iPhone/iPad Apps Can be Helpful in Treating Stress and Anxiety

Written by Laura Piuca Hinkes, L.C.S.W.

It is well documented that deep breathing exercises can reduce the body's response to stress and help manage anger and anxiety. Though breathing is a natural reflex, many of us fail to properly breathe. We tend to take shallow breaths and let our breathing become rapid when we are stressed, which only heightens our stress and anxiety. Deep breathing can be easily learned and should be practiced consistently to avoid returning to a less effective breathing style. As we increasingly become tech savvy, we are depending more and more on our smart gadgets to get us through the day- to get directions find recipes, do our shopping. It makes perfect sense that we can use apps  to improve our well being. Apps for the iPhone and iPad such as Breathe2Relax or Long Deep Breathing are easy to use, free or very inexpensive. They demonstrate how to properly conduct deep breathing exercises and allow you to personalize the application by choosing the music and graphics. You can also adjust the duration of time you inhale and exhale during the exercises.  Using these apps during stressful times of your day or at bedtime can help develop a routine where you pay more attention to your stress levels and dedicate some time to take care of yourself.

Of course these apps are not intended to replace professional therapy but are merely an adjunct to the work you do in your therapist's office.

Understanding Autism and Tantrums

Written by Angela Lacalamita, MA, LCPC

It is expected that if you have young children they will experience temper tantrums. However, parents of children with autism and disorders on the autism spectrum scale are often faced with more severe tantrums and meltdowns.  Many parents describe feeling isolated, defeated, overwhelmed and even unable to leave their home due to the frequency and severity of the tantrums. Generally, children will experience tantrums if they are tired, hungry or upset. As we learn about our children’s mood and behaviors, we gradually learn to predict when they may experience difficulty. However, with autistic children, tantrums often are unpredictable. One reason they occur is due to their inability to understand the message being communicated. At times, this occurs in situations where the child is asked to shift their attention from one activity to something else. Children who do not suffer from developmental disabilities may struggle with tantrums when asked to shift from something enjoyable, watching their favorite movie to something that is not preferred, preparing for bed.  However, autistic children can easily experience difficulty even when the shift is to another pleasant activity.  Autistic children’s inability to understand and recognize that the new activity can also be enjoyable can result in tantrums. Another reason why autistic children experience tantrums is related to difficulty with transition. These types of tantrums are often related to the child’s inability to understand the message entirely. For example, telling an autistic child that you are going to take him or her for ice cream, may result in a tantrum when it is time to leave. The child’s inability to make a connection between ice cream and time to leave may have been interpreted as something else.

For autistic children, tantrums are a way of expressing themselves. Escalation occurs when their needs/wants are not being met. Tantrums though, are not just related to an autistic child’s inability to understand the message. They are also in part related to the parent’s inability to understand the message the child is attempting to convey. For example, a parent may offer an autistic child some cookies as a snack however; the child desires ice cream and proceeds to have a meltdown. A parent may try to offer other options however; the child does not have the ability to communicate his or her desire for ice cream.

One technique to help reduce tantrums is to implement visual aids. Giving an autistic child a visual aid for each transition (i.e. a visual aid of the car when you indicate it is time to leave and another visual aid of the restaurant at the time you are driving) can reduce the likelihood the child will misunderstand the message. Visual aids that represent time, along with periodic reminders, can also help an autistic child comprehend that the time for the activity is coming to an end.  Another technique that can be helpful is using sequential visual aids (i.e. using 3 pictures on a strip). Sequential visual aids can help autistic children learn not only natural progressions but also visually see each task being completed and what remains.

Significant research supports that music is beneficial for autistic children. Since language acquisition is processed in the left cerebral hemisphere of the brain and music is processed on the right cerebral hemisphere, researchers believe that autistic children are able to comprehend language by the brain shifting to using the right cerebral hemisphere. Providing directions to an autistic child using a melody can help the child comprehend the request being made. Using techniques that are more understandable, such as music can reduce the pressure the child may feel and also make the activity more enjoyable. Providing directions while snapping fingers, tapping your foot or changing the pitch in your tone as you speak can help a child not only comprehend what is being asked but also predict what may be asked in the future. 

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Strategies to Manage Caregiver Stress

If you are a caregiver, you are not alone. The National Alliance for Caregiving and AARP, estimate that more than 65 million people, 29% of the U. S. population provides care for a chronically ill, disabled or aged family member. Over the next several years, this number is expected to increase significantly.  With the rising costs of long-term care and increasing budget cuts with agencies that provide assistance, it may be unrealistic for some to avoid taking on the role of a caregiver for a family member. In addition to the stress of providing care, caregivers often experience additional challenges. Balancing the pressure of work, child care and relationships can be quite difficult and result in significant strain on a marriage or family. If you are going to care for a family member, it is imperative that you develop effective strategies to manage the level of stress. 

1.) Find a support group for those who are also caregivers. Utilize any community resources or hospitals to locate groups that may be taking place in your community. It helps to talk to others who are experiencing similar challenges.

2.) Self-Care. Get adequate sleep, nutrition and exercise. It is very important that you have the physical and emotional energy necessary to provide care.

3.) Utilize resources such as family, friends professional or community agencies to assist you. There are a number of non for profit social service agencies or government agencies that may be able to provide you some assistance. 

4.) Take care of your emotional well-being. Caregivers are at risk for burnout, stress, and clinical depression. Monitor your mental and emotional health.  See a therapist if you begin to see signs of prolonged sadness, anger, resentment, sleeplessness, alcohol or drug abuse, and anxiety. Also, make sure you get enough time to interact with your friends and enjoy your hobbies. 

5.) Be realistic with what you can give and don't give in to guilt. Feeling guilty is normal, Remember that you are doing all that you can. Ask for help from your family or friends. You don't have to feel guilty about asking for help.