Children’s Mental Health: Overcoming Stigma and Empowering Change

By: Leslie Wells

As adults, it’s common to downplay, dismiss, or invalidate the many obstacles faced by children and teenagers. Despite our best intentions, it’s been a while since we’ve worn their shoes, and witnessed the world from a young person’s point of view. Sometimes, adults may minimize the issues our children are facing because our “adult” perspective can make our “adult” problems seem so much greater by comparison. It’s important to remember, however, that the way a child or teenager experiences challenges is directly proportional to their age, health, coping skills, and support systems. Unfortunately, even the most basic needs of many children go unmet every day, and in recognition of Children’s Mental Health Awareness Month, we’re shining a light on the stigma of mental health, and how breaking it can make all of the difference for our future generations. 

According to Convoy of Hope, “in 2021, more than 9 million children in the United States lived in food-insecure households – homes where access to adequate food is limited by a lack of money and other resources.” Child hunger not only impacts our children on a day-to-day basis, but in the long-term, “children facing hunger are more likely to repeat a grade, have lower math scores, and not graduate from high school.”

Furthermore, the prevalence of child hunger is among many challenges that have been exacerbated as a result of the recent COVID-19 health crisis. 

According to the American Psychological Association, “across the United States, more than 200,000 children lost a parent or primary caregiver to COVID-19. In the face of those losses, families had to curtail mourning rituals and goodbye traditions because of social distancing requirements and other public health measures. Many children are still grieving, sometimes while facing added challenges such as moving to a different home or transferring to a new school with unfamiliar peers.”

“The CDC also reports that during the pandemic, 29% of U.S. high school students had a parent or caregiver who lost their job, 55% were emotionally abused by a parent or caregiver, and 11% were physically abused.” Adolescent Behaviors and Experiences Survey—United States, January–June 2021, CDC)

While there is a distinct correlation between these statistics and the recent COVID-19 crisis, the issues affecting our youngster’s mental health don’t start or end there. The World Health Organization reports, “one in six school-aged children experiences cyberbullying.” 

Many adults can likely recall a time that we experienced and/or witnessed bullying on the playground or in a classroom, however, it’s reasonable to assume that the anonymity and unsupervised spaces offered by social media make these situations substantially more dangerous.

The aforementioned handful of hardships our children are expected to handle are highly concerning, and yet, they barely scratch the surface. So, in addition to increasing our awareness, what can adults do to help safe-guard the mental health of children and teens? 

According to Seattle Children’s Hospital, “your child is likely to pick up on your healthy and unhealthy habits, so try to start adding more healthy habits to your family’s daily routine. These include getting enough sleep and exercise, choosing healthy foods and drinks, and reducing and managing stress. These habits are important for physical and mental health.”

In addition to demonstrating and making healthy habits available to children, it’s important to open up lines of communication, especially about difficult or “taboo” topics. Some topics may be uncomfortable to discuss with a child, however, becoming a safe person with whom they share thoughts and experiences can be one of the most preventative mental-health measures of all. In many of these instances, the adult may not do much of the talking, and listening (with the intention to understand, and not necessarily approve or agree) can be just as, if not more important. 

Some other measures you may take to help your child maintain their mental health include:

-limiting screen time

-communicating with teachers/coaches/other adults with whom your child spends time

-meeting and becoming familiar with your child’s friends 

-encouraging/engaging in the activities your child enjoys

-remembering to praise and acknowledge your child often for how much they’re doing well

-reminding your child that they are loved and supported, especially in times of conflict or dispute

-scheduling quality time with your child during which your attention is undivided 

-asking open ended questions that get your child sharing more details about their everyday experiences

…and last but not least…

-making a trip to visit your local therapist, counselor, or mental health provider can empower your child to overcome the stigma of mental health from a young age, and gain access to the specific support they need and deserve. 

For more information about therapy for children/teens in Southern, MD, visit:

https://www.hopehealingtherapy.com 

Sources:

https://www.who.int/europe/news/item/27-03-2024-one-in-six-school-aged-children-experiences-cyberbullying--finds-new-who-europe-study

https://www.apa.org/monitor/2023/01/trends-improving-youth-mental-health

https://www.seattlechildrens.org/health-safety/keeping-kids-healthy/development/mental-health-and-your-child-or-teen-what-to-watch-for-and-how-to-help/

Eating Seasonally: Spring Edition

Written by: Tracy Pritchard, MS, CNS, LDN

Spring has arrived! Here's to saying goodbye to winter and hello to brighter days ahead. This is a wonderful opportunity to change up your family meals by taking advantage of this growing season. Now is a great time to talk about eating seasonally and what this means.

