Fine motor skills involve coordinating the eyes with small movements and muscles. Many of the most common daily activities, such as holding a toothbrush or using a spoon, require good fine motor skills. Young toddlers often struggle with fine motor skills at first but quickly improve with encouragement and practice.
Typical Development of Fine Motor Skills
Children go through many rapid changes and developments during the first several years of their life, and each child will develop at their own pace. If your child is healthy and meeting other developmental milestones, there’s probably no reason to worry if they can’t get the hang of certain tasks as quickly as other children. To make sure your child is on track with their development, some of the basic fine motor skills a child should have by the time they turn 3 include:
Signs of Fine Motor Skill Difficulties
It can take some time for children to learn all the different types of skills we usually take for granted, and some tasks can be harder to grasp than others. But if your child seems to be struggling with several different types of activities involving fine motor skills, it might be a sign of developmental coordination disorder, also known as dyspraxia. Signs of motor skill difficulties might not appear until your child is in preschool or kindergarten because these troubles often become more apparent in the classroom. Your child may struggle with activities such as:
Ongoing trouble with fine motor skills can lead to bigger problems as your child grows up. If your child is unable to write legibly or struggles to complete homework assignments because writing is too challenging for them, this may cause their grades and self esteem to suffer. They might compare themselves to their classmates and wonder why they’re not able to do the same activities as well. Therefore, it’s crucial to schedule an appointment with your child’s doctor if you suspect they might have a developmental coordination disorder. The doctor can give your child an accurate diagnosis, and will likely recommend occupational therapy or other resources to help your child succeed.
Treatments for Improving Fine Motor Skills
If your child receives a diagnosis of dyspraxia, rest assured that there are many treatment options for your child. Although there is no cure for this particular disorder, early intervention and treatment can help lessen your child’s difficulties with everyday tasks and improve their confidence. Some of these treatment options include:
Fun Ways to Develop Your Child’s Fine Motor Skills at Home
You should always encourage your child to do things involving fine motor skills on their own, but step in to help if your child becomes fatigued or overly frustrated. To make practicing their motor skills fun, you can do a variety of different activities at home with your child. Here are just a few fun ideas for you to consider:
For more guidance, visit Oakville Wellness Center or Dr. Syras Derksen.
By: Dr. Syras Derksen
It can feel like a daily battle when your child doesn’t listen to you or flat-out refuses to obey your requests. Even the sweetest and most well-behaved children can behave defiantly and push you to the limits of your patience. In order to keep peace at home, help your child be successful at school, and keep yourself sane, you first need to take care of yourself.
How to Stay Calm Amidst Defiant Behavior
When your child is screaming at you, staying calm can be a huge challenge. You might be tempted to start yelling as well, but clinical director Emily McNeil says that more yelling will do nothing but escalate the situation. McNeil says, "It's neurobiologically impossible for a child to be more regulated than his parent.” She offers a few tips for parents to keep their cool when handling hot-headed children:
Steps for Managing Defiant Behavior
Once you feel calm and collected, then you can start to effectively managing your child’s behavior and disciplining them appropriately. Many parents feel at a loss when it comes to disciplining their defiant child because they might simply ignore the parent’s instructions. To regain control of your child, school psychologist Rachel Wise shares some of her best advice that she’s utilized during her 18 years of work:
Oppositional Defiant Disorder
Occasional defiant behavior is to be expected when raising children. However, if your child has been having defiant behavior for months and they are easily annoyed, hostile, or argumentative, they might have a disorder known as oppositional defiant disorder, or ODD.
ODD is described as a constant pattern of “defiance, negativity, and hostility” that lasts for at least 6 months. Some signs of this disorder include frequent outbursts, excessive arguing, refusing to follow rules, and lying. If you believe your child could have ODD, talk with your child’s doctor to explore treatment options such as family therapy or parent management training.
By: Dr. Syras Derksen
Nearly every parent has seen their child throw a temper tantrum or have a “meltdown” over seemingly little things. Children are constantly learning and being bombarded with different stimuli everywhere they go, and each child will react differently to the same situations. Occasional meltdowns are to be expected, but it can become worrisome if your child becomes agitated or upset over everyday occurrences multiple times a week.
