10 ways to help your kids ease their anxiety! 帮助孩子们缓解焦虑的十种方法！

It has been two months now, and without a doubt after the joy of an extended holiday, it has become harder and harder for our little ones, most parents are noticing that their kids ’attitudes have changed. They are more impatient, sleep is unbalanced (go to bed late or wake up late), fatigue (probably due to the lack of routine), laziness, and some of them are more temperamental.

And for the teens, disconnected from school social life, who have school tests soon, the scenario is the worst.

How can we help our children? Please find a non-exhaustive list of tips below that can help us to ease their anxiety.

到现在大家已经宅在家两个月了，毫无疑问，对孩子们来说，在享受完一开始假期延长的快乐之后，日子开始变得越来越难了，爸爸妈妈们可能都发现了孩子们的变化。他们变得更加不耐烦，睡眠状态不好（睡得晚或醒得晚），疲劳（可能因为缺乏规律作息），懒惰，其中一些孩子脾气可能变得更大。

对于青少年来说情况更糟糕，脱离学校和社交生活，还要面临即将到来的考试。

你该如何帮助你的孩子？

今天我们列出了一个清单，

教你如何帮助孩子们减轻他们的焦虑。

Moving is one of the most important things we can do to combat stress with our children! Any kind of regular exercise improves sleep and self-image!

TIPS: if you don't fancy exercising, it's a raining day, or you can't go out? Try to make it fun. Try the "FLASH FUN CARD GAME" (the whole family can play)

What to do: Take paper, pens and inspiration! Simply write some fun activities (such as crab crawling or karate kicks) on note cards (one activity per card) and then flip them over with your kids and demonstrate the action written on each card.

运动是我们和孩子们一起对抗压力的有效方式！定期进行任何形式锻炼都可以帮助我们改善睡眠，让身材变得更好！

小贴士：如果你不喜欢运动，或者下雨天，或者你们不能出门？尝试让运动变得有趣。试试“ 趣味翻卡游戏”（全家都可以玩）

怎么玩：准备好纸和笔，还有灵感！在每张便签纸上写一个有趣的活动（比如螃蟹爬行或空手道踢），然后与孩子一起翻卡片，尝试做出卡片上的动作。

超级食物有很多，我们列出了以下这些更容易买到的、可以帮助孩子缓解焦虑的食物：

We can find a lot of “Superfoods’’, but it would be too long to list them all. Here is a list of some “easy to find foods’’ which can help your kids with anxiety:

1. Omega-3

• Nuts and grains (almonds, walnuts, hazelnuts…): rich in iron and fibres and full of omega-3 acid and vitamin E, antioxidants, which improve mood.

TIPS: Daily, give your kids a handful of nuts or make your homemade granola bars …

• Fatty fish (Salmon, Tuna): because they are rich in fatty omega-3.

TIPS: don't fancy about fish? Try homemade baked fish or fish rillettes. To ease them into eating fish.

2. Food rich in Tryptophane: (amino-acids, involved in serotonin synthesis, helps feeling calm and content.

• Banana: it is a superfood! Full of vitamins (vitamin B) and potassium, banana helps to improve concentration and is a good source of energy.

TIPS: Many nutritionists recommend eating Banana in the evening to improve sleep.

Herbal tea / Camomille: have well known calming properties against anxiety. They can drink these as much as you want.

A spoon of honey with camomille herbal tea is a good option for kids. Can be prepared in advance and consumed hot or cold!

Omega-3

•坚果和谷物（杏仁，核桃，榛子等等）：富含铁、纤维、omega-3酸和维生素E（抗氧化），可帮助改善情绪。

小贴士：每天，给你的孩子一把坚果或者试试自己制作格兰诺拉麦片棒

•油脂丰富的鱼（三文鱼，金枪鱼）

它们富含脂肪omega-3。

小贴士：不喜欢吃鱼吗？可以试试烤鱼或做鱼饼，这样孩子吃起来更容易。

富含色氨酸的食物:

