Meditation Tips as Stress Relief for Teens and Young Adults

As parents, we often long for our young adult life — for the days of nonchalance and many firsts, and we often romanticize this time. What we must remember is that being a teenager is a trying time and today, in the age of constant connection, it is far more challenging being a young adult.

Teens are more stressed than ever — they are pressured by the media and constantly being judged on social media, not to mention the anxiety and the moods that come with hormones and a change in their looks. Beating such angst in a healthy way is ideal for every young adult and one effective way they can do so is through meditation.

This form of stress relief can teach teens how to deal with pressure and to ease those bouts of anxiety. It can help them manage their moods and teach them how to stay positive. Meditation can be done anywhere, it is free and it will help teens feel mentally strong. The following are a few tips to start meditation, so that your kids can learn to fall in love with this ritual.

Start small – It takes time to teach the mind how to stay still during meditation, so rather than starting off with a 30 minute sit down, begin this process with a five to ten minute ritual and then build on time as you go along.

Find a quiet place – Whether that’s in a garden or on a balcony; in your room or in the bathroom, choose a quiet place when you are meditating so that you can concentrate on your mind and breathing.

Switch off your phone – Phone notifications are constantly beeping on our phones so it’s best to put your phone on silent during meditation to avoid distractions. This can go beyond meditation time, where you make it a habit to switch off your phone or at least put it on silent some time during the day. This way, you will have spent less time checking and listening to what others are doing and instead, you will start listening to what you are thinking.

Download an app – There are a number of great meditation apps that can guide you through proper meditation like Smiling Mind, Headspace and more. Download one of these apps if you feel more comfortable being guided.

Learn the different types of meditations – If you’d rather not use an app, then learn the different types of meditations — whether that’s heart breath, mantra meditation, mindfulness meditation or more — so that you can choose the one that suits your needs best.

Listen to your body – Don’t try to control the thoughts in your mind or your breathing. Start the meditation ritual by listening to how your body is feeling and how you are breathing, rather than starting off with breathing deeply in and out. Meditation is about stopping, listening and acknowledging how your body and mind are doing.

Sit comfortably – Don’t feel pressured to sit on the floor with your legs crossed while meditating. A comfortable chair that supports your back can be just as effective. Leave your hands on your lap or where they feel most comfortable and close your eyes.

Try yoga – If you find that you love meditation, then you can try yoga which has many of the meditative qualities found in meditation. Practice at home with the guidance of online videos or join a class and bring meditation into your workouts.

At the end of the day, we cannot protect our teens from feeling pressured, stressed, sad or moody but through the art of meditation, we can teach them to channel their negative moods in a positive manner, so that no matter how overwhelming life gets, they will know how to deal with it in a healthy manner.

My Middleschooler has Frequent Headaches – Should I Worry?

Last updated on March 25th, 2024 at 11:42 pm

Preteens and teens often suffer from frequent headaches. There are many potential causes of headaches, and it is often difficult to determine why they occur. Here’s what to do and when to worry:

1. Take your child to the pediatrician. A physical exam can eliminate somewhat obvious issues, such as hypertension or visual problems.

2. Have your child keep a “headache diary.” It may help to document when headaches occur, how long they last, what makes them milder and what circumstances surround their onset. If a triggering event such as diet, stress or anxiety consistently occurs before a headache, treatment and prevention become much easier. If nothing is evident in the diary, medical tests may be necessary.

3. Get medical attention. A series of symptoms require more advanced medical attention, including:

• Worst-headache-of-my-life symptoms
• Headaches occurring with exertion
• Headaches associated with nausea or vomiting
• A stiff neck
• Seizures
• Recent head trauma before the onset of the headache
• Blurred vision, slurred speech or serious behavioral changes
• Increasing frequency
• Headaches that impair daily functioning

Teenage Acne: As a Parent, What You Need to Know – Part II

Last updated on November 8th, 2020 at 02:48 pm

In my last post I discussed the pathophysiology of acne and how a pimple is formed. From the initial plugging of the duct going from the small gland in the skin to the outside to the colonization of the thick material stuck in the duct with bacteria. The growth of bacteria and the eventual formation of a pimple was the final common pathway to the process.

All of the forms of treatment are aimed at relieving one of the above factors. The simplest form of treatment is the use of keratolytic agents which cause the top layers of skin to peal faster than they ordinarily do. You must remember that our skin is constantly pealing and replacing itself. In an effort to prevent plugging of the ducts an effort is made to try to keep the skin pealing frequently.

