Have you subscribed to FAC's monthly e-newsletter yet?
If not, here's what you're missing out on - and what to expect (and NOT expect) from this monthly newsletter!
In addition to the newsletter section listed below, this monthly newsletter will share any important news related to navigating the social and emotional aspects of life with allergies, including new upcoming projects by creator and licensed therapist, Tamara Hubbard, LCPC. So be sure you're subscribed so you don't miss anything!
First, here's what NOT to expect from the monthly FAC e-newsletter!
Now, here's what you CAN expect from the monthly FAC e-newsletter....
Allergy-Related Social or Emotional Tips
Each month, the FAC newsletter will include guidance and tips to help navigate various aspects of life with food allergies.
Exploring Food Allergy Families Podcast News
In case you've missed any episodes, this monthly newsletter will share recent Exploring Food Allergy Families podcast episodes, or information about future episodes or past ones. On that note, stay tuned for a series of brief episodes focused on specific therapeutic tips to help navigate allergy life, and hopefully a surprise guest or two! [Don't forget to subscribe via your favorite podcast app, such as Apple Podcasts, iHeartRadio, or Spotify!]
Food Allergy Counselor Directory Updates
Stay aware of new allergy-informed behavioral healthcare provider listings in case new ones are listed in your state! Additionally, FAC Directory listings are growing in other countries, such as Canada, Australia and hopefully European countries soon, too!
Food Allergy Therapeutic Worksheet Updates
As new allergy-specific therapeutic worksheets are created, they'll be spotlighted here. Lots of new ideas planned to help the allergy community and allergists process various aspects of life with allergies, so check back frequently!
Non-FAC Resources To Check Out
Listed here each month are non-Food Allergy Counselor resources that may be helpful. These will primarily be resources focused on helping with social and emotional aspects of allergy life, but may also include amazing general allergy resources to know about. Podcast, books, apps, articles, webinars....there will be a little of everything!
Food Allery Psychosocial Research
This section of the newsletter will keep you updated on the latest research and studies focused on the psychological, social and emotional aspects of life with food allergies. And these research studies WILL lead to changes in patient care!
Helpful Info For Clinical Behavioral Health Providers
The Food Allergy Counselor Directory & website isn't just helpful for the allergy community and allergists, but it's also helpful for other allied healthcare providers such as licensed therapists, psychologists, social workers and family therapists. This section highlights helpful information or resources for those supporting the allergy community!
As always, I welcome feedback from the allergy community and website visitors! Don't hesitate to reach out via the contact form to make suggestions or let me know what you think of the FAC website (or how it's helped you or your patients).
Thank you for the continued support!
Food Allergy Awareness Week (FAAW) 2021 may be over, but the education and advocacy efforts won't stop! Together, we will continue to educate the general public and work to make a difference in the lives of those managing food allergies and allergic conditions.
As part of this community, here is my ongoing commitment to this effort:
I commit to continuing to be a change maker regarding food allergy mental health - having the conversations, building the relationships, identifying the gaps and then helping to fill them!
In the meantime, if you've missed any of the 2021 FAAW tips offered this week, you can review them all below, including the additional guidance offered for each one.
DAY 1 - Sunday, May 9th, 2021:
In honor of all of you amazing allergy moms, and the first day of Food Allergy Awareness Week (FAAW), here are the results from the 1st question on the "2020 Food Allergy Mom Experience Survey". What do you think of these results? Why do you think 57% of moms surveyed felt allergy moms don't speak up about their experiences enough? (Full anonymous survey answers will be shared in an upcoming blog post).
Check out Exploring Food Allergy Families podcast episode 15 for full results from the moms' survey. Find it on the Podcast page or on any podcast app - Apple Podcast, Spotify, iHeartRadio, etc
DAY 2 - Monday, May 10th, 2021:
Today's FAAW tip is focused on reframing anxious allergy thoughts. Let's start with some helpful reminders about anxiety:
You can find the following worksheets (and more) to help manage allergy anxiety and worry in the "Worksheets" section:
DAY 3 - Tuesday, May 11th, 2021:
Today's FAAW tip is all about the urge to control when we feel overwhelmed, anxious or fearful of allergies. This is usually triggered by the unpredictability and uncertainty that comes along with food allergy life.
Wouldn't it be ideal if we could always control every risk possible? Unfortunately, that's not a realistic goal, nor is it actually helpful! While trying to control things may decrease the discomfort you feel from the worry, it's a temporary relief which usually leads to increased and growing anxiety over time. More and more energy goes into trying to stay ahead of everything, and when that gets too hard, avoiding people, places and things will start happening. Trying to control also robs you of opportunities to learn and grow - to focus on figuring out what you need to confidently get through tough situations (or thoughts/feelings).
