves, I am in no way suggesting this is always without doctors and certified healthcare professionals. Reading can bring us enlightenment and help guide us on our journey, but it does not replace the knowledge and experience that these wonderful individuals can bring. If at any time you are seeking additional support within your community, information including numbers to call or text is provided in this link: Mental health support: get help - Canada.ca. **

Written by: 

Jessica Predy

My name is Jessica and I am a mom of two amazing children that are constantly teaching me new things. I am currently continuing my education in recreation therapy and enjoy all of the ups and downs that come with going back to school as an adult. It has encouraged me to pursue my passions, such as writing, and provided me with the confidence I need to do so. I am somewhat of a bibliophile and love to share what I discover with others. If I'm not busy ‘mom-ing’ or ‘school-ing’ you can typically find me immersed in one of the few books I have on the go, doing yoga or planning all my future vacations for the next ten years.

The Mind Body Axis: 10 Steps to Wellness

Much of what we put into our body, and what we do with that energy is interconnected with our mental health. As a follow-up to my previous post, I wanted to share a list of steps to help you on your wellness journey and hopefully create a stronger understanding of the connectedness between the mind and the body. There is proficient research backing each of these elements and the ways in which they provide benefits (both cognitive and physical) and how they link to positive effects on symptoms of ADHD, depression, and anxiety. Coming from someone who has lived with all three of these challenges plus some others, I know first-hand how changes in our lifestyle can greatly affect how we function and [prosper] in our lives. If you are looking to make changes in order to complement a newly adopted mental health routine or have tried other routes to wellness for various reasons- These 10 steps are a starting point to guide you on your holistic journey. It may seem daunting at first, however, making even small micro-adjustments can benefit you exponentially and I encourage you to take the first step towards living your best life!  

1. Get Moving

I know it is the most obvious and over-used step to wellness, however, there are many studies that show a strong connection between an active lifestyle and a reduction in both anxiety and depression (Ng et al., 2007). From a personal perspective, having ADHD and other mental health concerns over the course of my life, exercise helps me to feel like my best self. It also contributes to other important factors such as focus, mood regulation, gastrointestinal health, and regular sleep patterns. 

2. Nutrition

Following a healthy nutritional diet really go hand and hand with exercise. Again, everyone is different, and I do not expect you to go start an entirely new way of eating. In fact, a shocking statistic is that 90% of individuals who take part in a fad diet relapse. This should not be a deterrent to change unhealthy eating habits but an encouragement to keep things simple. Following the new Canada Food Guide (2019) is a great reference if you are not sure where to start. It’s as simple as adding in more fruits and vegetables as well as lean and plant-based proteins that can play an integral role in our mental health. I will be posting a book review later this month on Beyond the Label (Bjorndal., 2017), a wonderful book that provides an in-depth discussion of nutrition, physical activity, and the effects they have on our mental health. If you are looking for more information on nutrition this book is a great starting point, or consider seeing a naturopathic specialist. 

3. Sleep

Alongside nutrition and exercise is sleep; Together these three create what many call the wellness trifecta. The majority of us are not getting enough sleep. This can affect not only the way our brain works but can counteract the effectiveness of any nutritional or exercise changes we might be making. Make a point of creating a healthy sleep schedule for yourself and bring attention to things that might be altering it. No different from babies, sleep is where we heal and grow. Do not underestimate its power. 

4. Connect and be social.

I realize currently this can be a complicated step, however, there are many great options out there that can keep us connected and social until we are able to gather once again. Being social and connected will also look different to everyone. Studies have shown us that social connections and friendships can increase our health and quality of life and possibly even our overall lifespan (Taylor et al., 2000).

“Individuals who feel supported by their close friends tend to live longer, stay healthier, and have a more positive outlook when faced with adversity (Taylor et al., 2000)”.

5. Be still. Be mindful.

On the other side of the social spectrum is our connection to self. Take time to be still, and slow down. We live in an incredibly fast-paced society, and even with a global pandemic, it seems our lives have not slowed down! Taking a moment to notice your breath. Check-in with how you are feeling and sit with those emotions. Connectedness to self, to others, and to earth, is a way in which we fill our spiritual domain. Some individuals even refer to this connectedness as conscience. Listening to, and following the voice within yourself.

6. Embrace nature.

This one really speaks for itself. If you are like me,  being outside instantly makes me feel better and more connected to myself. Try to get outside for at least 15 minutes a day whether it's parking further away from work, walking to get your mail instead of driving, or planning an enjoyable outdoor activity. Make time to be outside enjoying this beautiful place we call earth as much as possible. Just like in number five, this helps us connect to our spiritual self. 

7. Discover your Creativity.

I know a lot of people who claim to be “uncreative” but have the most beautiful gardens, a knack for rebuilding dirt-bikes, or are incredible bakers! Whatever your passion is, take the time at least once a week to enjoy this activity. 

8. Try Something New.

For some people trying new things can be anxiety-inducing, and I completely relate. New people, new places, what if I do not like it, what if I am not good? Totally normal feelings. Have a friend join you or try something at home. Buy a new fruit to try or a recipe you’ve always wanted to attempt. Most importantly remember it is not about the end-product but the journey.

9. Reach-out

Different from socialization and connecting, I want to press the importance of reaching out to someone, including healthcare professionals when you need it. Whether it is a naturopath to help guide your dietary plan, an ADHD life coach (highly recommend), or a therapist. If you feel like you might benefit from speaking with a professional, there is no shame in doing so. We all deserve to live our best life and if a helping hand allows us to reach out and grab it, then I say do it! 

10. Be kind to yourself.

We are our own worst critics. Some of the things I tell myself when I am having a negative self-talk sort of day, I would never dream of saying to a friend or even a stranger!  Let us stop comparing ourselves to others, trust that we know who we are best, and of course, be mindful of who and what we choose to incorporate into our lives. Follow your own judgment, you do not have to listen to every kooky blogger on the internet. Not even this one. 

Written by: 

Jessica Predy

My name is Jessica and I am a mom of two amazing children that are constantly teaching me new things. I am currently continuing my education in recreation therapy and enjoy all of the ups and downs that come with going back to school as an adult. It has encouraged me to pursue my passions, such as writing, and provided me with the confidence I need to do so. I am somewhat of a bibliophile and love to share what I discover with others. If I'm not busy ‘mom-ing’ or ‘school-ing’ you can typically find me immersed in one of the few books I have on the go, doing yoga or planning all my future vacations for the next ten years.

References

Bjorndal C. (2017) Beyond the Label. http://dr.christinabjorndal.com

Canada food Guide. (2019). Government of Canada. https://food-guide.canada.ca/en/

Ng F, Dodd S, Berk M (2007). The effects of physical activity in the acute treatment of bipolar disorder: a pilot study. J Affect Disord,101(1–3):259–62.

Sias P.M., Bartoo H. (2007) Friendship, Social Support, and Health. In: L’Abate L. (eds) Low-Cost Approaches to Promote Physical and Mental Health. Springer, New York, NY. https://doi.org/10.1007/0-387-36899-X_23