Tag Archive for: ADHD

Talking to Your Teen About Substance Use

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By Valorie Dassel, LCSW – January 7, 2020

Parenting in this era can be overwhelming. There are many opinions and parenting styles that can be argued. 

However, when we are facing drug and alcohol use among our teenagers, there must be an “all hands on deck” approach. It is a community issue that requires parents and adult mentors to communicate clearly with our teens while understanding both sides of the coin.

There are clearly reasons why our teens engage in risky behaviors, and it is important to acknowledge this while at the same time educating them on the severity of the risks. Visit websites such as drugfree.org and youthfirstinc.org to educate yourself on how to talk to your teen about drug and alcohol use. 

The following are some tips to guide substance use conversations with your teen:

  1. Ask your teen open-ended questions about the dangers of vaping, drinking and drug use. Use this conversation to guide discussion around the consequences about the things they care about in the “here and now.” Points to bring up include how substance use may affect their relationships and reputation. These are things they do not feel invincible about. They may do something that is embarrassing and have to deal with the social consequences at school on Monday morning. They may do something that they regret and consequently hurt a relationship or friendship. It is also helpful to aid in connecting their athletics and academics to substance abuse. If they are tired and hungover on the weekends, they will not feel like studying or practicing. 
  2. Be open with them about substance abuse issues in their family. According to the Genetics Science Learning Center of Utah, scientists estimate that a person’s genetics account for 40-60% of their risk of developing an addiction. Sharing family history and stories aids in the development of decision-making based on risks specific to them.
  3. In addition to genetics, individuals who suffer from mental health issues such as anxiety, depression, ADHD, etc. are at a higher risk to abuse substances. The website dualdiagnosis.com is a good resource to help teens connect their emotional struggles to how they may self medicate with substance use.
  4. Clearly share your expectations and the consequences they will receive at home if they are found to be drinking, vaping, smoking or using drugs. It is important to create a relationship that allows the teen to share their struggles or experiences while also being aware of the consequences if caught using. 

Get to know the parents of your teen’s friends. Share with them your values and that you do not approve of them drinking, smoking/vaping or using drugs. There are parents who mistakenly feel they are protecting teens by allowing them to drink or use substances under their supervision, as they feel it is a safer alternative.

Developmentally, teens are beginning to individuate from their parents, which gives them the sense that they can make their own decisions and act independently. Educate yourself and others that this concept inadvertently gives them permission to drink/vape/drug on their own.

Remember that we as parents can educate and guide, but our teens will be the ones who make the decisions. It is our responsibility to keep them as safe and as educated as possible.  Most importantly, be there when they fall and help them back up.

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How to Make Sleep a Priority

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By Krisi Mattingly, LCSW – August 6, 2019

Sleep deprivation is an epidemic in America today. Poor sleep habits have been linked to problems like depression, anxiety, ADHD, increased risk for heart disease and cancer, memory issues, compromised immune system, and weight gain. 

Students are busier than ever with more expectations and demands of their time, so sleep may not seem too high on their priority list. There is also the added lure of the internet, social media, and electronics like video games or TV.

Getting the recommended amount of sleep, however, is one of the most important things you can do for your mental and physical health.

The National Sleep Foundation recommends 9 to 11 hours of sleep for grade schoolers, 8 to 10 hours for teens, and 7 to 9 hours for adults.  If your family has been struggling to get the proper quantity or quality of sleep lately, here are some tips to make sleep a priority in your household.

