If your student is having a hard time fitting into the school system, and feels like a “fish out of water”, take 6 minutes to listen to this great spoken word poem. One of my clients played it for me the other day, and it really made an impression. I often work with teens who are having trouble succeeding in school, and I thought I understood how they feel, but this took it to a whole other level. See what you think!
1. Deep “Belly Breathing”. Try taking 6 to 10 deep breaths. Put your hand on your belly and imagine filling your belly with breath, rather than your lungs. This helps you breathe deeply from your diaphragm. Be sure to fully exhale each time. You can even exhale with a “whoosh”, forcing the breath out. It’s very cleansing, and will help your body “reset”.
2. 4-6-8 Breathing. Take a few minutes and allow yourself to count while you breathe in for 4 counts, hold it for 6 counts, and exhale for 8 counts. Don’t strain, and keep it comfortable. The main idea is to allow yourself to count, hold your breath for a moment, and exhale. Doing this 6 to 10 times in a row, several times a day, is a great stress reliever.
3. Counting your breaths. Try breathing deeply, exhaling fully, and on each exhale count, first “one”, then “two”, etc. If you can, it’s great to close your eyes, and visualize the number. Go up to 10, and then start over, as many times as you like. This is a a great way to clear your mind. Don’t worry if it’s hard to visualize the number. Even the attempt helps worrisome thoughts to drop away.
4. Relax your tongue. While doing any of these exercises, practice relaxing your tongue. I know, it sounds crazy, but it really makes a difference! When you relax your tongue, the tip of the tongue will naturally end up resting gently just behind your front teeth, rather than on the roof of your mouth. For reasons I don’t understand, this really helps the rest of the body to relax.
Parents of babies and toddlers are sometimes the most sleep-deprived people you’ll ever meet. It’s not an easy time of life for sure, and anything that can help is a big plus. I found an article with some great tips, so hopefully these will help.
Recently I read a post that listed several great apps for phones to keep us all safe. I had never heard of most of them, so it was pretty interesting to learn that my very own phone has a built-in feature that will text my “SOS list” simply by pressing the power button 3 times. There’s another one that’s like a “dead-man” switch perfect for walking down scary streets; it calls 911 if you take your finger off the button and don’t disable it with a code in 10 seconds. And another that lets your family know where you’re going as you wander around a strange town, and when you’ve arrived safely at your destination. Pretty nice, right?
Have you ever heard of a senior move manager? I hadn’t, until I read a great article in our local Acorn newspaper. It talks about the problems encountered when one’s aging parents need to move out of their home of many years, especially if they are currently far away from their adult children, making it difficult to get help sorting through things and making difficult choices. Continue Reading…
My name is Deborah Tucker. I'm a licensed marriage and family therapist (MFT #17142) in Simi Valley, California, and owner of Families Counseling. I try to write as often as possible on topics related to health of mind, body and spirit, which means I can cover just about anything!
Please browse around, and let me know what you think.
Please understand that this blog is informational only, and can't be a substitute for seeking professional services. Comments on individual posts are also for sharing topical information, may not be read promptly, and should not be used as a substitute for seeking professional services.