The two most common keratolytic agents are benzoyl peroxide, and retinoic acid. When used too rapidly these can cause flushing and irritation of the skin, so we usually start using it less frequently than we use it eventually. The other process involves bacteria getting into the pores from the skin (we all have bacteria on our skin) and growing to produce a painful pimple. For this there are a variety of antibiotics that can be used both topically (placed right on the skin) or systemically (taken by mouth). The problem is that the process of formation of a pimple takes quite a long time, and the stimulus for teenage acne (hormones) does not stop while treatment begins. So, it is usually a prolonged process to clear the acne (months versus weeks or days).

There are all types of combinations of medications to use for acne and if one does not work it is reasonable to change products. A few of these are found over the counter such as proactive, but most are prescription medications.

Of course, regular soap and water washes help also and avoidance of picking or squeezing the pimple is very important because it can change simple acne in the skin to a much larger cyst or abscess under the skin that can then scar the skin.

Most kids get some degree of acne at one point or another, but keep reminding your children that there are ways to deal with acne, because is can be an emotionally upsetting time for adolescents.

Teenage Acne: As a Parent, What You Need to Know – Part I

Last updated on November 8th, 2020 at 02:51 pm

The scourge of adolescence, acne appears in young adults very frequently and is the cause of much concern, anxiety and even behavioral disorders that can lead to forced changes in life style. It has a wide range of presentations from tiny black dots (black heads) to large cystic reddened lesions that can lead to lifelong disfigurement. This article is to explain, at least partially, the cause, course and treatment of this common problem in an effort to ease the pain that your adolescent might go through.

At a certain time in a child’s life, usually between 12 and 16 years of age, there is an outpouring of hormones into the system as puberty begins to show itself. These hormones, along with other bodily changes, cause very small glands in the skin to increase production of a thick gooey material that then tries to make its way through tiny ducts to the skin surface. When it does, this substance becomes oxidized by the oxygen in the air and can turn a dark or black color. It also becomes more thick and tends to further block that duct. This is what is referred to as a “black head”. In this stage it is not infected and if that plug could be removed the thick material might very well ooze out and the “problem” is over.

In a certain amount of cases, however, that plug remains and skin bacteria (everyone has bacteria growing on their skin) get into the duct and begin to grow. As it grows, “pus” is produced and the duct becomes filled with white material replacing the black outer plug. This is now a small pimple or “white head”. If the situation remains unchanged and the bacteria continue to grow this can cause an inflammatory reaction and the skin around the lesion will turn red and become sore. At this point it will usually open and drain by itself. In even a smaller number of cases the pimple can grow quite large (especially if it is manipulated- attempts to “squeeze the pimple”) and cause cystic lesions which, when healed, can leave scars.

The process of pimple formation is not affected by anything your adolescent does, such as eating sweets or fatty foods, and he/she must be made aware of this.

After a certain amount of time, the initial bombardment of hormones decreases in intensity as the body acclimates to its new level of maturation and in most cases the acne spontaneously resolves.

In my next post I will address the treatment options of acne.

The Debate on Teens and Social Media: In Perspective

Last updated on September 16th, 2018 at 02:59 pm

The debate over the effects of social media on our teen’s mental health is a heated one. Some argue that social media is causing narcissism, depression, and anxiety among other things. Others believe social media actually aids people with depression and anxiety by giving them an outlet and a support group that they might not have had otherwise.

With rising depression and suicide rates, it is understandable that we would seek causes that are easily actionable, like social media use.

Regardless of which side you are on, this debate highlights some important issues facing our society right now:

Our society is developing at a faster rate than has ever been seen before. We are living in the Information Age and our children are more immersed in news, politics, pop culture, and advertisements than any generation before.  Information is now widely available to adults and children alike and the dark parts of our society are coming more into the light. Our children know and see things that many of us didn’t have to deal with until we were adults, or didn’t have to deal with at all.

This means our dialogue with our children will have to change and the direction we choose to take this conversation will affect our future.

The internet is bringing mental health issues to light in a way that has never been possible before now. Social media platforms give individuals, who otherwise might never have had space, the place to discuss their experiences. This can be cathartic for them and help them find a community of people who relate. This is especially important for children and teens who may not have a healthy home life and good support system within their physical community. Mental illness is a major problem in our society and has been for a long time – as it becomes less stigmatized it will be easier for the kids and teens affected to reach out for help. 

