SHOULD YOU BE ABLE TO HAVE AN EMOTIONAL SUPPORT ANIMAL ON AN AIRPLANE?

Well, the rise in use of emotional support animals (ESAs) on airlines is once again in the news this week.  In the Los Angeles Times business section for August 9, 2019, Hugo Martin wrote an article titled "Certain breeds can’t be barred from flights".  He observed that one month after a flight attendant was bitten by an ESA, the US Department of Transportation told the airlines that carriers can’t bar certain dog breeds because airlines deem them dangerous, including pit bulls. Passengers only are required to produce vaccination and training records for their animals. Airlines for America, a trade group for the country’s largest carriers, reported that there have been over one million passengers bringing ESAs on flights last year and that there has been a sharp increase in incidents such as biting and mauling by untrained animals. In the article, it was noted that United Airlines reported a 75% increase in ESAs on flights in 2017 compared with 2016. In an article by Hugo Martin last year, he noted the 84% increase in incidents of urination, defecation and biting by service and support animals during flights on Delta Airlines.  He highlighted how airlines are struggling with deciding what additional measures and documentation should be needed to travel with such animals. Federal law from 1986 only says that passengers who rely on such animals to manage anxiety and other mental disorders must be allowed to bring the animals onboard. However, there has been no guidance for procedures for diagnosing the person who claims the need to have the ESA onboard. I shall have more to say about that below. Airlines have taken to introducing some restrictions of their own such as in American Airlines ban of several types of creatures including hedgehogs, goats, ferrets, chickens, birds of prey, and snakes. There has been concern over whether some passengers do not in fact have anxiety, phobias, or panic disorders (among the most common disorders for which such documentation is requested) but rather are trying to get a free ride for their pet.  That has spurred some mental health professionals to recommend creation of better standards for determining the need.  I began to rethink the issue of when is your animal a pet and when is it a therapeutic aid, a topic also discussed by Rebecca Clay in an article in the Monitor on Psychology for September 2016.  In the mental health area, there are Emotional Support Animals (ESA), Service Animals (SA, including Psychiatric Service Animals), and Animals for Assisted Therapy (AAT).  The main distinction is that the ESA provides support by its presence alone while a SA has been trained specifically to perform tasks for someone with a disability, such as reminding them to take their medication or checking a room and turning on lights for a person with anxiety or assisting a blind person.  

Emotional support animals do make potential sense, given the large literature on animals’ ability to reduce human stress and anxiety and provide other health benefits, says psychologist Aubrey H. Fine, Ed.D., a professor of education at California State Polytechnic Institute in Pomona and editor of the "Handbook on Animal-assisted Therapy: Foundations and Guidelines for Animal-assisted Interventions" (2015). Dr. Fine did suggest that some people may be abusing the ESA concept so they can have their pets with them. Individuals can go online, answer some questions, and receive a certification and jacket for their dog.  In fact, the issue of need for the ESA is a clinical/forensic question involving determination of mental health disability of the individual as well as demonstrated clinical benefit of having the animal present.  The evaluation should be conducted by a licensed professional.

Additionally, there is not much research to support the claim that emotional support animals help people more than traditional pets.  This is according to co-authors Cassandra L. Boness,  Jeffrey N. Younggren, PhD, a psychology professor at Missouri, and Jennifer A Boisvert, PhD, a private practitioner in Beverly Hills and Long Beach, California (Professional Psychology: Research and Practice, 2016). Their research review showed little evidence that emotional support animals are effective. The co-authors indicated that "The research we did find was inconclusive".

The certification of ESAs appears to have become a growing industry. There are a number of online commercial entities that specialize in providing SA or ESA certification for dogs and other animals without ever having seen or evaluated a person or their animal. For instance, the United States Dog Registry provides three levels of certification: SA dogs, ESA dogs and therapy dogs. In their advertising, the U.S. Dog Registry states that certification will allow the animal (ESA, SA, or therapy dog) to fly in a commercial airplane for free and will allow the dog in all housing regardless of an existing pet policy.

The media already had taken note of the topic of airline accommodations being made for ESAs.  In a 2014 New Yorker article titled, “Pets allowed: Why are so many animals now in places where they shouldn’t be?” author Patricia Marks reported that the National Service Animal Registry, a private commercial enterprise that sells certificates, vests, and badges for helper animals, signed up 11,000 animals online in 2013, even though the animals may not have merited certification. In a USA Today (2015) article, the editorial staff took the position that while SAs were acceptable, ESAs infringed on other’s rights and reflected an exploitation of law and regulation by animal lovers. The article was critical of how some online commercial entities provide ESA certification.  What about people who have anxiety and/or phobias around animals? I have seen many in my career. What are their rights to enjoy their flight in reasonable comfort? This point was noted in the LA Times article as having ESAs on board airlines may exacerbate conditions for people with allergies and/or anxiety around animals. Also, as I noted above, some commercial entities render a letter in support of needing an ESA without a licensed mental health professional seeing or evaluating an individual or their pet in person. There are commercial services specializing in online and telephone disability assessments and offering letters of certification to those thought to qualify.   

It is easy to see how an industry has developed around the certification of ESAs, allowing pet owners to have their pets travel on commercial aircraft at no cost. Nonetheless, it is clear to me that these commercial evaluative services are questionable from a professional standards perspective and inconsistent with existent psychological ethics and forensic standards. This media publicity and industry has implications for my fellow psychologists as they might be pressured by patient requests for a letter of evaluation in support of their need for an ESA or certification of their pet.  In fact, at a former clinic where I worked, it was not uncommon to have patients requesting such letters from their clinicians.  

So what are we to do about all this?  It is clear that Service Animals provide specific valuable services. Animals used in Animal Assisted Therapy also provide clear benefit in a carefully planned clinical program. And we all love our pets.  But what are we to do about Emotional Support Animals on airplanes?  It would appear that, given the lack of research to support the concept, more careful evaluations are in order conducted in person by licensed professionals. These evaluations would need to meet more specific criteria such as those suggested by attorney John Ensminger and neuropsychologist Dr. J. Lawrence Thomas in Law and Human Behavior in 2013: 

1.  Confirm that the individual actually has a mental health diagnosis.

2.  Explain clearly how the animal helps lessen the severity of the mental health condition.

3.  Describe how the individual and animal interact, which assumes that the evaluator meets with both.

4.  Explain clearly the possible negative effects of the individual not having the animal with them.

5.  Note any training the animal has had from a qualified trainer, if appropriate.

What is not discussed is how persons can learn to deal with their anxiety and stress about flying without the need for ESAs.  For a complete review of stress management issues, please consult our book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.) available on Amazon at  https://www.amazon.com/dp/1542458056. For details about the book and authors, please consult our website at www.manageyourhealthandstress.com.

This appears to be an issue gradually getting out of control.  What is needed is a mix of compassion as well as evaluations marked by more scientific rigor and consideration of alternative means of helping fliers with stress related conditions balanced against the rights of other travelers..  This will assist all of us as we fly the skies.

Good luck on your journey as always.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com.

HOW DO WE COPE IN AN UNSAFE WORLD?

We all were exposed to the shock of two mass shootings this past weekend, one in El Paso, Texas, and one in Dayton, Ohio. While our concerns go out to the loved ones of the deceased and to the survivors, it is very clear that many people will have to cope with long term effects of the trauma.  I work with many survivors of post traumatic stress events.  The question always arises: psychologically speaking, why do such events throw us out of our feelings of normalcy even when we were not impacted directly?  In part, it is that such horrific events ruin our assumptions about how safe the world is and the extent to which we can believe in the just world idea.  That is the belief that many of us acquire during our development, namely that people get what they deserve.  So, if bad things happen to you, you must have deserved it.  However, that is not true but unfortunately contributes to the lingering anxiety and unrest felt by survivors as well as observers of terrible events.  

In an article by Melanie Greenberg, Ph.D., dated 10/2/17 in Psychology Today and titled "Coping with the Psychological Trauma of a Mass Shooting", she noted that:

"According to psychological theory (Janoff-Bulman 2002), traumas create long-term distress not only through the neurobiological effects of experiencing a threat to life but also because they shatter our assumptions about the world. Specifically, they challenge the assumptions that:

The world is safe and predictable
The world is just and meaningful; good people experience good outcomes
The world is benevolent; people are inherently good

These assumptions help us get on with our lives and not live in a constant of hypervigilance about the dangers that do exist in the world.  They help us feel less vulnerable if we engage in predictable and prudent decision making, being responsible, and not acting impulsive.  If we try to be a good person we believe that we will be rewarded for doing so by being protected. As Dr. Greenberg noted,   "The assumption of benevolence helps us see the best in other people so we have enough trust to build new relationships, forgive others, and function in a society where we depend on others in business or in tasks of daily life."

Traumas result in the questioning if not destruction of the above assumptions about ourselves, our world, and others.  Here are some strategies to help us deal with a world that does not appear as safe as it formerly did:

1.  Acknowledge your feelings about the event

Don’t try to ignore your feelings because that just doesn’t work long-term. Take time to connect with your anger, fear, or sadness. Feel it in your body and understand that these are normal reactions to a trauma—even one experienced vicariously.

2.  Practice radical acceptance

Acknowledge that the world isn’t completely safe and that you don’t have complete control over what happens to you.  However, decide not to let this hold you back.  Acknowledge but get your focus back on your own life and what is most important for you to do today. There's no need to feel guilty. You didn't do anything wrong. 

3.  Don’t overestimate the personal danger

When mass shootings happen, it is typical to overestimate the likelihood of this type of event happening to us. In reality, there are millions of people who go out to shopping centers or night venues without experiencing harm. I have heard some shaken individuals on the TV news expressing anxiety of going out anywhere for fear of being a victim of attack. Avoid this overestimation and get yourself back to rationally evaluating the actual likelihood of danger, which most often is far less than you are estimating. 

4.  Do something active to cope

Take some action to calm yourself,  express your anger, or reach out to the victims in some way. You can talk to other people, donate money, or write down your thoughts and feelings. Consider advocating for better prevention and treatment of mental health and addictions.

