My focus this week in the nurture work has been making calming jars with children, to help them find some calmness when they are stressed, anxious and agitated. These are great to make, to find instructions look on Pinterest. I have also been having an ongoing conversation with staff about dealing with stress and anxiety in themselves.
Next week I am delivering some training to a team who are about to go through major changes with redeployment and having to reapply for jobs. The training is not based on change but I feel this needs acknowledging, so I will be starting the session doing some work on thinking about their wellbeing. For part of this, I have written a simple guidelines sheet, which I am also going to share with the teachers I work with. The idea of the sheet is to give some simple thoughts around what we can do to take care of ourselves when we are feeling very stressed/ anxious/ worried.
The ideas are below:
Five simple ideas for taking care of ourselves
1. Be kind in words you use to yourself– acknowledge the feeling of stress/ finding the situation difficult – say kind words to yourself, e.g., ‘ It’s ok to find this hard,’ ‘It’s ok to feel stressed about this,’ ‘ I can get through this.’
2. Breathing If you are aware that you are becoming very anxious, fraught or stressed- take a moment to notice what your breath is doing- use 7/11 breathing or finger breathing
For this you need to ensure you are breathing from your diaphragm, this is about deep breathing, not breathing from your chest, which is what we often do when we are stressed. You know you are breathing from deep in your body if your stomach is pushing out.
Breathe in for a count of 7
Breathe out for a count of 11
The important part of this is to ensure your breathing out for longer than you breathe in. If you can’t manage 7/11 try 5/7 or 3/5.
Repeat this exercise for several minutes. It will slow breathing, the longer breaths out slow your heart rate and decrease your blood pressure. The deep breathing exercise triggers our Parasympathetic Nervous system, which is opposite to the Sympathetic nervous system which is the fight and flight
Hold one hand in front of you, as you breathe in trace the outline of your hand with your index finger, e.g., follow your index finger up your thumb as you breathe in and as you breathe out bring your finger down the thumb, repeat this for each finger.
3.Get outside If you can take a short walk outside, get some air, step outside, notice and enjoy some nature. Recent research has shown the benefits being outside has to our mental wellbeing
4. Do something which makes you happy / helps you to feel good. This doesn’t have to take lots of time; it can be something simple e.g. spend half an hour reading a book or listening to music, take a warm bath, watch a film, go swimming or for a run, plant some seeds.
5. Eat some good food when we are tired and stressed we often forget to eat well. Make sure today you eat something good, food that makes you smile, this maybe a bowl of soup or a curry or variety of fruit or a fish finger sandwich!. The important thing is to give some thought to what food will help you today. The act of feeding yourself, of giving thought to what you are eating and how it will help you is an essential nurturing practice we can all do.