In a recent FAC post, we explored what stress is and how it differs from anxiety, with specific mindfulness-based approaches for managing food allergy-related stress.
But there's no one perfect way to manage stress! It's important for everyone to find strategies that work specifically for them - and this takes trial and error to determine.
Therefore, in an effort to help you better understand your own stress and decide which stress management tools to put in your toolbox, this post offers a variety of videos with different strategies for you to consider. Additionally, it includes skills to teach your kiddos and share with your teens so they also learn how to cope with stress, too!
(While these aren't allergy-specific, they will help with allergy-related stress...and are useful in other areas of life as well).
Stress Management Skills for Kids
Stress Management Skills for Teens
Stress Management Skills for Adults
Stress Management For Parents & Families
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In case you haven't had a chance to read this initial post introducing The 6 Stages of Allergy Parenting, here's a quick overview of the key information before we jump into details from each stage:
The Six Stages of Allergy Parenting
Adapted from Ellen Galinsky's work, licensed family therapist and founder of this Food Allergy Counselor Directory and website, Tamara Hubbard developed the Six Stages of Allergy Parenting after recognizing that allergy parents could benefit from parenting guidance specific to allergy parenting that incorporated emotional benchmarks, too.
This primary purpose of this framework is to offer guidance related to the emotional and mindset aspects of allergy parenting, which is often overlooked in allergy parenting guidance.
The 6 Stages of Allergy Parenting essentially offers parents a framework to help them develop their mindset and parenting choices during each stage of parenting, which directly impacts their child's ability to learn how to live confidently with allergies. While overall allergy management skills and goals are noted for each phase, the guidance is heavily infused with information related to the emotional tasks, which are helpful for parents to be aware of and/or develop during each stage of allergy parenting. (For more information on what to teach your child at each stage of their development, check out this Allergic Living article).
Stage 1 - The Image-Making Stage
The Image-Making Stage is the period before the baby is born, and is similar for all parents, with the main goals focused on preparing for changes and parenthood. Where differences might occur is if you're already a parent of a child with food allergies and/or allergic conditions, in which case, you may already be nervous about the development of allergic conditions in subsequent children.
The most important parenting tasks in this stage are to be aware of these fears and concerns, and to discuss them with your healthcare team to be sure you're receiving the most accurate and up-to-date information.
Stage 2 - The Nurturing Stage
The Nurturing Stage covers infancy and ends at toddlerhood. The hallmark of this phase is developing your connection with your child.
If your child is diagnosed during this time period, the main focus for allergy parents is to adapt to life with the allergic diagnosis - which is usually a big adjustment! This adjustment includes the emotional work of processing so many thoughts and feelings, such as the loss, grief and sadness associated with a parenting journey that is different than the one you expected, and even anger, guilt, and trauma. (See image below for common post-diagnosis feelings and mindsets). It also includes working towards an acceptance of the diagnosis and learning to live with the uncertainty of allergic diseases. (Note: Acceptance doesn't mean you have to like something; it simply means you're willing to feel/connect with all the feelings that the unwanted situation brings).
Even though you may begin to process these thoughts and feelings, it doesn't mean they will go away - and that's one of the hardest parts about parenting a child with a medical diagnosis - the intensity of how we feel and what we think. They will likely resurface with varying intensity at later times, such as during major transitions (i.e. school transitions), and post-reaction. But, acknowledging them and noticing if/when they impact HOW you parent is a useful strategy to work towards your own well-being AND help you focus on that bigger parenting picture.
Given that safety is the parents main responsibility during this stage, it's common to feel overwhelmed and anxious. Adjusting to life with allergies and developing a new workable mindset takes time and practice, so be kind to yourself during this stage. You may find yourself spending late night researching allergies, telling yourself that you can't leave any stone of information unturned. While it's important to learn about allergies and adapt to life with them, it's equally important to aim to focus on what's most crucial to learn first so that you don't burn yourself out trying to learn everything at once. Focus on the current stage you're in, how to adapt daily life, and how to care for yourself during this major transition, too.
A heavy dose of self-compassion goes a long way during this process! And it's not uncommon for newly diagnoses parents to feel like they need extra support, whether through support groups, more experienced allergy parents, and even therapy, so don't be shy about asking for help!
Stage 3 - The Authority Stage
Next is The Authority Stage. Here come the tantrums and desire for more independence, as this stage covers the toddler and preschool years!
If a child is diagnosed during this stage, it's still important for parents to work through the parenting tasks in the previous stage, as truly processing and adjusting to the diagnosis are tasks that should be addressed no matter when the diagnosis occurs.