5.  Try to live a meaningful life despite societal trauma

As Dr. Greenberg noted, "Focus on the good that you can do in the world and the things that make your life meaningful. You can’t stop all the bad things in the world but you can live by your values, speak up against injustice, and be a positive influence in your family and community."

You can best respond to such events by acknowledging your feelings, comforting yourself in various ways, and take actions to feel/be more in control of your world.  If you are caregivers for youth, particularly younger children, attempt to assist them with the above strategies in language they will understand. If you would like more information about stress, its effects on your life, and strategies to manage it better, you are invited to check out our book (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.) available at https://www.amazon.com/dp/1542458056 .  If you would like more information about the authors and the book, you can go to the book website at www.manageyourhealthandstress.com.

Best wishes for your success on your life journey. Together, we will get through these challenges.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

HOW TO HELP YOUR CHILDREN FOCUS AND REDUCE STRESS

Do you ever tell yourself or your children to FOCUS?  Or have other people told you to do so?  In other posts, I have discussed the effects of various factors in reducing stress to include your thoughts, your use of relaxation strategies, goal setting, managing stress eating, and the importance of mastering your time. In this post, I discuss the importance of maintaining focus as it affects your productivity.  The correlate is that the lack of focus contributes to increased stress.  

In today's fast moving world,  maintaining your focus is one of the biggest personal productivity challenges. We lose much mental energy due to mental overwhelm and information overload. This sense of overwhelm and inability to keep up with the daily flow of information, interactions, and distractions is a significant cause of stress and decrease in productivity for many people young and old.

Why is your or your child’s mental energy not as focused as you would like right now?  In working with thousands of patients and clients over four decades, see if any of the following apply to you or your child: easy distractibility; negative thoughts and self-talk; excessive self-criticism; perfectionism; unrealistic multitasking; low self-esteem; information overload; procrastination; poor sleep and diet; lack of exercise?

Imagine how greater focus could increase your and your child’s energy and productivity and reduce stress level.  Consider some of the following tips to help maintain more laser focus:

1. Stop multitasking 

If you notice that you or your child are easily distracted as you try to concentrate on a project, you are not alone. Mental distractions create energy dissipation. Think of all the distractions throughout your typical day: a phone rings, an urgent email pops up, somebody interrupts your train of thought, etc. A common response is to multitask, but multitasking doesn't work. Our brains cannot do parallel processing if it requires conscious awareness. Multitasking is really rapid task switching. The more complex and unfamiliar the tasks are, the longer it is going to take to switch between them. Multitasking causes distractibility and interferes with the completion of either task. 

2. Create awareness and use mindfulness. You can experience more focus if you become aware and give your full attention to the present moment. As you cultivate awareness, you gain a state of clarity. Similarly, when you are truly present and aware, your perception is heightened. You notice things you wouldn't otherwise. You experience more insights. You respond to situations as they arise without stress or worry generated by mental distractions. To experience this mental clarity, consider the use of mindfulness, meditation, or progressive muscle relaxation.  Close your eyes, turn off any sound, and be still and quiet for a few moments. Neuroscience research suggests the brain needs about two seconds to deactivate the current circuits and enable an insight to emerge into conscious attention. More people are employing these strategies with youth including children.

3. Identify, write down, and challenge your disruptive and disturbing thoughts. When you feel hampered by persistent negative thoughts, write them all down and set the time when you will review the list. Writing thoughts down decreases their negative influence on the mind. When your scheduled time comes, review the list and determine which thoughts actually have any truth to them.  Help your child with this step. Globally judgmental statements such as "I can't do this; I never do things right" deserve to be challenged and changed.  See earlier posts for more tips about how to change your thoughts.  Even more information is available in my jointly authored book on stress (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.).  The book is available at https://www.amazon.com/dp/1542458056 .  If you would like to know more about the book and authors, please visit our website at www.manageyourhealthandstress.com .

4. Break down your projects into achievable pieces.  

Decide why you are doing the project or task in the first place.  This provides motivation and momentum to move forward.  Break your project into well-defined goals that will serve as the milestones for your work. Use SMART goals: Specific; measureable; achievable; realistic; time limited.   Make them big enough to really stretch your comfort zone. We often underestimate what we can achieve.  Visualize your outcome. The power of visualization often is underestimated in terms of mental focus.  See the outcome occurring for you.  Identify the cost of your goal.  Set deadlines for each goal.  Schedule portions of your day when you can accomplish a piece of the overall project and achieve a milestone.  I have more to say about that in our book.  For now, breaking down your goals into achievable pieces helps maintain a focus which reduces stress.  

5.  Be willing to accept uncertainty.

How comfortable are you with uncertainty? What stops some people from pursuing their dreams and their mission is fear of the unknown. Interestingly, uncertainty can actually add to your motivation.  When you take risks, you face uncertainty and unknown likelihood of reward. The anticipation of uncertain rewards has been linked to increased production of the neuromodulator dopamine, which is responsible for a more focused attention and more pleasurable experience. A degree of uncertainty helps keep interest, motivation, and excitement going.  This works with your children. Their uncertainty could include taking a challenging class, trying out for a team or club, taking up a musical instrument, etc.

6.  Celebrate your victories.  Don't wait for the next holiday to start a celebration. Celebrate victories large and small during your day.  If you wait for only a major accomplishment, you may lose motivation, interest, and focus.  You and your child all should be able to celebrate something each day.  Look for your accomplishment and celebrate it.  It helps keep your mindset in a more positive frame by doing so.  I'm grateful to trainer Blair Singer for this perspective.  

7.  Find people who help elevate you.    

Sometimes, all you need to do to get energized is to talk to certain people.  It often is said that you should try to be around people who are doing what you want to do or are where you want to be.  Most likely these will not be people who drain your energy and focus but rather encourage or stimulate you to increase your energy and focus.  

As you take more personal responsibility for your energy it likely will have the effect of attracting more people with positive energy into your life. With some practice and conscious choice, you will be that person with the focus and personal energy around whom others want to be. 

Think about what one improvement you can make today to help you and your child maintain focus and productivity better.  Good luck on your journey.

Dr. Paul Longobardi

For information on these and other topics, please see my website at www.successandmindset.com

FOSTER SUCCESSES IN YOUTH AND REDUCE STRESS

Every parent wants their child to experience success. Success breeds success.  Haven't we all heard that phrase?  But what does it really mean, particularly in a contemporary environment of brain training?  In some earlier posts I mentioned the work of Dr. Earl Miller of MIT on how our brain responds to successful outcomes (he used monkeys).  We learned that successful experiences, even small ones, trigger the release of dopamine, a neurotransmitter associated with pleasure.  What about learning from our mistakes?  We hear that a lot too and very often so do our children. They hear about mistakes from parents, teachers, coaches, peers, etc.  Well, in the same study by Dr. Miller, mistakes teach us what not to do but not what to do.  As Blair Singer, trainer and advisor to Rich Dad Robert Kiyosaki notes, we should spend less time on strengthening our weaknesses but rather building on our strengths.  Even more critically, the absence of success with no apparent mistake leaves us unsure with relatively little learning taking place at all.  Therefore, for yourself and for your children, focus on successes, even small ones, and brain dopamine will help solidify the learning.  I'm not saying to ignore your or your children’s mistakes but rather to focus on the successes and help yourself and them to do more of what got you to the successes. It's brain science and good life practice.  From a brain perspective, successes interfere with stress elevation in the form of increased cortisol, a stress hormone.  If you want to learn more about stress and it's role in your life, please see our book (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.) available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book and authors as well as other information on stress management in your life, please consult our website at www.manageyourhealthandstress.com.  

For now, here are five actions you can take in your life and foster in your children:

1.  Look to experience success, not to learn from mistakes.  Focus on examining your success and try out what you think worked to get that success again.  If you must discuss mistakes, emphasize what was correct so you or your child can begin to head in a successful direction.

2.  Attend to your mindset.  Don't allow negativity to dominate.  If you do, you'll be stimulating more cortisol, which interferes with successful thinking.  You or your child will become more frustrated and make more mistakes.  Take a break if you must and come back with a new perspective.

3.  Practice.  Actually, that was my piano teacher's favorite word.  When you practice the same behavior which resulted in success, you build stronger neural pathways.  Focus on what you get right, ignore what you get wrong.

4.  Celebrate.  Celebrate wins and ignore mistakes unless your failure can be harmful.  As Blair Singer mentions from a Neuro-linguistic Programming (NLP) perspective, celebrating wins anchors them in our brain.

5.  Give positive feedback.  This is what you can do with and for others.  Notice what significant others in your life to include your children do which is right and let them know as soon as possible. They too will benefit from the dopamine boost.  Be as consistent as you can with this.

So notice your and your children’s successes and repeat them.  Then indeed success will breed success.  Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

HOW YOU AND YOUR CHILDREN CAN MANAGE DIABETES BETTER THROUGH STRESS REDUCTION

In the United States, 29.1 million people are living with diagnosed or undiagnosed diabetes, and about 208,000 people younger than 20 years are living with diagnosed diabetes according to the New England Journal of Medicine.  We know that childhood/youth diabetes is on the rise. What is less well know is that there are research finding supporting the conclusion that poor management of life’s stressors exacerbates the diabetic condition. The co-occurrence of depression and diabetes is statistically significant across multiple studies. We all need to be more aware of the risks for diabetes and the need to stay aware of healthy living to either avoid developing the disorder or manage it better if you already are so diagnosed. If you want to take a short self-assessment as to your risks, you can go to diabetes.org/alertday.  In our book on stress management (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056, we discussed stress management tips/strategies to help better manage your diabetic condition.  These include the following:

1.  Change stress producing situations, when possible.  For example, it is well known that people reduce stress to the extent that they manage their time well and don’t let themselves overcommit and become overwhelmed by events.  If you improve your organization skills and learn problem-solving skills, you reduce your likelihood of allowing yourself to become excessively stressed and then worsening your diabetic condition. 

2.  Initiate relaxation procedures.  You can try yoga, meditation, mindfulness, deep breathing, or progressive muscle relaxation (PMR).  Our favorite is PMR, in which you practice tensing and relaxing major muscle groups in sequence while combining pleasant visual imagery and proper breathing. In fact, a study published in the journal Diabetes Care showed that just five weekly sessions of a relaxation therapy can reduce blood sugar levels significantly.

