{"id":3457,"date":"2019-12-02T20:56:26","date_gmt":"2019-12-03T04:56:26","guid":{"rendered":"https:\/\/healthykidshappykids.com\/?p=3457"},"modified":"2019-12-02T20:56:26","modified_gmt":"2019-12-03T04:56:26","slug":"6-steps-stress-proof-child","status":"publish","type":"post","link":"https:\/\/vps37072.inmotionhosting.com\/~healt472\/2019\/12\/02\/6-steps-stress-proof-child\/","title":{"rendered":"6 Steps for a Stress-Proof Child"},"content":{"rendered":"

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We are facing an epidemic of anxiety and depression in our children and teenagers. 1 in 4 teenagers has been diagnosed with an anxiety disorder. By the time they\u2019re 18, nearly 1 in 2 teens will be diagnosed with a mental health disorder. And many are turning to a poly-pharmacy of psychiatric medications without the relief that they so desperately need.<\/p>\n

Are kids stressed?<\/span><\/h3>\n

YES!<\/span><\/h3>\n

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Are parents stressed?<\/span><\/h3>\n

YES!<\/span><\/h3>\n

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Do we, and our children, have the tools we need to manage this stress productively and effectively?<\/p>\n

NO!!!<\/span><\/h3>\n

Stress – a double-edged sword<\/span><\/h3>\n

Is all stress \u201cbad?\u201d<\/p>\n

Not necessarily. Stress can be ADAPTIVE and PROTECTIVE. Acute stress gets us out of danger. Acute stress helps us to get stuff done. There\u2019s nothing like a deadline to whip you into high gear and get your homework or project done!<\/p>\n

When we manage and overcome acute stress, our mind and body learn how to manage future stressors in a healthy and optimal way. We develop a cellular memory of HOW to manage stress, and confidence that we CAN manage stress.<\/p>\n

THIS is what we want for our children!<\/span><\/h3>\n

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Sympathetic vs. Parasympathetic Nervous Systems<\/span><\/h3>\n

Let\u2019s take a moment to discuss our Sympathetic vs. Parasympathetic Nervous Systems.<\/p>\n

Stress activates our Sympathetic Nervous System – our \u201cFight-Flight-Freeze\u201d response. Our body gets ready to deal with imminent danger – our pupils dilate so we can see the threat more clearly, our heart rate increases to get blood pumping to wherever it\u2019s needed, our lungs open up, and our muscles contract getting ready to run, or stay and put up our best fight. We\u2019re ready to face that proverbial saber-toothed tiger!<\/p>\n

Stress slows down our Parasympathetic Nervous System – our \u201cRest-Digest-Heal\u201d response. Who has time to stop and eat a sandwich or take a nap when we\u2019re running from that saber-toothed tiger? But eventually we need this response to kick in, once the threat is gone. The Parasympathetic Nervous System calms and restores the heart and mind, and repairs the insult caused by stress. It supports our LONG-TERM health, well-being and resilience so we (and our kids) can thrive – body, mind, and spirit.<\/p>\n

What happens when our bodies and our minds view homework, soccer practice, friend drama, social media, our parents fighting, not enough sleep, not enough exercise, and our Standard American Diet with too much sugar and processed foods as the saber-toothed tiger?<\/p>\n

Only this time, the saber-toothed tiger never goes away, and our bodies and our minds never stop running.<\/p>\n

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A problem arises when stress becomes chronic …<\/p>\n

Psychological stress is as much of a driver of inflammation and chronic disease as physiologic stress. The \u201cCell Danger Response<\/a>,\u201d as described by Dr. Robert Naviaux, is our cellular response to stress that underlies all chronic health conditions. It\u2019s a primitive response to protect our cells from injury that can be triggered by physical AND psychological insults. These toxic insults include infection, mold\/mycotoxins, heavy metals, glyphosate (Roundup), artificial dyes\/flavors\/preservatives, and emotional STRESS! Our cells make no distinction between these stressors. Our brain, heart, gut, and immune system all interpret these stressors as: “Life is NOT good”<\/span><\/p>\n

