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A Play-Based Summer

Posted on by Mountain Valley Treatment Center

Although the impact of social media and technology on mental health, especially youth, has been in question for some time, it has become quite the “hot topic” in the public media recently. Approximately one year after issuing a public health advisory about the impacts of social media on youth mental health, on June 17th, 2024, Surgeon General Dr. Vivek Murthy published an opinion piece in The New York Times outlining the dangers of social media and the role it is playing in the youth mental health epidemic. This “call for action” was further explored in major media outlets such as NPR, ABC News, The Washington Post, and many more.

Another big reason the conversation surrounding this topic is gaining traction is the recently published book The Anxious Generation by Dr. Jonathan Haidt, which hit the public in March of 2024 and instantly became a New York Times best seller. In this book, Dr. Haidt dared to do what many other researchers and psychology experts have not: use research data to make the claim that the relationship between social media usage and mental health challenges is not merely correlational but causational. I will not get into the weeds of the research that Dr. Haidt used to make this claim, as that is not the emphasis of this article, but he has made all of his research, as well as other helpful resources for families trying to navigate the challenges of technology, available at his website. You can also simply Google Dr. Haidt’s name and you will find endless links to podcast episodes, videos, and news articles where he is featured speaking about his work.

Although the claim that social media has had a causal role in the rise of youth mental health disorders is bold and brave, my favorite part of Dr. Haidt’s new book is that he moves beyond just identifying the problem and its causes and provides realistic and tangible steps to address the issue on an individual and societal level. Here is a summary of the “collective actions” he calls for government, schools, and families to rally around:

  • No smartphones before high school
  • No social media before age 16
  • Phone-free school
  • More unsupervised, free play for children

As an Occupational Therapist (OT), the action that really hit home and appears most immediately within our control was collective action #4. As a society, we have moved so far away from the type of play that we know is beneficial and necessary for healthy human development. Play is crucial to the physical, emotional, social, cognitive, and overall well-being of all people, but especially children and adolescents. Play is where we explore, pretend, create, and discover. We learn about ourselves, we learn about others, and we learn about the world around us. Play is a place where we can try new things and fail safely, and through the process of doing that, develop resiliency and a stronger sense of self.

Anxiety, a growing concern among youth, is often exacerbated by constant connectivity and the pressures of social media. Engaging in play can serve as a powerful antidote, providing a natural and enjoyable way to reduce stress and anxiety. Through play, children can express their emotions, work through fears, and build coping mechanisms in a safe environment. Encouraging play-based activities not only promotes mental well-being but also helps in mitigating the anxiety that many children and teens experience today.

As we reach the mid-point of summer, I encourage everyone to consider how they are or are not facilitating and/or engaging in a “play-based summer.” According to the Occupational Therapy Practice Framework (2020), “play” is defined as:

“Activities that are intrinsically motivated, internally controlled, and freely chosen and that may include suspension of reality (e.g., fantasy), exploration, humor, risk-taking, contests, and celebrations.”

Although this definition is broad and gives room for including technological play (i.e. playing video games, etc.), I think given the work by Dr. Haidt and others, it is safe to say we are recommending that we make a push towards other forms of play that include “real life,” in-person experiences. Here are some suggestions on how to engage in a more “play-based summer” from the perspective of a Mental Health OT:

Allow children/teens to play unsupervised – Although this sounds scary, if you are around my age or older (born in 1994), you did it too! You went out in the neighborhood, with no phone, and you played with friends and returned at certain checkpoints (lunch, dinner, etc.). Set up some social supports in your local community and take a community approach to “watching the kids.” Let them practice independence and show them that you trust them to manage themselves. Children and teens want and need to take risks; set up a way for them to do this safely.

Allow children/teens to feel bored – All emotions and feelings have their place…on the other side of boredom is innovation and creativity. Do not structure every waking moment of your child’s life! Let them initiate and drive their own engagement.

Get outside and engage in the senses – Ride a bike to an ice cream shop…go explore a local park, creek, or river…climb a tree…jump on a trampoline…sword fight with sticks…whatever it takes, help them move, get fresh air, engage their bodies, take some risks, and explore their inner and outer worlds.

Balance fun with competition – Fun is at the heart of play. Inherent in play is the idea that things “aren’t so serious.” However, if you haven’t noticed, almost all children and adolescents are enthralled with competition. They want to know “where they fit” in the social hierarchy of the world. This is totally normal and important for them to explore. Just be sure that competition does not come at the expense of enjoyment.

Channel your inner child – If you are hoping and wanting to engage in this play-based summer with your child/adolescent, it’s time to tune in to little you. Do not bring your adult rules and “reality” to your child’s play. Let go of “the way things are” and allow yourself to “explore what could be.” The best way to do this is to follow your child’s lead; fantasy and imagination are a child’s expertise!

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Zack’s Anxiety Hacks – Facing Your Fear

Posted on by Mountain Valley Treatment Center

Fear is an inherent part of the human experience, woven into the fabric of life. It has been explored by ancient philosophers, is present in stories and myths, and is actively studied and ‘treated’ in the world of medicine and science. Fear is fundamental, and therefore, you never know when and where you might find yourself learning about it.

I recently encountered teachings about fear in two unexpected places. Although I already knew the lesson well, it was a reminder that it holds deep truth, a lesson we proudly preach at Mountain Valley. One of these moments occurred during a birthing class I attended with my wife. As we expect our first child, I was surprised to spend the first portion of our birth education course learning about the role of fear in childbirth. We discussed how the physiology of fear impacts labor and practical strategies for managing it. We also participated in two different exercises where we took time to identify our fears, list them, and share them with others in the room. “We know that naming what you fear is the first step in learning how to manage it,” stated our instructor. Wise words from the teachers at Dartmouth Hitchcock Women’s Resource Center.

The next time this message appeared was later in the week when I sat down to watch Dune on our weekly movie night. Not long into the movie, the infamous Frank Herbert quote sent chills down my spine:

“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past, I will turn the inner eye to see its path. Where the fear has gone, there will be nothing. Only I will remain.”

For those of you not familiar with the bestselling novel and Oscar-winning film, the quote above is called the “Litany Against Fear.” It is a prayer or mantra that various characters use throughout the story when facing fear. The prayer is said to help them recognize and lean into the feeling of fear, transforming it from paralyzing anxiety into a superpower – deepening their focus and attuning them to the challenges ahead.

Acknowledging your fear, not avoiding it. Leaning into it, being with it, allowing it to pass. Does any of this sound familiar? All too often, we see the fundamental principles of exposure therapy expressed and reinforced in the world around us. By facing your fears, you fear less.

But leaning into fear when you are in the thrills of it is easier said than done. No matter how true the message is or how often it is reinforced, the battle against a cascade of hormones, physiological symptoms, and intrusive thoughts is no easy feat to overcome.

At Mountain Valley, we teach residents how to lean into fear through a skill from Acceptance and Commitment Therapy called “The N’s: Name, Notice, and Neutralize.” This skill gives people a simple “1-2-3” method for overcoming avoidance, embracing their fear, and harnessing its power.

Name – Just like the exercises in my birthing class, the first step is to name your fear. Acknowledge that you are feeling scared. Name what you are afraid of and what might happen. Say it out loud, tell a friend, write it down – whatever you do, name it.

Notice – Bring your awareness to your body. Notice what you are feeling. Notice your heart beating in your chest, the feeling of the blood coursing through your veins. Look around you, find your senses, notice where you are.

Neutralize – Focus your mind. Slow things down. Take a breath and get grounded. Maybe come up with your own “Litany Against Fear” or some other affirmation that helps put fear back in its place.

Whether you’re new parents facing the anxieties of childbirth, a fictional hero in a well-known fantasy series, or a person trying to work up the courage to tell someone how you truly feel, to overcome fear, we need to face it – and by naming it, noticing it, and neutralizing it, you might just be more equipped to do so.