3.  Learn about cognitive behavior therapy (CBT) and its benefits.  In addition to learning to relax, CBT assists you in evaluating your problematic, catastrophizing, and often overgeneralized thoughts leading you to feel tense, frustrated, and upset.  You can learn to react differently to the challenging events in your life through re-evaluating your thoughts and thus your emotions.  As we always say, "Change your thoughts and change your results".  

4.  Use your social support network.  Talk to a trusted friend or confidante about your concerns.  Talking about problems can help lessen the stress associated with them.  Don't have a social support network?   Maybe this is a good time to develop one.  Also, you can speak with your spiritual leader or other members at your place of worship.  If nothing is working, consider talking with a mental health professional.

5.  Maintain healthy eating, sleep, and exercise routines.  Exercise can help lower blood sugar, so a stressful phase is not the time to stop your program.  Exercises in groups, e.g. aerobics, water aerobics, dance or yoga classes could be a lot of fun and help maintain accountability and comraderie.  

6.  Develop relaxing routines, such as starting a hobby, taking walks, or joining a class you like.  You can attend pleasant activities such as the theater and movies.  These activities will contribute to a more pleasant outlook on life as well.

7.  If the above still is not working, know that there are antianxiety medications available which may help.  You may need the medication for the short term only as some of the medications have addictive potential.  See your medical care provider.

 It is very clear that diabetes is a condition possibly initiated by but at least worsened by the presence of stress.  The areas of glycemic control and self-care management both are negatively impacted by stressors.  It is important that you and your children take control of your health and one way to do this is by managing effectively the stresses in your life.  

Good luck on your journey. For additional information about the book, authors, and stress management, please visit our website at www.manageyourhealthandstress.com.

Dr. Paul Longobardi

For additional information on these and other topics, please see my website at www.successandmindset.com

COPING WITH THE STRESSES OF NATURAL DISASTERS

Natural disasters have been in the news this week. From storms in the midwest and east to earthquakes in California, people have had to cope with havoc wrought by natural disasters such as storms, earthquakes, floods, and fires.    Once again I have been revisiting thoughts about psychological responses to such disasters and coping strategies.

Natural disasters such as hurricanes, earthquakes, and wildfires are typically unexpected, sudden and overwhelming. For many people, there are no outwardly visible signs of physical injury, but there can be nonetheless an emotional effect. It is common for people who have experienced disaster to have strong emotional reactions.

We know that in the initial weeks after a natural disaster, many people experience distress, including anxiety, disturbing memories, sleep disturbance, nightmares, and restlessness. This is very common and is an understandable reaction to stress.  We also know that most mental health problems typically reduce over time as people get over the initial distress.  However, there is usually a significant minority who will have persistent problems and whose problems may actually worsen.  Often, this occurs because their coping resources have been worn down by the ongoing stressors involved in slowness of rebuilding their lives and often financial difficulties.  In fact, it is not uncommon for persistent stress reactions to come from the more ongoing long-term effects of disasters.  

What are common psychological reactions to such disasters?  The American Psychological Association has listed the following after the initial reactions subside:

Intense or unpredictable feelings.  You may be anxious, nervous, overwhelmed, or grief stricken.  You also may be more irritable or moody than usual.

Changes to thoughts and behavior patterns. You might have repeated and vivid memories of the event. It may be difficult to concentrate or make decisions. Sleep and eating patterns also can be disrupted — some people may overeat and oversleep, while others experience a loss of sleep and loss of appetite

Sensitivity to environmental factors. Sirens, loud noises, burning smells or other environmental sensations may stimulate memories of the disaster creating heightened anxiety. These “triggers” may be accompanied by fears that the stressful event will be repeated.

Strained interpersonal relationships. Increased conflict, such as more frequent disagreements with family members and coworkers, can occur. You might also become withdrawn, isolated or disengaged from your usual social activities.

Stress-related physical symptoms. Headaches, nausea and chest pain may occur and could require medical attention. Preexisting medical conditions could be affected by disaster-related stress.

So how do you cope with the emotional/psychological reactions to natural disasters?  Well, in our book on stress management (I Can't Take It Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056, we offer detailed discussions of strategies to manage your reactions to stressors.  For more information about the authors and book, you might visit our website at www.manageyourhealthandstress.com.   However, here are some steps experts recommend to help you regain your emotional well being and take back control of your life. These include:

Give yourself time to adjust.  Accept that this will be a difficult time but that you will get through it.  Allow yourself to mourn the losses you have experienced and try to be patient with yourself.  

Ask for support. Ask for support from people who care about you and who will listen and empathize with your situation. Social support is a key component to all stressful situations including disaster recovery. Family and friends can be an important resource. You can find support from those who've also survived the disaster. 

Communicate your experience. Express what you are feeling however it is comfortable to you, whether that is talking with family/friends, keep a diary, or partake in a creative activity.  Consider using a local support group led by appropriately trained and experienced professionals. Support groups are frequently available for survivors. Group discussion can help you realize that you are not alone in your reactions and emotions. 

Reconnect with a higher power. If it is a part of your life, draw on the strength of a higher power, whatever that may mean for you. Many times there is comfort in seeking solace, strength, and support from such sources. It is common for survivors of natural disasters to return to regular worship as soon as possible.

Engage in healthy behaviors. Engage in healthy behaviors to enhance your ability to cope with excessive stress. Be sure to eat well-balanced meals and get plenty of rest. If you experience ongoing difficulties with sleep, you may be able to find some relief through relaxation techniques I've discussed in other posts. Avoid alcohol and drugs because they can be a diversion that could detract from as well as delay active coping and moving forward from the disaster.

Establish or reestablish routines. This can include eating meals at regular times, sleeping and waking on a regular cycle, or following an exercise program. Build in some positive routines to have something to look forward to during distressing times.  Establishing or returning to a regular routine assists greatly in regaining your sense of control and purpose in your life.  

Avoid or delay making major life decisions. Switching careers or jobs and other important decisions tend to be highly stressful in their own right and even harder to take on when you're recovering from a disaster. Your mindset following a natural disaster has much to do with how well and quickly you will recover from the potential negative psychological consequences of a natural disaster. As always, change your thoughts, change your results.

Best of luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com.

WHAT ARE THE CHRONIC STRESS EFFECTS OF SEPARATING CHILDREN FROM PARENTS AT THE BORDER?

There is much news in the last week about the forced separation from their parents of minor immigrant chlldren at the US border. Reports of deplorable living conditions have dominated the major news networks. No one appears sure even how many children are separated though estimates run into the multiple thousands. What are the effects of such forced separations on the psychological state of children?

There appears overwhelmning scientific evidence that separation of children from their parents, except in cases of clear maltreatment, is harmful to the development of the children, their children, and communities. I have drawn some of the scientific findings from an article in the Society for Research in Child Development by J. Bouza, Daisy Camacho-Thompson, and others titled “The Science is Clear: Separating Families has long-term damaging psychological and health consequences for children, families, and communities”.

Actually, much of the research began during World War II when the effects of parental separation were studied in multiple settings both in the US and abroad. Findings noted included increased risk for mental health problems, poor social functioning, less secure attachment, problems with the stress reactivity systems, and health problems. Those findings remain consistent with more recent research findings which report increased mental health risks for both children and parents when they are separated in the immigration process. Parent child separation has negative effects at all ages, including adolescence.

Why is this so? What is going on? There are several explanations including the notion of parents as stress buffers, disruptions of brain functioning secondary to the stress of separation, and negative impacts on attachment processes, to name several of the key factors. Immigration is in itself a stressful process including dislocation, relocation, hazards of travel, fatigue, etc. Children depend on their parents to navigate these stressful and traumatic events and the presence of parents is very helpful to the child’s coping with the stresses of immigration. When the children do not have access to their caregiver, their physical responses to stressors are impacted negatively. Mental health professionals have noted that children internalize traumatic and negative experiences. Often, they don’t have the language skills to express what they are feeling and they show more somatic symptoms such as loss of appetite, stomach aches, sleep disturbances, and headaches. These problems can become chronic if untreated.

Prolonged activation of the stress response system has been associated with lasting changes in key areas of the brain with increased cortisol and norepinephrine responses to later stressors in life. In short, the child can become overreactive to stressors as a way of coping in life. These changes disrupt higher order cognitive and affective processes in the brain. The results include greater risk for medical and psychological problems such as anxiety, depression, post traumatic stress disorder, lowered school functioning, obesity, immune system dysfunction, lessened physical growth, heart and lung disease, and stroke. All these risks have been shown to occur in children separated from their parents, including border family separations harming US citizens whose family members suffer such experiences.

Perhaps one of the most worrisome effects of such separations is on the attachment process for children. There have been psychological studies in which children who experience separations develop insecure and disorganized attachment and have persisting levels of stress. Children begin to worry that their parents are gone and not available. Their stable sense of safety and security is disrupted. Psychotherapist Silvia Dutchevici, a member of Physicians for Human Rights, has contended that separated and displaced children learn that the world is unsafe, people can’t be trusted, and that attachment and love cause pain. The child’s sense of safety, stability, and security all are broken at the time of the forced separation from the parent. Even the reuniting of the child with the parent has understandable negative effects. The child subsequently will wonder when or if they will be separated again from their loved ones. Their ability to attach, love, and bond are interrupted.

What are the implications for society? I think it is clear that the effects of forced separation of children from parents during the immigration process brings negative effects outlined above. What this early childhood trauma does is likely place a heavy burden on society as well. Do we really want to create a generation of traumatized children who grow up to be adults who distrust authority and lack their sense of safety and stability in the world? I think not. Such forces also can lead the young people to greater dependence on societal systems such as child welfare, juvenile and criminal justice, poorer school performance, lowered work performance as adults, and increased physical and mental health negative outcomes. We can and must do better than this. These issues affect us all.

For more information on stress processes and management, please see our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the authors, book, and stress, please see our website at www.manageyourhealthandstress.com.

Good luck in your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

HOW CAN YOUNG PEOPLE REDUCE STRESS THROUGH MANAGING THEIR TIME?

Any parent of a young person knows that life can get hectic both for yourself and for your child or teen. It is frequent that this culminates in feelings of stress. There are many causes of excessive stress as well as strategies to reduce it. However, the failure to take charge of the time we all are given often is a cause of feelings of stress, worry, and hurry. Let’s discuss becoming a master of your time.  That is not the same as becoming a "time nut".  In working with clients regarding goal setting, I employ the acronym SMART where the "T" refers to "time limited".  I am not speaking here of traditional time management with to-do lists and other tools.  Rather, I am speaking of how we get ourselves into synchrony with ourselves and nature.  To do this, we must manage our time well each day both for efficiency and for the synchronicity which leads to stress reduction.  For this post, I owe credit to Deepak Chopra and Oprah Winfrey's meditation series where they cite Dr. Daniel Siegel's ways of using time to support our wellbeing and inner growth.  

The seven ways are as follows:

1.  Sleep time.  Get a full night's restful sleep.  More mistakes, accidents, and angry interpersonal exchanges occur for people who are fatigued.  As attributed to famous football coach Vince Lombardi, "Fatigue makes cowards of all of us".  

2.  Physical time.  Take time to move and let your body be active.  Our bodies are meant for movement.  If you are feeling lethargic, inefficient, in "brain fog" over something, get up and take a short walk at least.  Better yet, develop a regular exercise regimen.  Physical exercise is known to enhance feelings of wellbeing and good mental health.

3.  Focus time.  Be alone for a while to concentrate on what matters to you.  In a world in which we are bombarded with information, cell phones, emails, etc., take the time to focus on a particular task.  Stay with it until you have reached a break point.  Resist the urge to be distracted by other tasks, people, or intrusions.

4.  Time in.  Take time for meditation, prayer, self-reflection, progressive muscle relaxation with imagery and proper breathing.  It will help you relax, achieve a more focused and centered inner state, and be more productive when you return to work activities.

5.  Time out.  Set aside time to simply be here and rest into existence.  Enough said about this one. 

6.  Play time.  Set aside time to have fun and enjoy yourself.  It is only too easy to become overinvolved with the tasks of living and fail to stop and enjoy your life.  Even in small ways, whether it be to take a walk, enjoy a sunset, read part of a book, or whatever is enjoyable to you, make some time to enjoy each day.  I have treated too many depressed patients who fail to do this step.

7.  Connecting time.  Set aside private time between you and those you love and for whom you care.  It almost goes without saying that we are social beings.  As such, the joy of enjoying the company of others with whom you are close improves physical and mental wellbeing.

8. Reduce overcommitments (my addition). This was not on Dr. Siegel’s list but I think it so important that I’m adding it. I have worked with so many stressed patients who overcommit to people and activities. They don’t know how to say no and then become overwhelmned, frustrated, tense, and anxious, all part of a stress reaction. We can not be all things to all people and learning to prioritize our time and efforts goes a long way toward reducing this source of stress. If you or your young person has difficulties with this area, practice saying no with a trusted person, spouse, parent. Hear yourself saying no, let your trusted person try to guilt-induce you (a common tactic) and practice responding. Your mental and physical selves will thank you for the effort.

I know that some readers are saying that they can not use these seven ways each day. "I am too busy" they would say.  To them, I say consider implementing the steps gradually over seven weeks. Perhaps this week you can ensure that you get proper sleep time.  Next week add an element of physical time, and so forth. Within several months you will have created a helpful habit of mastery of your time.  If you have trouble with unhelpful thoughts, e.g. "I can't do this", see other posts on changing your thoughts.  As is often said, if you don't take care of yourself, who will? We talk about time management and much more in our book on stress management (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. If you need more information about the authors, book, or stress management, please visit our website at www.manageyourhealthandstress.com.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics please visit my website at www.successandmindset.com

.

EIGHT WAYS FATHERS CAN BETTER HANDLE THE STRESSES IN THEIR LIVES

So we just celebrated Father’s Day. For the fathers among us, I hope you had a great day. However, it’s back to the grind for most today. That involves going to work, handling the stresses of the day, and returning home to your place of sanctuary. However, it doesn’t always work out that way. There may be family issues to handle, emergencies to manage, conflicts to help resolve. Stress increases to the point where pressures build and symptoms emerge, e.g. headaches, explosions of anger, depression and discouragement, sleeplessness, or just living with emotional pain.

Eliminating stressors in your life is not possible. However, how you handle them is critical to your well being and that of your family. If you need more information broadly on stress management, please consult our book (I Can’t Take It Anymore; How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. If you want more information about the book, authors, or stress, please visit our website at www.manageyourhealthandstress.com. For now, I am indebted to Wayne Parker of liveabout.com for his recent article on A Father’s Guide to Managing Stress at Home.

Here are eight ways in which fathers (mothers and youth too!) can better handle the stresses in their lives:

1.Set aside some family downtime. Despite all the work and busyness of the average day, make some time for the family. For the younger children, telling bedtime stories and reading to them can be a way to relax and reduce stress. For the older children, asking about their day and really listening also can induce more calmness. As was mentioned in the article noted, family rituals like family prayer, cuddle time in bed with the family and Saturday morning breakfasts can be important times for both building relationships and reducing stress.

2. Make time to talk. It is common that stress at home is the result of failed communications. So make sure you talk with your partner and your family regularly. You might want to plan a weekly family night so you can deal with problems before they happen. A family therapist has said that the best advice for strong marriages was to set aside 30 minutes each night after the children so that the parents can talk together – no television, no smartphones, and no computer – just talk.

3.Remember good nutrition and regular exercise. As we write about in our book and spend parts of two chapters, make time for healthy eating and physical activity. Proper nutrition will give you good fuel to burn and exercise makes your body more efficient. Eating junk food and sitting in front of the computer all day will tend to make you tired and irritable. This will result in increased personal and family stress levels.

4.Make time for you. In addition to all your family obligations, be sure to look out for yourself too. Find a favorite hobby, activity, or volunteer endeavor in which to participate as it allows you to grow and builds you well being. Just watching television, surfing the internet, or catching up on social media for the evening does not help you. Find what you like to do and what relaxes you. If you can involve other family members, all the better.

5.Get some physical activity. In our book we write about the power of exercise and physical activity as a stress reducer. Your body releases endorphins and they naturally improve your mood. So go out and work in the yard, work out at home or in a gym. The more activity you do the better you will handle stressors.

6.Find ways to improve yourself. In the article noted, author Stephen Covey referred to this as sharpening the saw. If we do not take time to learn something and/or improve ourselves, we become dull and less productive, like the wood cutter who never took time to sharpen the saw. Take time to improve yourself in some way in four areas: mental, spiritual, emotional/social and physical. Covey says that spending one hour in these pursuits will be a powerful investment in the other 23 hours of the day.

7.Learn to say no. I have worked with so many individuals who have a difficult time saying no. They overcommit, feel pressured, and experience stress symptoms. As noted in the article, many of the stress factors in our family come from over-programming our time and lives. Consider prioritizing by saying no to the less important activities. To do that effectively, you have to define what is important and commit to that, and then say no to everything else. The article refers to world renowned Pastor Joel Osteen, a favorite of mine, who has a church in Texas to which 40,000 parishioners come weekly. Pastor Osteen has found that he has to say no to weddings and funerals, and to any other events on Wednesdays and Sundays. Obviously, Sunday is the day he preaches. Wednesday is his day with God and his family first. He is a great example of practicing what he preaches and putting first things first. Consider doing something similar for yourself.

8.Laugh and find the humor in life. I have found this one of the best ways to handle stress and anxiety. So many of our felt stresses come from taking oneself and situation too seriously. Yes, there are indeed some serious life events. However, so many times just finding an outlet to laugh can help. While the article mentions another show, I sometimes find it hilarious to watch a rerun of the television comedy 227. My wife and I watch it and feel better for doing so. Years ago, writer Norman Cousins literally cured himself of a life threatening cancer by putting himself on a diet of old comedy shows. Like exercise, laughter triggers powerful positive endorphins in the brain. So take some time to laugh. It’s not frivolous. Consider it part of your prescription for a less stressful life.

If you should need help, reach out and get it. Talk to a trusted minister or counselor. Take advantage of an Employee Assistance Program (EAP) at work. Find a father’s support group. Find a mental health professional. Don’t take it out on yourself in the form of stress related symptoms. Certainly don’t take it out on your family.. Regular outbursts, abusive behavior, loss of control, unchecked depression or anxiety, substance abuse, all are signs that you may need emotional help.

Your family is a precious asset in your life. Don’t allow poorly managed stresses to interfere with that. Consider the eight ways described above.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please consult my website at www.successandmindset.com

ARE SMARTPHONES ADDING TO YOUR CHILD'S STRESS AND ANXIETY?

We Americans are a well connected nation. In surveys, 74% of Americans own an internet connected smartphone, 55% own a tablet and 90% have a computer. With the many social media platforms such as Facebook, Instagram, Pinterest, Snapchat, Twitter, and Linkedin, it is easy for us to remain connected and checking out our phones 24/7. There increasingly are concerns that smartphones are a major contributor to increasing anxiety in the young. In an article in the Los Angeles Times for June 9, 2019, it was reported that teachers, parents, and researchers say smartphones are contributing to student anxiety. The National Education Association newsletter labeled anxiety a “mental health tsunami”. Nearly 60% of parents worried about the influence of social media on their child’s physical and mental health according to the American Psychological Association’s 2017 survey of stress in America. Teachers noted that students are distracted by the incoming messages on smartphones and have done classroom exercises to tally how often this happens. In the LA Times article, one high school student received 150 Snapchat notifications in only one class hour. Jeffrey Cain (2018, American Journal of Pharmaceutical Education, Vol. 82, No. 7; It’s time to confront student mental health issues associated with smartphones and social media) reported that undergraduate students in percentages ranging from 40-67% noted that they felt things were hopeless, they felt very lonely, had overwhelming anxiety, and felt so depressed that it was difficult to function. So there is good cause for concern among parents.