Seasonal food typically refers to produce that is purchased and consumed around the time that it is harvested. “Seasonal eating” is a popular term used by restaurants, chefs, farmers, and dietician/nutritionists. The focus on seasonal eating is on fruits and vegetables since unlike animals, their growth is very much related to season-specific weather. This may bring to memory eating apples and pumpkins in the fall while looking forward to watermelon and berries in the summer.

Seasonal growing and eating supports the natural cycles of the environment requiring less energy and human intervention. That being said, different regions may feature different foods due to their unique weather patterns.

Most of us like to eat foods like strawberries all year round but have to depend on frozen options or those harvested early and shipped long distances to get to us. The food that travels from far-away places is older, and sat in distribution centers before arriving at the grocery store. In addition, when more steps are added between the grower and the consumer, the chance of contamination increases. Food that is picked and sold immediately does not require the same level of chemicals and artificial preservatives often required of food in the industrial food complex. Most would agree that when strawberries are picked fresh at their peak of ripeness that they are full of flavor. They may also be more nutritious since they were able to fully ripen.

When we eat seasonally, we are also exposed to a larger variety of fruits and vegetables that contain important vitamins and minerals that are easy to miss if we eat the same foods all the time. For those who are willing to learn how to preserve food for when it is no longer available, methods like canning, freezing, and dehydrating can help.

There are other benefits to the local community beyond just more flavorful produce. When consumers choose to purchase locally they are supporting local farmers. This may lead to maintaining farmland and open spaces in the community. Purchasing from local growers also supports the local economy because it keeps the money in the community. Many of the farmers also provide food to local restaurants (you have probably heard of the concept “farm to table”) which may stimulate the local economy by generating additional jobs in the restaurant industry.

Getting in touch with how your food is grown can be very rewarding on many levels. When you shop at a local farmers market you can ask the local grower how the food was grown and what practices they use to raise and harvest their crops. They are likely to have some great recipe ideas for the foods they grow. Since these ingredients will be full of flavor simple ideas such as chopping fresh vegetables to go along with a main course along with some fresh herbs may be all that is needed for a wonderful meal.

Another benefit of prioritizing local food is through the psychological perspective. Research has shown that eating healthy (local fresh food vs industrial ultraprocessed food) contributes to improved mental health. In addition, access to nature and the outdoors may also provide benefits. One study found that farmer’s markets increased opportunities for meaningful social connections for both consumers and farmers. This is a big advantage for many experiencing social isolation and loneliness.

If you haven’t thought about seasonal eating, there are some things you can do to get started. Do some research to find out what fruits and vegetables are in season where you live. The US Department of Agriculture provides a seasonal produce guide with nutrition information and recipes.

Tap here to learn more

Another great resource is the Farmer’s Almanac. You can put in your zipcode to find what grows best in your area and when to plant specific vegetables, fruit, and herbs. Growing your own food is one way to eat seasonally and have a more hands-on relationship with your food.

Tap here to learn more

Getting Started:

*Make a trip to a local farmer’s market. Ask the local growers what is currently in season and what produce you can look forward to. Unlike a grocery store these growers only sell what they grow and harvest. Shopping at local markets may even contribute to improved eating habits. Farmer’s markets typically do not sell ultraprocessed unhealthy foods. After gathering a basket of fresh produce, local meats, and eggs it is less likely one would stay focused on unhealthy foods or fast-food options. If you have kids, take them with you and they can help plan the menu around what you find. You can search for recipes by putting in the name of ingredients you found at the market.

*Head to a local grocery store that sells local produce. Many stores will have signage about sourcing that features local growers.

*Join a Community Supported Agriculture (CSA). This is a relationship between farmers and consumers where you pay upfront and receive weekly shares of harvested crops.

*If you are close to a larger city you can look for co-operative urban garden spaces.

Featured Recipe

Strawberry, Fennel, and Arugula Salad

(from The Longevity Kitchen by Rebecca Katz)

Ingredients:

4 cups tightly packed baby arugula, rinsed

1 cup thinly sliced fennel

12 organic strawberries, sliced

2 tablespoons chopped fresh mint

6 tablespoons Lemony Balsamic Vinaigrette

1/4 cup sliced almonds, toasted

Instructions:

Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine. Drizzle the vinaigrette over the top and toss again. Scatter the almonds over the top.

Place a small skillet over low flame and add almonds. Toast, stirring often, until slightly golden and nutty smelling, about 2 minutes. Remove to a plate and set aside.

COOK'S NOTE: A mandoline (no you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniformed thickness—and perfect for the fennel in this recipe. There are many inexpensive hand- held models available at kitchen stores and online.