One possible sign your child could have ADHD is that they have emotional outbursts or have trouble explaining their feelings. However, it is also possible that your child may just be “acting out” due to other circumstances such as being bullied at school, having a friend move away, or other events that seem life-altering to them at the time. Learning the signs and symptoms of ADHD is a start to helping you either rule out the possibility of ADHD, or to seek a professional’s help and diagnosis for your child.
Signs and Symptoms of ADHD
Some people, and even other parents, can be quick to say that all kids have trouble sitting still and focusing. But these aren’t the only signs and symptoms of childhood ADHD. There is a wide range of symptoms ADHD can cause, including :
While it is likely that most children will display these signs at some point, it is important to notice if your child is regularly displaying ADHD symptoms in different environments. For example, it makes sense if your daughter thinks math is boring and is prone to daydreaming in her algebra class. However, if she seems to be unfocused in most of her classes and while she is at home with family, this can be a sign of ADHD.
Another sign of ADHD is that one or more of the listed symptoms is starting to impact your child’s life in a negative way. This can be shown through fighting with peers, falling behind in school work, forgetting to do assignments, or other events. If your child’s grades are beginning to slip or they’re getting in trouble with teachers for not completing their homework, it may be time to seek help from a psychiatrist or therapist.
Why Do Kids with ADHD Act Out?
As mentioned, emotional outbursts or temper tantrums can indicate ADHD. These meltdowns can cause your child to become angry, inconsolable, and defiant. While it is difficult for parents to watch their child become so upset, it is important to know why children with ADHD act out at certain times.
Advice for Parents.
It is recommended to ask your child’s doctor or psychologist for a professional diagnosis and treatment plan if you suspect your child has ADHD. If your child is diagnosed with ADHD, one of the most important things you can do is to establish a consistent daily routine for your child. This minimizes the chances they will forget something, and it will lessen arguments about when it’s time to go to bed, eat dinner, or do homework.
Counseling is a great way for your child to learn how to process and express their emotions in a healthier way. Seeking a therapist’s help can make a positive impact in your child’s life by teaching them skills they can utilize for the rest of their life, such as coping strategies for boredom, learning how to communicate better with peers, and channeling their energy into creative outlets. Oakville Wellness Center allows parents to view profiles of several qualified therapists, schedule appointments online, and there are even convenient weekend and evening hours available.
By: Dr. Syras Derksen
If your child has received a diagnosis of autism, you probably have several questions about what to do next, where to find services to help your child, and what you can do to help your child at home. You may even question the diagnosis and wonder if it could be something else. Does your child avoid eye contact because they’re on the autism spectrum, or are they simply very shy? Are your child’s odd fascinations a symptom of autism, or simply a quirky personality trait? If you find yourself asking these questions, rest assured that you’re not alone.
How Often is Autism Misdiagnosed?
In 2012, researchers ran a study and tracked 1,400 children who were diagnosed with autism. By the time the children reached 8 years of age, 61 of these children were no longer diagnosed with autism spectrum disorder, or ASD. Researchers noticed that most of the children who lost their diagnosis of ASD had been diagnosed before they were only 30 months old.
However, almost all of these children who were no longer classified as having ASD were diagnosed with at least one other condition, such as a language delay or ADHD. Dr. Blumberg, who conducted a study on older children with autism states: "Our study suggests over-diagnosis of ASD may occur and may be more common than expected. But our study also shows that some children are said to have lost the diagnosis due to treatment or maturity.”