Some have correlated the rise of smartphone use with increasing rises in depression and anxiety in the young. There are studies linking increased smartphone use with increased unhappiness. Why might this be? For the young, there are fears of missing out, lowered happiness and self esteem secondary to comparisons with the carefully crafted presentations on social media, and the increasing use of conflictual and threatening communications. Certainly there are other factors contributing to the increased reporting of stress, unhappiness, depression, and anxiety in the young. Some include students’ concerns about school and grades, relationships, family issues, economic pressures, among other societal, cultural and personal factors. This use of smartphones comes at the expense of more healthy alternatives such as proper sleep, exercise, nutrition, relationships, and hobbies. The issue has become of such concern that, as mentioned in the LA Times article, the American Academy of Pediatrics’ flagship journal recommended that doctors ask adolescents about their social media use along with more traditional questions about home life, drug use, and sexual activity.

One major concern of researchers has been about the extent to which tendencies toward addiction in smartphone use may resemble that of individuals using drugs. Neuroimaging studies have shown that internet addiction (including smartphone use) shows similar increases in activity in brain regions associated with substance related addictions. Ward and colleagues in a 2017 article have related that the presence of a smartphone reduces cognitive capacity by holding the user in an alert state which is tiring and adds to the psychological impact of the device. In a frequently reported study, Dr. Hyung Seo and colleagues reported in Science Daily in 2017 that there is an imbalance in the brain chemistry of young people addicted to smartphones and the internet. They studied a small sample of youth average age 15 years. Using standardized internet and smartphone addiction measures, they created two groups, an addicted group and a control. They used a neuroimaging technology to measure the level of a neurotransmitter (GABA) that slows down brain signals and is associated with anxiety as well as a second neurotransmitter (Glx), which causes neurons to become more electrically excited. Their findings were that the ratio of GABA to Glx was increased in the anterior cingulate cortex of smartphone addicted youth prior to cognitive behavior therapy. They noted that having too much GABA can result in drowsiness and anxiety. However, the GABA levels decreased or normalized after cognitive behavioral therapy.

So what can be done about this? In the LA Times article, it was noted that many school districts are bringing in yoga instructors and even comfort dogs to teach young children how to keep technology from increasing their anxiety. Teachers and parents attempt to have students turn off their devices and there is some movement to have children start smartphone use later (Wait until 8th movement), not earlier than 8th grade. In an article titled “Why smartphones can cause stress” by Dr. Samadi David from 2017, he offers several other recommendations:

  1. Restrict being online to certain times of the day

  2. Make it a rule to keep the phone on “sleep mode” and check it only one time per hour

  3. Get rid of too many apps as they can lead to mindlessly checking the phone

  4. Make an agreement with friends so that you will not check phones when together

  5. Develop more positive habits apart from smartphone use - e.g. meditation, yoga, other forms of exercise

Of course, your child’s self esteem and self concept is critical in all this issue. Help them to learn that they are not in comparison with others on social media, that there are other forms of communication (such as spending time together in activities without smartphones), and that it is healthy to spend more time with eyes off the screen and on the world around them. For more information about stress management, please acquire our book (I Can’t Take It Anymore; How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For information about the book, authors, and other aspects of stress, please visit our website at www.manageyourhealthandstress.com.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please visit my website at www.successandmindset.com

HOW MIGHT SILENCE HELP YOU AND YOUR CHILDRENS' BRAINS?

In yesterday’s Los Angeles Times first page, there was an article by Doug Smith titled “Fixes to cut LAX noise skip poor”. The discussion was about how millions of dollars have been spent on reducing the impact of airplane noise in communities in the flight path to Los Angeles Airport. However, reportedly not much of the money has been spent on some of the poorer communities for reasons discussed in the article. That got me thinking about the effects of noise or silence on our brains and those of our children.

There is a scientific literature studying the effects of noise pollution on cognitive performance. It has been found that noise is detrimental to performance at work and school. Noise also has an effect on decreasing motivation and increasing errors. The cognitive functions most affected by noise have been shown to be attention, memory, and problem solving. Even worse, studies also have shown that children exposed to homes or classrooms near airplane flight paths, railways or highways have lower reading scores and are slowed in the development of cognitive and language skills.

So is there any hope for us in a noisy world? Yes, there is more than you might think. In a recent article, author Rebecca Beris wrote how “Science Says Silence is much more important to our brains than we think” (https://www.lifehack.org/377243/science-says-silence-much-more-important-our-brains-than-thought ). There appear four ways in which silence benefits our brains:

  1. Silence may help regenerate brain cells. In studies with mice in 2011 in the journal Brain, Structure and Function, the authors were studying different types of noise and silence. While silence was considered a control condition, it turned out that when mice were exposed to two hours of silence per day they developed new cells in the hippocampus. This is the area of the brain having much to do with memory and learning. So you say these are mice and I can’t spend two hours per day in silence. Alright, it will get even better.

  2. The brain internalizes and evaluates information during silence. Several years ago, in Frontiers in Human Neuroscience, author Joseph Moran noted that even when the brain is resting, it integrates internal and external information. It helps you think in imaginative and novel ways.

  3. Silence relieves stress and tension. Studies have shown that noise has an effect on our brain of increasing the levels of stress hormones. It is thought that the amygdala, an area associated with emotion and memory formation, is activated during noisy periods and releases stress hormones. If you live in a noisy environment, you likely will experience chronic stress activation. In fact, children exposed to chronic levels of noise develop a stress response that helps them to ignore the noise. However, what is of concern is that the children not only ignore noise but also things to which they should be paying attention, such as speech. Silence has an opposite effect. It releases tension in the brain. Here’s the good part. In a study in the journal Heart (Larsen and Galletly, Heart, 2006, April 92{4}, 433-434). it was noted that two minutes of silence can be even more relaxing than listening to so-called “relaxing” music. This was based on changes observed in blood pressure and blood circulation in the brain. Now I think we all can carve out two minutes of silence per day.

  4. Silence replenishes your cognitive resources. When you are in a place of lower sensory input (noise) your brain can recover some of the cognitive functions mentioned earlier such as attention, memory, and problem solving.

So silence is a safe, low cost, and effective way to enhance our brain function as well as relieve stress and tension. Since most of us live in a very noisy world, consider the benefits of silence for you and your children. Just two minutes can help. If you want more information about stress management, please acquire our book (I Can’t Take It Anymore; How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book, authors, and stress, please see our website at www.manageyourhealthandstress.com.

Best of luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please visit my website at www.successandmindset.com

HOW DOES RELIGION AND SPIRITUALITY AFFECT YOUR CHILD'S MENTAL HEALTH?

There has been substantial research evidence with adults linking religion and spirituality to improved health over the life span, including mental health. Usually, religion refers to attendance at more formal services while spirituality can include religious participation as well as private contemplation. Some of those previous studies have shown that adults who are more religious often are happier and more resilient to stress. A new study finds that children and teens raised with religious and/or spiritual practices tend to have better health and mental health outcomes as they age (Y. Chen and T. VanderWeele: Associations of religious upbringing with subsequent health and well-being from adolescence to young adulthood; American Journal of Epidemiology, Vol. 187, N. 11, 2018).

In the study, over 5000 children/teens were studied over a period of 8-14 years until they were in their 20s. The investigators examined how frequently the youth attended religious services with parents or prayed/meditated on their own. They correlated those measures with health and mental health outcomes over the study period. There were many findings. Youth who attended religious services at least once per week were 18% more likely to report being happier in their 20s than those who did not attend services. They were less likely to use drugs (33% less) and had lower risks of mental illness including depression. There also were found lower risks of some health behaviors including later age of onset of sexual activity and lessened frequency of sexually transmitted disease.

Frequent religious/spiritual practice in adolescence was found to be associated with reports of greater psychological well-being, reduced onset of smoking, and development of a more forgiving attitude contributing to a more active stress coping style. In contrast to service attendance, prayer or meditation had positive associations with a number of outcomes including emotional processing, emotional expression, and lessened physical health problems and prescription drug misuse. The study authors concluded that many children are raised religiously, and this can exert a significant effect on their mental and physical health behaviors as well as overall happiness and well-being.

So what is going on here? One line of thinking is that religious/spiritual practices may serve as a protective or buffer against adolescent tendencies toward risky and thrill seeking behavior. Religious/spiritual factors may serve as a resilience building factor as well. Certainly, the finding that many religious groups provide directives to help maintain self-control as well as fostering forgiveness and meditation, which can help youth actively cope with stress, is yet another factor underlying the effects of religious/spiritual practices. We already know that meditation alone has physically calming effects on the brain beneficial to enhanced mental health and well being. It may be that just spending time in silence, contemplation, in nature, all involve mechanisms like those seen in the study.

I remember some years back examining and presenting on similar beneficial associations of religious/spiritual practices in older adults including even slowing the progression of cognitive decline. There were some studies indicating that such practices increase the production of hormones such as endorphins which trigger a positive feeling in the body.

Therefore, parents may want to consider encouragement of service attendance and practices for their youth. These may be useful ways to help build better health and well-being. Even if you are not particularly religious in the usual sense, there may be a benefit to encouragement of fostering your youth to appreciate something bigger than themselves, such as nature. These practices of praying and meditating may be of far more value than we’ve thought. If you want more information about stress management, please see our book (I Can’t Take It Anymore: How to Manage Stress So It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book, authors, and stress, please see our website at www.manageyourhealthandstress.com.

Good luck on your journey.

Dr. Paul Longobardi

For more information about this and related topics, please see my website at www.successandmindset.com

SEVEN TIPS ON HOW TO HELP YOUTH MANAGE STRESS AND REDUCE OBESITY RISK

Obesity has multiple causes ranging from genetics to lifestyle. However, stress can play a large role in obesity in youth (children and teens). Recent estimates from the National Health and Nutrition Examination Survey as well as the Center for Disease Control (CDC) indicate that approximately one-third of children in the United States are overweight or obese, with approximately 17-20% meeting criteria for obesity. A recent national longitudinal study in the US indicated that 12.4% of children in kindergarten were obese and another 14.9% overweight; overweight 5-year-olds were four times more likely than normal weight children to become obese later in childhood at age 14. Obesity is a risk factor for the rise in Type 2 diabetes in the young. In the United States, while 29.1 million people are living with diagnosed diabetes, about 208,000 people younger than 20 years are living with diagnosed diabetes. Rates are rising for increased incidence of diabetes in the young.

