Greetings,
Even though we can't control a lot of what's going on right now, we can control how we choose to cope with it. It could be the difference between this event leaving long-lasting evidence of trauma in our bodies and minds, or us gaining new mental health resilience skills to carry with us in our bodies and minds.
Over the past couple of weeks, I have been encouraging TCS students and families to incorporate 30-60 minutes of movement into their daily routine, as well as a minimum of 5-10 minutes a day of "stillness." While I know meditation isn't for everyone, there are many different ways to be still (and give your brain some exercise) that could work for you. Check out my video "Stillness = Chillness" below for ways to introduce stillness "activities" to kids. We use them daily K-6 at TCS.
***For an extra easy start, try "Airtime Space" on GoNoodle!
You can also check out my "Get Moving!" video below for information on building movement into your daily routine.
Even though we can't control a lot of what's going on right now, we can control how we choose to cope with it. It could be the difference between this event leaving long-lasting evidence of trauma in our bodies and minds, or us gaining new mental health resilience skills to carry with us in our bodies and minds.
Over the past couple of weeks, I have been encouraging TCS students and families to incorporate 30-60 minutes of movement into their daily routine, as well as a minimum of 5-10 minutes a day of "stillness." While I know meditation isn't for everyone, there are many different ways to be still (and give your brain some exercise) that could work for you. Check out my video "Stillness = Chillness" below for ways to introduce stillness "activities" to kids. We use them daily K-6 at TCS.
***For an extra easy start, try "Airtime Space" on GoNoodle!
You can also check out my "Get Moving!" video below for information on building movement into your daily routine.
After speaking with a GWRSD consultant about concrete ways to empower my students/families to shield themselves from the potential trauma of our current global health crisis, I started scouring my resources for ideas. After pouring over a ton of material, I've narrowed it down to my ten favorite (in my opinion best for our specific community). Many were pulled from a Psychologist, currently practicing in NYS that wishes to remain anonymous:
- Create and evolve your routine - Write a schedule that is varied and includes time for work as well as self-care (time to chill and time to get active). Consider adding a time to remind yourself that this is all temporary. Get outside (safely) at least once a day.
- Reach out to others - Try for once a day, 30 minutes or more. Don't forget to do this for the children as well. Try and connect them with their friends via FaceTime, Zoom, etc.
- Hydrate/Eat well - This one may seem obvious, but stress and eating often don't mix well, and we find ourselves overindulging, forgetting to eat, or avoiding food! Drink plenty of water, eat something nutritious, maybe learn to cook something new.
- Develop a Self-Care Toolkit - Whatever helps you find your chill, keep your cool, scratch that itch, whatever you call it! A lot of successful Self-Care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement), and proprioceptive (comforting pressure). An idea for each: a soft blanket, hot cocoa, photos of vacations, comforting music, lavender oil, small swing or rocking chair, weighted blanket.
- Everyone needs a retreat space - Space may be at a premium, but everyone needs a place to go chill before they lose control of their emotions. Perhaps a good place for your self-care toolkit to be. *See my post on Cool Down Corners to help your child with this step.
- Expect behavior issues with children, and respond gently - We are all struggling with disruption in routine, none more than children, who rely on routines constructed by others to make them feel safe and to know what comes next. Expect increased anxiety, worries and fears, nightmares, difficulty sleeping, testing limits, and meltdowns. Do not introduce major behavioral plans or consequences at this time, hold stable and focus on emotional connection. Focus on safety and attachment. Focus on giving respect and getting respect.
- Notice the good in the world, the helpers - There is a lot of scary, negative, and overwhelming information to take in regarding this pandemic. There are also a ton of stories of people sacrificing, donating, and supporting one another in miraculous ways. Listen to your man Mr. Rogers.... Look for the helpers.
- Find something you CAN control, and control the heck out of it - In moments of big uncertainty and overwhelm, control your little corner of the world. Organize whatever you see fit, purge that closet, group your toys, etc. It helps to anchor and ground us when the bigger things seem chaotic.
- Find short and long-term projects, and dive right in - Now is the time to learn how to play the keyboard, put together a huge puzzle, start a 15 hour game of Risk, paint a picture, read a book series, crochet a full body suit, finally figure out how to solve a Rubix Cube, whatever floats your boat. The purpose is to gain confidence through competence. When we learn new/challenging things we are creating new connections between our neurons and growing our brains! This is a great opportunity to have your child try that new household responsibility they've earned ;)
- Find the Lesson - The whole crisis can seem sad, senseless, and at times, avoidable. When psychologists work with trauma, a key feature to helping someone work through said trauma is to help them find their agency, the potential positive outcomes they can effect, the meaning and construction that can come out of destruction. What can each of us learn here, in big and small ways, from this crisis? What needs to be changed in ourselves, our homes, our communities, our nation, and our world?
Lastly, I want to share a great resource from Harvard's Center on the Developing Child about Toxic stress and how it can impact the physical and emotional development of children. Click here for Toxic Stress 101