Why Do I Like These 'Tools?'
- Low or no cost
- Minimal or no equipment needed
- Low time commitment (They range from a couple of minutes to an hour or so. The important thing to remember is that ANY time spent doing these things is healthier than NO time spent.)
- Easy (You just do your best! There is absolutely NO pressure to get it "right!" You just accept the experience as it is without judgement. In a world where judgement is so easily shared, I love a good break from it.)
- Good for all ages, body types, and cognitive levels (There are adaptations for all to experience benefits at their level.)
- Research-based (They have been scientifically studied and proven beneficial.)
- Improve physical and mental health
Tool 7: Get OUTSIDE
There is a growing body of research that shows when people connect and immerse themselves in nature, it can reduce anxiety, stress, and discontentment while increasing mental clarity.
Do I need any equipment?
No, but certain activities will require some common sense precautions such as sun screen, a bike helmet, letting people know where you are planning to go and when you'll be back, etc.
How much time will I need?
It is recommended that you spend 60 minutes a day, but any time is better than nothing.
How do I do it?
There are many ways to get outside and reap some of these benefits for mental and physical health. Here is a list to jumpstart your enjoyment of our natural world and some articles that discuss the research and health benefits further:
- Take a walk in a local park (local park list)
- Hike in the woods (state parks link)
- Play a sport (toss a ball, kick a soccer ball, etc.)
- Go fishing (Don't forget to get a license)
- Camp in the backyard or a campground (Check michigan.org or DNR Michigan)
- Try geocaching
- Ride your bicycle
- Articles
Tool 6: Gratitude Journaling
Scientists are finding that people who practice gratitude consistently report a host of benefits:
- Stronger immune systems and lower blood pressure;
- Higher levels of positive emotions;
- More joy, optimism, and happiness;
- Acting with more generosity and compassion;
- Feeling less lonely and isolated.
Do I need any equipment?
Paper and a writing utensil are the very basics! You could use a special notebook if you like. Or you could print out (on special colored paper I would recommend) the guided gratitude journal that I have created here or one by Mayo Clinic. Or try getting started with this online gratitude journal for free.
How much time will I need?
Roughly 5 minutes a day.
How do I do it?
List 3-5 things you are grateful for each day. It is that simple. If you are using the guided gratitude journal I created above, it lists topics such as Obstacles you have overcome, Important people, Things that make you laugh, Things you know how to do and more. This can be a useful tool when you are just getting started with gratitude because it gives you some guidance and isn't quite so open-ended. Remember that the more specific the item you list is, the better!
You can increase health benefits by including these things into your gratitude practice:
- Focus on what you have
- Be kind
- Be mindful (in thinking about the here and now)
- Share with others why you are grateful for them (in person, videochat, or phone are best but any way to communicate it is good!)
Here is a video about the science of gratitude to explain the why.
Tool 5: Visualization
Sometimes it is helpful to 'see' things in a different way. There are several different kinds of visualization. Professional athletes will often 'see' themselves winning or completing their event with the best outcome. The type of visualization here is a little different, although each has its' place. Below are examples of two ways to decrease anxieties about problems or situations. One will have you picture a problem disappearing, the other will just have you setting a scene of peace and tranquility for relaxation.
Do I need any equipment?
No.
How much time will I need?
Again, as long as you need. It is likely to take 5-10 minutes.
How do I do it?
Type 1:
- Close your eyes (if possible) and think of the problem you have. Now imagine giving that problem a color.
- Place that colored problem in a bubble.
- Imagine that bubble taking on that color as well and with each exhale (deep or regular) the bubble drifts farther and farther away from you.
- Watch as the bubble is getting smaller and smaller, until you almost can't see what color it is anymore.
- Then finally watch it disappear, far away from you.
- Close your eyes (if possible) and think about a place that you love. A place you feel safe, comfortable, and relaxed. Maybe even a place you have fun. (e.g. Mine is often the beach.)
- Think about what you see there. (e.g. The frothy waves darkening the sand along the shoreline. The white sand, gently blowing grasses, brightness of the sun, seagulls flying over the turquoise waters, etc.) Be detailed.
- Think about what you hear there. (e.g. The gulls calling to one another, the waves hitting shore, the gentle wind in my ear, etc.)
- Think about what you feel there. (e.g. The warmth of the sun, the breeze, toes in the gritty, warm sand, the plush of a soft beach towel, etc.)
- Think about what you smell there. (e.g. The moisture in the air, warm sand, fabric softener from the towel, sunscreen, etc.)
- Think about what you taste there. (e.g. A popsicle or citrus-infused ice water, etc.)
- This is your 'happy place.' You can call it something else if that sounds hokey to you, 'peaceful/safe/fun place...' You have a ticket to your happy place any time you like.
Tool 4: Deep Breathing
I know it sounds simple, but it works. When we get agitated or upset, we will begin to take short, shallow breaths. This further compounds the original problem because our brains are now getting less oxygen to the frontal lobe (decision-making portion). You can see why this would be a faulty combination.
