November break is here! Parents are looking for camps, activities, something for their children to do during this time. I believe physical activity is crucial for our youth. It provides them with an outlet for their emotions and feelings; additionally, the opportunity to be present, which is where we experience the least amount of stress!
I’ve noticed some parents on social media are asking what’s available for their children to participate in this week. I realize that this is a tough time for parents due to work and prior commitments. It can be tough (or impossible) for parents to take time off to be with their children. I feel your pain!
Our children’s mental health is just as important as their physical health. This week could be the perfect opportunity to make new family routines and incorporate different activities that encourage mental and emotional well-being. Engage in activities that aid in fostering compassion and forming connections with your child.
I’d like to help with this! There are certain routines that we can implement into our daily lives as a family. It takes barely any time out of your day, and the benefits are HUGE! Practicing these techniques as a family will not only be beneficial for your child but can also make an impact on your mental health.
1) Breathwork – conscious breathing should always be the foundation for alleviating stress, worries, anxiety, and living a more mindful, balanced life. It’s the one thing we can return to over and over again when life becomes challenging. It signals to the body that everything will be okay. Begin with making this part of your morning routine. Sit together, close your eyes, and just breathe. Begin with one or two minutes - you may put relaxing music on if you choose; it definitely helps! When first introducing breathwork to children, begin with breathing in for the count of 3 – hold for 1 – and out for 3. You may initially start with five rounds and then continue with slow, natural breaths. It’s the best way to start your day on a positive, calm note. During the day, if you notice your child becoming anxious or overwhelmed, remind them to sit and do their breathing. Bedtime is also an excellent time to do some breathing; it relaxes us and transitions us into a peaceful night’s sleep.
2) Affirmations – Affirmations are positive statements, usually said in the first person. For Example, “I am enough, I believe in myself, I am in control of my feelings.”
Affirmations are a technique to stop negative thoughts and shift the focus onto our positive attributes. It’s an excellent tool to help children (actually to help all of us) develop self-worth and self-love. For younger children, we can begin with a little art project. Purchase some recipe cards, write an affirmation, and decorate them. Older kids can write them out on paper or in a special journal. Get them to put the written affirmations up in their room, and encourage them to repeat their affirmations in the morning, night, or any time they need a boost of confidence. Add to your affirmations or change them at any time. Repeat affirmations daily; consistency is key!
3) Gratitude – gratitude is a feeling; it’s an emotion. It’s that warm feeling you get inside when you’re showing kindness to another. Gratitude instantly changes our energy. It’s impossible to be angry and grateful at the same time. You can practice gratitude as a family in many ways. Once a week you can sit in a gratitude circle and go around to each family member, stating what you’re thankful for. Or you may choose to go around the dinner table and say a couple things you were grateful for that day. A gratitude jar is also lots of fun! Every day each member writes on a piece of paper what they’re grateful for, puts it in a jar, and at the end of the month read them together as a family.
4) Meditation – Meditation is the greatest gift we can give to ourselves and our children. In my experience, children love to meditate. It takes the children on a journey that lights up their senses, explores their imaginations, and takes them down the path of self-discovery. Our children are constantly bombarded with sights, sounds, and screens. Meditation counterbalances all that frantic energy with stillness. It quiets the mind chatter and helps us become more aware of our thoughts - this is when children begin to understand their thoughts and feelings and, more importantly, communicate them in a healthy way. It's proven to decrease stress and anxiety when practiced regularly. Reading a meditation to your child at bedtime is the best place to start. I have many different meditations in my book that are 5-10 minutes long. There are free audio versions on my website.
I could go on and on with different strategies and techniques, but I think this blog is long enough now! I can’t begin to tell you how passionate I am about getting these tools to children. I know how valuable they are. I also know that they absolutely work when practiced consistently. I’ve only mentioned a few ideas here. There are many more gratitude exercises, mindfulness techniques, meditations, tips on discussing anxiety with children, and ways to teach children how to change bad thoughts into good thoughts in my book, “Empowering our Future,” which is available on Amazon and Kobo. Also, there is a direct link to purchase on my website.
My hope is that you will use this time to make new family rituals and routines that provide our youth with the strategies needed to become more resilient and prepared to deal with the roller coaster of life!
Until next time…all my support!