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儿童心理学家为父母亚洲顶级在线投注平台提供了帮助孩子应对焦虑和抑郁的建议

Robert Friedberg

作者：Robert D. Friedberg，博士，ABPP

儿童广发体育亚洲顶级在线投注平台重点领域的负责人

没有人需要提醒，我们都生活在前所未有的时代。2019冠状病毒病大流行给我们的生活带来了巨大的恐惧、悲伤和不确定性，并对当今青年的情绪亚洲顶级在线投注平台产生了重大影响。

“不确定性会引发许多情绪和广发体育问题，”帕洛阿尔托大学儿科广发体育亚洲顶级在线投注平台项目负责人、ABPP教授罗伯特·d·弗里德伯格博士说。他说：“美国卫生局局长、美国儿童和青少年精神病学学会、美国儿科学会和美国心理学会都在就青少年的心理亚洲顶级在线投注平台危机发出警告。”

弗里德伯格博士为父母亚洲顶级在线投注平台提供了以下8条建议，帮助他们的孩子管理他们所面临的压力源：

1. 做一个好的应对榜样

管理自己的情绪和担忧是帮助孩子应对的关键的第一步。When they see caregivers taking care of themselves by sticking to routines, engaging in pleasant activities, doing relaxation activities, using proper problem-solving strategies, and employing healthy self-talk, they learn to do so, too.

2. 在接受感受和教授应对技巧之间取得平衡

不确定性自然是令人不安的，重要的是要告诉你的孩子，担心、悲伤或生气是可以理解的。然而，这仅仅是第一步。平衡接受和积极的指导是很重要的。痛苦和不适是人类不可避免的一部分。用有效的技巧来陪伴你的孩子度过这些时期，以容忍（而不是避免）这些令人不安的时刻，比如技巧3到6中描述的技巧。

3. 帮助孩子增加对不确定性的容忍度，减少对未知的恐惧

不确定性是不可避免的，然而，减少对未知的恐惧是可能的。一个有用的技巧是，弄清楚可能发生（很可能发生）和可能发生（可能发生）之间的区别。鼓励你的孩子“强大”，用“可能”代替“意志”。例如，如果你的孩子焦虑并持有“我会生病”的想法，请他们重新设计他们的想法，“感染COVID-19并不是一件确定的事情。我只是可能会生病。”

 

4. 避免剧烈

灾难化会加速担忧和焦虑。当你认为最坏的事情肯定会发生时，你会感到无助，世界变得可怕。一个有用的策略是让你的孩子列出可能发生的最好和最坏的事情。Then have them rate the likelihood of those two options of occurring on a scale from 1 (not likely) to 10 (for sure). 接下来，为可能发生的最坏情况想出一个解决问题或应对计划。然后，问你的孩子，“如果我们对最坏的事情有一个应对计划，它会有多大的灾难性？”

5. Redefine Success and Reduce Perfectionism 

Like intolerance of uncertainty, perfectionism is another process that contributes to lots of distress. If you are a perfectionist, you place yourself in a constant state of failure since perfection is an impossible goal. Set smaller goals for your child (and yourself), recognize effort rather than outcome, and reward steps along the way toward reaching these benchmarks.  

6. Encourage Children to Manage Distress rather than Avoid it 

Actions always speak louder than words. The Pixar Movie “Inside Out” teaches us that sadness, anxiety, fear, disgust, and anger are natural parts of the human experience. The key is to make these feelings work for you rather than on you.  Therefore, do not shield your children from unpleasant emotions but rather coach them to navigate their way through and past them. 

7. Search for Reputable Resources 

To become a well-equipped coping coach for your child, you need to familiarize yourself with authoritative resources. Here are a few that I recommend:

  • On Our Sleeves 
  • The Child Mind Institute 
  • Freeing Your Child from Anxiety, by Dr. Tamar Chansky
  • Kazdin Method for Parenting the Defiant Child, by Dr. Alan Kazdin
  • My Anxious Mind, by Drs. Michael Tompkins and Katherine Martinez

8.  When Professional Help is Needed, Be an Informed Consumer and Mindfully Select Professionals 

When professional help is needed to complement responsive parenting, please act as a responsible and informed consumer. Psychotherapies do work but not all therapies work equally well, so it is important to do some research about potential treatments for your child. Here are a few websites that I would recommend: