It is common for children and teens to feel fear or anxiety around new challenges or experiences. Anxiety can occur often in younger patients, but it doesn’t always turn into an issue that requires medication or therapy. In this blog, we will share some tips to help you recognize anxiety in children and teens and how to help them form proper coping skills. Recognizing the signs of an anxiety disorder will help these individuals get the proper help and support they need. 

What Is Generalized Anxiety Disorder?

Generalized Anxiety Disorder (GAD) is a mental disorder that comes with a lot of worry and fear. Anxiety can also present as physical sickness or fatique in most people. GAD is more than just stress or regular worry. Typically, anxiety causes fear without any real cause, or the worry may seem irrational to others. 

In children, anxiety often comes from social pressures, the need to meet parents’ expectations, physical appearance, school performance, or family matters. These situations can cause panic attacks, fear about behavior, and future expectations. 

Additional Anxiety Disorders

While most patients are diagnosed with Generalized Anxiety Disorder, there are subcategories of anxiety that come with different symptoms. Additional anxiety diagnoses include:

• Separation Anxiety
• Phobias
• Social Anxiety
• Panic Disorder 

Different anxiety disorders will come with specific fears or anxiety around certain places. These different emotions can be hard for children and teens to navigate on their own and could lead to anger or rebellion. Figuring out which specific anxiety disorder a child has will help them find the best coping skills. 

Are Certain Children And Teens More At Risk?

Children with parents with an anxiety disorder are more at risk for mental illness. Children who experience trauma or a restricted childhood will also be more prone to mental disorders. Anxiety in children and teens will not always come immediately after a traumatic event has occurred.

1 in 5 children will develop an anxiety disorder and can have outbursts or tantrums to start. 1 in 3 adolescents has anxiety as well. Females are more likely to develop anxiety. 

Symptoms In Children And Teens

Depending on the child, symptoms can vary drastically. Anxiety in children and teens will present differently and some individuals may have different anxiety disorders with a unique set of symptoms. Here are some of the most common symptoms that children and teens with anxiety experience. 

• Worrying about events before they happen
• Sleep problems
• Worries about friends, relationships, school, or other activities
• Fatique
• Lump in the throat or struggles to breathe
• Muscle aches or tension
• Frequent stomachaches, headaches, or physical problems
• Lack of concentration
• Inability to relax
• Feeling grumpy or short-tempered
• Constant thoughts of fear or worries about the safety of others
• Clingy behavior with family members
• Dips in school or work performance

Managing Anxiety In Children And Teens

Recognizing anxiety in children and teens can be difficult, but once a diagnosis is received, you can help a child or teen learn how to manage their symptoms. Anxiety is a lifelong journey and may take many years of trial and error to find methods that work best for a specific patient.

Encourage Children To Talk About Their Anxiety

One major hurdle to overcome is talking about complex emotions or feelings of anxiety with parents or a therapist. Talking about their anxiety may be hard for many children and teens, but it is essential if they want to better manage anxiety symptoms. Making sure a child knows they can talk to you about anything will help you know if other issues are present or if self-harm is being considered. 

Acknowledge Children’s Or Teen’s Feelings

All feelings are valid, even if we may think they are irrational. Encouraging a child or teen to talk about their anxiety means you should listen intently and work to understand their feelings. Acknowledge a child or teen’s hard work to push through difficult situations or by making progress in their mental health journey. 

Encourage Brave Behavior

It can be difficult to attend school, work, or social functions when you have anxiety. Encouraging children to step outside their comfort zone in a controlled and orderly manner will help improve their anxiety and prove they can do hard things. If your child is meeting with a doctor or therapist, they may also be able to suggest safe activities that can push their comfort zone, without putting their safety at risk. 

Help Them Make Healthy Choices

Physical and emotional health can also contribute to mental health. Encouraging children and teens to have a healthy diet, and healthy habits, and develop coping strategies will all help them have better control of their mental health. Healthy choices in all aspects of your life will improve your mood and energy levels.

Seeking Help From A Therapist At Ogden Psychological Services

Our team of therapists at Ogden Psychological Services is willing to work with patients of all ages. Children and teens often experience anxiety but can see improved symptoms when talking with a therapist. Our team wants to help make mental health less taboo in our community and improve the mental and behavioral health of all members. If you are interested in therapy or are looking to help your child meet with a therapist, fill out our contact form!

In our daily lives, we all experience a little bit of anxiety and perfectionism, but when they start to affect our daily functioning or stop us from going after our goals, it can become a problem. While perfectionism is not a psychological disorder, it has been linked to many other mental illnesses. This blog will dive deeper into both anxiety and perfectionism and how they can impact your entire life. 

What Is Anxiety?

Anxiety is a consistent feeling of fear, dread, and uneasiness. It can also include strong feelings of stress, panic attacks, or intrusive thoughts. Those with anxiety may feel fear around common stressful situations like taking a test or going on a date, but these feelings are heightened for these individuals. Anxiety is a fear that doesn’t ever really go away and can be overwhelming. 

There are multiple different types of anxiety including Generalized Anxiety Disorder, Panic Disorder, Social Anxiety, and Phobias. All types of anxiety include feelings of intense fear but the different types can include different symptoms and frequency of panic attacks. 

Those who are more at risk for anxiety disorders include:

• Those who are more withdrawn or shy when in new situations
• Individuals with trauma from childhood or adulthood
• Family history of anxiety or other mental disorders
• Those in constant stressful situations or have stress in their daily lives
• Some physical health conditions like thyroid problems or arrhythmia
• Those who struggle with substance abuse

What Is Perfectionism?

Perfectionism is defined as “excessively high personal standards and overly critical self-evaluations.” There are many traits and stages of perfectionism including fear of failure, procrastination, hyper-focused on results, unrealistic standards, and being highly critical of themselves. 

Individuals with perfectionism typically have all-or-nothing thinking. They work hard to achieve lofty goals and are only satisfied with achieving excellence or “perfection.” They often set goals that are unrealistic or that are hard to do perfectly. They put extra pressure on themselves to be the best version they can be and are not satisfied with less than perfect. It can be difficult to achieve anything at all when these individuals are trying to achieve perfection because that is not something that they can ever achieve. They will be in a constant cycle of failure and overachieving because their goals are so unrealistic. 

Possible Causes Of Perfectionism

Some people are more prone to perfectionism than others. Personality types and culture will also play a part in those who struggle with perfectionism. 

• Fear of judgment or constant disapproval from others
• Early set expectations and experiences that caused feelings of failure
• Poor self-esteem
• Feelings of inadequacy 
• A need for control
• Having other mental illnesses with compulsion or perfection tendencies 
• Cultural or social expectations

Are Anxiety And Perfectionism Connected?

Anxiety and perfectionism are connected in multiple ways. While perfectionism isn’t a psychological disorder, there are many of the same symptoms between the two. The constant pursuit of perfection can lead to high stress and elevate anxiety.

Individuals with anxiety and perfectionism will have a high fear of failure, avoidance of risk, negative self-evaluation, and even headaches and stomach problems. Physical and mental symptoms will vary for each person, but there are multiple persistent feelings when someone experiences anxiety and perfectionism. 

Mitigating Anxiety And Perfectionism

There are a few therapy methods that are used to help with the thoughts of perfectionism and lower anxiety. Exposure and Response Prevention is a therapy technique that helps individuals recognize their fears and accept the uncertainties of life. This is a process that patients will have to learn over time. It takes practice and patience.

Some therapists will also teach patients grounding techniques. This can help individuals remain in the present moment and limit a panic spiral. Grounding exercises will help patients learn that feelings are not facts and that they can take action against these anxious tendencies. 

Therapists can help patients set more realistic goals that don’t contribute to their unrealistically high expectations. Setting more attainable goals will help these people feel more fulfilled and show them that they can make progress. Completing something without making mistakes is just not an accurate way to live, so even if you don’t meet the goal in the way you envisioned, you still accomplish something. 

Therapy From Ogden Psychological Services

Our therapists are specialized in many areas, including anxiety and trauma. There are multiple modern therapy techniques that we utilize to help patients gain better-coping mechanisms. Ogden Psychological Services focuses on Neurotherapy and neurofeedback to help restore the brain back to ideal health. No matter what struggles you have in life, our therapists are here to help. Learn more about our different services and book an appointment today!

If you have experienced a panic attack, you know how scary it can be. Avoiding them may not be completely possible, but having some tricks in your arsenal to help slow or overcome them quickly can be a lifesaver. Panic attacks can happen in a variety of places and last for minutes or much longer. Below are some techniques to help you handle the onset of a panic attack and return to a calmer state. 

1- Utilize Breathing Techniques

Regulating breathing is one of the best ways to reset your brain and help you return to a calmer state. Breathing in for 4 to 10 seconds, holding that breath for another 4 to 10 seconds, and then breathing out for 4 to 10 seconds can help prevent you from hyperventilating. Most people who experience panic attacks have shallow breathing or rapid breathing. Slowing this to a normal rate helps to signal to your body that everything is ok. 

2- Close Your Eyes

Panic attacks can happen when you are around triggers. Sometimes closing your eyes to avoid looking at the situation or the objects around you can help limit the onset of a panic attack. If there are lots of stimuli or too many things happening around you, closing your eyes will help limit distractions and decrease anxiety. 

3- Realize You Are Having A Panic Attack

Often a panic attack can feel like a heart attack or other serious health issue. While panic attacks are serious, recognizing that you are having a panic attack rather than a heart attack can help alleviate some anxiety. 
Taking away some of the fear that you might be dying will help you to focus on breathing or using a grounding technique. Knowing your triggers, or beginning to understand what a panic attack feels like will help you to get through the attack when it does come. 

4- Find A Focus Object

Some individuals may find that focusing on one object can help stop or limit the symptoms during the onset of a panic attack. Finding one object around you and noting all the details of it can help ground you. Looking at a vase or photo and noticing the colors and designs, or if it is slightly tilted can help remind you that you are in the present. Putting all your energy into looking and thinking about the object may help panic symptoms subside. 

5- Work With A Counselor

If you continue to have frequent panic attacks, speaking with a therapist or counselor about how to better manage them could help. It is often impossible to avoid some of our triggers, but talking about them and learning ways to cope with stress could limit your panic attacks. 

6- Practice Mindfulness

Meditation and mantras have been found to help keep our minds sharp and focused on the good. If you find that you are extremely stressed or anxious, mindfulness can help you focus on more positive things and limit the onset of a panic attack. 

When our body doesn’t know how to handle a stressful situation, it can go into fight or flight mode. Training our minds to relax and focus on solving a problem can help limit panic symptoms. 

7- Use Ice

Sometimes a shock to your system will help you overcome a panic attack. Using an ice pack, taking a cold shower, or splashing your face with cold water can all help to reset your system. Some find that rubbing ice packs on their chest or around their temples helps to alleviate chest pain and calm them down. Once you can breathe again, try holding the ice packs in your hands or placing them on your lower back and belly until you feel that attack subside. 

Therapy Help With Ogden Psychological Services

Our therapists are here to help you work through and manage your mental health symptoms. Each patient has a unique skill set and unique needs that they can use to help them manage panic attack symptoms. Ogden Psychological Services provides a safe space to discuss triggering topics and gives you the coping skills and confidence to live a more well-balanced life. 

Life is stressful, especially in the world we live in today. Seeking help is not a sign of weakness and can help us overcome stressful situations or large life changes. Our therapists, psychiatrists, and counselors will give you the tools you need. Contact us on our website or by phone to set up your first appointment.