STORAGE: If you must store the salad, don’t add the dressing. After combining the greens, fennel, strawberries, and mint, store them in an airtight container in the refrigerator for 1 day at most.

Protecting and Serving the Mental Health of First Responders: PTSD

Written By: Jennifer Voorhaar, LCSW-C

Our first responders are often the ones we most overlook. Sounds a little strange, doesn’t it? Well, it is true. We have thousands, maybe millions, of men and women in first responder positions serving as police officers, firefighters, EMTs, and paramedics as well as dispatchers. Some say, “that’s what they signed up for.” Some say, ”it’s just a part of the job.” Some say, “they’re fine.”

Well, I say, hogwash! I say, that is nonsense. I say, they deserve more.

According to the National Council on Mental Wellbeing, 70% of adults in the U.S. have experienced some type of traumatic event at least once in their lives. I’d offer that since COVID, that is likely 100% of us. I mean, “surviving a natural disaster” is a criterion for trauma, and certainly a global pandemic fits the bill. Of those 70-100% of the population, about 6% of those individuals will develop Post Traumatic Stress Disorder. The Institutes of Health reports that 80% of first responders experience traumatic events on the job. I’m not sure how that number isn’t 100% given the nature of the job, but I’ll go with the research for now. Furthermore, the Substance Abuse and Mental Health Services Administration reports that roughly 1 in 3 first responders develop PTSD.

Let’s think about this. 6% of the general population may develop PTSD but 33% of first responders will develop PTSD. This is where I say again….hogwash! Nonsense! They deserve more.

Now might be about the time you’re asking yourself, “so what is PTSD anyway?” I’m so glad you asked. In general, or basic terms, it is the experience or collection of symptoms present after a person experiences or witnesses a traumatic event. Their symptoms often impact their day-to-day functioning and are characteristically different from their baseline functioning. Symptoms might include nightmares, flashbacks, avoidance of people, places and things, hyper-vigilance, anxiety, and depression to name a few.

Why might first responders be more likely to experience PTSD? It is likely due to the cumulative nature of their careers. A non-first responder might experience one traumatic event in their lifetime. First responders likely experience more than one every working day. Our brains and our bodies remember the stress and the trauma. Just like a sink or a bucket, there’s a limit, and things start to overflow. The other thing that happens is that our first responders are expected to be like Dory in “Finding Nemo” and just keeping swimming. They go from call to call with no debrief, no down time, no opportunity to breathe, and no chance to process what they’ve seen, heard, and experienced.

Just as with so many other populations of people, there is huge stigma around seeking mental health care. Because their line of work “expects” them to “deal with it” they hesitate to seek mental health support early. Often its not until there are issues in relationships, job performance, health concerns or overall decline in well-being that treatment and support is sought. Let’s say again….hogwash!

Its time for us as a community to make mental health treatment as universally accepted as dental cleanings and eye exams. I may not be having trouble with my teeth but I still go to those cleanings every 6 months. I may not have trouble with my eyes but I’ll still get them checked. Our brains, minds, hearts, and bodies deserve the same care and concern.

If you’re a first responder or you know a first responder, consider these things:

1. Know that you don’t have to just “suck it up” because it’s “what you signed up for.”

2. Find a trusted peer or professional provider to process your experiences with on a regular basis.

3. The more we brush under the proverbial rug, the worse things will become. So, don’t be afraid to acknowledge those calls that stick with you. Talk about the ones that leave you feeling something a little more or different than the one before. Don’t ignore it just because history says you have to keep on going.

4. Take care of yourself, and consider 4 Pillars of Health:

a. Stress

b. Food/Nutrition

c. Movement

d. Sleep

Yes, I know that you are super stressed, eat on the fly, and are too tired to exercise because you don’t sleep (thanks to shift work) but maybe, just maybe, you could consider one tiny tweak in your schedule, habits or routines to allow for:

a. Coping skills to manage stress

b. Partnering with a family member to help with some planning and preparation of healthy meals to feed and fuel your body

c. Walk. Not just on the job. Not sure from the car to the station. Take 10, 15, 20 maybe even 30 minutes and walk. Start there and then see what comes next. Maybe a jog. Maybe some weights. What about some yoga (see where coping skills fit in here too?)

d. Make sleeping a priority. Even with shift work. Even with crazy schedules. Even with spouses and kids and pets in the house. Figure out a way to make sleep a priority. (I know someone who used to make a cozy bed in the master bedroom closet to ensure good sleep after a midnight shift).

The work that our first responders do is heroic. From the dispatcher who answers the call, to the police who secures the scene, to the EMT who transports to the hospital, each and every one is heroic. Let’s work together as a community to ensure they… YOU… have what is needed to be the best they can while they protect, care for, and serve our community.