The main focuses during this stage are helping your child learn the basics of allergy safety and assessing if your allergy approach fits with your lifestyle. This includes learning/teaching these safety rules within the home, as well as outside of the home, as future stages will require the child to navigate their allergies in school and social settings. As mentioned in the initial 6 Stages of Allergy Parenting post, children often learn through scaffolding, or building upon prior knowledge and experiences. Therefore, it's important to lay a solid foundation of allergy skills in which to build upon. And while the skills they're learning are focused on a serious topic (safety with allergies), don't forget to get creative and make it fun the learning as fun and hands-on as possible so they're engaged! Red labels for "not safe" and green ones for "safe", playing with food items as a first step to introducing more foods (with your allergist's approval), and reading allergy-related books together can help.
Developing trust in others' ability to care for our child is another huge focus within this stage (if not already developed in the previous stage). As children continue growing, they will need to learn how to separate from parents, which means parents need to learn how to separate from their children, too. This can seem hard enough without allergic conditions, so recognize that this is supposed to feel hard and doesn't necessarily mean bad things will happen when you're not there. Focus on developing trusting relationships with a few key people in your life by educating them on allergies and your family's approaches to safety. Don't have someone you feel you can trust? Connect with other parents in a local allergy support group to see if they have babysitters they trust! Start slow and small - with someone there while you're present. And remind yourself that this is a crucial development for both you AND your child!
Additionally as important is monitoring your own mental health, anxiety and stress levels during these earlier stages in particular. It's very easy for excessive anxiety to throw parents off course because it feels safest to avoid doing new things that make us uncomfortable. But as this framework shows, it's important to remind ourselves of the bigger picture - the ultimate goal of raising a confident allergic kiddo, and that starts with us modeling the steps to our kids. So not only will you benefit from checking in on yourself, so will your child!
[Noticing picky eating habits or avoidance of foods? Episode 17 of the Exploring Food Allergy Families podcast may be helpful, as gastropsychologist Tiffany Taft, PsyD shares insights into the differences between developmental "picky eating" and Avoidant Restrictive Food Intake Disorder (ARFID)].
Stage 4 - The Interpretive Stage
The middle childhood years fall into The Interpretive Stage. Because of the increase in time spent outside of your care, it's important to focus on teaching your child basic self-advocacy skills and how to navigate various social situations. If your child was diagnosed as an infant or toddler, you may find yourself hitting cruise control during this stage - with things going more smoothly once they transition to elementary or primary school. But it's important to continue to practice and develop allergy skills. Remember, the skills learned in this stage will be built upon the allergy management skills you've taught them in the previous stages.
Role-playing and discussing hypothetical scenarios can help kids practice their allergy management and safety skills at home before ultimately trying them out at school or activities. They'll need guidance understanding and navigating social experiences, so it's a great stage to also build an emotional health toolkit that includes calming/coping strategies such as belly breathing and 5-4-3-2-1.
Parents may also notice their own increased anxiety during this stage, as they continue to shift their trust to others to care for their child's safety on a daily basis. Therefore, it's important to continue to monitor your own thoughts and feelings, especially during these transitions periods, as you continue to engage in new experiences that are likely outside of your comfort zone.
Stage 5 - The Interdependent Stage
The Interdependent Stage is the parenting stage that probably keeps most parents up at night! It's the one that newly-diagnosed parents find themselves worrying about even though their child is still an infant because it's a MUCH bigger step towards independence, with less time spent with family and more time spent with friends.
This is the stage that all the previous stages prepare us and our child for. It's not uncommon for parents and teens to find that there are knowledge gaps that need to be filled before both feel confident in the teen's ability to stay safe. Especially if you've avoided allergic reactions for years, the seriousness of the allergy may be lost, so it may be time to do a deep review of all things allergy. After all, you not only need to learn to trust your teen, but your teen also needs to work towards earning your trust by showing they can be responsible and trusted!
If you've noticed similar feelings to ones you experienced when your child was a toddler, don't be surprised, as the teen years can trigger intensity. Prepare for power struggles and not seeing eye-to-eye, which only increases parental anxiety and fear. But being willing to listen to their input and ideas will help immensely! Open and calm communication, shared decision-making, and a team approach to problem-solving are your greatest tools during this stage.
If you and your teen just can't get on the same page (or even in the same book) about allergy safety, consider getting your allergist involved. Parental emotions, as well-intentioned as they are, can complicate things, so take yourself out of the equation momentarily by setting up an appointment for your teen and their allergist. It may be helpful for them to have a candid talk where your allergist can share information that may help your teen change their perspective.
It's also helpful to take a step back in this stage and assess what other skills they may need to learn to help them bridge to the next stage: young adulthood as an allergic individual. Do they know their medical history? Have they learned how to speak up at doctor's appointments? Have they taught their closest friends how to use their epinephrine autoinjector in case of emergencies?
When our anxiety and worry spikes in this stage (as it likely will), ask yourself: WHAT DOES IT WANT ME TO KNOW? Sure, it may remind you about risks, but it may also be helping to guide you towards focusing on ways you can positively impact outcomes, such as identifying other helpful skills to teach your teen.