Conditions That May Be Mistaken for Autism
Professor and psychologist Tony Attwood says, ““I would say that between 10% and 25% of children diagnosed with ASD will not be classed as having the disorder as adults.” This can be due to early intervention or treatment, or it could have been a different condition than autism all along. In young children, potential signs of ASD may overlap with symptoms of other conditions and lead to misdiagnosis. Some conditions can include:
How to Approach a New Diagnosis
Dr. Epstein, a neuropsychologist and specialist in diagnosing ASD, believes that doctors need to have the full picture of the child’s behaviors and symptoms before making a diagnosis. She thinks the process should be a comprehensive assessment including:
What to Do After Receiving a Diagnosis
If your child is found to have ASD, ask your child’s doctor about early intervention programs. These programs will help your child receive the help they need, and are usually highly successful in teaching children useful skills such as communicating with others, finding coping skills, and managing their behaviors. For more guidance on ASD-related issues, feel free to reach out to Dr. Syras Derksen.
By: Dr. Syras Derksen
Secondary school is a whirlwind of changes for all teenagers, but it can be especially overwhelming for those with autism. Getting used to a new environment, different teachers, and all kinds of social rules can cause significant anxiety for teenagers with autism, and you may be worried about how your own child will respond to the stress.
To help your teen thrive academically and socially, it’s important to allow them to have more freedom, help them ease into the new routines, and make sure they get the resources they need.
Autism During Teenage Years
Chantal Sicile-Kira, author of the book Adolescents on the Autism Spectrum, is also a public speaker dedicated to helping parents raise and understand their children with autism. She reports that many parents tell her that their child’s behavior seems to be getting worse as they reach their teenage years, but Sicile-Kira thinks this is simply a misunderstanding. "The teens are not getting more noncompliant because their autism is getting worse. It's because they're teenagers," she states.
Just like every other teenager, your teen will crave independence. They may become more moody due to hormonal changes, and they may not want to talk or listen to you as often. However, unlike their peers, teenagers with autism usually don’t have the same outlets to express their teenage woes. Their moodiness may manifest in different behaviors, such as frequent mood swings or becoming non-communicative at times.
It’s crucial for parents to remember that those on the autism spectrum tend to have trouble identifying and expressing their feelings, and puberty may cause unfamiliar emotions. During hormonal and physical changes, your teen might not understand why they feel upset or sad. They may also be confused as to why they need to make changes in their routine, so try to clearly explain the reasons to them. Being patient, direct, and encouraging can help your teen get off to a great start.
Challenges of Secondary School
As your teen enters secondary school, they will likely face more challenges than their peers. Most people have common knowledge about how to navigate social situations and know what’s OK to discuss and what should remain private. Teens with autism may have more trouble fitting in because they don’t necessarily understand the social rules that seem like “common sense” to their peers. Along with communicating, teenagers with autism might face other challenges including:
What You Can Do to Help
Beginning a new routine can be a turbulent and frustrating time for your teen. To help them transition into secondary school and make sure they continue receiving support, it’s recommended to create a transition plan. Depending on your child’s wants and needs, the plan may be more detailed, but the basic aspects of a plan include:
Secondary school comes with many challenges, but with the right support, patience, and understanding, your teen will excel and thrive. For more guidance, reach out to Dr. Syras Derksen.
By: Dr. Syras Derksen
According to this study, about 90% of parents who have a child with autism noticed symptoms by the time their child reached 2 years of age. Autism spectrum disorder can cause developmental delays or other noticeable symptoms in infants and toddlers, but some children with autism may develop normally and show no observable signs of the disorder. However, because autism is on a spectrum, the severity of symptoms varies and affects every individual differently. A significant number of children with autism may not exhibit any common signs until they begin school.
One parent of a child with autism mentioned in an article that, “My child is developing behavioral problems. That’s because he can’t communicate well at school.” School can cause numerous difficulties for children on the autism spectrum due to the changes that occur in their environment and routines. The stress of school may increase the severity of symptoms, influencing how a child interacts with others, learns, or behaves.
