It’s one month into the school year and I am noticing an increasing amount of anxiety in our
school age patients. I always think being a kid today is so much harder compared to
when I was a kid!
Academic pressure, social stressors with peers, and performance expectations can lead to
overwhelming feelings that affect not just our child’s mental health but physical well-being. While traditional approaches to anxiety often focus on therapy and medication (which are indeed very helpful), functional medicine offers a holistic perspective that considers the interconnectedness of mind, body, and environment in addition to our traditional modalities.
What is Functional Medicine?
Functional medicine is an integrative approach that seeks to address the root causes of health issues. As with most chronic conditions, there’s usually more than one imbalance that could be influencing your child’s anxiety.
Identifying the Triggers
Sleep: Many of our patients do not get the required sleep needed for proper mental wellness. Sleep deprivation can exacerbate anxiety symptoms. Establishing a consistent sleep routine and creating a calming bedtime environment can improve sleep quality, which is essential for emotional regulation. Trying putting your child to put a bit earlier to see if their mood improves with adequate sleep.
Physical Activity: Regular exercise releases feel good hormones, which can help reduce
anxiety. Exercise also increases BDNF (brain derived neurotrophic protein) , this helps your
child ‘s brain in learning and memory! Encouraging children to engage in activities they enjoy can be a fun way to manage stress. Outdoor play would be even better for that natural vitamin D boost to your child’s mood!
Mindfulness and Relaxation Techniques: Practices such as mindfulness, yoga, and deep-breathing exercises, light stretches, a calming bath, prayer, art work, crafting, or lego play can help children learn to manage their stress responses. Integrating these techniques into their daily routine can empower them to cope with anxiety more effectively.
Social Environment: Sometimes, the school environment itself can be a source of anxiety.
Open communication about social dynamics and academic pressures is essential. Parents
should encourage their children to express their feelings and seek support from teachers or
counselors when needed.
Personalized Nutritional Strategies
Nutrition plays a crucial role in mental health. Diets high in sugar and processed foods
can lead to mood swings and anxiety. Incorporating whole foods, healthy fats, and plenty
of fruits and vegetables can provide the nutrients needed for optimal brain function
Is your child getting enough...
Omega-3 Fatty Acids: Found in fish, flaxseeds, and walnuts, omega-3s are known to
support brain health and can help alleviate anxiety.
Magnesium: This mineral is vital for managing stress. Foods rich in magnesium, such
as leafy greens, nuts, and whole grains, can help calm the nervous system.
Probiotics: Gut health has a significant impact on mental health. Incorporating
fermented foods like yogurt, kimchi, or sauerkraut can promote a healthy gut
microbiome, which may reduce anxiety.
Lastly, Build a Supportive Environment
Creating a supportive home and calm environment will help your child when he/she comes
home from school. Open communication about feelings, regular check-ins, and a focus on effort rather than perfection can help children feel safe and understood. However, try not to overload your child with questions when they first come home. Instead offer some quiet down time and be available when they do start talking. I always found my kids wanted to tell me the most just before bedtime! Don’t forget to encourage them to explore their interests and talents outside academics, which can bolster self-esteem and resilience. I don’t mean video games! Outside hobbies, sports, music, or other interests also broaden friend groups which can be beneficial!
I know, raising children today is tough! Anxiety can be challenging, but a functional
medicine approach provides a comprehensive strategy to support children. By addressing
dietary, lifestyle, and emotional factors, parents can equip their children with tools to manage anxiety effectively.
As always, if you find your child is struggling with anxiety this school year please reach out to your pediatrician and mental health counselors.
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