Nicole Cain, author of Panic Proof, discusses how anxiety can be a helpful messenger and shares holistic approaches parents can use to help their teens understand and manage anxiety and panic attacks.If you've enjoyed Talking to Teens, we'd love if you could leave us a five-star rating, and if you have time, a review! Full Show NotesAs parents, watching our teens struggle with anxiety can be heartbreaking. Our instinct is often to help them alleviate the discomfort or make their anxiety stop. But what if the anxiety isn’t just an obstacle to overcome, but also a clue? By understanding and interpreting anxiety, we can address its root causes and help our teens find lasting wellness.This week, we’re diving into a revolutionary way of thinking about anxiety and panic attacks with Dr. Nicole Cain, a pioneer in integrative approaches for mental and emotional wellness. Nicole is the founder of the Holistic Wellness Collective and the author of Panic Proof. She aims to show us how anxiety can be seen as a helpful messenger rather than just a disrupter.A Paradigm Shift on AnxietyNicole’s journey began with her own struggles with anxiety and observing anxiety in her loved ones. Traditional messages suggested that anxiety was a life sentence, often treated with medications that did more harm than good. Nicole set out to challenge this narrative, exploring how anxiety could actually be understood and managed holistically.One of the key takeaways from Nicole's research is that anxiety is not simply a condition to be eradicated but rather a signal from the body that something is out of balance. By understanding these signals, we can address the underlying issues instead of just managing the symptoms.Four Steps to Managing AnxietyNicole breaks down her approach into four actionable steps, making it accessible for parents and teens alike.Calm the Nervous System: Using practical tools like the panic pack, which can include fidgets or chemical freezer packs, teens can learn to soothe their immediate physical responses to anxiety. This step takes them out of a high-stress state and prepares them for deeper reflection.Onboard the Logical Brain: Once the immediate panic has subsided, reinforcing logical thinking becomes essential. Brain games and educational activities about mental health can strengthen the connection between the body and logical brain, enabling teens to process their feelings more effectively.Integrate Back into the Body: By practicing interoception and developing awareness of their bodily sensations, teens can start to notice patterns and triggers in their anxiety. This step involves becoming familiar with how their body responds to different stimuli, fostering a sense of control and understanding.Reprogram the Nervous System: This involves systematic desensitization or exposure therapy, where teens are gradually exposed to anxiety-provoking situations in a controlled manner. This step aims to expand their comfort zones and empower them to face their fears head-on.Recognizing Different Types of AnxietyNicole has identified nine distinct types of anxiety, each presenting differently in the body. From gut anxiety showing up as digestive issues to chest anxiety marked by heart palpitations, recognizing these variations allows for more targeted interventions. Parents can use these insights to identify which type of anxiety their teen may be experiencing and find tailored strategies for relief.Environmental Factors and Holistic TreatmentsEnvironmental factors such as diet, mold in the home, and even parental anxiety can influence a teen's anxiety levels. Nicole stresses the importance of a balanced diet rich in fiber and nutrients to support gut health and overall mental wellness. Additionally, addressing external factors like a cluttered home or noisy environment can significantly improve a teen’s mental state.In the Episode…Beyond the steps and types, Nicole shares insights on:The role of the gut-brain axis in anxietyHow interoception can provide early warning signsThe importance of creating a supportive home environmentPractical ways to incorporate holistic treatments into daily lifeIf you’re curious about further resources and tools, you can find them in Nicole’s book, Panic Proof, and on her website. For ongoing tips and community support, follow her on Instagram @drnicolecain.Listen to this episode to transform how you and your teen approach anxiety. Don’t forget to subscribe to Talking to Teens for future episodes with more experts and their insights!Follow us on Social Media! We're @talkingtoteens on Instagram and TikTok

Dr. Uma Naidoo, author of "This Is Your Brain on Food" and "Calm Your Brain with Food," discusses how dietary choices can significantly impact anxiety levels and overall mental wellness, highlighting the critical connections between gut health, inflammation, and the brain.If you've enjoyed Talking to Teens, we'd love if you could leave us a five-star rating, and if you have time, a review! Full Show NotesRaising teenagers is no easy feat, especially when dealing with the complexities of their mental health. In today's fast-paced and stress-filled world, an increasing number of teens are facing anxiety. While therapy and coping strategies are essential tools, there's an often overlooked component that could be contributing significantly to your teenager's anxiety: their diet.Our guest today is Dr. Uma Naidoo, a renowned psychiatrist, nutrition specialist, and author. Dr. Naidoo has made groundbreaking strides in the field of nutritional psychiatry, showcasing the profound effect food has on our mental state, specifically anxiety. Through her work, she uncovers the intricate connections between what we eat, the health of our gut, and how our brain functions.Understanding the Gut-Brain ConnectionDr. Naidoo takes us through the fascinating gut-brain axis, explaining how these two seemingly disconnected body parts communicate through neurotransmitters and hormones. Foods with high glycemic loads, artificial sweeteners, and certain fats can cause inflammation not only in our bodies but also in our brains, exacerbating anxiety and other mental health issues.Nourishment for Mental HealthTransitioning to healthier eating habits can seem daunting, but Dr. Naidoo provides practical advice and easy-to-follow steps for gradually making these changes. Focusing on whole, unprocessed foods rich in fiber, omega-3 fatty acids, and magnesium can have a positive impact on mental well-being. She also warns against the overconsumption of caffeine and the importance of avoiding foods that can interfere with medications prescribed for mental health conditions like ADHD.Nutritional Psychiatry at HomeFor parents, implementing Dr. Naidoo's advice means taking a more active role in food choices at home. She offers suggestions for incorporating more nutrient-dense foods into family meals and explains how simple swaps can lead to significant improvements in a teenager's mood and anxiety levels.In this episode, we also cover additional topics, including:- The effects of sugar and processed foods on mental health- Simple dietary adjustments to combat stress and anxiety- How certain foods can impact sleep quality- The relationship between diet and cognitive functionsDr. Naidoo's unique perspective on nutritional psychiatry provides a fresh outlook on managing anxiety through diet. It's a reminder that sometimes, the best medicine comes not from a prescription bottle, but from our own kitchens.If you're intrigued by the powerful connection between what we eat and how we feel, make sure to subscribe to Talking to Teens and look into Dr. Naidoo's work for more insights into harnessing the power of food to foster better mental health in your family.Listen to this enlightening conversation and start making those small, yet impactful changes in your and your teenager's diet today.Follow us on Social Media! We're @talkingtoteens on Instagram and TikTok

Stressed, Depressed, Hot Mess devotional on Youversion. I felt the panic attack coming. Tightness in the chest. Check. Inability to focus. Check. Sweaty palms. Check. Heart rate up. Check. For those of you who’ve been there, you know that one of the worst feelings on the planet is when you’re in the midst of a panic attack. I’ve had more than a handful in my life. But, as I’ve dealt with my anxiety, I’ve realized this truth: Scripture has a way of defusing it. When I quote or read Scripture, especially during an attack, God calms me. The demons flee when they hear the Word of God. God’s Word, the Bible, calms the anxious heart and pulls the lowly spirit out of the depths of depression. It does more than that, though.The Bible is God’s voice. When we fall under God’s authority in all areas of our lives, God transforms us in ways unimaginable. God’s got a lot to say about that.Paul writes these words to his young protégé, Timothy, to remind him of the importance of Scripture: All Scripture is inspired by God and is useful to teach us what is true and make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip His people to do every good work. 2 Timothy 3:16-17 Paul wants Timothy to remember that God’s word is life-changing and useful for us to walk closely with Him. Many of us forget that Paul was referring not only to the letters written by his fellow disciples but the books of the Old Testament. From hundreds of prophecies fulfilled to archaeological evidence that science supports, the Bible has stood the test of time. Our job is to read it, study it, wrestle with it, and use it to transform our lives, especially as we deal with being stressed, depressed, or a hot mess.If you suffer from panic attacks, attack back: 1) Breathe. 2) Remind yourself that you’re not dying, that this is a panic attack. 3) Turn on some Christian music that you know has soothed you in the past. 4) Pray Scripture promises: Isaiah 41:10; Isaiah 43:1-2; John 8:36; Deuteronomy 31:8. 5) Picture that calm place in your mind, and breathe. fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41:10 ESV But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine. When you pass through the waters, I will be with you; and through the rivers, they shall not overwhelm you; when you walk through fire you shall not be burned, and the flame shall not consume you. Isaiah 43:1‭-‬2 ESV So if the Son sets you free, you will be free indeed. John 8:36 ESV teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age. Matthew 28:20 ESV

Dr. Judson Brewer, author of Unwinding Anxiety, explains how anxiety is in fact a habit--one we can break. He shares insight from his years of research to debunk the myths surrounding modern views on anxiety and the truth about stopping the cycle.If you've enjoyed Talking to Teens, we'd love if you could leave us a five-star rating, and if you have time, a review! Full show notesAnxiety is a pretty common feeling–you likely know how it feels to have your heart suddenly race in your chest, your palms go sweaty and your words turn to gibberish before a big presentation or confrontation. Having these anxious feelings is bad enough when it’s an isolated incident, but many of us–and our kids–might be feeling anxiety every day! This could be caused by anything, from eating to driving to social situations! For kids handling school, sports, clubs, college apps and friendship drama, anxiety may be a frequent presence keeping them from living their best life.It seems like this anxiety is simply an unavoidable, biological force, but our guest this week is encouraging us to think about anxious behaviors a little differently. Instead of viewing them as something we have little control over, he’s telling us how anxiety may actually just be a force of habit, and therefore something we can change! Anxious responses follow the same patterns as habits, are often caused