Being upset + Less than optimal decision-making = Reactive Decisions
Taking 10-15 (sometimes 3-5 with smaller children) DEEP, SLOW breaths will halt that trip down Poor Decisions Avenue and help us to actually come up with a solution rather than just reacting.
Do I need any equipment?
No.
How much time will I need?
As long as you need. Probably 2-5 minutes.
How do I do it?
Try to close your eyes if you can. No problem if you can't.
Close your mouth and begin by breathing in slowly and deeply through your nose.
Try to think about your lungs like a glass. With each breath in, you are filling that glass to the top with water. When you exhale, you are emptying that glass completely.
You may even watch your chest rise as you fill your lungs and feel your stomach/diaphragm push out all the air on the exhale.
While breathing you may want to think about a safe, calm place. It is up to you to choose what feels right.
KEY: For smaller children, I will often have them imagine they are blowing bubbles. They are trying to make the biggest, most gigantic bubble in the world! In order to make this bubble, you have to blow very slow and for a long time so the bubble doesn't burst while being 'created.'
Tool 3: Meditation
There are many proven benefits to meditation, including improved physical and mental health (e.g. pain reduction, cholesterol reduction, lower blood pressure, immune system boost, increase self-esteem, alleviate mild depression, improve concentration and work habits, and the list goes on). There has been a fair amount of research done by reputable institutions, including Harvard, to support these findings.
To read more on the benefits of meditation, try these websites:
http://www.meditationoasis.com/about/benefits-of-meditation/
http://www.sedonameditation.com/meditation-research.html (BONUS-This site gives the reference to the article from the formal studies)
http://www.health.harvard.edu/blog/mindfulness-meditation-improves-connections-in-the-brain-201104082253
http://www.hms.harvard.edu/hmni/On_The_Brain/Volume12/OTB_Vol12No3_Fall06.pdf
Do I need any equipment?
No. You can use apps or podcasts to guide you through, but you really only need to be still. It couldn't hurt to have a quiet room and some sort of gentle timer so that it alerts you when your chosen amount of time has passed.
How much time will I need?
You get to pick. I would suggest trying for 2-5 minutes and gradually increasing your time to 20-30. This depends on age and tolerance. You know yourself or your child best, so choose accordingly.
How do I do it?
1. Sit with a straight back (in a chair or against a wall on a pillow is fine). Try to be comfortable and still during your meditation.
2. Here is where you get to choose which type to do...
a. Focus on one thing (e.g. your breath). Listen to it come in and go out. Feel it against your upper lip. Notice if your mind wanders. No big deal. Just focus again on your breath.
b. Focus on a word or mantra (e.g. Peace, Love, Kindness, Warmth, Calm, Gratitude, or etc.) of your choosing. Repeat this word gently inside your mind over and over, using all your focus on that word. If you get distracted, it is no big deal. Just focus again on the word or mantra until your meditation is complete.
3. KEY: Everyone gets distracted. It is OK. Just gently and kindly refocus yourself without scolding.
4. NOTE: There is also the "silent mind" type. This is more challenging, but the idea is to think of nothing at all. You are to view your thoughts as separate from yourself and choose to "toss them away" when they come in. I am not a good resource on this because I am still struggling with the first two types.
Tool 2: Progressive Muscle Relaxation (PMR)
Everyone experiences anxiety at some point. This is a good tool for children (or adults) to use when they have test anxiety, everyday anxiety, or something more chronic. PMR is simply the process of focusing on yourself while progressively going through each muscle group of the body and tightening them, releasing them, and noticing the difference. It makes the connection between mind and body for children and enhances their sense that they can control their anxieties independently.
Do I need any equipment?
My favorite 'equipment' for this practice is the book Ready Set Relax by Roger Klein and Jeffrey Allen. It has many scripts to follow to guide children through different types of imagery and alertness. I have used it with students up through high school age and most students love it.
How much time will I need?
It varies. Many scripts take between 5-15 minutes. Take as much time as fits the need.
How do I do it?
Here is a link to a sample script.
http://childrenwithanxiety.com/articles-resources/how-to-teach-children-progressive-muscle-relaxation
Tool 1: Yoga
I would describe yoga as the practice of stretching, holding poses/body postures, and breathing. The most important of which is breathing. Everyone has different body structures, so the poses/postures/stretches may look or feel different to each person. This is an experience practice. You get to just try things out, increase your physical strength and decrease stress.
- KEY: You must not be hard on yourself or you are missing the point of yoga entirely. Just be where you are, who you are, and notice how you feel in each moment. For me, yoga has meant increases in self-acceptance, self-esteem, strength of body and mind.
http://www.mayoclinic.com/health/yoga-for-kids/my01401
Do I need any equipment?
Not really, but having a yoga mat is helpful. You may also prefer a class, video, or app to guide you through a practice.
How much time will I need?
It will vary depending on the class, video, app, or however long you decide to practice on your own!
How do I do it?
There are classes you can take within our local community. There are also videos and apps that can be useful too. Here are some places to start...
- Local Classes
- Videos
- Apps
http://itunes.apple.com/us/app/short-sequence-kids-yoga-journey/id418209496?mt=8 o