Mindfulness Meditation video for kids click here.
A guide to anxiety video for kids click here.
Tips for difficult stressful times download here.
Tips for difficult and stressful times
Taking deep, long breaths into your abdomen is helpful in inducing the relaxation response as it activates your parasympathetic nervous system. Do this for at least 5 minutes (the longer the better). After a few minutes you will be more relaxed and you might start to feel tingling in your body, which is a good sign that you are bringing more oxygen into your body.
2.Move Your Body
When you move your body, you are helping the body burn off excessive cortisol that is running through your system and makes you anxious and stressed. Any type of movement will help, such as taking walks, doing yoga, or going to the gym. You might have to lock your room to feel safe to just let your body move in a way that it wants to, knowing that you will not be disturbed or seen. It’s really freeing and fun to dance “like no one is watching,” and it will help you to quickly feel better.
3.Take it One Day at a Time
It’s easy to feel overwhelmed when you think about all the different things you must do in order to get your life back into balance, like searching for a new job, moving, starting a new life, or dealing with the death of a loved one. In such times, it is best to just focus on what needs to be done today and not focus on all the tasks that lie ahead of you. You have the resources and the capacity to deal with what is happening right now, so keep focusing on the present and take it one day at a time.
4.Visualize a Better Future
If you are good with visualization and imagination, try this tip. First, make a list of all the good things, experiences and people that you want to bring into your future. Try to be as specific as possible and resist the urge of your mind trying to figure out the “how,” or telling you that it is not possible. Once you have written down how your wonderful future could look like, take a few minutes and close your eyes. Try to see the future in as much detail as possible. Most importantly, try to get into the feeling of how you will feel like once this new future has materialized.
5.Ask Your Angels for Help
Many people I work with tell me they believe in having a guardian angel that protects them and guides them through life. Maybe you don’t necessarily believe in angels, but you believe in something higher than yourself like the Universe, God or even Nature. If so, you can connect with what you believe in and ask for help. Often, we simply forget to ask for help, and doing so can help you to not feel so alone and feel supported no matter your circumstances.
6.Talk to Yourself
Whenever you feel stressed, chances are that your mind is running amok and will go into the worst possible scenarios for your future, to protect you from further hurt. That’s when “talking to yourself” in a soothing way can help you to calm down. Of course, you don’t need to literally speak to yourself, but deliberately thinking and reminding yourself that you are safe, loved and protected will help your nervous system to relax.
7. Reach out to Your Friends
We often think we are strong enough to handle everything on our own. We don’t want to burden our friends with our problems as we might fear being judged, or that we are pushing people away by sharing our fears and worries with them. However, most of the time, the opposite is true. By reaching out to your friends and asking for help, your friends might feel more connected to you since you are sharing with them openly and from your heart. When you are vulnerable, you are opening yourself up and are showing that you trust them. Doing so will help them feel more open towards you and since most people love to help, often times they will offer support. Reaching out to someone else in times of great distress and change can not only make you feel more connected to others, it will also help you navigate difficult times much better. We humans are inherently social creatures and are not meant to handle everything on our own. Of course, sometimes it will be necessary to also enlist professional help from a therapist. There is no shame in asking for help. It is actually a wise thing to do as you will be able to bounce back much quicker than trying to figure it out all on your own.
8. Distract Yourself
When everything gets too much and your mind thinks about your problems all day long, it is easy to feel overwhelmed and thinking that you can no longer cope. If this is the case, one of the best things you can do is to simply distract yourself. You can’t figure out everything today, so simply letting things be for a while will recharge your batteries. It can be a healthy step to take a time-out and to do something good for yourself. Distract yourself with a funny movie, go see a friend, read a good book, or treat yourself to something special. Giving yourself a break from the drama will allow your body to calm down and help you sleep better so that you can tackle your problems with more energy the next day.
Thousands of studies have proven the benefits of meditation on your mind, nervous system and body. However, when you are in fear mode and your mind is racing, you might be wondering how you can still your mind and get quiet. If you are really stressed out and overthinking things, I suggest you do a certain meditation where you not necessarily are trying to “not think.” Instead, you are using your imagination and your emotions to quickly bring your body back into a state of calm and rest.
Here is how it works:
First, bring your attention to your heart area.
Pretend like you are breathing in and out “through” the heart.
Do this for a few minutes.
Once you have established a connection with your heart, recall a time in your life when you felt happy, safe or joyful.
Try to get into the memory as much as you can while keeping focused on your heart area. Allow your body to remember the positive feelings and emotions.
Don’t push it but simply allow them to arise. I am writing “allow” intentionally here because you can’t force yourself to feel something, but you can make an invitation to your body to re-experience these wonderful emotions. When you do so, you can relax into the feelings. Don’t worry if you can only feel the emotion slightly. Over time and with some practice, you will be able to feel them stronger. While you focus on the positive emotion, always keep your attention on the heart area.
10. You Are Not Alone
Remembering that you are not alone on this journey and that this is just a difficult phase in your life might help you get a more positive outlook on life. Nothing ever stays the same and life is always changing. In this sense, remind yourself that this shall pass too! You are a soul on this planet having a human experience that is often intense and difficult, but what you truly are can never be wounded and hurt, as you are love itself.