Welcome back to Movement and Mindfulness with Jen Champion for grades K – 5. We hope you enjoy the practice.
Even though burnout is preventable, it can sneak up on us when we least expect it.
Getting enough sleep and taking regular breaks is one of the most popular ways to prevent it.
However, there is another method that is less talked about.
It all comes down to adding structure to your day.
Even if every day for you is incredibly different, you can still add structure to it. You’ll just have to get a little creative.
Constantly moving on from task to task without some sort of a plan can be confusing and overwhelming.
Every Decision Adds Up
First thing in the morning or before you go to sleep, spend a few minutes visualizing your ideal day in your mind.
What would you prepare for breakfast? How many meetings will you have, and when will they happen?
Again, this doesn’t have to be a set-in-stone system.
But having somewhat of a rough idea can eliminate the need to make so many decisions under stress.
Studies show that the average adult makes around 35,000 choices per day! That is a huge number.
Small decisions such as what cereal you’d like for breakfast or what to wear to your Zoom meeting may seem pretty simple. But when you’re so exhausted or drained, every decision can be tough.
Planning out your day before decision fatigue hits in can help make your day run smoothly.
Have you ever had one of those days where one minute it was 10 AM and the next it was 3 PM?
Those days can be quite interesting. Time flies when you’re having fun or extremely busy.
When we’re that busy, sometimes we can forget to check in with ourselves and see how we’re feeling.
We could be feeling stressed and not even realize it. Make an effort to check in with yourself a few times a day and ask yourself how you feel at that moment.
If you feel energized and productive, that’s amazing; keep going.
But if you notice yourself feeling a little tired or stressed, it may be time to call it a day or take a much-needed break.
Catching these feelings early on can help prevent them from escalating to burnout.
Screen time is not a bad thing. Texting is a great way to stay in touch with friends and family. Plus, there are several educational shows out there.
However, too much screen time can do much more harm than good.
If you aren’t careful 5 minutes of intended screen time can easily turn into 2+ more hours.
Almost all parents are familiar with the “come on, just 5 more minutes” request.
Establishing reasonable screen time rules for your children can help them find a balance between time well spent on and off their screens.
Set Technology Times
It’s so easy to lose track of time while watching TV or texting friends. We’ve all been there and it happens. Setting a timer or coming up with a schedule can help keep us on track.
Here’s some family homework. Sit down with your children this week and together come up with a list of fun tech-free activities you can do together. You can bake, play board games, or go on a walk.
These activities can help remind both you and your kids that you don’t need a phone to have fun.
No Phones in The Bedroom
Even if your phone is off, having it in your bedroom can be very distracting. We all have those nights where we just can’t fall asleep.
When your phone is right there, it’s so easy to scroll through social media at 2 AM instead of trying to fall back asleep.
Keeping your phone in a different room while you sleep can help prevent endless late-night scrolling.
Some rules are meant to be broken and everything is okay in moderation – screen time included.
When you’re not feeling well, sometimes the best thing you can do is take it easy and get lost in a movie or two. There is nothing wrong with having a movie night or binge-watching a series once in a while.
Welcome back to movement and mindfulness with Jen Champion! Today we will be learning how to simply sit comfortably and hear and feel our breathing.
Anger is a normal, healthy emotion that children, teens and adults experience.
Here’s the deal though, children know when they are angry. They feel it just like an adult or teen would.
But they can have difficulty understanding and expressing it, which can be frustrating.
The good news is, healthy coping skills can be learned!
Here are three ways you can help your child better understand and manage their anger.
Lead by Example
You are your child’s biggest role model. How you respond to frustrating situations can impact them in more ways than you’d think.
Here’s an example. Let’s say you accidentally drop your coffee one morning, and your entire kitchen floor is covered in coffee.
We know that is far from fun, but those moments are the perfect opportunity to practice remaining calm even when it’s hard.
If your child notices you remaining calm, chances are they will mimic those actions in the future.
Time outs are a great calm down tool for kids.
When you’re angry or overwhelmed, sometimes the best thing you can do is take yourself out of the situation.
The same tool works for kids. Now, you may prefer going on a walk or reading, while they may prefer drawing or playing with one of their toys.
After a few minutes of quiet time, they may even forget why they were angry in the first place.
We get it. When your child is angry and having a tantrum, it’s easy to lose your cool and raise your voice.
Even though it may be tough, the best thing you can do is remain calm and talk it out with them.
Sit down and ask them to explain exactly what they’re feeling and what brought it on.
Once you know what happened, the two of you can figure out a solution together.
The simple act of getting their feelings off their chest can help dial down some of the intensity.
There is no secret recipe for dealing with anxiety since we all feel things in our own way.
But with that being said, there are several different techniques that can help you better understand, accept and overcome feelings of anxiety.
Keep on reading to learn more.
Let It Pass
Sometimes we can prolong our anxiety without even realizing it.
The more we think about something, the harder it is to stop.
The next time you catch yourself feeling anxious, remind yourself that this feeling is only temporary and it will pass.