As they become more comfortable reaching out, it is up to us how their call for help is answered. Parents and communities have a wonderful opportunity to use the internet to observe and act on mental health issues before they become a crisis. However, social media, like mental illness, doesn’t play favorites. If the wrong person responds, the situation can escalate from bad to worse very quickly.

Social media can serve as a type of coping mechanism, something that helps kids, teens, and adults deal with the stressors of life. Coping mechanisms are important, but it is very important that they be used in a healthy way. Anything can be used to the point where it causes harm under the right circumstances and social media is no exception.

Social media is a tool. Tools are very important. Social media can be used to spread hatred and violence, or it can be used to organize protests against those same ideals. It can be a support system, a place of comfort, or a sounding board for a new creative project. It can be used amongst friends to make plans and share moments when they are far apart, or by loved ones to keep up with relatives who live in different cities. It can also be used to bully kids and spread disinformation.

We need to learn the positive impacts of social media on the world as well as the negative so that we can, in turn, teach our children how to use it in a healthy and positive way.

As we continue to find our way in this new world I believe it is important to keep a few things in mind.

• Mental health issues are caused by a variety of factors, and the seeds for the crisis we are facing now were sewn long before social media.
• Teaching our children to respect themselves and others will go a long way in both the physical world and online
• For better or worse, the Internet is here to stay and social media is a huge part of that. I believe we need to keep an open mind and remember the good that can come from this shift as well as the bad
• The Internet is a reflection of our physical world, the issues facing children online are also facing them in the real world and we won’t change the Internet without addressing the causes of those issues in the outernet.

When tragedy strikes we look for explanations. When something like the Marjory Stoneman Douglas High School shooting happens, we must ask questions like, did social media exacerbate Cruz’s mental illness to the point of violence? Or did we miss his calls for help and, in our grief, use social media as a scapegoat for a society that ultimately failed him?

For more information on the links between social media and mental health, check out these resources:

Teens, Social Media, and Technology – Pew Research Center

Cyberpsychology, Behavior, and Social Networking – NCBI

Can Social Media Help People with Serious Mental Illness Feel More Connected to Their Community? – NIDILRR

Benefits of Social Media For Mental Health Support – Healthyplace.com

Study: HPV Vaccine, Safe and Effective Against Pre-Cancer

Last updated on July 30th, 2018 at 02:26 pm

“HPV vaccine for schoolgirls gets full marks,” reports ITV News.

Almost all cases of cervical cancer, which usually takes many years to develop, are caused by the human papilloma virus (HPV). HPV causes the cells in the cervix to slowly go through a series of pre-cancerous changes that can eventually turn into cancer.

The HPV vaccine helps protect against cervical cancer by preventing the cells of the cervix from changing into pre-cancerous cells.

In the UK, cervical cancer affects more than 3,000 women a year, with most cases diagnosed between the ages of 25 and 29. In 2016, 815 women died of cervical cancer.  A programme began 10 years ago to vaccinate schoolgirls aged 12 to 13 against HPV.

In this latest review, researchers pooled results from 25 trials worldwide involving more than 70,000 girls and young women.

• After looking at the evidence, the researchers reported that the HPV vaccine provides excellent protection against development of pre-cancerous cells in the cervix.
• This review found that vaccinating girls before they have HPV works best, cutting their chances of getting pre-cancerous cells linked to the most dangerous strains, HPV16 and HPV18, by 99%.
• Vaccinating women aged 26 and over, and those who have already been infected, also cuts their chances of pre-cancerous cells but not as dramatically.
• The researchers found no increased risk of miscarriage or other serious adverse events in the years following vaccination.

Find out more about the HPV vaccine.

Where did the story come from?

The study was carried out by researchers from the Belgian Cancer Centre and the University of Antwerp, both in Belgium, and Lancashire Teaching Hospitals NHS Trust in the UK as part of the worldwide Cochrane Collaboration of research. It was funded by the National Institute of Health Research, European Cancer Network, Belgian Foundation Against Cancer, IWT (a Belgian science and technology institute) and the CoheaHr Network (part of the European Commission).

It was published by the Cochrane Collaboration and is free to read online.

The UK media celebrated the news that the vaccine is safe and works well, with ITV News asking: “Is it now time for boys to get it too?”