  • Establish a regular sleep schedule. Go to bed and wake up at the same time every day. Try not to deviate from this too much, even on weekends or days off.
  • Establish a routine. Try to follow the same routine each night before bed. A good one for younger children is the 3 B’s – take a bath, brush teeth and read a book. 
  • Limit screen time before bed. TV and other electronics are stimulating to the brain. The “blue light” can suppress melatonin, a hormone that regulates the sleep-wake cycle. Turn off all devices 1 hour before bedtime. A good solution: Set up a family overnight charging area for smartphones and tablets in an area far from the bedroom.  
  • Don’t force yourself to sleep. If you can’t fall asleep within 20 minutes, get out of bed and do something calming, then return to your bed when you feel tired. Some ideas are reading a book, writing in a journal, drawing, listening to music, or taking a warm bath.
  • Avoid alcohol, caffeine, and nicotine at least 4 hours before bed. Consuming these substances can hinder your ability to fall asleep and stay asleep.
  • Avoid napping. If your child likes to come home from school and crash, try to keep them from doing this if possible. If not, limit naps to 30 minutes or less.
  • Only use your bed for sleeping. Using your bed for watching TV, using a smartphone or working will lead your body to associate your bed with these activities. If you reserve your bed solely for sleeping, your body will recognize this and hopefully fall asleep easier.
  • Exercise and eat well. Being active during the day and eating healthy are both vital to better quality sleep. However, you should avoid eating big meals and strenuous exercise 2 hours before bed.
  • Sleep in a comfortable environment. Make sure your bedroom is a comfortable temperature, quiet and dark. Darkness promotes sleep and healthy levels of melatonin.

If you can use as many of these suggestions as possible, you should notice big improvements in your sleep habits. If the whole family follows these guidelines, everyone will be more healthy, productive and agreeable!

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Parenting a Child with ADHD

By Whitney Eaton, LCSW, and Ashley Miller – Tuesday, Jan. 9th –

Attention Deficit Hyperactivity Disorder (ADHD) can be a struggle for parents and children.  ADHD is characterized by impulsivity, inattention, and hyperactivity.

Although children with ADHD can be just as smart and resilient as any other child, their brain makes them more prone to impulsive behavior and a lack of focus.

Raising a child with ADHD can involve obstacles other parents may not have to face.  Even though parenting a child with this challenge may be frustrating at times, it is not impossible.  It does require a different approach and a bit more patience, however.  Here are a few tips to help.

First, it is important to not become overwhelmed and take out your frustrations on your child.  The key is to remember your child has a medical condition and to acknowledge this fact.

Just as we wouldn’t blame a child that had a nut allergy for having an allergic reaction to nuts, we cannot blame a child with ADHD for some of the behaviors or inattention that result from that condition.

I once had a child describe ADHD to me from their perspective.  They said that it was like being on a carousel and not being able to stop the ride.  Things would go in and out of their attention span whether they wanted them to or not.  Because of this, we need to be patient and model gentle and calm behavior.

Children definitely mimic behaviors they see. Therefore, if your demeanor is calm your child may learn to be calm too.

Furthermore, praise your child for having good behavior so they will know when they are doing well and feel rewarded.

Second, create structure for your child so they can have success in school and at home.  This is done by creating a daily routine for your child and sticking to it.  Examples include having a set time to begin homework, eat dinner, get ready for bed, go to sleep, etc.

A regular bedtime that allows for eight hours of sleep is important for all children but especially for those who have ADHD.  Lack of sleep will worsen their hyperactivity and focus.

In addition, think about setting a specific time for your child’s tasks or chores.  This makes it is easier for both the parent and child instead making a list of chores and expecting the child to complete them on their own.

Third, have your child do a form of exercise.  This can involve your child joining a sports team, playing at a park with friends, or just walking/running in the neighborhood. Exercise will burn excess energy, improve concentration, decrease depression and anxiety, and stimulate the brain.

The fourth tip is to consider treatment for your child. The Center for Disease Control and Prevention recommends “…for elementary school–aged children (6–11 years of age), the primary care clinician should prescribe US Food and Drug Administration–approved medications for ADHD and/or evidence-based parent and/or teacher-administered behavior therapy as treatment for ADHD, although preferably both medication and behavior therapy should be used together.”

Medication can help get ADHD symptoms such as impulsivity, lack of attention, and hyperactivity under control.  Counseling can help with developing organizational and social skills, dealing with stress, and increasing self-esteem.  Talk with your doctor about these treatments to determine the best one for your child.

Practicing these tips may make managing ADHD a little easier and allow your child to be more successful at school and home.  When a child feels as though he or she is doing well, they are more likely to try to please adults and strive for positive behavior.

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