The only way forward? When you fall . . . get back up!

I walk with my daughter several times a week, and we talk about everything.  We often talk about failures, and how to move forward when we have failed.  There are only two ways forward ~ to stay down or to get back up.

Do you want an amazing life?  Do you want a cool life?

If so, get back up!

We all fail, we all lose ~ those who win in the end, those who create a life they are proud of, get back up, move forward and try again.

Go on . . . have a cool life!  GET BACK UP!

Session 4: Relaxing and Using a Daily Stress Log

In short, these sessions are all about introducing you to ways to relax.  Take a break.  Take it slow and get your sense of bearing back.

Stress can be controlled.  But it takes self-awareness, self-control and dedication.

It doesn't really matter what tools you use ~ any of the tools we have discussed up to this point (yoga, deep breathing, imagery, muscle relaxation) will get you there ~ as well as any of the ideas listed in the "Take a Break" pic above.  The trick is not to use all of them, or as many of them as you can.  The trick is to find the one(s) that works for you and then STICK with it ~ every day, no matter what.

Next, we are going to talking about using a "Daily Stress Journal" so you can learn more about what makes you feel stressed.  We will be introducing you to a paper journal in class, keeping track of stress for the next week and then talking about journals in the beginning of our next session.

If you prefer to use an app, here is a good one:

iPhone:

Android:

Session 3: The Power of Music, Imagery and Muscle Relaxation

So far we have talked about what stress is and how if left unchecked it can wreak havoc on your body and your mind.  We are exploring several different techniques you can use to help reduce your stress and increase your feelings of well-being.

We have talked about and tried yoga and deep breathing ~ today we are going to talk about the calming impact of using music, imagery and muscle relaxation to help you "chill".

All of the techniques we are exploring give you easier access to your brain's and body's built-in "relaxation response".  This relaxation response gives your mind and body a break from stress and anxiety and is a balance to the stress response.

It really is all about learning how to "chill".

Today, we are going to try some guided imagery.  So what is guided imagery?  It is a guide for your imagination that involves and envelopes all your senses, your mind, body and emotions.  Guided imagery has research proven benefits including pain reduction, increased creativity, and gains in productivity of all kinds.

So sit back (or lay down), relax and enjoy as you are taken on a rejuvenating journey ~






Another example of guided imagery:






Some study music for increased concentration:





Another great way to relax your body and decrease your stress is learning how to do relax your muscles, having someone else guide you through this process makes it super easy.

Here are some resources you can use when you are on your own:





Prefer an app, here's one Android app (Relax Me):

And another, for the iPhone (Autogenic Training and Muscle Relaxation):

Session 2: Yoga and Deep Breathing

Deep breathing and yoga are both tools you can use to manage your stress.  Both practices help reduce stress and anxiety and are easily learned techniques which allow you to take better control of your emotional and mental state.

Yoga has the potential health benefits of: reduced stress, increased physical fitness and can help manage chronic conditions (high blood pressure, depression, pain, anxiety).

In class, we will be using this short video to get a taste of how yoga can be used to help us manage feelings of stress:







When you're at home and want to do something a little more in-depth I highly recommend the "Yoga with Adriene" series (on YouTube) ~ my daughter and I do these at home together and we both love them:




Prefer an app?

Okay, here you go, click on the picture below:

Now, let's focus on the breath.

Your breath is a simple, powerful tool you carry with you everywhere you go.  You are a powerful, awesome person!  And research shows that 20 to 30 minutes of deep breathing each day, reduces anxiety and depression.  Deep breathing is all about activating our "relaxation response" which is nature's balance to our "stress response".





Is there an APP for that?  Um, yes, about 100 or so :)  Click below to find some choices, and please let us know if you find one you really like:

So, challenge yourself to feel better!  Practice deep breathing for 20 minutes every day and start doing some yoga ~ at least once per week.  Can't wait for our next session together!

Here's something just for fun, from back in the day  ~

Session 1: How stressed or anxious are you? and How does stress impact your brain and body?

Okay, here we are.  Beginning this journey towards a more relaxed way of being.

So, what's the difference between stress and anxiety?  They are actually closely related, on the same continuum really.  Stress is a daily part of life, stress in moderate amounts helps us optimize our performance and pushes us forward in life.  It is the great motivator.  However, high levels of stress will start to wear us down instead of build us up.  Over time, high levels of stress begin to impact our mental and physical health.  Unmanaged, long-term stress can lead to anxiety and depression as well as physical ailments.

Take a deep breath, babe ~ let's take a peek and see how stressed/anxious we are; right here, right now:

Click on the pic below, it will take you to The Student Stress Inventory:

Click on the pic below, it will take you to the Spence Children's Anxiety Scale:

Finding out our level of stress or anxiety helps us start to form of picture of what is going on in our lives.  Are we handling our stress?  Or are we compounding our stress, do we feel anxious? depressed? sick?

Let's take a closer look at how long-term stress starts to impact our body and our mind.

Now we know a little bit about stress and its long-term impact on us.

Next session we are going to start building our skill-set at managing stress, anxiety and depression.  

Until then, check on this App ~ research proven to help people reduce stress!

Chill ~ finding your calm in the storm

Time to chill.

Over the course of life, I have often found myself thinking about the pursuit of happiness.  This inalienable right that seems so alien to most of us.  Working in education over the last many years, I have seen first hand how many people ~ students, parents and staff ~ struggle through life.  Since starting to work in a high school setting last year, I have been floored by the number of teenage students dealing with stress, anxiety and depression.

Making me think all the more about the nature of happiness.  How can we find relief for ourselves in environments that breed stress? How can we find healthy ways to face and deal with our anxiety, fear and sadness?

There is no one answer, of course.  And for that matter, no perfect answer either.  For some of us, medication is an essential part of the equation, for others we need the support of a therapist or counselor (many times, we need both).  Counseling and medication can be keys to help open the door to a stable mental and emotional state.  But they are not the only keys.  There are research and experience-proven life changes and techniques that can support us as we take control of our feelings and our emotional health.

Whatever road you need to take to enjoy your life, take it!  There is no "wrong" path.

This blog is going to be implemented in a classroom setting and is a resource for the students we work with.

There will be six sessions available, each with its own components to help you and your friends build healthy habits and develop skills to help you manage stress and anxiety.