Here’s some homework for you.
Think back to the last time you felt anxious…
1) What brought it on?
2) How did you react to it?
3) Did you use any calming techniques?
4) How long did it take you to feel better?
Remember, you have overcome anxious feelings in the past, and you can do it again.
You know yourself better than anyone.
It’s very normal to experience some pre-anxiety symptoms.
Maybe you have difficulty concentrating, or maybe your palms start sweating.
It doesn’t matter what the symptoms are. All that matters is that you recognize them.
Once you recognize them, you can stop whatever you’re doing at the moment and take some time to relax before things start to escalate.
You can focus on your breathing, journal, take a walk or call a friend.
Remember All The Things You Can Control
“We can’t control everything that happens to us, but we can control how we respond to things we can’t control.” – Avis J. Williams
There are so many things out there that we can’t control, and that’s okay!
We can’t control whether we get that promotion or what other people think of us.
But we can control our mindset, actions and attitude. Every event has a silver lining and something to teach us. Sometimes the lesson will find you, and sometimes you’ll have to find it.
Even when you love what you do, occasional work-related stress is unavoidable.
Not all stressful events can be prevented, but there are plenty of steps you can take to keep them at bay.
Start Your Day Right
It all starts in the morning…
As tempting as it may be to hide under those covers for just 5 more minutes, 5 minutes can easily turn into 20…
And before you know, you are late for work.
Chances are you don’t want to jump into your workday feeling stressed/rushed due to sleeping in.
You’d want to start the day feeling relaxed and well-rested.
Almost all tasks feel much harder when time is of the essence.
Opening up your email and getting your list in order just ten minutes earlier than you usually do can help you feel ahead of the game and give you some extra confidence.
Have you ever had one of those days where you were supposed to email something over to a co-worker but completely forgot until they sent a friendly reminder?
You quickly open up your desktop but can’t find the document anywhere. At that point, you can’t even remember if you saved the document.
That’s when the nerves start to kick in. Not such a fun feeling.
We’ve all been there or in a similar situation at least once.
We’re human, and it happens.
However, staying organized and ahead of the game can help prevent stressful events like that from happening.
“Plan ahead when you know a situation will arise that causes you stress. Recognize the triggers and have.” – Cathi Spence
None of us are good at everything. None of us are fearless. We all have things we wish we could improve upon.
Sometimes those fears or uncertainties can show up at work and cause a great deal of stress.
Here’s an example. Let’s say you have a fear of public speaking (which is very common) and your boss asks you to lead next week’s virtual conference.
Even though you are proud to have been considered, that doesn’t make you any less afraid.
You have two choices. You can either spend the rest of the week feeling anxious and stressed.
Or you can prepare yourself to the best of your abilities and remind yourself that everything will be just fine. It all comes down to the stories we tell ourselves.
None of us are perfect. We’ve all sent emails with typos, and we’ve all misunderstood an assignment at least once.
When we make a mistake at work, generally the first thing we do out of habit is apologize.
However, at times we can forget one very important step.
We can forget to forgive ourselves, look for the lesson and move on.
In business and in life you never fail. You either live or you learn.
Let us know if this sounds familiar…
You wake one morning feeling a little irritable, and your family catches on and asks why you’re grumpy…
Instead of letting them in, you respond, saying you’re fine and they are exaggerating.
Denying how you’re feeling won’t help matters. In fact, it can even make you feel worse. Now, you don’t have to tell everyone you know how you’re feeling 24/7. However, you’d be surprised how therapeutic venting can be.
Even if there is nothing your friend or family member can do, talking does help.
Think About The Reason Behind Your Irritability
Sometimes an event can make us irritable, such as accidentally burning your meal or breaking something. But that’s not always the case.
Sometimes we can feel frustrated or upset and not even know why.
It’s possible something or someone in your life is causing you stress, but it hasn’t fully sunk in yet. If you’re not sure and would like to find out, try looking for patterns. Is there a certain time or day of the week you catch yourself feeling irritable?
If so, take some time to reflect.
Here’s an example. If you catch yourself feeling irritable late at night or early in the morning, that may be a sign you aren’t getting enough sleep.
Take a Break
Almost everything takes longer and feels much harder when you’re frustrated. When you’re not feeling your best, generally the best thing you can do is call it a day.
Now, calling it a day is not the same thing as quitting. It’s simply a matter of listening to your body and understanding its limits.
Change Your Thoughts
When something isn’t going your way, it’s so easy to let negative thoughts take over.
Here’s something for you to think about…
Which of the following thoughts do you think would help you feel better faster?
“I can’t believe I slept through this meeting. My team must be so disappointed in me. What if I get fired?”
“So, I slept in this morning and missed my meeting. I am going to call my boss and apologize. I think I will go to sleep early tonight so I can get up early tomorrow.”
In both scenarios, the person slept in and missed their meeting, which can be frustrating… that is, if you let it be.
Looking at the facts and challenging negative thoughts may not be able to eliminate irritability completely. But it can certainly take the edge off.