Stressors can be physiological or psychosocial, such as stress in children, in the family, or in the parents. Physiologically, stress affects primarily the hypothalamic-pituitary-adrenal (HPA) axis and affects such hormones as cortisol, insulin, leptin, ghrelin, serotonin, and catecholamines such as adrenaline, noradrenaline, and dopamine. Psychosocial effects can lead to anxiety/depression and disordered eating behaviors such as emotional and distracted eating, a sedentary lifestyle, and poor sleep. In fact, poor sleep as a factor is associated on its own with incidence of childhood obesity. Perceived stress in the young has been linked to emotional eating. Higher levels of perceived stress have been found to be associated with a larger waist circumference and body mass index, all associated with obesity.

It is clear that young people experience and report significant levels of stress. As has been noted, the American Psychological Association conducted a survey of teen stress and some of the findings are striking. Teens worry most about school (83%), getting into a good college (69%), and financial concerns for their families (65%). Many teens state they lie awake at night (35%), feel irritable or angry (40%), or feel overwhelmned by stress during the past month (31%). In that survey, many teens reported that they were curt or snapped at schoolmates (26%) in the past month and 51% of teens noted that others told them they appeared stressed during the last month. Findings are more mixed regarding parental stress and youth weight. There have been some studies linking parents’ perception of their stress to increased fast food consumption in their children but other studies have failed to replicate that finding. Of course, within the family, stress can come from financial strain, the family’s structure, or changes in physical or mental health of family members.

So what can parents do to help youth manage the stress which can lead to obesity? Here are some ideas:

1. Help children increase fruit and vegetable intake. Serve fruit with breakfast and offer fruit and/or vegetables as snacks. Include side salads with dinner and encourage fruit as a dessert.

2. Get proper exercise. Exercise can decrease cortisol and trigger release of chemicals that relieve pain and improve mood. It can also help speed metabolism burn off whatever has been eaten.

3. Engage in stress reduction strategies. These can include yoga, meditation, mindfulness, or progressive muscle relaxation. Yes, these can be used with youth. All of these strategies encourage a focus on the immediate reality, help pay better attention to your physical self, and reduce worry and anxiety. I’m fond of using the 4-2-4-2 approach. Inhale through the nose for 4 seconds, hold it for 2 seconds, slowly exhale out the mouth for 4 seconds, hold that state for 2 seconds, repeat as necessary. It really works. I have used it to successfully obtain a quick relaxation response with many patients.

4. Get proper rest and sleep. Avoid overeating in the evening, consuming stimulating beverages, and use stress reduction strategies as discussed above. Children and teens need more sleep than adults and often do not obtain it. Recommendations have been on average for children to sleep up to 10 hours per night while teens can benefit from 8-9 hours per night.

5. Be more aware of what you are eating. Help your young person (as well as yourself) consider when about to eat something whether they actually are hungry or whether a distraction such as television is contributing to the distracted eating. This sometimes is referred to as mindful eating. Pay attention to what you are eating, slow down eating, attend to the feelings of fullness, and avoid emotional overeating. One way to reduce emotional overeating has been to focus on the future rather than on the present when inclined to eat comfort foods. Research has shown that when focusing on the future people make healthier choices in foods.

6. Find Rewarding Activities Unrelated to Food. Take a walk with your young person, read a book to them if they are of an age to enjoy that, help them increase their socialization with family and friends. These can help relieve stress without overeating. Some may say that they don't have time with all their stressors. Making and taking the time to do so will help your young person relieve stress, think more clearly, feel happier, and be less likely to overeat.

7. Check your young person for proper mindset. As I always say, become more aware of what you say to yourself about yourself. If your child or teen has too many thoughts like "I can't handle my stresses", "I'm overwhelmned", "I'll never get out from what is stressing me", then it's time to help them with a mindset do-over. Gently challenge the above thoughts and remind them how many times they in fact have handled stressors. Remember that help is available in many forms. Keeping negative thoughts in mind also will result in your reaching for "comfort foods" with all the additional problems that will cause.

If you want more information about stress management, please access our book (I Can’t Take It Anymore; How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D. and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. If you want more information about the authors, book, or other stress information, please visit our website at www.manageyourhealthandstress.com.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please visit my website at www.successandmindset.com

IS YOUR CHILD/TEEN AT INCREASED RISK FOR STRESS-INDUCED HEART AND DIABETES RISK?

I recently have written about the toxic effects of stress in childhood in several posts (Toxic Stress in Childhood, April 2, 2019; Chronic and Severe Stress in Childhood, February 6, 2019). In an article from WebMD (Tara Haelle, Childhood trauma may boost heart disease risk for a lifetime), the author noted that there continues to be growing evidence that experiencing high levels of mental/emotional stress whether in childhood or adolescence may raise the risk for the development of heart disease later in life and diabetes even earlier. This can occur even if the stressors do not persist into adulthood. A team from the Harvard T.H. Chan School of Public Health (Dr. Ashley Winning, lead author, published in the Journal of the American College of Cardiology, online, 9/28/15) tracked 6700 people from age 7 through age 42 years and measured levels of psychological stress at six times. These ratings included symptoms of depression, restlessness, misbehavior, hostility, anxiety, rated at ages 7, 11, and 16 years of age. Participants rated their own mental health at ages 23, 33, and 42. At age 45, participants also were tested for cholesterol levels, heart rate, blood pressure, and other measures related to their immune system and metabolic health. Basically, risks for heart disease and metabolic disorders (e.g. diabetes) were highest for those who experienced stress throughout their lives. However, those who had psychological distress only as children/adolescents or only as adults had a higher risk than those who did not go through periods of emotional turmoil.

It should be made clear that experiencing stress during childhood/adolescence does not guarantee adverse health outcomes. That is, the relationships are correlational and do not prove that stress caused later health outcomes. However, these findings are consistent with some earlier findings that severe psychological stress may be a risk factor for Type I diabetes (insulin-dependent). The thinking is that stressful events serve as a promoting factor, turning a pre-diabetic state into overt Type I diabetes. The beta cells, which produce insulin in the pancreas, could become stressed due to increased insulin resistance as well as increased insulin demand driven by the physiological stress response, such as elevated levels of the stress hormone cortisol.

So what can you do about any of this? In the study cited, lead author Dr. Winning noted that greater attention must be paid to psychological distress in childhood. I agree. I contend that we need to help children and adolescents learn to regulate their emotions better from a disease prevention direction. It may well be useful to enhance stress self-management skills in the young. Some have argued that cognitive behavioral strategies in childhood and adolescence can lead to better emotional and physical health outcomes. That can involve helping the young develop resilience over time, as noted by Alison Holman, doctoral nurse researcher at UC Irvine. She observed that the young can benefit from having supportive adults in their life who foster a sense of control in life, encourage a sense of mastery in areas of life, and and provide support which assists the young in times of difficulty and/or trauma.

There are other ways in which we can assist the young to manage their stressors more effectively. These include encouraging them to develop healthy habits such as eating properly, getting proper rest, including exercise in their lives, and even using relaxation/meditative/mindfulness approaches. It is never too early to begin the process of helping the young develop more effective stress management strategies. If you want more detail about how stress effects heart health and influences diabetes, please acquire our book on stress management (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information on the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please visit my website at www.successandmindset.com

SEVEN TIPS TO TAKE THE STRESS OUT OF MOTHER'S DAY

Well, it’s almost Mother’s Day again. That means it’s time to honor the 85 million mothers in America. There are millions of others who play the role of mothers, e.g. grandmothers, aunts, stepmothers, adoptive mothers, older sisters, and godmothers. As nice as the idea of the day is, it can be a time filled with anxiety and frustration for mothers and families alike. It is coincidental but noteworthy that May is the month we celebrate Mother’s Day as well as it also being Mental Health Awareness Month. Over 20 percent of Americans will be affected by a mental health issue at some point in their life. Mothers in particular often are stressed out. In data reported by the American Psychological Association, women are more likely to report physical and emotional symptoms of stress than men, feel as though they could cry, or having had an upset stomach in the past month. They also report themselves more likely than men to eat as a way of managing stress. On top of all this daily stress, on Mother’s Day we often have women do most of the work and run around catering to and serving others. All too often, the men do not step up to take enough part in the day, particularly for their wives to whom I have heard them say, “She’s not my mother”. If the relationship is strained with mother, that can make difficult planning a pleasant event or day. Also, many mothers find the day one to grieve the death and absence of their own mothers or other special women in their life, such as aunts, grandmothers, sisters, or friends. That can be particularly difficult on the first Mother’s Day after the death of the loved one.

So with all these challenges, is there any hope? Yes, indeed. So if you’re still planning how to help that special mother figure in your life celebrate the day, consider some of the following seven tips:

  1. Plan early and make thoughtful plans. Ask mother how she wants to spend the day. Get her ideas but still plan out the specifics so she can be surprised. Build in any time for other special ladies such as aunts and grandmothers. If the relationship is strained, choose an activity you both will enjoy and build in a time limit or include other people.

  2. Don’t have mother do all the work. Be an active participant. If mother likes to go out, make a reservation. Do some research and pick a place on your own. Some years ago, my sons and I surprised my wife with a jazz Sunday brunch as we thought she’d like both (and she did!). If she prefers to eat a meal at home, then order in. If you cook, then clean up too.

  3. Don’t avoid but remember. This one comes from Dr. Christiane Northrup. If your mother is no longer living, consider putting up a picture of her or light a candle and spend some time recalling pleasant times with her. Tell stories about your loved one, visit her grave, or give a hug to the person who has lost their mother.

  4. Focus on the positives. This is the day to honor mother for all of her finest qualities. Nobody is perfect and some mother/child relationships are not close. However, it is the day to say “thank you”. This is not the time for resentful thoughts and anger which only increase the stress level. If you have these feelings or thoughts, seek out others whose company you would enjoy.

  5. Don’t forget Mother’s Day. You may say, who would do that? It occurs more than you think and I have treated several women whose depression was not helped by their offspring failing to even acknowledge their mother on the special day. If you have resentment and anger toward your mother, please refer back to tip # 4.

