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Anxiety and Depression Resources
One of the strongest and most powerful actions that we can take for ourselves when we start to struggle is asking for help. Having someone to talk with who has a different perspective, is non-judgemental, and will always put you or your child first, can be the key to becoming unstuck and overall healthier.
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Rates of anxiety and depression among teens are increasing in recent years. In school, we see this as students who are hyper-focused on making their work perfect, even at the risk of never turning it in. This may also be students who battle with their parents every day to go to school or who often call from school to be picked up early.
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How to help your anxious child
Worry Wise - Red Flags for Anxiety
Anxiety and Depression Association of America
12 Tips to Reduce Your Child's Stress and Anxiety
Time Magazine article on Self-harm
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ACEs and Trauma
Adverse Childhood Experiences (ACEs) is a longitudinal study that was first published in 1997 which shows the lifelong impact of childhood trauma. The study showed that childhood traumatic events, which were defined as emotional, physical, or sexual abuse, witnessing domestic violence, substance abuse in the home, family member with a mental illness or who attempted suicide, divorce, a family member in prison, and emotional or physical neglect, led to an increased likelihood of physical illnesses like high blood pressure, cancer, heart disease, as well as a shortened life expectancy and earning less money as an adult.
This may all sound very overwhelming and upsetting, but the study also showed a bright side. Kids who had ACEs, but also had protective factors were much more likely to not be affected by these experiences. Protective factors are having a resilient parent who can bounce back when hard things happen, having nurturing parents who understand what their kid needs, having basic needs met, having positive healthy relationships with people who listen and help, and having a parent who understands healthy child development.
There are still many states that continue to collect data on ACEs and many other research studies that have been published since. One local example comes from Walla Walla, WA where the movie Paper Tigers was filmed. Paper Tigers is a movie that follows students and staff at Lincoln Alternative High School as they explore how ACEs impact the day to day lives of some of their students, what it means to be a trauma informed school, and how to help these students learn at school so they can succeed in life. Find a screening of Paper Tigers here.
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Find out how ACEs affect our lives
Information from the CDC about ACEs
Minnesota Department of Health - Resiliency Factors
Find out your ACEs score and your Resiliency score
More about Resiliency and Protective factors
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Managing Big Emotions
Middle school can be a time when emotions are overwhelming and swirling. Research has shown that practicing Mindfulness for just a few minutes each day is one of the fastest ways to reduce stress and calm big emotions. Mindfulness is a very simple form of meditation that helps us focus simply and completely on our breath. This allows our minds to clear so our brains can calm down and we can think more clearly. When we practice this regularly, the pathways in our brain which help us stay calm, strengthen and staying calm becomes much easier. Studies have shown that people who regularly practice mindfulness for a few minutes each day, see their doctor less, have a better memory, quicker reaction times, and report feeling overall happier. Some people are even able to control their body temperature! There are many different methods to practicing mindfulness that you can do throughout your day.
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Here are some apps that can help you get started:
Mindfulness: Finding Peace in a Frantic World
Calm
Stop, Breathe & Think
Headspace
Insight Timer
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If reading is more your style, here are some great books:
Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World
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