Spring is a time of new beginnings, growth and joy. This year however, amidst the outbreak of COVID-19, the season holds uncertainty, fear and anxiety for many. We are experiencing the loss of routine, safety, celebration, freedom and connection in our homes and in our communities. As we navigate the challenges and changes of this unprecedented time, gently encourage yourself through this transition by reframing this as an opportunity to find hope and healing.
Below are a few ways we can foster hope in ourselves and in our children:
Breathe. Your breath is always there for you. Find a comfortable spot and close your eyes. Gently feel your breath slowly move in and out, in and out, in and out. Deep breathing can be grounding and centering. The more we practice it, the more our bodies become attuned to returning to a state of calm. You may find it helpful to start a breathing practice in the morning before getting out of bed and at night before going to sleep. While breathing, focus on a positive word or phrase such as: love, kindness or peace. Another way to begin mindful breathing is with a box breathing exercise. You can engage your children in this by having them draw their own breathing box or breathing star, triangle or another deep breathing exercise that resonates with them like the ones found at: https://copingskillsforkids.com/deep-breathing-exercises-for-kids. They can draw them using their favorite colors or colors that they associate with feelings of calm and relaxation.
Journal. Writing has long been a therapeutic practice of processing thoughts and feelings. As our minds have been swirling these past few weeks, take a few minutes each day to think about who, what or where you found moments of gratitude. The benefit is instantaneous. Cultivating gratitude fosters resilience, enhances empathy, increases energy, brings you to the present, improves physical health, elevates mood and increases patience. This 7-day gratitude journal from www.therapistaid.com is a wonderful resource for children or adults that gives you 3 writing prompts each day: Gratitude Journal
Create. Plant what you want to see grow. We have the power to cultivate positivity in our minds. Create a garden of positive plantings with coloring or craft supplies like one pictured here:
Exercise: Physical activity has many health benefits including the release of endorphins that naturally generate feelings of happiness and relaxation. Taking a walk, bike ride, or hike connects us with nature; engaging in a virtual yoga or cycle class connects us with others; even doing some gentle stretching connects us with our breath. Other ways to engage your children may be through a game of “Simon says”, a homemade obstacle course, or games of tag or hide and seek outside.
Connect: Zoom, FaceTime and Skype are wonderful ways to connect with those near and far. You can also find a printable postcard from www.therapistaid.com to send to friends and family here: Post Card Activity
Keep it Simple. As we navigate uncertainty together, keep it S.I.M.P.L.E: Safe. Intentional. Movement. Possibility. Love. Embrace.
Below are a few ways we can foster hope in ourselves and in our children:
Breathe. Your breath is always there for you. Find a comfortable spot and close your eyes. Gently feel your breath slowly move in and out, in and out, in and out. Deep breathing can be grounding and centering. The more we practice it, the more our bodies become attuned to returning to a state of calm. You may find it helpful to start a breathing practice in the morning before getting out of bed and at night before going to sleep. While breathing, focus on a positive word or phrase such as: love, kindness or peace. Another way to begin mindful breathing is with a box breathing exercise. You can engage your children in this by having them draw their own breathing box or breathing star, triangle or another deep breathing exercise that resonates with them like the ones found at: https://copingskillsforkids.com/deep-breathing-exercises-for-kids. They can draw them using their favorite colors or colors that they associate with feelings of calm and relaxation.
Journal. Writing has long been a therapeutic practice of processing thoughts and feelings. As our minds have been swirling these past few weeks, take a few minutes each day to think about who, what or where you found moments of gratitude. The benefit is instantaneous. Cultivating gratitude fosters resilience, enhances empathy, increases energy, brings you to the present, improves physical health, elevates mood and increases patience. This 7-day gratitude journal from www.therapistaid.com is a wonderful resource for children or adults that gives you 3 writing prompts each day: Gratitude Journal
Create. Plant what you want to see grow. We have the power to cultivate positivity in our minds. Create a garden of positive plantings with coloring or craft supplies like one pictured here:
Exercise: Physical activity has many health benefits including the release of endorphins that naturally generate feelings of happiness and relaxation. Taking a walk, bike ride, or hike connects us with nature; engaging in a virtual yoga or cycle class connects us with others; even doing some gentle stretching connects us with our breath. Other ways to engage your children may be through a game of “Simon says”, a homemade obstacle course, or games of tag or hide and seek outside.
Connect: Zoom, FaceTime and Skype are wonderful ways to connect with those near and far. You can also find a printable postcard from www.therapistaid.com to send to friends and family here: Post Card Activity
Keep it Simple. As we navigate uncertainty together, keep it S.I.M.P.L.E: Safe. Intentional. Movement. Possibility. Love. Embrace.
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