Happy Back to School! Whether it is remote or in person, I am so excited to see your children again. We will get through this learning curve together!
One topic that comes up frequently with transitions in life, like restarting school after such a long break in the routine, is anxiety- sometimes it looks like stomachaches, nausea, headaches, dizziness, irritability, wanting to avoid situations (or school) entirely, etc. I am a big believer in diaphragmatic breathing as a calming strategy. Try these tips at home:
- Put one hand on your chest and one on your tummy, above your belly button. Sit up straight or lie flat. Breathe in for 3 seconds through your nose and imagine filling up a balloon in your tummy. You'll know you're doing it right if the hand on your tummy goes in and out as you breathe, but the hand on your chest stays where it is. Breathe out slooowwwllly and try to exhale longer than you inhale- can you exhale for 5 seconds?! Try! Repeat for 10 cycles and see how you feel.
- Trace an 8 with your finger (on a table, on your palm, in the air)- breathe in while you trace the top of the 8, breathe out while your trace the bottom of the 8. Try breathing out longer than you breathe in.
- Put some lotion or essential oil in your palm, rub your palms together, and make a tent with your hands over your nose. Take 10 deep breaths, inhaling the good scent.
Students have Calm Classroom daily, which gives them an opportunity to breathe deeply and get grounded- even with a mask on. Ask them about which Calm Classroom activity they did today! There are also great, kid-friendly apps for breathing, guided imagery, yoga, and meditation you can try, like Calm, Stop Breathe and Think, Headspace, etc. I also like GoZen videos on Youtube. I've added the links to this site under Helpful Links.
Please let me know if you need support during this time. We can do this!