And just like with previous stages, monitoring your own anxiety levels and mental health is crucial. Without doing so, our ability to remember our bigger parenting goals decreases and the likelihood to get thrown off course grows.
[If your teen is doing oral immunotherapy (OIT) during this stage, you may find Exploring Food Allergy Families podcast episode 8 helpful, as two allergy-informed therapists explore power struggles and decision-making with OIT].
Stage 6 - The Departure Stage
The Departure Stage is the final stage of our allergy parenting journey, as this is when our young adult child fully transitions out on their own. This stage IS the bigger picture we've been working so hard to reach, and our hope is that we've taught our child the skills and provided them the tools necessary to live confidently with their allergic condition!
Our parenting job doesn't end here, but the level of our involvement in their allergy management changes. Therefore, this is your time to reflect and process the parenting journey, which may not have been the journey you envisioned while back in stage 1, but hopefully is still one you feel proud and honored to have traveled.
And there's always a new generation of allergy parents welcoming your guidance!
[You can download the free, printable "6 Stages of Food Allergy Parenting" packet here, which is useful for both those managing allergies and healthcare/behavioral healthcare providers supporting them]
My hope is that The 6 Stages of Parenting framework helps guide allergy parents through each stage of their child's development, but with guidance to enable them to keep the bigger picture/bigger parenting goals in mind. By doing so, it becomes an anchor to help parents assess their progress, their pace, and their own anxiety, overwhelm, and stress levels.
It may also feel reassuring to know that so many allergy parents have stated that they feel that their ability to develop allergy confidence has been hindered by the pandemic. Those that were newly diagnosed during or just before the start of the pandemic haven't been able to practice allergy skills as freely, and therefore, may be addressing these tasks in different stages than initially expected! This is also true of allergy parents and allergic individuals in other stages, especially in the preteen/teen years. All of this delay does have an impact on how we feel about navigating life with allergies. So make note of this as you continue to try new experiences now - and remind yourself that the more we practice safely being outside of our comfort zone, the more confidence we can build!
Remember, support is out there if you need it! Don't forget to check out the Food Allergy Counselor Directory, the Exploring Food Allergy Families podcast, the Food Allergy Behavioral Health Resource section, and the allergy-specific therapeutic worksheets. And if you're an allergy-informed therapy provider, then visit the Provider page!
----> And don't forget to sign up to receive helpful allergy psychosocial tips and updates via email! Subscribers also get the free "Allergy Anxiety and Overwhelm Mini Guide".
I look forward to hearing your thoughts on the 6 Stages of Allergy Parenting!
One of the most common questions I see being asked within the food allergy community is:
"How do I help my son or daughter with their food allergy anxiety or worry?"
The answer to that question isn't simplistic, as there are likely many factors contributing to the anxiety or worry. But at the core of the answer is the advice to help their child better understand the worry in order to develop strategies to help effectively manage it.
What exactly is worry?
The terms "anxiety", "worry", and "fear" are often used interchangeably. So do they mean the same thing? No, but they are definitely related.
Whereas anxiety typically stems from the uncertainty, unpredictability and unknown about future situations, worry is the thinking part of anxiety. It's what often leads our minds to dwelling on worst case scenarios, the "what ifs", or leads us into a thinking trap known as "catastrophizing".
Whether our worry is triggered by anxiety about the future or fear due to a threat in the here-and-now, it can lead us down the rabbit hole of thoughts. This may then trigger uncomfortable emotions and physical sensations, which often convinces us even more that our worried thoughts must be valid!
What helps to manage worrY?
There are a variety of therapeutic approaches to help people learn to manage or navigate life with their anxiety or worry. Whether through basic psychoeducation, or strategies based on approaches stemming from evidence-based therapies such as cognitive behavioral therapy, acceptance and commitment therapy, or exposure therapy, the goals are typically to help people change negative thought patterns, learn relaxation or grounding skills, and change behaviors that lead to the distressing impacts or outcomes.
The Managing Food Allergy Worries Worksheet
The following 3-page therapeutic worksheet was created to help older kids, teens, and even adults begin to address their food allergy-related worries. The goal of the worksheet is to help you identify practical strategies that effectively help you break free from those worry traps. It encourages getting to know more about the thoughts that fuel the worry. It also guides you to notice how the worry makes you feel physically since anxiety and worry often bring on physical sensations that may even trick you into thinking you're having an allergic reaction.
[Disclaimer: This therapeutic activity is meant to help understand and manage worries, but is not meant to take the place of counseling. Please reach out to a licensed clinical mental healthcare provider if you feel that your anxiety or worry is impacting your life in a way that feels unmanageable on your own. You can locate an allergy-informed therapist in your state via the Food Allergy Counselor Directory.]
RELATED Helpful Resources:
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