Signs of Autism in Grade School Students
Signs of autism may become noticeable when a child begins school because they tend to have difficulty with different aspects of socializing with others. A child with autism may have difficulty taking turns in conversations, reading the reactions of others, or having conversations about what others want to talk about. Other possible effects of autism in children include:
Signs of Autism in Teenagers
It can sometimes be difficult to notice autism in children if they appear to be doing well in school and don’t seem to have any symptoms that are typical of those on the autism spectrum. However, the onset of puberty, high school, and increased expectations of their achievements may cause the signs of autism to become more apparent. Some common signs of autism in teens include:
Autism in Females
Many people diagnosed with autism may also develop a mental illness, but undiagnosed autism may lead someone to develop mental health issues as well. Psychiatrist Ian McClure has reported that females especially are developing mental health difficulties because they haven’t yet been diagnosed with autism. Girls are most commonly underdiagnosed because the diagnostic criteria for autism is more typical for boys’ behavior and symptoms, while girls may deal with their symptoms differently.
Teenage girls are usually better at studying other people’s behavior and copying them to mask their symptoms, and quieter girls are usually thought of simply being shy rather than unfocused or disinterested. If they show signs that are more typical of autism, such as severe anxiety when their routine is changed, they may be misdiagnosed with a mental illness instead.
One woman wasn’t diagnosed with autism until she was 28 years old, but she had been misdiagnosed with several mental illnesses including bipolar depression and borderline personality disorder. She said that learning she had autism changed her life, and it’s much easier to manage her symptoms now that she finally has an accurate diagnosis.
Advice for Parents
If you think your child may be on the autism spectrum or dealing with a mental illness, it’s important to talk to a child psychologist who does autism assessments and your child’s doctor. The earlier a diagnosis is reached, the sooner your child can learn how to manage their symptoms, succeed in school, and communicate with others.
If your child or teen is found to have autism, there are some ways you can help them adjust to school and other life changes. Try to go with your child to school about a week before classes begin. Show them where their classroom and bathroom is located, and walk around the school with them so they can be better prepared for the first day of school. Getting involved in your child’s school, such as joining the PTA, can help you get to know your child’s teacher and meet other parents who may also have children with autism.
Outside of school, therapy might be helpful if your child or teen is dealing with high levels of stress or anxiety, behavioral issues, or seems overwhelmed. A therapist can help them work through their emotions, find healthy coping mechanisms for stress, and provide an outlet for your child’s frustrations. Scheduling an appointment at Oakville Wellness Center can be simply done online, or you can call for more information.
By: Dr. Syras Derksen
Awareness and understanding of autism have been steadily improving over the past several years. Groups such as the Organization for Autism Research coordinate events to educate people of all ages about autism and use donations to continue research about autism. This organization also offers resources such as scholarships and employment opportunities for adults with autism and gives self-advocates a platform to speak about their experiences.
Although organizations like these do a great job of educating people about autism, there is still a lot of work to be done. Research must continue before we can fully understand autism, but even with the information already available, many people still have misconceptions and questions about it.
1. What is Autism Anyway?
The Centers for Disease Control refers to autism, or autism spectrum disorder, as “a developmental disability that can cause significant social, communication and behavioral challenges.” The autism spectrum includes a wide range of various symptoms, but people on the autism spectrum typically tend to think, communicate, learn, and behave differently than others.
Autism was first recognized in 1943 by Dr. Leo Kanner when he reported on eleven children who all showed similar symptoms of being uninterested in people, but rather highly interested in their environment. There is no single known cause for autism, but research done by various scientists today have proven that it’s a genetically based condition.
2. Symptoms of Autism: They Vary
People need to understand that autism is on a spectrum, and not every person with autism will have the same symptoms. People with mild autism, which used to be referred to as Asperger’s syndrome, may go undiagnosed for years, whereas others on the autism spectrum may be nonverbal or have significant cognitive impairment. While these are some common signs, this is by no means a comprehensive list or representative of everyone on the spectrum.
Common Symptoms in Infants and Young Children
Common Symptoms in Adolescents and Teenagers
3. Mental Illness Goes Hand-in-Hand with Autism.
It’s fairly common that those who fall somewhere on the autism spectrum often deal with other challenges or mental illness. Symptoms of autism such as feeling uncomfortable in new places or interacting with others may cause anxiety disorders. Sometimes when people with autism notice how they’re different from others around them and feel unable to communicate, they can feel isolated and depressed. Along with anxiety and depression, other challenges people with autism might encounter include eating disorders, aggressive behavior, insomnia, or other difficulties with sleeping.
