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Food Allergy Awareness Week Day 7: Food Allergy Mental Health Worksheet

5/18/2019

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Day 7: PDF Worksheet To Use or Share!

Today marks the end of Food Allergy Awareness Week 2019. I've covered a lot within the last seven days, including the following topics (in case you've missed any):
  • Day 1: Navigating Food Allergy Support Groups 
  • Day 2: Your Food Allergy Mindset (Determining Yours)
  • Day 3: Food Allergy Thinking Traps (Challenging Faulty Thoughts)
  • Day 4: Resources to Help with Food Allergy-Related Anxiety (All Ages)
  • Day 5: Problem-Solving/Decision-Making When Fear is Present
  • Day 6: Fighting Food Allergy Fear With Facts
  • Day 7: Food Allergy Mental Health Worksheet/PDF (below)

Day 7 leaves you with a hands-on PDF worksheet to help you explore your Food Allergy Mindset. Many don't typically even stop to consider their automatic beliefs or how their mindset impacts feelings and actions. This activity is useful for adults and teens, and can even be adapted to use with older elementary kids (with a parent's help).  It can be downloaded, shared via social media, distributed at food allergy support group meetings, or even used during therapy sessions. (Please just be sure that the copyright information is visible at the bottom of each sheet).

So this officially means that it's the last daily food allergy mental health tip! But don't worry; there's always new posts/info popping up on the Food Allergy Counselor blog and frequent updates/additions made to the Food Allergy Mental Health Resource page.
Plus, there's NEW content coming....
​stay tuned for more on that soon!
Food Allergy "Mindset Matters" Worksheet
File Size: 215 kb
File Type: pdf
Download File

Thanks for reading these daily tips and for following the Food Allergy Counselor, Tamara Hubbard, MA, LCPC!

As always, feedback is a gift. If you'd like to share feedback on these FAAW tips, the Food Allergy Counselor Directory, or anything else, please don't hesitate to reach out - I look forward to hearing from you! 
Follow for updates to the Food Allergy Counselor Directory & useful content!
Twitter: @TamaraTweets                         
FABHA Twitter: @FoodAllergyBHA
Facebook: Tamara Hubbard, LCPC               
​ Instagram: @Counselor_Tamara
FABHA / FAC Directory Facebook:  Food Allergy Counselor
  
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Food Allergy Awareness Week Day 6: Fight Food Allergy Fears

5/17/2019

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Day 6: Fight Food Allergy Fears w/Facts

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(If sharing this image, please be sure the logo is visible and The Food Allergy Counselor and/or Tamara Hubbard, LCPC are credited)

​Fear is a present-oriented basic emotion that typically occurs as a response to a real or perceived danger/threat. Threats can be from:
  • Current situations that are perceived as dangerous or distressing
  • Disturbing thoughts, feelings, or memories occurring inside of you
​Fear is often associated with a sudden onset of central nervous system changes, such as rapid heart rate, elevated blood pressure, breathlessness or dizziness. Additionally, when someone feels fear, they're typically more hyper-focused on the things which elicit the fear. Fear is a perfectly normal and adaptive emotion under most circumstances, as it can motivate and prepare someone to fight or flee a dangerous situation. However, when fear increases to levels which negatively impact daily life, is present in the absence of threats, or causes excessive avoidance behaviors, it's no longer a healthy level of fear. Constant elevated levels of fear can throw even the most limber person off-balance!

When managing food allergies, real and perceived threats pop up often, sometimes daily. Additionally, it's common to be thinking about potential food allergy threats even when not currently dealing with one. So what can people do to help tame and manage food allergy fears?

One Tool To Fight Food Allergy Fears Is...KNOWLEDGE!

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​Is it truly that simple - knowledge takes care of food allergy fears? No. However, knowledge is an important tool in the Food Allergy Fear Tool Kit individuals and families need to build in order to fight back against and ultimately manage fear levels.

