Blog
Back To School
August 27, 2021
We are all in anticipation on how our new normal will be for our students going back to school. The good news is that students will be back to live in person school very soon throughout Oregon. Teachers and school administrators are ramping up to accommodate those students who are hesitant to be in large group settings and may be worried or anxious about wearing masks during the school day. Counselors, wellness staff, and school based therapists are working hard to make the transition back to school as seamless as possible with the introduction of calming tools, mask breaks, and breathing exercises.
I hope to share tips on calming tools each week for students to practice and see what works for them.
Please stay tuned!
Stress Management
August 26, 2021
Stress begins when the picture in your mind does not match what is currently happening in your life. Your ability to shift from stress to calmness and change the picture in your brain, first begins by identifying and naming your feelings, such as anxiety, frustration, anger, fear. Next, after you identified your feeling, take a deep breath. Inhale in for a count of four, hold for four and exhale for a count of six, and repeat this breathing method for a minute or two. This helps your brain and mind clear and reset. Now you are ready to make a plan, choose a feeling that you want to have, such as calm, peaceful, carefree, take action and focus on one task at a time!
What is Mindfulness?
August 23, 2021
Mindfulness is a practice of purposefully bringing yourself into the present moment without judgement of what you are thinking, and accepting what is happening right now. Sounds easy enough, but it does take some practice. Here’s some examples of past and future thought patterns that typically occur.
The Past
You are thinking about what happened yesterday, an argument with a friend. You cannot change this past occurrence however by keeping this past experience in the present moment, keeps the experience alive and this thought ruminates in your body.
What to do in the present moment:
First, recognize the thought, “I’m thinking about what happened yesterday.”
Then take action of what you can do in the present moment. “I’ll call my friend and apologize for how I acted yesterday.”
To stay in the present moment is to focus on the actions that you can take now.
The Future
You're thinking about an event that you are attending tomorrow. You begin to worry and become anxious and this becomes overwhelming.
What to do in the present moment:
First, stop and take a deep breath, inhale and exhale slowly.
Then recognize your thoughts “I’m worrying about the event tomorrow.”
Now focus on a plan for tomorrow, and take action by writing it out or another way to remain in the present moment.
The Present Moment - A Gift
Mindfulness involves recognizing your thoughts, not judging them, then taking action in the present moment, now. It’s a gift!
Self-Care Practices
August 16, 2021
Self-care is what you do on a regular basis to maintain and enhance your well-being. Here are some life areas to consider to include in your self-care practices: workplace/professional, physical, mental, emotional, spiritual , and interpersonal/relational.
Now, let’s create a self-care plan. In each of the above life areas, list at least one activity to include in your self-care plan. Here are some examples:
Workplace/Professional: Take scheduled breaks during your work day. Get up from your desk and walk around the office or go outside to clear your mind.
Physical: Go to the gym or take an online exercise class. Put your legs up the wall or do a simple yoga pose.
Mental: Read a good book. Do a crossword, sudoku, or a puzzle.
Emotional: Do some journaling about your feelings. Draw a picture of your favorite place.
Spiritual: Write 5 things that you are grateful for.
Interpersonal/relational: Call a friend or family member.
Compassionate self-care recognizes that all humans have problems and we all make mistakes. Be more compassionate with yourself by treating yourself as a friend in need during a difficult time.
What can you say and do for yourself to show compassion and understanding?
Create a self-care plan today and be compassionate to yourself!
Addressing Your Fears
August 9, 2021
We all have fears, some fears are more paralyzing than others. Here are some steps in addressing your fears.
First, write down all your fears. Once you see them on paper you can determine if they are your fears or fears that you inherited from a parent, sibling or friend. Cross out the fears that do not belong to you.
Now decide if these fears are realistic. If the fear is a valid concern, circle it. The next step is to determine if the fear is causing you stress or distress. If your fear causes you distress, find some safety protocols to protect yourself and be safe. You may need to seek help. If the fear causes you stress, acknowledge the stress can be healthy. You can address it with a plan of action that you can do today (in the present moment) and build a life that you want.
Adapted from Edith Eger’s book, “The Gift.”