  6. Honor your mother and yourself more often. Again, thanks to Dr. Northrup. Consider thanking your mother more often during the year and doing things small but thoughtful, such as calls, visits, etc. That makes Mother’s Day loom less large and menacing.

  7. Ensure that Mother’s Day is more relaxing than stressful. Mothers often want the gift of time. So help them get the time they want to do anything, including shopping, napping, watching a movie, having wine or a spa day or whatever they want. If they are not driving or are not as mobile as earlier, assist them in getting to their social events to include their place of worship. The motto of the day is “Whatever she wants”. It is the time to be attuned to her needs, wishes, concerns and to facilitate special time for her.

As I mentioned at the outset, women and mothers operate under much stress. Consider incorporating many of the above tips on Mother’s Day but also at other times of the year. If you want to learn more about stress management, please see our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. If you would like to learn more about the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com.

To all the mothers and special women in our lives, we wish you a very Happy Mother’s Day.

Paul Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.

For information on these and related topics, please visit my website at www.successandmindset.com

TIPS ON COMMUNICATING WITH YOUR TEEN ABOUT STRESS AND MARIJUANA USE

What can you do or say to help your teen deal with stress or express concerns about marijuana use? There are some proactive tips to set the communication patterns before any discussion about stress/problems and/or marijuana use.

1. Communicate early and often. Don’t wait until there is a problem you need to work out with your teen. Teens learn to fear and avoid the problem oriented discussions. Rather, check in regularly and often to discuss their day, what they are thinking, what they are feeling. If you don’t make basic communication something special and reserved only for problems, your teen will be more likely to bring problems to you.

2. Don’t focus only on bad issues. A clear memory I had was of presenting my 10th year high school grades, replete with “A”s on all subjects except for one “B”. Alas, my mother focused only on that one grade and had me come off varsity basketball so I could do more work on the supposedly “poor” grade. Parents mean well but it’s not always how it’s perceived.

3. Putting too much pressure on success. If parents convey the message that if their teen fails in any way, this is unacceptable, there will be problems. You likely are raising a young person who will have a significant fear of failure and may limit their efforts toward more easily achievable outcomes. Acknowledge successes but be sure they hear more from you.

4. Let your teen try to handle problems on their own. I know parents want to be helpful and protective. However, teens need to learn to handle and solve problems on their own. Be available for discussion per the first three tips but let them try to handle the issue on their own.

So, what are you to do if you think your teen is using marijuana? First, know and watch out for the physical and psychological signs of marijuana use. These can include red eyes, forgetfulness, dizziness and headaches, laughter for no apparent reason, nausea or vomiting, feelings of panic or anxiety, or hallucinations. Behavioral signs likely will include changes in school, family, and personal relationships and performance.

How do you communicate with your teen if you have reason to believe that they are using marijuana based on the information above? The Partnership for Drug-Free Kids offers some helpful tips:

1. Wait until the teen is sober to talk.

2. Check your hostility. It won’t work. Calm yourself first. Rather, explain your concerns in a nonthreatening way that conveys your motive to talk comes from a positive place.

3. Have some evidence based on signs/symptoms/behaviors above to understand and convey the basis of your concerns. This will help deal with any of the teen’s tendency to denial.

4. Have some potential resolutions to offer. These can include:

a. Be clear that drug use will not be tolerated and what consequences will follow, such as grounding or earlier curfew. Then be prepared to follow through with the consequences to be taken seriously.

b. Provide opportunities to re-establish the trust, such as supervising homework or chores and be sure to recognize what is done well.

c. Involve and be responsive to the teen’s efforts to change behavior. Punishment alone can damage the parent and child relationship. Go back to the earlier tips on communicating before there are problems.

d. Consider contacting the parents if a friend is involved. This helps convey the message that drug use will not be tolerated; it may help the other parents to assist their own teen; and it establishes communication between parents around drug use.

Drug use in a family can be emotionally distressing. Be mindful that professional help is available if needed. There are mental health professionals specialized in substance use issues with youth. There also are rehabilitation programs in which family participation is critical in addition to individual/group therapy and educational programs.

Now what if you are saying “Well, isn’t marijuana legal and how bad are the effects?” If you are asking this, or if your teen says that to you, please see my recent post on The Stress of Marijuana Use and the Teenage Brain. I think you will find it informative. If you need help dealing with your feelings of stress, please acquire our book on stress (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book, authors, and other information on stress, please visit our website at www.manageyourhealthandstress.com.

There is hope. Good luck on your journey.

Dr. Paul Longobardi

For additional information on these and related topics, please see my website at www.successandmindset.com

THE STRESS OF MARIJUANA USE AND THE TEENAGE BRAIN

Dealing with a teen’s marijuana use often is stressful leaving parents with conflicted emotions over perceived parenting mistakes. Marijuana is one of the main drugs of choice for teens and accounts for 17% of admissions to treatment facilities, second only to opiate use. So what in fact are the use statistics?

In a recent U.S. Substance Abuse and Mental Health Services Administration survey of drug use patterns, in the 12-17 year age group the following was found:

An estimated 7.1 percent of young people in that range were current users of marijuana.

The rate of teens who use marijuana rises with age: 1 percent of 12-13 year olds, 5.8 percent in the 14-15 year range, and 14.2 percent in the 16-17 year range.

It is the most common drug found in drivers who die in accidents, sometimes in conjunction with alcohol or other drugs.

The potency of marijuana (i.e. THC levels) has been rising for over 20 years presenting greater risks and contributing to the increased incidence of emergency room visits due to marijuana.

Given the legalization of marijuana increasing in the U.S., many teens see this as permission to use the substance. However, there are concerning issues pointing to marijuana’s negative effects on the developing brains of teens. Four of these were noted by Dr. Daniel Amen, a noted neuroscience expert:

1. Marijuana increases risk of depression and suicidal behavior. The use of marijuana before age 18 significantly increases the risk of developing depression, suicidal thoughts, or suicidal attempts in a 2019 review of 11 studies.

2. Marijuana impairs cognitive function. Memory, learning, and attention all are affected negatively by marijuana. There is research consistent with the conclusion that teens who use marijuana frequently have declines in IQ, perform more poorly in school, and are more likely to drop out. They have higher rates of unemployment later in life and more dissatisfaction with life.

3. Marijuana disrupts the brain’s maturation process. Dr. Amen noted that heavy marijuana use in teens interferes with brain development damaging the formation of the brain’s white matter which contributes to speed of communication in the brain. There have been findings of higher incidences of impulsivity in teens who started smoking marijuana prior to age 16.

4. Marijuana reduces blood flow to the brain. The effect of low blood flow occurs frequently in the hippocampus, a brain area involved in memory, mood, and learning. On neuroimaging studies low blood flow has been seen with attention deficit disorder, depression, suicide, bipolar disorder, schizophrenia, and more.

Certainly, the effects of the use of marijuana on teens brains and behaviors is not benign despite what legalization advocates have to say. It is never too early to begin discussion with your young person about the issues noted here. I will have more to say about communication with your teen in other posts including signs/symptoms of use and beneficial strategies to intervene short of seeking professional help. For now, recognize the risks and do not dismiss them. If you would like more information on managing stress, please consult our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For additional information about the authors and book, please consult our website at www.manageyourhealthandstress.com.

It is never too late to change your thoughts and thus your results. Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

HOW DOES BULLYING AFFECT THE BRAINS OF TEENS?

Have you noticed that bullying remains in the news?  Is your child or teen being bullied? Were you bullied as a child?   No matter where or when it occurs, bullying has become an increasing presence in our society.  Of course, bullying has been around as long as there have been people.  Nonetheless, recent Center for Disease Control (CDC) estimates are that for heterosexual youth, approximately 19% and 14% of heterosexual students had been bullied on school property or electronically bullied, respectively, during the 12 months before the survey. Percentages rise for LBGTQ youth.  In workplaces, CareerBuilder.com, a major job search engine, found in their recent survey of over 5,600 people that one in four people is bullied at work, or 25% of the workforce. Just what is bullying?  Bullying is intentional aggressive behavior designed to undermine the well-being of another person.  We know that it comes in various forms to include physical, verbal, intimidation, and of late cyber-bullying, i.e. using cyberspace to intimidate others.  Facebook, Twitter, and other social media platforms have become fair game for cyber bullying, which is terrifying for both its anonymity and pervasiveness.

What are the effects of bullying?  The psychological effects of chronic bullying include depression, anxiety, isolation, low self-esteem, body image issues, in some cases drug abuse,  and, in extreme cases, suicide. Victims may experience changes in sleeping and eating habits, and a loss of pleasure in activities. Teens or children may not feel motivated which can lead to lower school and social performance.  Poor school attendance frequently is secondary to bullying.  Psychological reactions to bullying can result in increases in health complaints as well such as headaches or stomach issues.

I have written often about the effects of stress on our mental and physical well-being. In fact, I and my co-author covered many aspects of stress in our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D. and Janice B. Longobardi, R.N., B.S.N., P.H.N.), available on Amazon at https://www.amazon.com/dp/1542458056. For additional information about the book, authors, and stress, please visit our website at www.manageyourhealthandstress.com. Recent research into the brain has shown how the stress of being bullied affects the brain. Our body needs stress hormones such as epinephrine and cortisol to help us perform tasks better, improve our memory, increase heart function, and even make our body more resistant to infection. Some stress helps us perform at our very best. However, when youth suffer chronic and persistent stress such as with bullying, there are negative effects on their body and development. What are some of these brain effects of high levels of stress-induced bullying?