Boys are currently not routinely offered the vaccine, although some people have pressed for the programme to be extended. While boys do not get cervical cancer, they can pass HPV on to unvaccinated girls. The virus can also cause less common cancers of the throat, anus and penis.

What kind of research was this?

This was a systematic review and meta-analysis of randomised controlled trials. This is the best way to find out whether a treatment works.

Carrying out a meta-analysis means researchers can pool evidence from smaller trials to come up with a more reliable result.

What did the research involve?

Researchers looked for randomised controlled trials that compared the HPV vaccine with a dummy vaccine (placebo) and measured how many girls or young women had pre-cancerous cells (called cervical intraepithelial neoplasia) at grade 2 or above.

They also wanted to assess the vaccine’s effectiveness against the most dangerous strains, HPV16 and HPV18, which are thought to cause around 70% of all cervical cancers. The UK vaccination programme protects against both.

The 26 studies included 73,428 girls and women, mostly aged 15 to 26, with follow-up periods from 0.5 to 8 years. The researchers looked separately at results for:

• girls or women who had no HPV infection when vaccinated
• women aged over 26
• the 2 different types of HPV vaccine, which protect against different strains

As well as looking for evidence of pre-cancerous cells, they checked for differences in rates of serious adverse events and pregnancy outcomes between women given the HPV vaccine and women given a placebo.

Unfortunately, results for cervical cancer were not available.

All the studies were assessed for risk of bias and, while all but one were funded by the vaccine manufacturers, the review’s authors said most of the trials were at low risk of bias.

What were the basic results?

Results were clearest for girls and young women who had not been infected with HPV at the time they were vaccinated. These findings are likely to be the most relevant for girls in the UK, who receive the vaccine at an age where they are unlikely to have come into contact with HPV.

For non-infected girls and women:

• chances of having pre-cancerous cells (CIN grade 2) linked to HPV16 or HPV18 reduced from 164 per 10,000 to 2 per 10,000 – a reduction in relative risk (RR) of 99% (RR 0.01, 95% confidence interval [CI] 0.00 to 0.05)
• chances of having higher-grade pre-cancerous cells (CIN grade 3) linked to HPV16 or HPV18 reduced from 70 per 10,000 to 0 per 10,000 – a reduction in risk of 99% (RR 0.01, 95% CI 0.00 to 0.10)
• chances of having pre-cancerous cells (CIN grade 2) linked to any strain of HPV reduced from 287 per 10,000 to 106 per 10,000 – a reduction in risk of 63% (RR 0.37, 95% CI 0.25 to 0.55)
• chances of having higher-grade pre-cancerous cells (CIN grade 3) linked to any strain of HPV reduced from 109 per 10,000 to 23 per 10,000 – a reduction in risk of 79% (RR 0.21, 95% CI 0.04 to 1.10)

The rate of deaths was similar among vaccinated and non-vaccinated women – 11 per 10,000 in the control group and 14 per 10,000 in the vaccine group – and no deaths were linked to the vaccine.

The HPV vaccine did not increase the risk of miscarriage or pregnancy termination. However, there was not enough information to be sure about the risks of stillbirth or babies born with malformations.

How did the researchers interpret the results?

The researchers said: “There is high-quality evidence that HPV vaccines protect against cervical pre-cancer in adolescent girls and women who are vaccinated between 15 and 26 years of age.”

They added that “protection is lower” when women are already infected with HPV at the time of vaccination.

Conclusion

This review provides reassurance for women and girls who have received the HPV vaccine, and for parents of girls due to receive it.

It found the vaccine does a good job of protecting against the most dangerous strains of HPV, which are passed on through sex and skin-to-skin contact of the genital areas.

The majority of the trials included in the review involved girls and women aged 15 to 26, which is slightly older than those vaccinated in the UK programme.

However, what made the key difference for the vaccine’s effectiveness was whether or not women already had HPV when they were vaccinated. By vaccinating girls at age 12 to 13, the chances of them being already infected are lower, which should increase the effectiveness of the vaccination programme.

HPV vaccination has been shown in this study to reduce the chances of women getting pre-cancerous cells in the cervix, but we need to see longer-term results to be sure this translates into a reduced chance of cervical cancer.

Most young women aged 14 to 25 in the UK should now have received the vaccine, meaning rates of cervical cancer may drop in the coming decades. In the meantime, women should continue to attend screening appointments for cervical cancer when invited.

Find out more about the HPV vaccine.

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