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Supporting Teenagers with Anxiety and ADHD

Posted on by Mountain Valley Treatment Center

Parenting a teenager comes with its own set of challenges, but when your teen is struggling with both anxiety and Attention Deficit Hyperactivity Disorder (ADHD), the journey can feel especially daunting. As therapists, educators, and caregivers, it’s essential to understand the unique intersection of anxiety and ADHD in teenagers and how to provide effective support.

Anxiety and ADHD often coexist in teenagers, creating a complex interplay of symptoms that can significantly impact their daily lives. ADHD is characterized by difficulties in attention, hyperactivity, and impulsivity, while anxiety manifests as excessive worry, fear, apprehension, and avoidance. When these conditions intersect, they can exacerbate each other, leading to heightened stress levels, decreased functioning, and an increased risk of academic, social, and emotional difficulties.

Parents and therapists should be vigilant in recognizing the signs of anxiety and ADHD in teenagers. Symptoms of ADHD may include difficulty concentrating, impulsivity, forgetfulness, disorganization, and restlessness. On the other hand, anxiety symptoms may manifest as excessive worrying, perfectionism, avoidance of social situations, somatic symptoms such as stomachaches or headaches, and difficulty sleeping.

Effective support for teenagers with ADHD and anxiety requires a collaborative approach involving parents, therapists, educators, and other supporting professionals. Collaborate on developing a comprehensive treatment plan that addresses both ADHD and anxiety symptoms, taking into account the teenager’s individual needs and preferences.

Empower teenagers to become active participants in their treatment journey. Educate them about ADHD and anxiety, helping them understand how these conditions affect their thoughts, feelings, and behaviors. Teach practical coping skills for managing stress and anxiety, such as deep breathing exercises, mindfulness techniques, and time-management strategies. Encourage teenagers to advocate for themselves and communicate their needs effectively.

Establishing Structure and Routine

Consistent structure and routine are crucial for teenagers with ADHD. Help them create a daily schedule that includes time for homework, relaxation, exercise, and social activities. Break tasks down into manageable steps and provide clear expectations to reduce overwhelm and improve focus.

Encouraging Self-Care

Encourage teenagers to prioritize self-care activities that promote physical, emotional, and mental well-being. This may include regular exercise, adequate sleep, healthy eating habits, and engaging in hobbies or activities they enjoy. Model healthy coping strategies by practicing self-care yourself and prioritizing your own well-being.

Seeking Professional Support

Encourage teenagers to seek professional support from therapists, counselors, or psychiatrists specializing in ADHD and anxiety. Therapy, such as cognitive-behavioral therapy (CBT) and exposure and response prevention (ERP), can be highly beneficial in helping teenagers develop coping skills, challenge negative thought patterns, and reduce anxiety symptoms. Medication may also be prescribed in some cases to alleviate symptoms of ADHD or anxiety.

Fostering Open Communication

Create a supportive environment at home where teenagers feel comfortable expressing their thoughts, feelings, and concerns. Foster open communication and active listening, validating their experiences and providing reassurance during times of distress. Encourage teenagers to share their successes and setbacks, celebrating their achievements no matter how small.

Remembering Patience and Compassion

Above all, remember to approach the journey with patience, compassion, and empathy. Supporting a teenager with ADHD and anxiety can be challenging, but with understanding, support, and guidance, they can learn to navigate their challenges and thrive. Celebrate their strengths, celebrate their progress, and remind them that they are not alone on this journey.

Supporting teenagers with ADHD and anxiety requires a multifaceted approach that addresses their unique needs and challenges. By working collaboratively, empowering teenagers, establishing structure and routine, encouraging self-care, seeking professional support, fostering open communication, and practicing patience and compassion, parents and therapists can provide effective support and help teenagers reach their full potential. Together, we can navigate the journey and empower teenagers to overcome obstacles and embrace their strengths.

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When the Holidays Aren’t So Happy

Posted on by Mountain Valley Treatment Center

For many years, I’ve kept a secret from many of my friends and coworkers: I really don’t like the holiday season. For many of us, the holidays are a time of stress, anxiety, and even loneliness and isolation. Those of us who don’t naturally boil over with holiday cheer can feel alienated from the festivites around us and fear being labeled a grinch by the apparent sea of revelers around us. There is a guilt that comes with not feeling festive during the holidays, and that can drive us into a vicious circle of further anxiety and depression.

