Breathing to the Rescue!

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We all know that breathing is a required action to stay alive, but did you know it can be important HOW you breathe? Scientific America published an article explaining how the sympathetic and parasympathetic systems react to our breathing which directly impacts your mood. 
      
Everyone knows that emotions affect the body. When you are happy, for instance, the corners of your mouth turn up automatically, and the edges of your eyes crinkle in a characteristic expression. Similarly, when you are feeling calm and safe, at rest, or engaged in a pleasant social exchange, your breathing slows and deepens. You are under the influence of the parasympathetic nervous system, which produces a relaxing effect. Conversely, when you are feeling frightened, in pain, or tense and uncomfortable, your breathing speeds up and becomes shallower. The sympathetic nervous system, which is responsible for the body’s various reactions to stress, is now activated. Less well known is that the effects also occur in the opposite direction: the state of the body affects emotions. Studies show that when your face smiles, your brain reacts in kind—you experience more pleasant emotions. Breathing, in particular, has a special power over the mind.
     
When should I do this? The best time to apply slow-breathing techniques? One is during occasional episodes of stress—for example, before taking an exam or competing in a sporting event.  Practice the techniques with regularity during the day, during breaks, or at moments of transition between two activities: you simply stop to adjust your posture and allow yourself a few minutes of quiet breathing. Practice them as part of your sleep routine to help with insomnia and improve the quality of sleep. 
    
 What breathing techniques are they talking about? Two commonly known are:
-   “365 method”: at least three times a day, breathe at a rhythm of six cycles per minute (five seconds inhaling, five seconds exhaling) for five minutes. And do it every day, 365 days a year. 
-   Box Breathing: 1 slowly exhale to empty your lungs 2 Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head. Feel the air fill your lungs, one section at a time until your lungs are completely full and the air moves into your abdomen. 3 Hold your breath for another slow count of four. 4 Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs. 5 Hold your breath for the same slow count of four before repeating this process. Here is the entire article including a guided video for Box Breathing.  
- Here are 10 more breathing techniques including how each affects your physiology and how to do them. 
    
 Why again is how I am breathing so important? Slow-breathing techniques may help manage chronic anxiety and insomnia when practiced regularly. Breathing exercises also help to counter the accumulation of minor physical tension associated with stress. Some studies even suggest that in addition to providing immediate relief, regular breathing exercises can make permanent changes in the brain circuits defending your body against stress and improve your immune system. 

Need to contact your School Counselor for more ideas? You can find our contact information to the right=>

A Conversation to Parents about How Uncertainty Affects our Brain Function by Becky Bailey

I am a person who thrives on information. I find comfort in the knowing, and this new situation has added anxiety for me because there is simply so much unknown. Becky Baily is the founder of Conscious Discipline and did a webinar about how the 'unknown' affects our brain function and chemistry. She also talks about children and how 'unknown' affects their brains differently than our own as adults and ways to help them.

The Conscious Discipline site is offering many free opportunities for parent and educator learning through June 30th. This is an amazing resource and even more amazing that it is free right now. Some of the resources include 4 Tips for Successful Home Learning,  Responding to Disruptive Smaller Children at Home, Answering Children's Difficult Questions and so much more. I encourage you to take the opportunity to see what resource(s) may be offered that fit your family.

Please reach out to your School Counselor if you need additional support. You can find our contact information to the right of this blog.

6 Ways to Help Your Child Manage Their Anxiety During COVID-19 By American Psychological Association

           

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     We are all feeling the stress of the changes to our 'normal'. Anyone who says they are not being affected is not being truthful. This statement goes for our children too; both young and old. We can do our best to shield them from the ongoing Pandemic, but the change in how we live our daily life can be missed by no one. Our Parent Book Study this week on 'Parenting with Love and Logic' made this observation even more clear. There was a lot of discussion around talking with our children no matter their age. The children that seem to be handling it best, may actually be the ones who most need this talk. 
      If you missed the first session, please join us next week on Tuesday at 8pm. You can sign up here. Also great news!  If you missed registering for the course, or know someone who might benefit from learning the Love and Logic parenting method, they have extended their offer for the Free Parenting Course.  Interested individuals now have until May 15th to register. Click this link to register for the course. (On May 16th it returns to regular price- $99.) 

The American Psychological Association has these 6 suggestions for parents: 

1. Remain calm and reassuring
Your children are watching you, even the smallest of babies can feel and see your reactions. They will take cues for how to respond directly from what they see you do. Be aware of your behaviors and think about how your reactions may influence your child. 
2. Be open and honest
Even though you may fear that talking to your child about the pandemic will increase their worries, bringing difficult topics into a conversation can actually help to quiet stressors, as children can imagine scenarios far worse than reality. Sharing factual and age-appropriate information will help them put the situation into perspective.

