Practice Prepares Us for Anxiety
By Laura Filtness | December 2019
Are you noticing some of your students are restless, fatigued, easily agitated and struggling to concentrate? Your students may be among the millions of cases of generalized anxiety disorder (GAD) reported each year in the United States. “More than 40 million adults in the United States over the age of 18 suffer from at least one anxiety disorder, and anxiety disorders are the most common mental health illness in children.” (Schoolcounselor.org)
When does just worrying become more than normal anxiety? “GAD is diagnosed if you’ve worried chronically on more days than not about a variety of everyday problems for at least six months. A diagnosis of GAD is determined if chronic worrying interferes with daily living, such as causing you to miss work or school or causes significant mental distress.” (Schoolcounselor.org)
Helping students with GAD is a team effort and needs a comprehensive approach. There are many best practices for these students including cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT.) Both of these approaches are short-term focused, which is ideal in a school setting.
Helping students reframe their thoughts, identify triggers and sensations in the body, using scaling to break down perceptions, and mindfulness activities are just some of the approaches I have used with my students.
This year I implemented Mindful Mondays and Flexible Fridays that allow students 10 minutes before school starts to stretch, breathe and be present. I explain to them that practicing coping skills is similar to a fire drill. We don’t tell them what to do when there is an emergency, we do the opposite, we practice when there is no danger so their brains and bodies know just want to do if there was an emergency. The same goes for coping skills; you don’t want to try deep breathing for the first time when you’re are panicking. I have been using the MindUp curriculum to help students understand their brains this year and so this concept is clicking much more.
Many resources are available for students with GAD, such as these from our very own Carla Cristan, The DIY Counselor. Check out her wonderful resources for test anxiety and stress management.
For school counselors, connecting students with anxiety disorders to health care professionals trained to diagnose and treat anxiety disorders is also important. These can include physicians (including psychiatrists, internists, OB-GYNs, family practice), psychologists, social workers, behavioral health specialists, marriage and family therapists, nurses, nurse practitioners and physician assistants.
Remember that before you can help others, you have to take care of yourself first. Think of flying – you have to put your oxygen mask on first. Please take time to engage in your favorite self-care activity.
When does just worrying become more than normal anxiety? “GAD is diagnosed if you’ve worried chronically on more days than not about a variety of everyday problems for at least six months. A diagnosis of GAD is determined if chronic worrying interferes with daily living, such as causing you to miss work or school or causes significant mental distress.” (Schoolcounselor.org)
Helping students with GAD is a team effort and needs a comprehensive approach. There are many best practices for these students including cognitive-behavioral therapy (CBT) and interpersonal therapy (IPT.) Both of these approaches are short-term focused, which is ideal in a school setting.
Helping students reframe their thoughts, identify triggers and sensations in the body, using scaling to break down perceptions, and mindfulness activities are just some of the approaches I have used with my students.
This year I implemented Mindful Mondays and Flexible Fridays that allow students 10 minutes before school starts to stretch, breathe and be present. I explain to them that practicing coping skills is similar to a fire drill. We don’t tell them what to do when there is an emergency, we do the opposite, we practice when there is no danger so their brains and bodies know just want to do if there was an emergency. The same goes for coping skills; you don’t want to try deep breathing for the first time when you’re are panicking. I have been using the MindUp curriculum to help students understand their brains this year and so this concept is clicking much more.
Many resources are available for students with GAD, such as these from our very own Carla Cristan, The DIY Counselor. Check out her wonderful resources for test anxiety and stress management.
For school counselors, connecting students with anxiety disorders to health care professionals trained to diagnose and treat anxiety disorders is also important. These can include physicians (including psychiatrists, internists, OB-GYNs, family practice), psychologists, social workers, behavioral health specialists, marriage and family therapists, nurses, nurse practitioners and physician assistants.
Remember that before you can help others, you have to take care of yourself first. Think of flying – you have to put your oxygen mask on first. Please take time to engage in your favorite self-care activity.