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.
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Teaching Children How to Manage and Understand Anger
Anger is a normal, healthy emotion that children, teens and adults experience.Â
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.Â
The good news is, healthy coping skills can be learned! Â
Here are three ways you can help your child better understand and manage their anger.Â
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.Â
We know that is far from fun, but those moments are the perfect opportunity to practice remaining calm even when it’s hard.Â
If your child notices you remaining calm, chances are they will mimic those actions in the future.Â
Time Outs
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.Â
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.Â
Remain Calm
We get it. When your child is angry and having a tantrum, it’s easy to lose your cool and raise your voice.Â
Even though it may be tough, the best thing you can do is remain calm and talk it out with them.Â
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.Â
The simple act of getting their feelings off their chest can help dial down some of the intensity.Â
Remind Yourself – This Too Shall Pass
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.Â
Keep on reading to learn more.Â
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.Â
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.Â
Think back to the last time you felt anxious…
1) What brought it on?
2) How did you react to it?Â
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.Â
Catch Yourself
You know yourself better than anyone.
It’s very normal to experience some pre-anxiety symptoms. Â
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.Â
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.Â
You can focus on your breathing, journal, take a walk or call a friend.Â
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.
4 Ways To Manage Work Related Stress
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.Â
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.Â
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.Â
Almost all tasks feel much harder when time is of the essence.Â
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.Â
Stay Organized
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.Â
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
Reflect/Prepare
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.Â
Forgive Yourself
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.Â
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.
Boost of Confidence: 6-12 Movement and Mindfulness With Jen Champion
We hope you enjoy this movement and mindfulness practice with Jen Champion for grades 6 – 12.
Feeling Irritable For No Reason?
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.Â
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.Â
Think About The Reason Behind Your IrritabilityÂ
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.Â
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.Â
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.Â
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.Â
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?”
Or,
“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.Â
Looking at the facts and challenging negative thoughts may not be able to eliminate irritability completely. But it can certainly take the edge off.
Strong Mobile Shoulders: Calming Yoga With Amalia Trieger
Welcome back to Calming Yoga with Amalia Trieger. We hope you enjoy this practice.
Working Smarter Not Harder
“Never mistake motion for action.” – Ernest Hemingway
Do you ever wish there were more hours in a day?
Do you ever feel like no matter how hard you work, your to-do list never gets complete?
Well, you may be taking on too many things, or you may not have the right systems in place. If you’re ready to start working smarter instead of harder, keep on reading.Â
Don’t Say Yes Right Away
No matter how talented you are in the time management department, you are only human and only have 24 hours in a day. There will always be tasks, opportunities or events you may really want to do – but just don’t have the time.
It’s so easy to understate timelines. Before committing to any new task or project, be sure to do your homework and ask plenty of questions.
If the time frame seems reasonable, that’s great. If not, you may have to re-evaluate.
If something isn’t right for you or doesn’t align with your goals, there is nothing wrong with politely declining.
 Have The Right Systems In Place
“Every minute you spend in planning saves 10 minutes in execution; this gives you a 1,000 percent Return on Energy!” – Brian Tracy.
Sure, sometimes things fall through the cracks. It’s life. But there are plenty of things you can do to prevent that from happening. Planning out your day or week the night before and setting regular calendar reminders can help keep you on your game.
Prioritize First, Act Second
Just because something seems urgent at the moment doesn’t mean it is.
We’re all human, and sometimes due dates and deadlines can slip our minds.
Writing down which tasks have strict deadlines can help make planning your day much easier. A good rule of thumb is to tackle all-time sensitive tasks before moving onto the more flexible ones.
“Focus on being productive instead of busy.” – Tim Ferriss
Embodying Respect: Calming Yoga With Amalia Trieger
Welcome back to Calming Yoga with Amalia Trieger. We hope you enjoy the practice.
How to Get Yourself Out of a Rut and Motivated Once Again
Let us know if any of these feelings sound familiar…
1) Every day is starting to feel the same.
2) You can’t find the energy or motivation to start or finish projects.
3) You feel like you’re stuck jogging in place.
If you can relate to any of those prompts, you may be stuck in a rut.
Yes, being in a rut can be frustrating, but it does not have to last forever.
These tips and tricks can help you get unstuck and motivated once again!
Take Care of Yourself
When you have so much going on, sometimes self-care can get moved to the bottom of your priority list, when in fact, it should be moved to the top.
Everything from the food we eat to the amount of sleep we get has a huge impact on our overall wellness.
Every single day you should be doing at least one activity that is for you and only you.
Taking care of your mind and body every day will give you the energy needed to take on tomorrow
Change Up Your Routine
“Never be afraid to try something new because life gets boring when you stay within the limits of what you already know.” – Anonymous
People are creatures of habit, which has its own set of benefits, but sometimes it can make us feel stuck or bored.
The next time you find yourself feeling a little stuck, try doing something you’ve done before.
Now, these activities do not have to be complicated. Sometimes less is more.Â
You can start watching a new TV show, take a new route to the grocery store, or read a book on a topic you’re unfamiliar with.Â
Say yes to new things. Try the unexpected. See what happens!
Say Goodbye to Perfectionism
Trying new things can be a little scary, especially if you thrive on routine and consistency.Â
Let yourself try new things. Let yourself make mistakes along the way. All you can do is take it one day at a time.Â
The Next Time You’re Feeling Anxious Try These 4 Things
These 4 steps can help you better understand your anxiety, relax your mind and control negative thoughts.
Acknowledge Your Anxiety
We can’t control everything that happens to us in life, and that’s okay.
When we’re worried about something, it’s not uncommon to immediately jump to unrealistic worst-case scenarios. Again, none of us can see the future, but there are a few prompts that can help us figure out how realistic our thoughts/worries are.
1) Is there any solid evidence that my fear will happen?
2) What are the chances that the thing I’m afraid of will actually happen?
3) Can I handle the worst possible outcome?
Schedule a Worry Break
Sometimes when we start worrying about something, it can be very difficult to stop. Now, you may be thinking to yourself, “Okay, that makes sense. I just won’t let myself worry.”
Although that may sound great in theory, it’s not always ideal. The more you try not thinking about something, the more you tend to think about it.
Try not to think about pink elephants. See – not so easy.
No need to worry. There is a happy medium. Simply schedule short worry 10 – 15 minute worry breaks once a day.
During that time, you can reflect upon all the things on your mind and express them in a healthy way. You can either express your thoughts to a friend or jot them down in a journal.Â
Healthy Distractions
Doing at least one activity a day that brings you joy can help you deal with existing worries and prevent new ones. Our minds can’t focus on so many things at once. It’s just the way our brain works.
The truth is, anxiety can be exhausting. Setting aside some time to participate in activities you love can act as a healthy distraction and even increase energy levels.
Listen to Your Anxiety
Anxiety is not this terrible thing that should constantly be avoided at all costs. Sometimes our fears and anxieties can help guide us in the right direction.
Your anxiety could be trying to tell you that you’re taking on too much or warn you if something isn’t a good idea.
6 Hacks to Transform Your Work From Home Routine
When you work from home, there will always be little distractions that pop up.Â
Everything from kids to pets to dirty dishes can be very distracting and take up a lot of time and energy.
Oh, and let’s not forget about social media and the TV! If you’re ready to say goodbye to those distractions, you are in the right place.Â
Set Fixed Hours
Working from home does give us a lot more flexibility hours wise, which can be both a good and bad thing.
Have you ever had one of those days where you were in the zone and the day just flew by? As much as we love those days, they can also throw us a little off course.
There is absolutely nothing wrong with wanting to go above and beyond.
But at the same time, life is all about balance.
Working unrealistic hours is not healthy, and can lead to frustration and burnout.
Study Your Creativity
We all have our own focus styles. Some of us are more creative in the afternoon, while others are more creative in the mornings. As we stated earlier, working from home does give us a lot of flexibility.
If you prefer doing difficult tasks that require a lot of creativity in the morning, then plan your day around those tasks. That way, you can spend your afternoons doing more mundane tasks such as catching up on emails.Â
Let Your Family Know When You’re in Meetings
Almost all of us have had our children interrupt a very important meeting at least once.
The only thing is, that sometimes it can be tricky to get back into the zone after being interrupted. The next time you have an important meeting or strict deadline, don’t be afraid to give your family a heads up first.Â
Spend Time Outside
Getting out of the house at least once a day is so important for our overall creativity and energy levels. You can take a walk around the block or read a book on your porch.Â
Get Organized
“For every minute spent in organizing, an hour is earned.” – Benjamin Franklin
When we have so much going on, it can be tough to know where to even begin. Writing out all of your to-do’s in order of importance can help prevent a lot of guesswork and decision making during the day.
Take Plenty of Email Breaks
Don’t get us wrong – email is an incredible thing.
However, you don’t want to become glued to your inbox. Replying to emails can be incredibly time consuming and exhausting.
Yes, some emails are urgent – but not all of them!Â
Before answering an email, ask yourself if the email can wait a few hours, or if it needs to be taken care of right away. Prioritizing your email correspondents can potentially save you hours, if not more every month.