3. Keep a routine
Research suggests that children benefit from schedules and productive activities, so plan activities that will create structure and fun memories. Research has also found that spending time in nature has multiple positive effects on children’s physical and mental health. So it would be good for the whole family to spend time outside by taking a walk or riding bikes in the neighborhood. You can reread Your Friend the Daily Schedule from an earlier post by Mrs. Brun for more suggestions.
4. Managing Screen Time

In this unprecedented time, extra screen time during the next few weeks won’t hurt children. Flexibility is important, so don’t feel guilty about relaxing the rules. However, this doesn’t mean unlimited screen time. Caregivers should strive for a balance between digital and non-digital activities. For example, if a child spends time on a digital learning activity in the morning, they should take a break for a creative endeavor—like painting or baking cookies—or play a board game with the entire family. Parents should also monitor their own digital device use. Developing these habits now will continue to help children after this extended period at home and away from school. You can reread Managing Screen Time During the Pandemic from an earlier post by Mrs. Brun. 
5. Practice self-care and stay connected

With an increase in responsibilities and caretaking duties, you need to take care of yourself. Remember, you are modeling for your kids how to handle stressful situations. When you take care of yourself, you are teaching your children this is an important foundation for successful daily living. 
6. Behaviors during stress

When children and teens are stressed, their behaviors may change. Don’t be surprised if your children exhibit mood swings and problems with attention and concentration. This is the time to give your child extra patience and support. You may notice behaviors in children that may be cause for concern, such as your child making physical complaints. They may say they don’t feel well or have a headache, which may be their way of expressing their worry or concern. If you or your child feels overwhelmed, it may be time to talk to a licensed mental health professional. 

The APA has published information about resources:
Finding local mental health resources during the COVID-19 crisis. 

More help to manage anxiety: For additional information on how to manage anxiety and resources on COVID-19, visit APA’s website. For additional local resources. Please reach out to your School Counselor as a resource as well. You can find our contact information to the right of this blog.

Here is the above article in its entirety

Discussion on Parenting with Love and Logic Online Course: May 12 @ 8 pm

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Mrs. Beare, Mrs. Smith, and I are so excited that over 32 Union Academy parents have registered for the Parenting with Love and Logic Online course AND have shown interest in joining our UA Parent Discussion! We will hold our first discussion group through Zoom on Tuesday, May 12 @ 8pm. If you wish to participate, please let us know by filling out this form:  https://forms.gle/jyAUnN6PGeoEjaaFA. I will then send you an invitation and password to participate in the Zoom Meeting. (If you already filled out this form, an invitation was sent Wednesday morning.)

To prepare for our first discussion, please watch Module 1 of the Parenting with Love and Logic Online course.  In this module, we learn the importance of not arguing with our children and the“brain dead” technique for remaining in control of verbal battles (arguments, beginning, or whining).  This week, try using the brain dead technique.  Pick your favorite “one-liner” and put it to use.  We will discuss how it worked.  Try to identify the ways your child/children tried to “pull you into” a verbal battle.  What were your triggers?

Also great news!  If you missed registering for the course, or know someone who might benefit from learning the Love and Logic parenting method, they have extended their offer for the Free Parenting Course.  Interested individuals now have until May 15th to register. Click this link to register for the course. (On May 16th it returns to regular price- $99.) Feel free to share this blog post or pass along this opportunity to others.  

Reading 'Even Super Heroes Have Bad Days' with Mrs. Beare

     I ordered this book for classroom guidance lessons, but I think it is a great reminder of perseverance. Shelly Becker reminds kids (and adults) that you may not be able to control what is going on around you, but you CAN control how YOU react to it. All of those feelings, even angry or frustrated ones, are all okay and normal to have. What you do with those feelings is what makes the difference between trouble and self-confidence.
     Mrs. Brun offered some great suggestions in her blog post It's Okay to feel upset, it's how you respond that matters. I encourage you to revisit it!
To see the read-aloud on YouTube please click below:
Reading Even Super Heroes Have Bad Days by Shelly Becker with Mrs. Beare

Please reach out to your school counselor if you need additional support. You can find our contact information to the right of this post.

Help! My kid is still struggling!

       I have had some recent requests for resources for our kiddos who continue to struggle to find their 'calm'. Although restrictions will begin to be loosened in the near future, this does not necessarily mean we will be back to business as usual. I have found a few resources that I think may continue to help families navigate the ongoing changes.
       I found this video about supporting children when parents are away. Although it is designed for secondary caregivers, I found it to be a powerful visual resource for how you can help your child find their calm and what you can do as an adult when they just cannot do it for their child-self. It is well worth the 19 minutes it took to watch. The creator of the video is Conscious Discipline® is which is a comprehensive classroom management program and a social-emotional curriculum. You do have to sign up for access to their website but it is free (option to purchase the premium version). This video is available in the free version along with LOTS of other amazing free resources.


       I also found another resource from Counselor Keri. I turn to her resources frequently! She just published an article about Setting up a Calm Corner at Home. She explains what this is and makes suggestions of items to have in it. (Of course, she has options to purchase items from her, but you can be creative and create from what you have on hand at home too! Ask your child to help you decide what you put in it. Their help will invest them in the corner and also tailor it to what best fits your kiddo!) Counselor Keri also explains how to use the Calm Corner and how to support your child after they have used this tool. It can be a great tool for your child, and for you! You can model how to use it when YOU are the one frustrated/angry/sad (plus it's a nicer place to give yourself a timeout than the bathroom).
 
        I think it is important to remember there is so, so much out of our control - more than typical right now. Mrs. Syvestre posted this previously, but I think it fits here quite well as a reminder to stop and ask ourselves, and our kids, the simple question 'is this in my control?' Remember, focus your energy on what is!

And, last but not least I want to remind you that knowing what is coming is a HUGE comfort and very effective antidote to anxiety! Here is the link to Mrs. Brun's blogpost Your Friend the Daily Schedule. It is never too late to start, you just need the next minute (and determination) to do it.






Please reach out to your grade level School Counselor for additional support. Our contact information is posted to the right. =>