by similar triggers, and, as we’re discussing this week, can be treated in similar ways.If you’re looking to heal you or your teen’s anxious patterns, this is the episode for you! Our guest is Judson Brewer, author of Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind. Judson is not only an internationally renowned psychiatrist and neuroscientist, but also the director of research and innovation at Brown’s mindfulness center. His 2016 Ted Talk, tilted “A Simple Way to Break a Bad Habit, has over 16 million views on youtube!In our interview, we’re diving into how anxious tendencies act just like habits–with triggers, behavior and rewards. Plus, we’re getting into how you can understand and reflect on your own behaviors, if you just have the courage to be curious.How Anxiety Becomes HabitualOur typical approach to anxiety requires us to see it as an unmoving, impenetrable force...when in reality, it’s a habit we can work on amending, says Judson. To understand how, Judson and I are getting to the bottom of how habits form! In our interview, Judson outlines the basic cycle of developing a habit.It begins with a trigger, resulting in a behavior that yields a reward. Once our brain determines how it can access this reward, our minds will crave it again, and again, resulting in the formation of a habit!When we get anxious, our body starts the physiological and mental process of worrying, which keeps us occupied. This response aids the anxious feeling, and acts as a reward, says Judson. When we find ourselves triggered by, say, a thunderstorm or a challenging math test, we allow our minds to run rampant with worry, tap our fingers nervously, and find ourselves unable to focus. The more we lean into that worried response, the more it becomes a habit, says Judson. Suddenly, unable to break the pattern, we find our anxiety has come to run our lives!Not to mention that nowadays, there are more reasons than ever for parents to be anxious. Technology makes it so that we can call teens any time to make sure they’re safe...but also means that they can run loose on the internet, getting into dangerous situations or posting incriminating stuff on social media. For teens growing up in a media saturated world, anxiety-inducing news and images are everywhere. No wonder it’s so easy for teens and parents to fall into patterns of anxious behavior.So we’ve figured out that our anxiety might be habitual….but how can we take steps to help ourselves or our teen out of an anxious cycle?Developing Better BehaviorsIf you want to revolutionize your life and ditch your anxiety (or other bad habits), Judson encourages taking note of your own behavior, and analyzing your findings!. Simply becoming aware of what triggers you and how you tend to respond can lead to healthier habits. If you can really hone in on the reward at hand–in this case, anxiety relief– you may find that there are better, healthier approaches than just worrying like crazy!Judson also points to a trio of personality classifications that may help you understand your anxiety response–fight, flight, or freeze. While some people dive head in when confronted with a stressful issue, others are more avoidant, while others still find themselves essentially paralyzed with the inability to make a choice, leaving them frozen. Figuring out which category you or your teen falls under can help you to understand and amend your own coping mechanisms.Interestingly, Judson insists that you can’t really break a habit out of sheer willpower. In his work with patients who are struggling with addiction, he’s found that self reflection is much more effective!For example, for those who are addicted to cigarettes, Judson encourages them to really pay attention to their smoking experience. Most of the time, clients report back saying they realized how bad cigarettes taste and smell, how they just return to feeling stressed a few minutes after smoking. This leads them to quit, when they realize the “reward” of smoking just isn’t worth it.Whether it’s cigarettes, vapes, or junk food, we may notice that our teens have fallen into some unfortunate habits. In the episode, Judson and I talk about how you can encourage teens to change by prompting them to be curious and giving them the steps to process their anxiety.Helping Teens with Bad HabitsIt’s not always easy to get teens to think critically about their own behavior, but if we can harness their natural curiosity, we might be able to get them to change their perspective and work on unhealthy habits. Judson explains how teens can often be reactive and criticize their own behavior pretty harshly, but if we encourage them to be thoughtful instead, they may adopt a growth mindset. Judson explains this further in our interview.In addition, Judson lays out a few steps for a teen who’s struggling with a bad habit, addiction, or serious anxiety. He shares an acronym with us that he uses to help patients: RAIN. The R stands for recognizing and relaxing and the A stands for allow. This means when a wave of anxiety or a craving for cigarettes comes over your teen, panicking or quickly distracting themselves won’t help–they need to recognize the feeling and sit with it, says Judson.The ‘I’ stands for investigate, which means searching for the trigger or cause of the feeling. If teens can identify what’s causing the problem, they can work on removing that person, place or thing from their daily life! Finally, the N stands for note, which means studying how they feel, examining the “reward” created by the unhealthy habit. As Judson and I repeat throughout the interview, it’s so important to reflect on our behavior if we want what’s best for ourselves and our teens.In the Episode...Judson’s perspective on anxiety is refreshing and thought provoking! It was a pleasure to talk to him about how we can all develop healthier habits. On top of the topics discussed above, we cover:Why medic...