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最新研究显示,儿童时期经历的压力与成年后心脏病的风险增加有关。研究人员认为,早期生活中的压力可能导致成年期出现心血管代谢疾病,这可能是由于应激激素水平升高引起的。下面这些迹象,说明孩子可能正承受着过大的压力,父母的正确应对,有助于帮助孩子理解和应对压力 [1 ] 信息来源 American Psychological Association: How to help children and teens manage their stress 查看详情 → 。
儿童期压力与成年心脏病风险的关联研究 根据《美国心脏协会杂志》最近发布的研究,青少年期和早期成年期的压力可能会增加日后患心血管代谢疾病的风险。[2 ] 信息来源 Fangqi Guo, et al. Perceived Stress From Childhood to Adulthood and Cardiometabolic End Points in Young Adulthood: An 18‐Year Prospective Study. Journal of the American Heart Association. 2024. 查看详情 →
研究者分析了 276 名南加州儿童健康研究的参与者,在 2003 年至 2014 年间的健康数据,以及 2018 年至 2021 年的后续评估数据。他们通过感知压力量表来衡量参与者在儿童期(平均 6 岁)、青少年期(平均 13 岁)和成年期(平均 24 岁)的压力感受。
图中 AG 代表男性/女性比例;CIMT 指颈动脉内膜-中层厚度;CVD 为心血管疾病;DBP 为舒张压;HbA1c 是糖化血红蛋白;SBP 是收缩压。
研究人员将参与者根据压力变化分为四组:持续高压力、压力逐渐减少、压力逐渐增加、持续低压力。他们还通过六项指标评估了参与者青年期的心血管代谢风险,这些指标包括颈动脉厚度、血压、体质量指数、身体脂肪比例、腰臀比和糖化血红蛋白水平。
研究发现,青少年期开始就压力较大的人,在青年期更可能有较高的心血管代谢风险。
同时,这项研究还尝试量化不同成长阶段感知压力、以及心血管代谢风险因素之间的关系,并指出青少年期的压力增加可能会导致肥胖率升高,而成年人可能表现出更高的血压和颈内膜厚度。
专家也提醒,该研究未考虑的因素,如感知压力的主观性和家族遗传,也可能会影响结果。
CDC 提醒,媒体也是压力的一个来源,建议父母帮助孩子正确使用社交媒体,鼓励孩子交谈并表达自己,确保孩子感到安全,并关注孩子的行为变化。
儿童时期的压力来源 1、幼儿时期 对幼儿而言,家庭环境中的紧张关系常常是造成压力的主要来源。家庭不和、父母离婚或亲人的去世等情况都可能使孩子感到不安。即使是一些表面上看似积极的变化,例如搬家、迎接新的兄弟姐妹,或是接纳新的继父母,同样可能给孩子带来挑战。
学校生活也是孩子们感受到压力的一个重要原因。幼儿可能会因为交友问题、应对校园欺凌,或是与老师的关系问题而感到压力。此外,他们也可能因为考试和成绩而感到焦虑。
CDC 数据显示,即使在疫情期间儿科急诊室的总访问量有所下降,但 0-11 岁的儿童因心理健康问题而去急诊室的次数和比例,却相比 2019 年有所上升。[3 ] 信息来源 Radhakrishnan, L., et al. Morbidity and Mortality Weekly Report. 2022. 查看详情 →
2、青少年及青春期 青少年和青春期孩子面临的压力来源更为广泛。与幼儿相比,他们更可能因为家庭外的事件或情况感到压力。
这个年龄段的心理健康危机也在增加。与 2019 年相比,12-17 岁的儿童因心理健康问题前往急诊室的次数有所上升。自疫情开始以来,这个年龄段的孩子在急诊室因自伤、药物中毒和饮食失调的就诊次数也有所增加。[4 ] 信息来源 Radhakrishnan, L., et al. Morbidity and Mortality Weekly Report. 2022. 查看详情 →
此外,在 2020-2021 学年期间,根据全美 373 所校园的《健康心智研究》数据,超过 60% 的大学生符合至少一种心理健康问题的标准。[5 ] 信息来源 Lipson, S. K., et al. Journal of Affective Disorders. 2022. 查看详情 →
在青春期,同伴关系既是缓解压力的重要渠道,也可能成为造成压力的源头。社交关系在青少年生活中扮演着重要角色,许多青少年担心如何融入群体、他们的初恋关系以及围绕物质使用和性问题的同伴压力。
儿童或青少年压力增加的迹象 儿童与成人感受和表达压力的方式不尽相同。以下是一些可能表明孩子承受着压力,或者需要得到更多支持的迹象:
情绪波动增强 :压力可能导致孩子更易感到愤怒或急躁,你或许会发现他们情绪的爆发与平时的行为或当下环境不相符。 睡眠问题 :担忧和恐惧往往在临睡前变得尤为明显。压力下的孩子可能难以入睡或保持深睡,有时还会做恶梦。 回避社交 :处于压力状态的孩子可能更倾向于独自一人,不太愿意与朋友或家人互动。 学习效率下降 :若孩子在学校的表现出现明显变化,这可能是承受压力的一个迹象。他们可能在上课或做作业时难以集中注意力,而且情绪波动和愤怒可能导致他们与同学之间发生冲突。 饮食变化 :吃得太多或太少都可能是对压力的反应。 经常头痛或胃痛 :孩子在感受到压力或焦虑时,体内的皮质醇水平会升高,这可能导致头痛或腹部不适。 抵触行为增多 :压力下的孩子可能感到愤怒或迷茫,他们尝试逃避令他们不适的环境,这可能表现为更多的抵触或固执行为。 值得注意的是,儿童展现出的压力迹象可能因年龄、性格和应对技巧的差异而有所不同。关键是留意孩子行为上与以往的突变或显著变化。
如何管理孩子的抵触行为 孩子们在生活中通常没有太多控制权。大多时候,他们要按照大人的安排吃饭、睡觉、穿衣、说话甚至学习。孩子们懂得如何引起父母的注意,有时会尝试影响父母的决定。对他们来说,说「不」可能是一种感受到控制感的方式。
孩子的某些行为可能是有目的的,比如为了引起注意或得到想要的东西。有时,他们可能只是因为太累了而情绪失控,这时候他们的大脑可能无法很好地调节情绪和行为。要知道,孩子们一天中会经历很多事情,这些事情父母可能并不了解。
由于孩子的大脑要到 25 岁左右才完全成熟,他们可能还不懂得如何处理一天中的经历。因此,孩子们的反应能力与成人不同,他们更容易情绪化和冲动。
作为父母或照护者,对付孩子的抗拒行为可能让人感到疲惫不堪。以下是一些建议,可以帮助你应对孩子的抗拒行为:
设定清晰的期望 :在一个有规律、期望明确的环境中,孩子们会更健康地成长。要明确地告诉他们什么行为可以接受,什么不可以。在纠正孩子时,应该告诉他们应该做什么,而非不应做什么。例如,告诉他们「嚼饭时要闭上嘴巴」,而不是「不要张嘴嚼饭」。 采取行动而非仅仅反应 :面对孩子的抗拒,人们的本能可能是情绪化反应。因此,需要深呼吸,冷静地处理孩子的行为。保持平静,设定明确的规则,并始终如一。不要因为想快速结束孩子的某种行为而轻易妥协,而是要认真对待他们的感受,坚持你的原则。记住,孩子们很容易受到影响,你的话语十分重要。他们需要知道,以尊重的方式表达情感是可以接受的。 选择性应对问题 :如果孩子的行为只是让人感到烦恼,而不涉及危险或违规,那么可以选择不予理会。当孩子表现出积极行为时,要及时表扬。有时候孩子的行为只是为了吸引注意,因此更应该对他们的正面行为作出反应,而不是只关注消极行为。 集中精力在少数关键行为上 :试图纠正孩子所有的问题行为可能会让他们感到不知所措。专注于改善少数几个关键行为,通常会带来更快、更有效的成果。 通过采用这些方法,你可以更有效地管理孩子的抗拒行为,帮助他们在一个更健康、更支持性的环境中成长。
如何减轻过度压力对孩子的影响 虽然无法完全避免压力,但我们可以采取措施减轻过度压力对孩子的影响。以下是一些有效的方法:
建立日常规律 :在不断变化的环境中,孩子们需要依靠一些稳定的事物。因此,建立日常规律非常关键。如果以前没有固定的日常安排,现在是开始实施日常生活安排的好时机,以提供给孩子必要的结构性支持。比如,可以尝试建立新的睡前习惯,或者努力让全家人每周至少几次一起吃晚饭,营造稳定的家庭氛围。 促进交流 :孩子们通常不擅长开启困难或不舒服的对话。可以在一起做事情时,如做饭或共进晚餐时,找机会与孩子们交谈。利用开车时的时间也是一个很好的交流机会。当孩子们不需要直视对方,或感到不受压力时,他们更愿意分享自己的感受和经历。 鼓励重启旧爱好 :疫情期间,许多儿童活动被推迟或取消。在长时间缺乏社交之后,一些孩子可能对重返他们之前喜欢的活动感到焦虑。你可以鼓励孩子尝试重新开始一个旧爱好或运动。如果孩子有所抵触,可以先让他们尝试一段时间,比如两周,然后再评估他们的感受。 提供选择权 :孩子们往往缺乏选择权。在适当的时候给予他们一些选择,如晚餐吃什么、看什么电视节目或玩什么游戏等。 寻找日常生活中的幽默 :笑声能缓解压力,激活身体的压力反应机制。通过看喜剧、读漫画或笑话、玩游戏,以及帮助孩子在日常生活中找到乐趣,共同寻找笑声。 家庭成员一起玩耍 :与孩子们一起参与身体活动,找到家庭共同玩耍的方式:可以是在厨房放音乐跳舞、晚饭后骑自行车,或者玩家庭游戏。尤其是户外环境,是一种有效的减压方法,可以提高整体幸福感。研究表明,生活在绿地丰富的地区的人更少感到抑郁、焦虑和压力。不论年龄,体育活动都是减压的重要方式。美国卫生与公共服务部建议 6-17 岁的儿童每天至少进行 60 分钟的运动。 留出自由时间 :与成人一样,儿童和青少年需要花时间做令他们愉快的事情,不论是无组织的玩耍时间,如搭积木,还是持续的音乐或艺术练习时间。同时,要在喜欢的活动和自由时间之间找到健康的平衡。 书写情感 :研究发现,通过写作来表达自己可以减轻心理痛苦,提高幸福感。例如,一些研究表明,记录积极的情感,比如感激或自豪,可以缓解焦虑和抑郁症状。 鼓励健康的饮食习惯 :一个饥饿或疲倦的孩子通常是不快乐的。确保他们的饮食中包含充足的水果、蔬菜、全谷物和瘦蛋白,这些食物有助于维持他们的饱腹感和注意力。 保持良好的睡眠习惯 :充足的睡眠对身体和情感健康至关重要。专家建议 6-12 岁的儿童每晚应该睡 9-12 小时,而青少年则需要每晚 8-10 小时的睡眠。因此,确保充足的睡眠时间成为控制压力的首要任务。为了保护睡眠,应限制晚上使用屏幕,并避免在卧室内放置数字设备。 练习深呼吸 :深呼吸是减轻压力的有效方法。帮助孩子练习深呼吸,比如深吸气 5 秒,保持 2 秒,然后慢慢呼出 5 秒,这样的练习有助于他们从焦虑中解脱。此外,研究发现,参加为期 5 周的正念训练项目的 13-18 岁青少年,比未参加的青少年经历更少的心理困扰。 征求孩子老师的帮助 :当孩子重返课堂后,与孩子们的老师保持沟通至关重要。询问孩子在学校的表现、交友情况,或老师是否注意到孩子与其他学生间的任何问题。有时孩子不愿向父母透露学校中的问题,可能是出于尴尬。父母可能会惊讶地发现孩子在学校受到了欺凌。老师和学校工作人员可以成为你在孩子学校生活方面的眼睛和耳朵。 照顾自己的心理健康 :作为家长,如果你在心理健康方面遇到困难,很难有效地肩负起父母的责任。采取措施防止生活中的疲劳和压力,保持良好的心态是非常重要的。 通过以上方法,你可以帮助孩子更好地应对压力,为他们创造一个更健康、更有支持性的成长环境。
家长如何协助孩子应对压力 树立健康的榜样 :父母可以与孩子分享他们自己如何思考和应对压力的经验,让孩子了解成年人是如何处理压力的。 培养解决问题能力 :尽管父母通常想要解决孩子的问题,但过度介入可能会剥夺孩子学习应对挫折的机会。鼓励孩子独立解决一些小问题,帮助他们建立自信,认为自己能够应对压力。 明智使用媒体 :现在的孩子花很多时间在线,面临着在线内容、网络欺凌和社交媒体的压力。家长可以教导孩子成为明智的数字消费者,限制他们使用手机和电子设备的时间(screen time)。其实越来越多的成年人也有手机成瘾的问题!
如果你也对社交媒体和刷手机上瘾,无法控制自己,甚至已经严重影响到自己的生活、工作,可以考虑给自己换一台(或者加一台)非智能(或极低智能)的「傻瓜」手机 —— 可以打电话、发短信,甚至可以查邮件,但是没法刷社交媒体、追剧和看视频。
对抗负面思维 :孩子和青少年容易陷入负面思维的陷阱。当孩子们表达负面观点时,父母不仅仅要表示不同意,还要鼓励他们思考这些观点的真实性,并提醒他们曾经的努力和进步。积极的思维方式有助于孩子培养对抗压力的韧性。 哪里可寻求专家帮助 如果家长觉得孩子的压力问题需要专业支持,可以考虑咨询心理学家。心理学家是专家,可以帮助孩子管理压力并建立积极的心理健康习惯。
APA Division 53 :全名为「American Psychological Association Division 53: Society of Clinical Child and Adolescent Psychology」(美国心理学协会第 53 分会:临床儿童和青少年心理学协会),是美国心理学协会(APA)下属的一个分会,专注于临床儿童和青少年心理学领域。APA Division 53 的成员主要包括专业心理学家、临床心理学家、研究者、教育工作者、以及其他在儿童和青少年心理学领域工作的专业人士。 当压力成为每日生活的常态时,您需要克服和缓解,以防止它演变成慢性焦虑、或更糟糕的心理疾病,严重影响您的生活质量。
警惕儿童期压力影响成年健康:如何帮孩子远离压力健康成长
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