Welcome back to Calming Yoga with Amalia Trieger. We hope you enjoy the practice.
confidence
Making The Most Out Of Online College Classes
If this is your first or second college semester of online classes, you understand how difficult some days can be.
Taking classes online requires determination, motivation and patience.
Some days or some classes may be easier than others – however, these tips and tricks can help you stay motivated throughout the semester.
If You Have Questions – Ask Them
None of us are mind readers – yes professors included.
If you ever have any questions or want to confirm details, don’t be shy to reach out to your professor.
It’s so easy to put off smaller questions until tomorrow.
But if you keep putting off questions tomorrow, tomorrow never comes.
And before you know it, your one small question has transformed into ten big questions.
Avoid Last Minute Submissions When Possible
Now, some people do perform their best under pressure which is not a bad thing.
If that is your preferred style and it works for you, then you should listen to your body.
However, regularly submitting projects last minute can bring on anxiety and there is a larger room for error.
For example, you may have thought you had all the materials you needed to complete a project – but halfway through you realize you’re missing one important piece of information.
That happens more often, you’d think, and usually is an easy fix – that is when the deadline isn’t tomorrow!
Aiming to submit projects at least one day in advance can take a huge weight off your shoulders. And in case something does happen, you can take your time to find a solution.
Be Prepared For Tech Issues
Technology problems happen to all of us – especially when video is involved.
We’ve all had video chats where one minute everything is fine, and the next our video and/or audio just stops working.
Of course, there isn’t much we can do to prevent tech difficulties, but we can be prepared and have a backup plan.
Know When It’s Time To Walk Away From The Screen
Life is all about balance. Sitting in front of a screen for hours on end can be very exhausting.
Exactly, why it’s so important to break up the day with tech-free activities.
You can read a book, go on a walk or clean up around the house.
If you catch yourself getting restless or irritable, it may be time to walk away from the screen.
Scheduling regular screen-free time can help you recharge your batteries, so you can join classes with a fresh mind.
Amping Up Productivity When You’re Feeling Anxious
Has the thought of starting a new task ever brought on anxiety?
Have you ever put off a task because you were afraid it wouldn’t be “perfect”.
Striving for perfectionism can bring on anxiety and prevent us from trying new things or completing active projects.
The more we put things off in life, the scarier they tend to become.
Even though it may be easier said than done, the best thing you can do when you’re afraid of something is dive on in.
Here’s how…
Start Brainstorming
There is something so special about thinking on paper. When we have so much on our minds, sometimes ideas can get lost. Thoughts that are written down are always with us.
Looking at a blank page can be stressful – especially when you don’t know where to begin.
Even if you feel like you have nothing good to write, you’ve got to start writing.
Set a timer for ten minutes and write down anything that comes to mind that can help you complete the task at hand.
Don’t worry about spelling, grammar or the overall layout. You can take care of that later. Right now, all you have to do is brainstorm.
If writing isn’t your thing, you can even draw out your list.
Try Later With a Fresh Set of Eyes
Isn’t it interesting how the pressure to complete a task can be even harder than the task itself?
Getting complicated or time-consuming tasks done in one sitting is not very realistic. It’s only a matter of time before decision fatigue kicks in.
Here’s an example. Let’s say you have a task you estimate will take around 4 hours to complete.
Even though you may want to get it over with and tackle it all in one sitting, you’d be much better off doing 2 hours one day and 2 more hours the next day. Ideas constantly come and go. If you’re feeling a little uncertain about an idea, sleeping on it can help.
Set A Routine/Change Habits
So many of us can put off certain tasks without even realizing it.
Tasks we don’t exactly find fun can easily be pushed back a day or two without a second thought.
Again, the more you put something off, the more difficult it tends to become.
Although it can feel intimidating, changing your habits is possible.
Having a routine and blocking out time to get things done can help you get started and complete tasks at your own pace.
Leg Stretches: 6-12 Movement and Mindfulness With Jen Champion
Welcome back to Movement and Mindfulness with Jen Champion. We hope you enjoy the practice.
How To Become a Better Listener In 3 Easy Steps
Conversations are a two-way street.
Mastering the art of listening can be a little tricky at first, but it is very learnable. Here’s how you can become a better listener in 3 easy steps.
Validate in a Few Simple Words
Whether we are excited, happy, scared or nervous about something, sometimes all we want is to be listened to and supported.
Here’s an example.
Have you ever called a friend just to vent?
You knew there was absolutely nothing they could do to change the situation, but you just wanted to let them in. All you wanted was a listening ear.
The next time a friend or family member calls you to vent, you don’t have to give them your two cents (unless they ask, of course.)
Simply using phrases like “I understand how you feel” or “Of course, that makes sense.” can help them feel at ease and listened to.
Listen With Your Body
Communication comes in many forms. As much as it’s important to say comforting words, it’s also as important to listen with your entire body.
Let’s say a friend is telling you a long story about something that happened to them. You don’t want to interrupt them, but you want them to see you are listening.
This is where facial expression and/or posture come into play.
You can smile, nod your head, sit up straight etc.
Sometimes body language can be stronger than words.
Hear What’s Underneath The Words
It isn’t always about what you say – it’s about how you say it.
Almost all of us have claimed to feel fine when in reality, we were not.
Saying everything is fine when it’s not can become a habit, and something we do without even noticing.
Of course, you know your friends and family well. If they seem a little stressed or overwhelmed, don’t be afraid to check-in and ask if there’s anything you can do to help.
As we discussed earlier, even if there is nothing you can physically do to change the situation, you can still listen.
“The most important thing in communication is hearing what isn’t said” – Peter Drucker
Listen to Your Breath: K-5 Movement and Mindfulness With Jen Champion
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.
Teaching Children How to Manage and Understand Anger
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
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.
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.
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.
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.
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?”
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.
Looking at the facts and challenging negative thoughts may not be able to eliminate irritability completely. But it can certainly take the edge off.
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.
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.
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.
Let yourself try new things. Let yourself make mistakes along the way. All you can do is take it one day at a time.
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.
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.