Rather than AIMING TO CONTROL, think about HAVING INFLUENCE OR IMPACT on situations, especially daunting ones.
COMMUNITY CHALLENGE: The image below is just an example to help you process your own list for yourself, or if you're a parent, for your child. Grab a sheet of paper, draw the image below, and have fun exploring just how much impact you have on your ability to decrease anxiety and increase confidence!
COMMUNITY INPUT: What else would you add to this list, in either section?
FAAW BONUS - New "Urge to Control" worksheet, which can be found in the Worksheets section on this website:
DAY 4 - Wednesday, May 12th, 2021:
Wednesday's FAAW tip focuses on your food allergy mindset, because it matters!
Ask yourself these questions to help assess your allergy mindset:
These questions relate to your mindset, or whether you believe the qualities you possess make you capable of handling situations. People can have a "fixed" or "growth" mindset. Think of these as the type of glasses you're wearing - the lenses with which you see things. When wearing "fixed mindset" glasses, you're more likely to believe that you're not able to deal with whatever you're being faced with. With "growth mindset" glasses on, you're better able to envision yourself getting through roadblocks that are standing in your way.
Our mindset may change depending on situations we're in or experiences we've previously had. You may feel confident navigating some parts of life with food allergies, while feeling incapable of managing the aspects that you're most fearful of. But by subscribing to a growth mindset, you're allowing yourself the ability to grow confidence, manage anxiety, and essentially handle even the hardest of situations.
Community Challenge: Pick one allergy-related thought to try and reframe into a growth mindset-focused thought. If you're a parent, help your child use growth-mindset language - "I'm not comfortable with this, YET!" or "I'm still learning by practicing with my epi!"
To help practice this concept, you can download the "FA Mindset Matters" worksheet from the Worksheets section. To read more about growth mindset, look up Carol Dweck and her books.
DAY 5 - Thursday, May 13th, 2021:
Thursday's FAAW tip offers a problem-solving method that's helpful for when the fear and anxiety feel overwhelming.
When you need to make a decision but your emotions are taking over, having a problem-solving tool to help navigate the scenario can be beneficial. That's where the I.D.E.A.L. Method comes in! This technique helps define the main problem in a situation, and guides you through creating and evaluating solutions. Essentially, it helps you look at things more objectively.
Benefits of the I.D.E.A.L. Method:
Community Challenge: Choose something you feel stuck navigating lately and use the I.D.E.A.L Method steps to help you feel less stuck and better able to consider potential solutions.
The "I.D.E.A.L. Method " worksheet can be downloaded from the Worksheets section.
DAY 6 - Friday, May 14th, 2021:
Friday's FAAW tip has to do with processing the emotions associated with yours or your child's food allergy diagnosis. Avoiding allergens is helpful, but avoiding emotions isn't!
Of course you can recall the feelings you felt the day you learned about the food allergy, but have you connected with the stories that came out of it? When we experience something as emotional as a life-changing diagnosis, there's often a narrative that our mind attaches to - sometimes so quickly that we don't even notice it. It just sort of sneaks in and we don't take time to acknowledge it, let alone process it.
In the case of food allergies, we immediately jump into action - doing, learning, avoiding, protecting. We may process the surface thoughts and feelings, but the deeper emotions and stories likely stay put because there's no time or energy for that work. But what happens when we don't make the time to process them? They find ways to come back up, especially when we feel vulnerable, such as after another reaction or during a life transition that leads to increased emotions again. And those stories we told ourselves about the early experiences with food allergies have the ability to impact our allergy mindset - changing how we manage it all in the future.
Yes, it's uncomfortable to revisit that time in our minds, but it can help unhook you from unhelpful narratives that may keep you from moving forward in the way you want to on this allergy journey, especially if those narratives are focused on blame, guilt, and self-judgement. This image shows some of the emotions and diagnosis narratives that may be experienced. This isn't an exhaustive list, so use it as a starting point to help you identify your own. Use self-compassion and kindness with yourself as you process these, just as you'd offer a friend. Notice if you're still holding onto anything internally that's keeping you stuck, pushing you around or derailing you from being the allergic person or parent you want to be.
If you feel you need the support of processing this with a licensed therapist, you can find an allergy-informed one via the Food Allergy Counselor Directory.
DAY 7 - Saturday, May 15th, 2021:
Saturday's FAAW tip offers a post-reaction compass to help rebuild confidence and decrease anxiety after anaphylaxis through the T.R.A.C.E. approach.