I\u2019ll have much more to come on the Cell Danger Response in future blog posts, so hang tight! But for now, know that if our cells get stuck in the Cell Danger Response, regardless of the stressor, and cannot repair and heal, the end result is chronic inflammation.<\/p>\n

Chronic Inflammation leads to Chronic Disease<\/span><\/h3>\n

What our children need are tools to deal with that saber-toothed tiger effectively and neutralize the threat, no matter what shape, size or form that tiger comes in. Unfortunately, our, and thereby our children\u2019s, primary coping mechanism has become \u2014> AVOIDANCE.<\/strong><\/p>\n

When we couple chronic stress with avoidance, that compounds chronic inflammation and our progression to chronic disease because our nervous system never learns how to get out of sympathetic overdrive, and our cells never learn how to heal from the Cell Danger Response.<\/p>\n

What we need is a way to STRESS-PROOF kids.<\/span><\/h3>\n

Notice that I didn\u2019t say have \u201cSTRESS-FREE\u201d kids. Protecting and shielding our kids from stress, and teaching them that stress should be avoided, is NOT helping them manage and overcome stress in a healthy, positive and productive way.<\/p>\n

I totally get it. When you see your kid stressed and crying, Mama Bear comes out in full force and you just want your kids to be happy. You want to take their pain and stress away. It tears at my heart to see Bodi and Kenzi worried, sad, anxious, and stressed. And it takes all my will not to make it right \u201cfor them.\u201d But it gives me fortitude knowing that when they can learn to make it right \u201cfor themselves,\u201d they will gain the tools to be healthy, happy, and thriving for the rest of their lives, no matter what curve-balls are thrown their way.<\/p>\n

So how do you help your children engage their hearts and minds and activate their parasympathetic nervous systems? Get out of chronic Fight-Flight-Freeze and into Rest-Digest-Heal? These 6 simple steps will get you and your child on your way\u2026<\/p>\n

6 Steps for a Stress-Proof Child<\/span><\/h3>\n

Step 1: Slow Down \u2026<\/span><\/h3>\n

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How many of you have bitten off more than you can chew?
\nHow many of you are over-scheduled?
\nHow many of your kids are over-scheduled?<\/p>\n

Do you get a headache looking at your family calendar, trying to figure out who\u2019s going to pick the kids up from school and take one of them to soccer practice and then to piano lessons, and the other one to ballet rehearsal and then to their math tutor, and then find time to go grocery shopping, get dinner on the table by 6pm, get them to bed by 8:00pm, and then your work REALLY begins???<\/p>\n

Do you know how to say \u201cNO!\u201d?<\/p>\n

How can we expect our kids to know how to prioritize their time and themselves and learn to say \u201cNo!\u201d if we can\u2019t do it ourselves? Model how to SLOW down. Unschedule … let go of unnecessary commitments.<\/p>\n

Step 2: Breathe \u2026<\/span><\/h3>\n

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We all know how to breathe, right? But do we all know how to breathe the \u201cright\u201d way?<\/p>\n

“Belly breathing” is one of the best ways to activate our Parasympathetic Nervous System.<\/p>\n

What is \u201cbelly breathing?\u201d Belly breathing is also called diaphragmatic breathing. It helps to understand the actual mechanics of breathing. Your diaphragm is the main breathing muscle that sits underneath your lungs and separates your chest from your abdomen. When you inhale, your diaphragm moves downward, causing your belly to expand and creating more space for your lungs to fill up completely with air. When you exhale, your diaphragm moves upward, driving air out of our lungs while your belly flattens.<\/p>\n

Babies belly breathe naturally. But somewhere along the way, we started to “suck in our gut” and breathe with our shoulders, and forgot this simple tool to activate our parasympathetic nervous system. Take a moment right now to notice how you’re breathing – are you shoulders moving up and down with every breath, or are they staying still and allowing your belly to fully expand with nourishing breath?<\/p>\n

Here are some simple guidelines to teach you and your child to belly breathe. Practice together – it\u2019s a great way to start your day, and an awesome way to end your day as you snuggle and drift off to sleep.<\/p>\n