4. Many Myths Still Surround Autism.
While the general public knows more about autism than they did ten years ago, there are still misconceptions that people believe. A few myths about autism include:
5. Parental Support is Just As Important As Professional Support.
Noticing early signs of autism is extremely beneficial for both you and your child. If you recognize any symptoms of autistic behavior in your infant or toddler, it’s recommended to seek a professional diagnosis. Children can be diagnosed accurately at just 18 months of age, and this early intervention can be the key in helping children develop communication skills and manage stressors.
However, while professional guidance is important, you must never underestimate the importance of supporting your child and helping him to better understand his symptoms. The most important thing for parents to remember is to be open-minded to how their child communicates. Listen to phrases your child may repeat, or focus on nonverbal cues, and then communicate in their preferred way. This can lessen confusion and misunderstanding, and can bring you and your child closer together.
If your child has been diagnosed with autism and you’re unsure of where to turn, Oakville Wellness Center has several resources available. If your child has delayed speech or trouble communicating, it can be helpful to contact a speech-language pathologist.
If your child is experiencing a major life change, such as entering school, or you fear they might be struggling with an underlying mental illness, there are resources to help your child.
By: Dr. Syras Derksen
Have you ever noticed small behavioral differences between your child and other children? If so, you likely feel very concerned. And some parents may even struggle with feelings of guilt or embarrassment. But the truth is that learning disorders are quite common. And in many cases, there are simply speed bumps to learning -- not roadblocks. According to Science Daily, 10% of students will have some sort of learning disability. This equates to 2-3 children per typical classroom.
Because few schools are doing extensive testing for these disabilities, parents need to take matters into their own hands. If you feel your child may need a little extra help to reach their full potential, we want to encourage you to seek help from a licensed professional. If you are unsure which symptoms to look for, here are some signs that your child may need some help.
Inability to Focus
One of the primary characteristics associated with learning disorders is the inability to pay attention. For elementary age kids, school is long enough. When a child has a learning disability, getting through the day is even more tricky. Because these student’s brains have a harder time processing information, focusing for lengthy periods of time can seem impossible. The lack of focus that is associated with learning disabilities is often due to ADHD. Sources say that between 30 and 50 percent of children with a learning disorder will also have ADHD. Regardless of the disability, inattentiveness and inability to focus will almost always be symptoms.
Lack of Organizational Skills
Children who are unable to organize their thoughts may also be suspected of having a learning disorder. An inability to sequence events can be signs of Dyslexia, Dyspraxia, or Dyscalculia. The diagnosis of the disability will depend on whether the child has difficulties organizing words, thoughts, or numbers respectively. Remember, even if you think your child may be experiencing these symptoms, only a professional will be able to present an accurate diagnosis.
A learning disorder can also manifest itself in a more physical way. For example, a child who has just a much difficulty organizing their belonging as they do their thoughts may be showing symptoms of a deeper issue. If you have an elementary aged child who has difficulties keeping track of their belongings, it may be time to seek help.
Difficulties Performing School Work
One of the most noticeable symptoms of learning disabilities is the inability to complete school work with accuracy. Although this symptom may seem like an obvious indicator for providing a diagnosis, it is often overlooked, or worse. Sometimes students who try their best are labeled as bad children who can’t perform up to society's standards. If you are concerned that your child may be experiencing a disability of this nature, we encourage you to see a doctor who can perform a series of tests to determine your child’s potential.
Difficulties Accepting Change
Another possible indication of a learning disorder is any inability to accept changes. For example, moving to a higher or lower grade has the possibility of messing up a child’s positive relationship with school. To alleviate this possibility, some schools have taken to placing learning disabled children in one classroom. This way they will be able to establish a continued routine, receive special help, and get the most out of their education.
Throughout their time in school, children are constantly experiencing many changes. A child who has a disability may be inclined to be anti social, or even act out to deal with some of these changes. If a child has Dyspraxia, they will be very sensitive to both light and touch. Any sort of big change could potentially set the child off and create an unsafe environment.
While each child matures at a different rate, prolonged immaturity can be a sign of an underlying disorder.If your child has difficulties relating to other kids, and behaving in class, you may want to have them tested for something deeper. What others may perceive as an attitude problem may in fact be an actual disorder. Because children with learning challenges process information differently, they may sometimes act in ways that seem abnormal to their teachers and peers. As your child grows, keep a close eye on their development. If they appear to be falling behind, it is time to reach out to a medical professional.
In some instances, learning disabled children have a much more difficult time reading situations. Because of this inability to distinguish tone, these children are much more apt to behave inappropriately for the current situation. For example, you child may be much more likely to shout out answers in class without raising their hand. Some children may even be inclined to make rude comments at teachers and other students. If a teacher expresses their concern for your child’s behavior, professional testing should be completed as soon as possible.
If you are interested in hearing more about different learning disabilities, Dr. Syras Derksen has professionals who are ready to talk.
As a parent, you play a key role in your child’s ability to succeed in school. By promoting and celebrating academic achievement, you are helping your child form positive attitudes that will go a long way to help their future. We recognize that while most parents want to help their children do well in school, some feel unsure as to how they can help. Here are a few steps you can take to ensure your child is getting the most out of their education.
Get To Know Your Child’s Teachers
Just before school starts, your child's school will host an open house. Attending this event will help both you and your child get to know their future teachers. Knowing your child’s educators is crucial to their success. Building a parent teacher relationship will facilitate your ability to ask questions in the future. At this first meeting, you will be able to discuss your child’s strengths and weaknesses. By making the teacher aware, they will be able to pay specific attention to your child's needs. The teacher will be able to monitor progress as it relates to your concerns, and share the information at parent teacher conferences. Having a good relationship with your child’s teachers will also make scheduling meetings easier. If you feel the need to discuss your child's performance, you will already have a direct line of contact.
By attending open houses and and parent teacher conferences, you will also be better equipped to stay informed on upcoming events. Often, at these events, flyers will be handed out to discuss PTA meetings, and general scholastic resources. Opening the line of discourse between parent and teacher will ensure that you stay in the know.
On a similar note, make sure to be involved throughout the year as well. Students who have parents involved in their school are less likely to exhibit behavioral and academic problems in the classroom. Perhaps your child’s teacher would like some help in the classroom. This is an amazing opportunity for you. Not only do you get to learn teaching tactics directly from the source, you also get a front row seat to watching your child interact with the classroom and the information presented. If your child is experiencing any challenges, you will get a front row seat. You can then use that information to ask the teacher how to help your child perform.
Foster a Positive Learning Environment
Another way to get your child excited for success in school, is to create a positive school centric home life. By letting your child know that homework comes before play, you are preparing them for success in both school and beyond. Make sure that your home has a nice, comfortable, well lit environment so that your child can easily do their homework. Also, take the time to do homework with your child. Allow them to ask you questions, and give them serious answers. By taking your child’s homework expectations seriously, they will learn to do the same.
Take Attendance Seriously
In addition to taking homework seriously, you, as a parent should take attendance seriously as well. If your child isn’t at school, They will have a much more difficult time learning the material and keeping up with the rest of the class. Helping your child get up on time and providing them with a balanced breakfast will give them the energy to focus throughout the day. When your child is able to focus on the material presented, they are much more likely to understand the day’s content, and by extension, earn higher letter grades.
Teach Study Skills
If you teach your child good study skills, they will thank you later. A student can study for hours on end, but if they aren't studying correctly, there is no hope of succeeding. As a parent who has been through the school system teach your child some tricks that helped your conquer your classes. This will enhance your child's ability to excel, and act as a bonding experience between the two of you. If you are unsure where to start, ask your child’s teacher for some study tips that might be beneficial.
By asking your child questions about their day at school, you are demonstrating that school is important. In essence, you are saying that school is a topic worth discussing. This will help in one of two ways: 1. You will be able to further encourage behaviors that lead to success, or 2. You will be able to see where your child is struggling, and figure out the best way to help them get back on track. Regardless, asking questions shows your child that you are interested in their day and want to watch them do well.
As a parent, the more involved you are with your child's schooling, the more control you will have over their continued academic success. If you have more questions on positive involvement in your child’s education contact Dr.Syras Derksen, today.
Anxiety: A state of apprehension, uncertainty, and fear resulting from the anticipation of a real or imagined impending threat.
At some point in their life, most everyone experiences some form of anxiety. For some unlucky individuals, panic attacks are a common occurrence. When an attack arises, everything stops, and irrational feelings are heightened. Because there is no cure for anxiety, we must focus on treatment. If you can challenge your anxious feelings head on, you will be much more likely to lessen the impact of a full blown panic attack. In this article, we will be discussing several methods to take control of your emotions and make your anxiety more bearable.
Understand What is Happening
The first step to controlling your anxiety is understanding why your mind and body are acting in a particular way. Symptoms of a panic attack can present themselves in many forms, some of which include: nausea, inability to calm down, dizziness, and a racing heart. Your situation will vary. One thing these symptoms all have in common is that they are a response to stress.
You see, when the body is stressed, it releases a particular set of hormones. These hormones then travel to all parts of the body and trigger a specific response. For example, when these hormones reach your brain, you are likely to have negative psychological implications. By keeping yourself informed, you will gain the ability to rationalize your symptoms. Instead of thinking, “ah, I’m so anxious, why does my stomach hurt, will this ever end” You will be able to realize the source of your pain is a simple stress hormone. This rational realization provides a light at the end of the tunnel.
As you calmly sit and read this article, distracting yourself from your anxiety seems like an obvious way to prevent a panic attack. The problem is that, in the heat of the moment, we lack the ability to think clearly. My advice to you is to prepare yourself for the future. At this calm rational moment in time, decide what you will do. Creating a plan of action will help you to remain calm. Some people have a designated friend that they call, while others focus on counting. Whatever you decide will be fine as long as it keeps you from focusing on your problematic stress.
Keep Stress in Check
Speaking of stress, remember the importance of taking time for yourself. (And yes, that is easier said than done, but it’s worth it.) If more stress is placed on your body, more stress hormones will be released. Because of this, persistent stress can cause panic attacks to be more severe than usual. In fact, long term stress is the number one cause of involuntary anxiety attacks across the planet Whether you prefer to drink some calming tea, or take a short nap, managing stress well help you in more ways than one. By taking some time to relax, you will become more efficient at managing your stress as well as your anxiety.
Remember That You are in Control
Repeat after me: “My anxiety does not own or define me.” If you are someone who has experienced severe anxiety attacks, you will have dark days. Constantly remind yourself that you have the power to control your life and situation. If you practice these technique, you will be able to significantly reduce the severity of your anxiety.
This is not an overnight fix -- but practice makes perfect, and in the end you will see results. Anxiety attacks seem like they have a great deal of power over you; they can even make you feel fear when none is present. Do not attempt to rationalize this fear. You have control over your psychological and emotional happiness.
Breathing is another tactic that seems obvious now, but will become much more difficult when you are in the midst of an anxiety attack. One of the trademark symptoms of an anxiety attack is a choking sensation that makes breathing quite difficult. One way of coping with this is to take some time each day to practice Mindfulness breathing exercises.
If you haven’t heard of it, mindfulness is a great way to release stress and take some time for yourself. It’s a matter of closing your eyes, breathing, and letting go of your emotional baggage. If you are a people person, try locating a meditation group in your area. If you prefer to be in solitude, downloading an app is a great alternative that can allow you to complete the exercises on your own
Anxiety is a difficult disorder to endure, because the symptoms are so varied, it can sometimes be hard to diagnose. If you want to learn more about anxiety, its symptoms, and possible treatments, visit Dr. Syras Derksen online in order to continue reading and/or to book an appointment with one of our expert therapists.