First, high levels of cortisol also can damage and kill neurons, especially in the hippocampal region. The hippocampus is the part of your brain responsible for consolidating information– transferring it from short-term memory to long-term memory.  Damaging neurons in the hippocampus can lead to learning and memory problems that interfere with school performance.  Second, there are studies indicating that those who have experienced bullying show abnormalities in their corpus callosum. The corpus callosum is a bundle of fibers that are vital to the brain because it connects the left and right sides of the brain (hemispheres). This structure is needed for cross hemisphere processing of visual, memory, and other stimuli. In those who are bullied, it has been found that the neurons in this part of the brain were impaired because they had less myelin. Myelin is an insulation coating on neurons that helps speed up signals. If there is less myelin, neuronal signals travel slower which is significant considering signals in the brain travel within milliseconds. This may be associated with cognitive deficits, impaired ability to focus, concentrate and complete tasks. Third, there are some studies showing that bullying changes levels of certain neurotransmitters such as vasopressin and serotonin. In animal studies aggression has been associated with altered levels of neurotransmitters such as vasopressin and serotonin. In humans, high levels of vasopressin are associated with increased aggression, while higher levels of serotonin are known to inhibit aggression.  

The more neurological information we learn about bullying and the brain, the more people will hopefully take bullying seriously. If you or your child is experiencing any of the above negative effects, consider getting help or taking action to stop it. Standing up for yourself can save you from a possible lifetime of bad consequences.  Bullying is not a rite of passage to be endured.  If a young person is being bullied they should tell someone; a parent, minister, teacher, or counselor. Parents must take an active role in their child’s life and safety. If a person is a witness to a bullying event then it is their responsibility to step in whether by taking up for the victim or by getting someone in authority right away. The bystander effect (seeing bullying but being too afraid to get involved) is no excuse and can cause further future damage to the victim and the bully. Saying nothing is almost as bad as committing the bullying acts itself.  

Change is always possible.  Bullies and victims alike can change their behavior.  Finding positive outlets for bullies and encouraging friendships for victims have been shown in some settings to assist in reducing these problem behaviors, with all their negative consequences. For lonely individuals with a propensity for becoming victims, having just one friend may be enough to protect them.  Teachers and parents can help structure such relationships.

We can change our lives by what we do and by our perspective on ourselves and our lives. May you have continued good luck on your journey.  

Dr. Paul Longobardi

For information on these and related issues, please see my website at www.successandmindset.com

HOW TEENS CAN RELAX TO REDUCE STRESS

It’s easy to think that teens have no stress. They don’t have bills to pay or have a full time job, among other things. However, teens worry about school and academics, relationships, their own identity, the future, and money. As I discussed in earlier posts, there is clear indication that teens are suffering higher levels of psychological distress than at earlier times. For example, in a study from the American Psychological Association it was noted that rates of depression, psychological distress, and suicidal thoughts have increased significantly in the last 10-12 years for young people under the age of 26. Also, symptoms associated with major depression rose 52% in adolescents ages 12-17 years. This distress may contribute to teens making poor choices such as substance abuse, overeating, and avoidance of others and schoolwork in an effort to manage stress.

In our book on stress management, we discussed various relaxation procedures or exercises individuals can use to calm themselves as an alternative to worry or other unhelpful choices. Our book (I Can’t Take It Anymore: How to Manage Stress so It Doesn’t Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., B.S.N., P.H.N.), is available on Amazon at https://www.amazon.com/dp/1542458056. For more information about the book, authors, and information on stress, please see our website at www.manageyourhealthandstress.com. Many of the relaxation exercises noted in that book can help teens expand their stress management skills and provide relief. Recently, Amy Morin, LCSW, in an article dated 12/8/18 at verywellmind.com, also discussed such strategies. So what can teens do to employ more healthful stress management?

Deep Breathing. I too often have seen anxious people taking short, shallow breaths while exhorting themselves to “Relax”. Alas, such attempts not only don’t relax you but may in fact increase your feelings of stress since breathing in that manner physiologically increases heart rate thus adding to stress. Yet, breathing can be very helpful. Use diaphragmatic breathing or what is referred to as belly breathing. Put one hand on your chest and one on your belly. Take in a long slow breath causing the belly to expand much as blowing air into a balloon causes it to expand. Than exhale slowly while gently pushing down on your belly and causing the air to expel. In time you can stop using the hands on the chest and belly. Just a few deep breaths can interrupt a cycle of anxious escalation. As for all the techniques mentioned, there are books, tutorials, and apps available.

Imagery. Encourage the teen to decide on a calm place unique to them. They can write down a description of that place, whatever it is. It could be out in nature, at the beach, or even someplace at home. After they have written down the place with detail, encourage them to close their eyes and imagine that scene. When I was a young teen, I used this technique regularly to help calm worries before sleep and in some stressful situations such as the dentist’s chair. I had two scenes. One involved a calming beach scene and another was a backyard scene replete with grass, a basketball hoop, and swaying trees. This actually works. Encourage your teen to give it a try.

Progressive Muscle Relaxation. This has been my favorite for decades. It combines breathing, imagery and select tension/relaxation of muscle groups. Stress causes teens to tighten muscle groups and they feel worse. Learning to let go of muscle tension can help reduce stress. Teens become more aware of muscle tension with some practice and learn to release the tension. Encourage your teen to start alternately tensing (briefly, not too tightly) and releasing tension in arms, forehead, face, neck, shoulders, back, legs, down to the feet. There are audio sequences available on the internet to help the teen relax.

Meditation. Essentially, this involves helping the teen slow down and focus on one thing. In today’s hectic world, that can be difficult. Learning how to focus through meditation involves several of the prior skills such as proper breathing and guided imagery. It has been found to assist with improved mental well being as well as improved physical health. Consult meditation apps for assistance in guiding the teen through the meditation process. Even without apps, consider just sitting quietly, closing eyes, and focusing on breathing. This can be done for only a few minutes and then gradually increasing the time. Don’t worry if you find your thoughts drifting, just return to focusing on breathing.

Yoga. Yoga has various mental and physical benefits to include improved flexibility and posture and strength as well as inner calm. Teens can learn yoga in various ways. These can include taking a class or looking at online videos in one’s own home.

Teens with self management skills in the area of relaxation are more equipped to handle the challenges of their lives. They will be able to handle setbacks more easily, recover from frustrations and obstacles more quickly, and interrupt the cycle of worry, anxiety, and depression. Parents can help their teens to do the practice necessary to learn a new skill, for that is what relaxation is. It is one of the best gifts you can bequeath a teen.

Good luck on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com

TOXIC STRESS IN CHILDREN

Recently I wrote about the effects of toxic stress in children focusing on the experience of immigrant children. I reviewed some of the effects of such stress. The scientific consensus is that ongoing stress during early childhood can harm childrens' brains and other body systems. Such stressors can include severe poverty, neglect, sudden traumatic separation from parents, parents' substance abuse and/or mental illness, and familial dysfunction. Scientific findings have shown that the brain and disease-fighting immune system are not fully formed at birth and can be damaged by childhood adversity. The first three years are thought to be the most critical, and children lacking nurturing parents or other close relatives to help them cope with adversity are most at risk.. As we know, high levels of stress can trigger hormones that can have lasting negative effects on development and the immune system. There also are research findings consistent with the conclusion that chronic and severe stress in childhood can lead to some of the major causes of death and disease in adulthood, including stroke, heart attacks, cancer, diabetes, Alzheimer’s disease, and drug use. 

In a recent article in the Los Angeles Times on March 17, 2019, titled “Toxic stress in children is a top issue, state official says”, author Melody Gutierrez highlighted the efforts of California’s first surgeon general, Dr. Nadine Burke Harris. Dr. Burke Harris seeks to expand screenings for abuse and extreme stress in children as part of regular physical screenings. As noted in the article, too often mental trauma is considered unrelated to medical care. Dr. Burke Harris, a pediatrician by training, seeks to change that priority. California is in the forefront of development of screening tools. With the new tools, screening for toxic stress in children asks a parent to count how many of the following ten issues a child has encountered: physical, sexual or emotional abuse, physical or emotional neglect, a parent’s mental illness, substance dependence, a parent’s incarceration, parental separation or divorce, and domestic violence. Of course, sensitivity and skill will be needed to validly access such information. Each affirmative answer adds a point, which physicians use to obtain a score and assess risk.

Many providers are increasingly adopting what is called "trauma-informed" care.  The approach starts with the premise that extreme stress or trauma can cause brain changes that may interfere with learning, explain troubling behavior, and endanger health. The goal, such as in the efforts noted above in California, is to identify affected children and families and provide services to treat or prevent continued stress. These services can include stress reduction for children such as breathing exercises, parenting classes, addiction treatment for parents, school and police-based programs, and psychotherapy.

It is important to keep in mind that we are discussing toxic levels of stress during childhood.  Under normal stress situations (for a young child that could be getting a shot or hearing a loud thunderstorm), the stress response is initiated resulting in brief rises in heart rate and elevated cortisol levels and other stress hormones. When the stress subsides or stops, the child's heart rate and cortisol levels return to a more normal level.   However, when stress is severe and chronic, those levels may remain elevated, putting children in a persistent "fight or flight" mode.  

As is true for much of science, there is some disagreement among scientists about whether this phenomenon really exists for children given the state of research.  However, given that such findings occur for adults as well, it is reasonable to conclude that exposure to chronic/severe stress during childhood might have such negative health consequences.Much of the recent interest stems from landmark U.S. government-led research published in 1998 called the Adverse Childhood Experiences study. It found that adults exposed to neglect, poverty, violence, substance abuse, parents' mental illness and other domestic dysfunction were more likely than others to have heart problems, diabetes, depression and asthma. In other words, they had experienced more stress.  In fact, the American Academy of Pediatrics supports the theory and in 2012 issued recommendations urging pediatricians to educate parents and the public about the long-term consequences of toxic stress and to push for new policies and treatments to prevent it or reduce its effects. It is good to see that California is taking a lead and I support Dr. Burke Harris’ efforts to expand such screenings.

It is long overdue to focus on screening and intervention in children at risk for the negative consequences of toxic stress.  If you want more information on stress and its effects on your life and that of your family, you can acquire our book on this topic (I Can't Take it Anymore: How to Manage Stress so It Doesn't Manage You; Paul G. Longobardi, Ph.D., and Janice B. Longobardi, R.N., P.H.N.), available through Amazon at  https://www.amazon.com/dp/1542458056.  If you want more information about the authors and the book, please see our website at www.manageyourhealthandstress.com.

Best wishes on your journey.

Dr. Paul Longobardi

For information on these and related topics, please see my website at www.successandmindset.com.