Find a comfortable seat or lay down. Take a few slow breaths, then simply repeat each statement below three times.
If possible, begin by writing each statement below on a piece of paper. Then, use your paper to guide you through the meditation (rather than looking at a potentially distracting screen).
The "Window of Tolerance" is the optimal zone of arousal where a person is able to...
Many families are looking for more natural options to manage ADHD and attention issues (e.g., distractibility, impulsive behavior, disruptive behavior, restlessness, and hyperactivity). ATTEND is a pneumonic device to remember the six key strategies to consider.
Some studies suggest that ADHD symptoms may represent a dysregulation of the internal 24-hour clock (aka circadian rhythm), which controls the balance of alertness and drowsiness of our brain throughout the day and night. Over 55% of people with ADHD have sleep disturbances. Sleep is foundational for good attention and emotional regulation. Be sure to receive the appropriate amount of sleep each night. For example, kids and teens need 8-10 hours of sleep each night.
Mind-body skills can be very...
The percentage of people in the US suffering from depression, anxiety, and poor focus/memory are historically high and increasing by more than 10% each decade. The rise is even faster among adolescents. If you are struggling with one of these common mental health problems, you are most definitely not alone!
Antidepressant medications still form the mainstay of treatment for depression and anxiety, while stimulants are the primary treatment for ADD. Consumers and professionals alike are realizing the limitations of conventional treatments and desperately looking for more natural, safe yet effective alternatives.
There is no unified theory explaining the epidemic of disorders, either in the...
Did you know that specific nutritional deficiency may actually cause mental illness or exacerbate existing symptoms? This is because humans require a variety and certain level of basic vitamins, minerals, phytonutrients, and amino acids for proper brain function and to manufacture the necessary neurotransmitter levels (serotonin, dopamine, norepinephrine) to maintain mental health.1,2 Without certain nutrients, it can literally be impossible for us to feel good--both mentally and physically.
Even if you eat a healthy diet, your body may still be missing certain key nutrients. A lot of fruits and vegetables have less nutrition in them today compared to their counterparts grown decades ago. This is mainly due to soil depletion as modern agricultural methods continue to strip nutrients from the soil.3 Prescription medications such as antacids, antibiotics,...
Just like adults, children and teenagers benefit from being informed and empowered so that they can participate in important decisions regarding their health and wellness. The team here at Natural Mental Health is dedicated to enhancing “health literacy” for our readers, by providing up-to-date information that supports the development of self-care and self-regulation skills for all ages.
Health literacy is set of skills people use to realize their potential in health situations. They apply these skills either to make sense of health information and services or provide health information and services to others. Anyone who needs health information and services also needs health literacy skills.
One way in which children and teenagers can enrich their health literacy is to read age-appropriate books that are both...
By now you have probably heard of the potential health benefits of the natural plant-based remedy, CBD oil. It is derived from the cannabis plant, the same plant-type that provides marijuana. Cannabis plants have actually been utilized for millennia all over the world for their healing properties.
Understandably, there is some confusion about the differences between CBD oil and marijuana products. CBD oil that is hemp-based is legal in all 50 states. On the other hand, marijuana products vary by state in terms of their legality for medical versus recreational. CBD oil and marijuana both differ in their safety and efficacy for mental health symptoms in kids, teens, and adults.
I know, it's confusing. Let’s try to sort this all out...
The term cannabis is used to identify a genus of flowering plants in...
There is sparse evidence that CBD oil can improve the core symptoms of ADHD, and the evidence that exists is mostly anecdotal. Nonetheless, that isn’t stopping patients from trying it.
The current concern is that consumer/patient use has sped past scientific evidence for use and regulation on product quality. That means long-term effects are virtually unknown and snake-oil companies continue to pop up with CBD products that are not pure.
An article in ADDitude magazine summarized this:
“During [a person’s] development, I worry about cannabinoids, both CBD and THC,” says UCLA’s Evans. “There are adenosine receptors (and CB2 receptors) on the microglia that are critical for brain development, and CBD inhibits adenosine uptake. This may be a beneficial factor for epilepsy and autoimmune and inflammatory diseases, but who knows for ADHD.”
By Anastasia Sullwold Ristau, PhD, Licensed Psychologist
Clinical Supervisor of all youth Intensive Outpatient Programs within PrairieCare Medical Group
This time of year is one transition after another. Changing from summer to school schedules requires big transitions with sleep, meals, and even how we organize our days or brains. Transitions are change, and more often than not, change is HARD.
And change is inevitable and unavoidable.
I’m challenging myself and all of you, dear readers, to face these times of change like a boss. That means a mental framework that allows us to keep our eyes on the bigger picture; to embrace all that comes with both the knowns and unknowns rampant in times of transition. Let's trust that internally we have more mastery and ownership over this parenting thing than we might believe in the moment.
We’ve got this!
To help us move more smoothly from summer to school, we can use the 5 Square Prepare ...
I've found melatonin to be quite helpful for kids and teens with ADHD for both sleep onset and sleep maintenance issues. However, some concerns have popped up about kids and teens using melatonin for long periods of time (more than 6 months) or at high-doses. However, little has been substantiated through research studies.
A recent systematic review of 13 RCTs assessed the safety and efficacy of melatonin for pediatric patients with ND disorders (e.g, ADHD and Autism). Studies included a total of 632 children who took either regular melatonin or controlled release melatonin. The review found that:
Creating a culture of healthy sleep in a household requires a “whole family” behavioral approach to sleep. That means you'll need everyone in your home to opt-in to healthy sleep hygiene practices.
No matter if your family consists of just you, twelve cats, or lots of humans, you'll want to consider all the beings and environmental influences that can be optimized for sleep. Short-term assists like melatonin can be helpful, but it's really the establishment of healthy sleep practices that bring the lasting benefits.
Some of the...
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