氨基酸与5-羟色胺合成有关，有助于感觉平静和饱满。

•香蕉：超级食物！富含维生素B和钾，香蕉有助于提高注意力也是很好的能量来源。

小贴士：许多营养学家建议在晚上吃香蕉，帮助改善睡眠。

•草药茶/洋甘菊：大家都知道，它们具有镇定功效，可以帮助抵抗焦虑，很适合给孩子们喝。

可以提前给孩子泡好洋甘菊茶，加一勺蜂蜜，冷热都行

Example of “NON-anxiety superfood meal’’ to make for our teenager:

Breakfast: Granny cereals (with shaved chocolate) with milk (vegetable milk also) + fresh fruits (as orange) + green tea prepared in advance with mint or citrus (honey if needed)

Lunch: grated carrots with olive oil with pumpkin seeds+ salmon + lentils + rice+ yoghurt with apple sauce.

Snack: Banana Milk Shake (mix a banana with non-sugary cacao and vegetal or regular milk, and you can add nuts )

Dinner: veggie soup + Whole grain bread with mashed avocado + boiled or soft eggs + fresh fruit + dark chocolate  

Full of “positive energy’’ and no stress!

适合青少年的“无忧超级食物餐”：

早餐：

谷物（配巧克力屑）加牛奶（植物奶）+新鲜水果（如橙子）+绿茶（预先加入薄荷或柑橘，可以再来点蜂蜜）

午餐：

胡萝卜碎+橄榄油+南瓜籽+三文鱼+小扁豆+大米+酸奶+苹果酱。

零食：

香蕉奶昔（将香蕉与无糖可可，植物奶或普通牛奶混合，还可以加点坚果

晚餐：

蔬菜汤+全麦面包+牛油果泥+煮熟的或流心鸡蛋+新鲜水果+黑巧克力

这样的三餐会让孩子充满“正能量”，没有压力！

Using essential oils diffuser may help to reduce their feeling of stress. Some scents are especially soothing.

Here are some of the most calming scents: Lavender, Chamomile...but there is much more.Be careful as there is a different kind of Lavender, use Lavandula augustifolia or Lavendula vera. Lavender's top benefits focus on stress relief, insomnia, nausea, headaches, and respiratory diseases. Chamomile (chamameleum nobile) helps to decrease anxiety, is relaxing, and is safe for small kids and even pregnant women.

Pay attention with essential oils, they need to be used carefully for kids under seven years old and tested if used in massage. Always used diluted in a carrier oil, seek professional advice before using.

Don’t hesitate to request an expert’s advice!

使用精油扩散器可能有助于减轻压力感。有些气味特别舒缓，让人放松，比如薰衣草、洋甘菊等。

薰衣草种类很多，请多加注意，使用Lavandula augustifolia或者 Lavendula vera。

薰衣草的主要作用在于缓解压力、失眠、恶心、头痛和呼吸系统疾病。

洋甘菊（Chamameleum nobile）有助于减轻焦虑，放松身心，小孩甚至孕妇都可以使用。

请注意，对于7岁以下的孩子，应谨慎使用精油，可以先在按摩中进行测试。使用稀释的载体油，使用前寻求专业意见。

不要犹豫去请教专家的建议！

Caffeine is a stimulant found in coffee, tea, but also in chocolate, energy drinks and some soda. High doses can increase anxiety. Kids and Teens have different thresholds for how much caffeine they can tolerate. But always better to avoid caffeine intake after 4 pm, or too many sweets or soda with caffeine. Looking for an alternative of a testing drink such as Camomille Herbal tea.

咖啡因是一种刺激性物质，存在于咖啡、茶、巧克力、能量饮料和一些苏打水中。高剂量的咖啡因会增加焦虑。

儿童和青少年对咖啡因的耐受量有不同的阈值，最好避免在下午4点之后摄入咖啡因，或者避免吃太多含有咖啡因的甜食或苏打水。可以寻找一些其他饮料替代，比如前面说到的洋甘菊花茶。

One way to handle stress is to write things down (for teens) or drawing with plenty of colors pens for kids. Gratitude may help relieve stress and anxiety by focusing your thoughts on what's positive in your life.

Mums & Dads: Buy teenagers and kids a lovely notebook and new fancy pens! Let’s all express and share our feelings.

对青少年来说，写下来或者用彩笔画下来是一种应对压力的方法，通过将思想集中在生活中积极的方面表达感激来缓解压力和焦虑。

爸爸妈妈们：给孩子们买一个可爱的笔记本和好用的画笔！让我们一起表达并分享我们的感受。

Social support from friends and family can help you get through stressful times. Could be face to face, or by phone.

Laughing (playing), exchanging funny jokes with friends. It's good for your health !! Relieving tension by relaxing your muscles and improve mood.

Mums/Dads: organize regular playdates (outdoor if the weather permits. Sharing time with friends to keep the social circle.

朋友和家人的支持可以帮助你度过这段紧张的时光。可以面对面，也可以打电话。

大笑（玩耍）、给朋友讲笑话等，这些都有益于健康！通过放松肌肉和改善心情来缓解紧张感。

爸爸妈妈们：组织定期的聚会（如果天气允许的化可以去户外活动。见见朋友们，保持社交。）

Yoga and kids yoga classes have become a popular exercise among all age groups.

Yoga is a widely used method of exercise for stress reduction. It may help lower cortisol levels, blood pressure and heart rate.

Don’t have a clue about Kids Yoga? Start with some exercises. Please click on the link below, a professional instructor will guide you!

If your little ones don’t like YOGA? Show your children how to practice deep breathing! (you can practice it too!)

瑜伽和儿童瑜伽现在成了一项非常流行的运动，可以帮助减轻压力，可能有助于降低皮质醇水平、血压和心率。完全不了解儿童瑜伽？可以从一些练习开始。

这个视频中，

专业的指导老师将教你如何和孩子一起做！

如果孩子不喜欢不喜欢瑜伽？

教孩子如何练习深呼吸

（你也可以一起练习！） 

Mental stress activates your sympathetic nervous system, and during this reaction, stress hormones are released. We experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.

Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response. There are several types of deep breathing exercises, and all help slow your heart rate, allowing you to feel more peaceful.

Click here to watch this video on YouTube. It explains how to practice diaphragmatic breathing.

精神压力会激活交感神经系统，在这个过程中释放压力激素，我们的身体也会出现一些反应，如心跳加快、呼吸加快和血管收缩。深呼吸可以帮助激活副交感神经系统，从而控制松弛反应。

深呼吸练习有几种类型，

它们都有助于减慢心率，

让你感觉更平静。

点击观看这个Youtube视频，它介绍了如何练习隔式呼吸:

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

We can find music playlists on the internet (“relaxing music’’) which can be particularly soothing, but simply listening to the music we enjoy is effective too!

Nature sounds can also be very calming. This is why they're often incorporated into relaxation and meditation music.

聆听音乐可以使身体放松。

慢节奏的器乐可以通过帮助降低血压和心率以及压力荷尔蒙，来帮助放松。

网上有很多放松音乐的播放列表，

不妨试一试点开来听一听。

有些大自然的声音也可能会

让我们感到非常平静，

所以很多放松和冥想音乐都会

用大自然的声音作为背景乐。

Feel free to contact us!

 A pharmacist will answer to all your questions

欢迎扫码联系我们！

专业药剂师将回答你的所有问题

Our recommendation: 

Don’t hesitate to spoil your child with a little gift.  “Un Hiver a Shanghai’’ is a lovely perfume which was co-created and selected by kids. We clearly understand from now, why among six options of perfume, they chose the one called cocoon scent …which became “Un hiver a Shanghai’’. This delicate fragrance contains musk, green tea and of course. Lavender which promotes calmness and wellness (great to stay focused at school !) and a touch of sweet vanilla give a sense of relaxation and comfort for body and mind.

我们的建议：

用一点礼物宠爱你的孩子，不要犹豫！

“Un Hiver à Shanghai’’ 是一款由孩子们共同创造和选择的可爱香水。

香气学让我们更加明白，为什么在六种不同香水中，孩子们选择了这个叫做“茧气”的香水：

这款香水的香气包含麝香、绿茶，当然还有薰衣草，可促进情绪镇定和健康（非常适合帮助在学校学习的时候提高专注力！），淡淡的香草味可以让身心放松，有种舒适感。

Article written by N.Tarascon & L. Muller，Pharmacists. 

WeChat: Nat17shanghai

作者：药剂师 N.Tarascon 和 L.Muller

微信：Nat17shanghai