Other crucial tools needed in the Food Allergy Fear Tool Kit: 
  • Psycho-education to develop an understanding of anxiety and fear
  • Self-monitoring skills to gain insight into thoughts, feelings, behaviors
  • Thought-reframing techniques (i.e. thought challenging, self-talk, reality testing)
  • Problem-solving skills to navigate tough scenarios and decisions
  • Relaxation skills for moments of intense emotion effecting both mind/body

For the purpose of this article, let's focus on building your knowledge tool. One caveat that needs to be made about this tool is that you want to be sure that it is formed primarily with material that is evidenced-based in nature. That is, the information comes from reputable sources within the food allergy community, such as allergists, healthcare professionals, or well-respected food allergy organizations or groups. (While information gleaned from health support groups can be valuable, it's best to confirm information with your personal allergist and evidence-based resources). 

Below are four links to information addressing common fear-producing topics, as well as a general list of reputable food allergy information sources.
  1. Fear of Actual Use of Epinepherine:​ This Twitter thread from Dr. George du Toit explores the concept of patients electing to practice self-administration of their epinepherine autoinjector at their allergist's office as a means to decrease/demystify the fear surrounding what it might feel like. (This practice can be very empowering. Discuss/plan with your personal allergist). 
  2. ​Random Hives - Are They from Exposure to an Allergen?: Dr. Dave Stukus shared a handy chart during a food allergy Twitter chat that explains the main factors and timing to help determine if hives are food allergy-related or not. 
  3. When and For What Symptoms to Use Epinepherine: Even with the Emergency Action Plan we receive and review with our allergist, there's often hesitation and confusion around when and for what symptoms to use epinepherine. Dr. Brian Schroer did an amazing job explaining answers to these questions via a fire analogy. This is a must-read!
  4. Best Practices for Diagnosing a Food Allergy: Diagnosing a food allergy isn't always straight forward. In fact, with all of the information needed to make an accurate diagnosis - blood tests, skin prick tests, instances of eating the allergen, and reaction history - it's a bit like putting a puzzle together. Dr. Dave Stukus, who aims to dispel food allergy/immunology-related myths, shares how he diagnoses a food allergy, in a step-by-step tutorial. He also highlights testing and actions he doesn't take, as they often prove more harmful than helpful. 

Reputable Food Allergy Information Sources:
  • American Academy of Allergy, Asthma & Immunology
  • American College of Allergy, Asthma and Immunology ​
  • Allergy and Asthma Network (AAN)
  • Kids with Food Allergies (KFA/AAFA)
  • Food Allergy Research and Education (FARE)
  • Food Allergy Canada
  • Allergic Living Magazine​​

In case you missed the other Food Allergy Awareness Week mental health-focused tips, find them via links here: Day 1 & 2 (FA Support Groups & FA Mindset); Day 3: FA Thinking Errors Connected w/Anxiety; Day 4: Food Allergy Anxiety Resources;  Day 5: Problem-Solving Method When Fear Rules Your Mind
​If you find yourself needing support for food allergy-related psychosocial impacts, locate a food allergy-knowledgeable clinical behavioral healthcare provider 
via the
 Food Allergy Counselor Directory.
​

Follow/connect on social media! 
Twitter: @TamaraTweets
Instagram: @Counselor_Tamara
Facebook: Tamara Hubbard, LCPC
FABHA / FAC Directory Facebook:  Food Allergy Counselor
FABHA Twitter: @FoodAllergyBHA
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Food Allergy Awareness Week Day 4: Food Allergy Anxiety Resources

5/15/2019

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Day 4: Food Allergy Anxiety Resources

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Anxiety isn't necessarily a bad feeling. Neither is stress. They can be useful feelings, driving us to problem-solve, power through roadblocks, or evaluate risk/safety levels in any given scenario.

However, when we assign a negative meaning to it, that's when we interpret it as an emotion that drags us down. If we find ourselves feeling overwhelmed with anxiety or stress, find that it's negatively impacting our daily lives, or that it's leading to avoidance behaviors and the inability to function with balance, then it may be time to reach out to a licensed clinical behavioral health or counseling professional. 

