Stress. We all experience it. We might start feeling a headache, stomachache, cry, or feel intense emotions when we feel it. Stress, as we know is the brain's response to any demand. Stress looks and feels different to every child, teenager, and adult. Often times, there is a negative connotation with the word stress, however, stress can be a good thing, because it helps us get things done, keeps us safe, and the stress hormone Cortisol, is helpful to our bodies in moderation. Whether or not stress is good or bad depends on the intensity, duration, and treatment (what we do to handle stress). When stress becomes chronic stress, that is when it is no longer helping us. Stress on the Brain Chronic stress affects many different parts of our brain: The Pre-frontal Cortex (planning, decision making, short-term memory), the Hippocampus (memory, motivation, and learning), the Amygdala (fear, emotional processing), Hypothalamus (temperature, attachment, and hunger). When a person experiences chronic stress, the Amygdala sends a distress signal to the Hypothalamus (command center), and takes control of the brain, putting us in a constant state of flight, fight, or freeze. This damages the pathways to the Amygdala and Hippocampus, making the brain even more receptive to stress. This increases the size of the Amygdala and shrinks the Pre-frontal Cortex (memory, learning, and decision making). All of this damage to our brain kills brain cells, makes us lose sociability, avoid others, and feel more stressed. Cortisol Cortisol is the hormone that is a big part of stress. As mentioned earlier, Cortisol is good in moderation. It restores balance to our bodies after experiencing some stress, helps regulate our blood sugar levels, and helps the Hippocampus, where our memories are stored. However, when chronic stress is experienced, the body makes more Cortisol than it has a chance to release. This is when Cortisol can lead to trouble. High levels of Cortisol can wear down the brain's ability to function properly, decrease metabolism, and our compromise our immune system. It also increase depression, arthritis, hunger, fatigue, hostility, sleep deprivation, hypertension, tunnel vision, and a lot of other funky things to our bodies. Neuroplasticity When I was learning about all of the negative effects of chronic stress, I thought, "I'm in big trouble." However, there is hope. The brain has the ability to change, and we can learn techniques to reduce our stress. The more we practice the techniques to reduce our stress, the brain makes new pathways, and eventually the old pathways in our brain (the ones we've been using every time we get stressed), shrink. This process in the brain is called Neuroplasticity. Here is a youtube video to explain this process more. (Neuroplasticity video). Although stress looks and feels different for each person, there are some universal ways to reduce our stress. Importance of Support Groups Reaching out to our support groups during times of stress is one of the biggest ways to reduce stress. For children, parents are key to relieving their stress. You don't have to do much, but love, support, and provide a safe environment, and that alone will reduce your child's stress. Self-Care Self-Care is extremely important when it comes to stress. For parents, you can't take care of your family until you take care of yourself first. Children can practice self-care as well. There are 8 categories of self-care. Anything that you do for yourself within these categories will help reduce stress. Talk with your child and make a list of things you can do in each category: 1. Physical Self Care Any type of movement or physical exercise, health, nutrition, and physical touch 2. Psychological Self-Care Learning new things, mindfulness, engaging motivation, and creativity 3. Emotional Self-Care Navigating emotions, talking to a therapist or counselor if necessary, increasing empathy, and stress management 4. Social-Self-Care Connecting to your support groups (family, friends, classmates, co-workers, neighbors, community, etc.), anything to build relationships with others 5. Financial Self-Care Being responsible with income, making a budget, giving your child an allowance, earning money, or even splurging a little if you need it. 6. Spiritual Self-Care This does not have to be religion (although religion also fits in this category). It can be anything you do that aligns with your values or beliefs. Meditation, Going outside in nature, connecting with others, etc. 7. Environmental Self-Care Anything you do for your own personal environment. Organizing, cleaning, decorating, monitoring technology, etc. 8. Professional Self-Care Sharing your strengths, setting professional boundaries, Focusing on home when you are home. (For children, their professional environment would be school) Routine Studies show that a routine helps a child's development. With Routines, children feel safe and comforted. Routines increase a child's creativity, independence, and flexibility. Give your child some of your plans for the next day or week. Make sure backpack, clothes & homework are ready the night before. Have a family meal time or family fun time each day. Research shows that spending time together as a family strengthens family relationships, and increases a child's mental well-being. If you are a working adult, another way to help with stress is to leave work at work and be present when you are at home. Exercise Our food is our fuel. Studies show junk food increases anxiety and depression. If our children aren’t eating healthy, they won’t be able to function.They will be more restless, anxious & emotional. Healthy food will improve anxiety and depression sleep. Cut Down Screen Time Cutting down screen time is a huge way to cut down stress. Studies show that our screen time increases stress, anxiety, and depression, and decreases social skills. Your child should have a maximum of 45-60 min of screen time a day (This does not include screen time for school or homework)! Use technology as a tool rather than a distraction. Encourage them to go outside and play. If you would like some technology free ideas, you can look at the post "55 Things to do during Social Isolation." Spend Time Outside Many studies show spending time outside increases our happiness and mental and physical well-being. Going outside is a great way to reduce stress. Spending time outsides reduces anxiety, depression, stress, and the inflammation in our bodies. Time outside also increases happiness, social skills, gratitude, concentration and clarity, creativity, Vitamin D, levels of exercise, and our melatonin levels (which helps with emotional regulation and sleep). There are many benefits to spending some time outside. If you or your child is feeling stressed, try a walk, playing at the park, or just sitting on your lawn and enjoying your time. Mindfulness Mindfulness is another big way to reduce stress. Mindfulness is being in the present moment, and accepting the present moment without judgement. There are many different ways to practice mindfulness in your life or your child's life. Try and practice some mindfulness when you aren't stressed, so it can become an automatic pathway in your brain when you are stressed. You can practice being present with simple activities like hand washing or walking. If you would like to find some mindfulness techniques, you can look for them on this blog in the mindfulness section, google some, ask your school counselor, or try some mindfulness apps. Using these techniques, we can rewire our brains to feel less stressed. The more we practice these tips, the better we will feel!
0 Comments
Leave a Reply. |
Archives
June 2021
Categories
All
|