It's very common to feel like a reaction, anaphylactic or not, has set you back emotionally and decreased willingness to live fully due to fear of another reaction. This is a normal response to a traumatic situation, so allowing yourself to honor those thoughts and feelings is a part of the healing process. But once the initial overwhelm from the reaction settles a bit, it's important to create your game plan to build your confidence again. Without this step, you risk staying stuck, hooked by fear and catastrophizing thoughts that keep you unable to truly move forward in a way that benefits yourself and/or your child.
T.R.A.C.E. is an easy way to remember the key components of this rebuilding process. It takes time to rebuild trust, getting back to a routine, reviewing with your allergist, practicing tons of compassion, and educating yourself on anxiety and to fill the knowledge gaps.
Community Conversation - what has helped you and/or your child move forward after a reaction?
You can find a free downloadable worksheet version of T.R.A.C.E. in the Worksheets section.
I hope you were able to share or learn new things this Food Allergy Awareness Week. I'd love to hear from you - what were some of the best tips
you learned or share this week?
You've likely heard the term "oral food challenge" mentioned by your allergist or in online food allergy support groups. But if you haven't, here's a quick primer from the American Academy of Allergy, Asthma and Immunology on oral food challenges:
What is an oral food challenge?
An oral food challenge (OFC), or feeding test, is a medical procedure in which a food is eaten slowly, in gradually increasing amounts, under medical supervision, to accurately diagnose or rule out a true food allergy.
What are the reasons to perform an OFC?
OFCs are usually done when a careful medical history and allergy tests, such as skin and blood tests, are inconclusive. The OFC is a more definitive test because it will show whether the food ingested produces no symptoms or triggers a reaction.
Oral Food Challenge (OFC) Anxiety and Worry:
Given that during oral food challenges you are eating a food that you may potentially be allergic to or have previously been allergic to, it's no surprise that you may feel anxious and worried in anticipation of that appointment - many do. Our mind wants to keep us safe, so an oral food challenge can feel like a potential threat to our mind when we think about it. Therefore, it's normal and appropriate to experience anxiety about oral food challenges. However, it's important to remember that you don't need to interpret that anxiety to mean that the oral food challenge will result in the worst case scenario.
What Helps OFC Anxiety and Worry?
When you experience increased anticipatory anxiety - that is, anxiety about a future event, it can be helpful to prepare for the event in order to to increase readiness and decrease fear.
Here is a brief list of ways to prepare ahead of time for your or your child's oral food challenge:
Additional Resources and Tips to Help Manage OFC Anxiety
Be sure to listen to Episode 14 of Exploring Food Allergy Families called, "Tips for Managing Oral Food Challenge Anxiety & Worry". In this episode, fellow allergy-informed therapist Fawn McNeil-Haber, PhD and I discuss helpful strategies for navigating oral food challenges. We offer preparation tips and guidance on navigating anxiety and mindsets prior to and during the food challenge. Here are specific topics we explore in this episode:
You can listen via your favorite podcast app, including Apple Podcasts, Spotify, and iHeartRadio. Don't forget to subscribe so you don't miss future episodes!
ORAL FOOD CHALLENGE PREPARATION WORKSHEETS:
Download these Oral Food Challenge worksheets which help prepare before the appointment, offer helpful reminders for the day of, and prompts for processing after the food challenge. (There are separate worksheets for kids and teens/adults).
You can find these worksheets below or on the Therapeutic Worksheets page here on the Food Allergy Counselor website.
FAWN McNEIL-HABER'S RESOURCES ON ORAL FOOD CHALLENGES:
Hopefully reading this and checking out the podcast, worksheets and other resources offers you some reassurance that oral food challenge-related anxiety is normal and manageable. Don't hesitate to reach out and let me know if these tips have helped you or your patients, or to share tips of your own! And if you're looking for an allergy-informed therapist in your state (many of whom provide telehealth to residents of their state), visit the Food Allergy Counselor Directory.
You can connect with me on Twitter (@TherapistTamara and @FACounselor), Instagram (@TherapistTamara & @FoodAllergyCounselor) and Facebook (@FoodAllergyCounselor and @TamaraHubbardLCPC).
Thanks for reading!
Follow FAC on Twitter or Instagram, or on Facebook on the Food Allergy Counselor Directory page to get updates on the FAC Directory, blog or resources. And connect with FAC creator Tamara on Twitter or Instagram!
Listen to & subscribe to the Exploring Food Allergy Families podcast!
Connect with Tamara
on Facebook via
Tamara Hubbard, LCPC counseling page
Don't miss a blog post! Subscribe below: