分离焦虑症

在儿童成长发育不同阶段是很常见的

我们可以试着用瑜伽来帮助他们缓解和度过这些成长转折点

流泪哭泣，口中哀号，脸红恐惧，这是幼儿园开学第一天大门口的情景。听起来是不是很熟悉?对于一些父母来说，这种行为恰当地描述了他们的孩子们的这段旅程。分离焦虑症在儿童成长发育的不同阶段是很常见的，预防措施是非常必要的，这可以帮助他们应对和缓解情绪，度过这个转折点。

Tears streaming, mouth wailing, face reddening in fear as the class doors open for the first day of nursery school. Sound familiar? For some parents, such behavior aptly describes this rite of passage for their little ones. Separation anxiety is common at different turning points in a child’s life, and preempting it is important in order to help them cope and transition to the next phase with ease.

儿童分离焦虑的根源

The Roots of Separation Anxiety in Children

这种正常的发育阶段通常会出现在18到24个月间的婴幼儿身上，并可能发展为反复分离焦虑症，这取决于孩子和父母应对的技巧和脾气。

Most common in infants and small children, this normal stage of development typically strikes children between 18 and 24 months and can set the stage for recurring separation anxiety later—depending on the coping skills and temperament of the child and parents.

虽然大多数孩子都有这种心态，但焦虑的性质和程度取决于家庭成员如何处理焦虑。如果孩子的性情敏感而脆弱，那么他们很可能会更容易焦虑，需要额外的指导和支持来疗愈。如果父母自己焦虑，他们很有可能无法面对孩子的崩溃，更无法教孩子适当的应对技巧。这一切都归结于父母如何在自己身上处理焦虑，然后把焦虑投射到孩子身上。

While most kids experience some form of this mind-state, the quality and levels of anxiety depend on how family members handle anxiety. “If the child’s temperament is sensitive and fragile to start with, chances are they will be more prone to anxiety and will need extra guidance and support to manage it,” she says. “If the parents are anxious themselves, it’s likely that they will be unable to be present in the face of their children’s meltdowns and teach them proper coping skills. It all boils down to how the parent handles anxiety within themselves, which then gets projected onto the child.”

用瑜伽来放松孩子的焦虑情绪

Easing Separation Anxiety in Kids with Yoga

瑜伽和正念练习帮助你学会识别你的感受，并在你和你的情绪之间创造一个距离。在做瑜伽的时候，你很难去担心其他事情。

Yoga and mindfulness practices help you learn to recognize what you’re feeling and create a distance between you and your emotions. It’s very hard to worry about other things [while in yoga poses].

Downward-Facing Dog下犬式

尤其对于孩子来说，焦虑可能看起来像是许多东西在身体里。通常情况下会呼吸短促肚子起伏很轻，恐惧或压力会压倒他们的思想，破坏稳定的情绪。下犬式使孩子的上身与下身颠倒，这有助于改变他们的观念，改变他们身体感受的方式和身体功能。 这种姿势不仅有趣，而且双手和脚接触地板接地气，给人一种支持和稳定的感觉。将头部低于膝盖也会使血液和氧气流向大脑，改善脑功能，这往往是被焦虑所扰乱的。这也是一个练习深呼吸，舒缓神经系统的好方法。

Anxiety can look like many things in the body—especially in a child. Often, there’s a shortness of breath or butterflies in the stomach and the fear or stress felt can overtake their mind, disrupting a sense of stability. Turning kids upside down like in Down Dog can help shift their perspective—and the way their body feels and functions. This pose is not only fun but grounding, with both hands and feet touching the floor, providing a sense of support and stability. Bringing the head lower than the knees also changes the flow of blood and oxygen to the brain, improving brain function, which is often interrupted by anxiety. It’s also a wonderful place to practice deep, slow breaths, which calm the nervous system.

Tree Pose树式

在没有焦虑的情况下练习树式，可以帮助建立自信和平衡，这将在焦虑时起到转化焦虑的作用。当生活中出现不稳定和不集中的情绪时，保持静止和找到焦点的能力就会成为一种工具。让孩子做树式将有助于把她的注意力从压力转移到平静和安定。树木象征着身体和思想的力量，这个提醒可以帮助孩子以树一样的品质和能力应对他们的生活或不适应的事情。

Practicing Tree Pose in moments without anxiety can help create confidence and balance that will translate to more anxious moments. The ability to be still and find a focal point can become a tool when life feels rocky and unfocused. Getting an anxious child into Tree Pose will help to shift her focus from stress to calm and stillness. Tree feels like strength in the body and mind and this reminder can help kids approach their lives or uncomfortable situations with the same qualities and abilities.

Mountain Pose山式（图为坐山式）

不用命令或让孩子感到羞耻，山式就可以让孩子体验到身体静止的感觉

Mountain Pose lets a child experience the feeling of stillness in the body—without orders to stop moving or shame for their behavior.

Belly Breath腹部呼吸法

进行简单的呼吸练习，是家庭给孩子们应对任何焦虑的一个工具。腹部呼吸不仅在生理上放慢了速度，还能使神经系统平静下来，而且它给了孩子们一个关注点以便他们摒除杂念。

Practicing simple breathing exercises as a family gives kids a tool they can use in any anxious situation. Belly breathing not only physiologically slows them down and calms the nervous system, but it gives kids something to focus on so they can let other things go.