But if you're looking for ways to address these emotions on your own, below is a brief, yet comprehensive list of CBT-based resources to help kids/teens and adults/parents learn how to manage anxiety related to food allergies, asthma, eczema, or EoE. While not food allergy-specific, these concepts and resources are still useful in this context. (Find additional Food Allergy Mental Health-Related Resources here).

General Resources About Cognitive Behavioral Therapy (CBT) & Anxiety:
  • Self-Help: Cognitive Behavioral Therapy - (adult article) - Anxiety Canada
  • ​CBT Articles & Videos - (adult articles/videos) - Anxiety Canada
  • Managing Worry & Anxiety for Kids - (children's video) - Flocabulary​
  • Fight, Flight or Freeze - (children's video) - Anxiety Canada

Resources for Children/Preteens/Teens:​
  • 5 Tips for Parents of Kids w/Food Allergy Anxiety - (article) 
    Written ​by Tamara Hubbard, MA LCPC 
  • What to Do When You Worry Too Much -Dawn Huebner, PhD - (workbook) Hands-on workbook for kids 6-12 years old and their parent/caregiver
  • ​Outsmarting Worry by Dawn Huebner, PhD - (workbook) - For 9-13 y.o.
  • Child Therapist's Favorite Resources for Calming Anxiety in Kids - (list)​List of kid-tested strategies used by child therapists for calming anxiety
  • Canada Anxiety Youth - (website) - Multiple resources for teens
  • Anxiety in Youth - (article & video for teens) - Anxiety Canada
  • My Anxiety Plan (MAP) for Children & Teens - (learning module)
    My Anxiety Plan (MAP) is an anxiety management program based on cognitive-behavioral therapy (CBT) offered by Anxiety Canada. Within these modules, you and your child will learn about anxious thoughts/feelings/behaviors, how to identify them, how to address them, and calming strategies. It provides parents/caretakers with actionable items to implement with your child or teen. 

Resources for Adults: 
  • The Happiness Trap: How to Stop Struggling & Start Living by Russ Harris - (book) - This empowering book presents  the insights and techniques of ACT (Acceptance and Commitment Therapy - an extension of CBT), a revolutionary new psychotherapy based on cutting-edge research in behavioral psychology.
  • Mindfulness & Acceptance Workbook for Anxiety by Forsyth/Eifert, PhD - (workbook) - This ACT-based self-help workbook helps adults become unstuck from their anxiety/fear, and learn how to move towards an emotional balance.
  • My Anxiety Plan (MAP) for Adults - (learning module)
    My Anxiety Plan (MAP) is an anxiety management program based on cognitive-behavioral therapy (CBT) offered by Anxiety Canada. It is designed to provide adults struggling with anxiety with practical strategies and tools to manage anxiety. MAP includes 6 easy to navigate units with 45 lessons.
    ​
​​Resource for Parents: 
WEBINAR by Tamara Hubbard, MA, LCPC:
Parenting w/Food Allergies: Understanding Anxiety & Developing Resilient Mindset
(Find an easy-to-share PDF w/embedded links to resources related to this webinar below):
Parenting w/Food Allergies: Understanding Anxiety & Building a Resilient Mindset (clickable PDF))
File Size: 129 kb
File Type: pdf
Download File


**UPDATED TO ADD**
The Latest Food Allergy Anxiety Resources (FAC blog, 10/19)

If you find yourself needing support for food allergy-related psychosocial impacts, locate a food allergy-knowledgeable clinical behavioral healthcare provider
via the Food Allergy Counselor Directory.
​

Follow/connect on social media! 
Twitter: @TamaraTweets
Instagram: @Counselor_Tamara
Facebook: Tamara Hubbard, LCPC
FABHA / FAC Directory Facebook:  Food Allergy Counselor
FABHA Twitter: @FoodAllergyBHA

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