There are many reasons many of us feel less-than-merry during this time of year. Among them are:

Social Expectations: The holiday season is often associated with spending time with loved ones and engaging in festive activities. For those who don’t have close relationships or struggle with social connections, the emphasis on togetherness during this time can intensify feelings of loneliness.

Comparison with Others: The holiday season is frequently portrayed as a time of joy, family gatherings, and celebrations. Seeing others seemingly enjoying these aspects of the season can lead to feelings of inadequacy or exclusion in those who don’t have similar experiences.

Loss or Grief: For individuals who have experienced the loss of a loved one or are going through a challenging time, the holiday season can be a stark reminder of their absence. This can contribute to feelings of sadness and loneliness.

Isolation: Some people may not have a strong support system or may be physically isolated from friends and family during the holidays. This sense of isolation can contribute to feelings of loneliness.

Financial Strain: The pressure to give and receive gifts during the holiday season can be financially stressful for some individuals. Those who are unable to participate in gift-giving due to financial constraints may feel isolated or left out.

Seasonal Affective Disorder (SAD): Some people experience a form of depression known as Seasonal Affective Disorder, which tends to occur during the winter months. The lack of sunlight and colder weather can contribute to low mood and feelings of loneliness.

Unpleasant Past Experiences: Negative past experiences associated with the holidays, such as family conflicts or traumatic events, can lead to an aversion to the holiday and a reluctance to participate in festivities.

So what can we do about this if we’re feeling any or all of the above, or other related emotions during the holiday season? Coping with anxiety or sadness during the holidays can be challenging, but there are several strategies that may help improve your emotional well-being. Keep in mind that everyone is different, so it’s essential to find what works best for you. Here are some general tips that might be helpful:

Acknowledge Your Feelings: It’s okay to feel anxious or sad during the holidays. Allow yourself to acknowledge and accept your emotions without judgment. Understanding your feelings is the first step toward addressing them.

Reach Out for Support: Share your feelings with someone you trust, such as a friend, family member, or therapist. Talking about your emotions can provide comfort and support, and you may find that others can relate to what you’re going through.

Set Realistic Expectations: Don’t put excessive pressure on yourself to create a perfect holiday experience. Set realistic expectations for what you can accomplish and focus on what brings you joy rather than adhering to societal expectations.

Establish Boundaries: If certain holiday activities or gatherings contribute to your anxiety, consider setting boundaries. It’s okay to decline invitations or limit your participation in events that may be overwhelming.

Create New Traditions: If past traditions are associated with negative emotions, consider creating new ones. This can help you reshape your holiday experience in a way that feels more positive and aligned with your current needs.

Practice Self-Care: Take care of your physical and emotional well-being by engaging in self-care activities. This could include getting enough sleep, eating nourishing foods, exercising, and practicing relaxation techniques such as deep breathing or meditation.

Focus on Gratitude: Reflect on the positive aspects of your life and the things you are grateful for. Gratitude can shift your perspective and help you appreciate the good things, even during challenging times.

Limit Social Media Exposure: Comparing your holiday experience to others on social media can contribute to feelings of inadequacy or loneliness. Consider limiting your time on social media platforms if it negatively impacts your mood.

Volunteer or Give Back: Helping others can be a powerful way to lift your spirits. Consider volunteering your time or making a donation to a charitable cause. Acts of kindness can bring a sense of purpose and fulfillment.

Seek Professional Support: If your feelings of anxiety or sadness persist, consider seeking help from a mental health professional. Therapy can provide valuable support and coping strategies tailored to your specific needs.

Remember that it’s okay to prioritize your well-being and make choices that support your mental health. Taking care of yourself during the holidays can be the best gift you can both give and receive.

 

Spending time at a residential treatment program can be a challenging experience for young people. Click here to read about what the holiday season is like at Mountain Valley.

 

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