Counsellors' Corner

While challenges throughout adolescence are inevitable, we reinforce to the girls that they have the ability to cope by using healthy strategies.  Encouraging young people to face challenges helps build resilience and confidence on their journey to becoming well-rounded adults.  It’s often tempting to avoid challenges in the short term; however, learning to be aware of avoidant behaviour is an essential life skill.

The end of year often brings many stressors for families and our girls as they complete assessment.  Here are some tips for helping your daughter manage her anxiety:

1. Interrupt the fight vs flight mode via the vagus nerve to send a message to your child’s brain that they are not under threat (eg humming, chewing gum, small amounts of dark chocolate).
2. Deep breathing to counteract rapid shallow breaths and calm the fight vs flight response:
   • Breathing in through the nose for three counts and out through the mouth for five counts
3. Distraction via exercise and healthy coping (eg walking, sit-ups, etc).
4. Narrowing attention through relaxation and sensory focus (eg grounding technique - what are five things you can see, four things you can hear, three things you can feel).
5. Use humour to reduce anxiety by distraction and reframing.

Clinical psychologist Andrew Fuller encourages a resilient mindset which is promoted by healthy coping, emotional regulation, and the importance of good communication.

Always remember, helping our children to cope is as simple as really listening and validating how your child is feeling and showing her you care.  Adolescence can be a trying time, but worries are normal and can be overcome.  Connecting with our teenager over the holiday period can bring renewed energy to the whole family.

Best wishes for a happy and safe holiday.

Liz Marlay and Ellie Keane