Recharged, Reset, and Ready

Spring break is the perfect time to reflect on ways to recharge and reset for the last push forward. 

A whole self well-being plan can help you feel ready instead of run down.

One article I read as I prepared for this blog called a spring break of well-being a "Glow Up." This had me reflecting on a past blog regarding our glimmers (opposites of triggers). 

We can utilize our glimmers to glow up. Here is the link to our Glimmer Blog if you would like to reflect too.

Let's take some time together this week to prepare to Reset, Recharge, and be Ready or Glimmer to Glow Up.

Having a spring break of well-being is easier than you might think. It can be seen as a way to engage in self-care. Ensuring we attend to our own well-being is imperative to being able to care for others. You can't pour from an empty cup.

Often times when we think about time off of work, we think about sleeping in (and staying up late). But should we? Studies have found that we should not stray too far from our normal schedule. Our bodies have a natural circadian rhythm, however, our lives often lead to circadian rhythm disorders (or disturbances). 

According to NIH.org, the National Institute of Health there are ways we can support a healthy circadian rhythm and even give it a reset.

Our circadian rhythm is effected by things such as too much artificial light and not enough natural light. Some studies have shown that getting an hour of natural light in the morning and and hour of natural light in the evening can help with creating a healthy sleep-wake cycle. The light from phones, tablets, iPad, TVs, etc. can cause our brains to struggle with shutting down. The light from these objects have also shown to deplete our natural levels of melatonin. Melatonin is what we need to help us sleep. While there are supplements to aid with melatonin it is not a natural form and can change your natural production as well. The only way to boost natural levels of melatonin is to turn off screens and walk outside.

Side note on sleep: in college my Abnormal Psych professor told us that the bedroom is only for two things and both start with S. She shared that our brains are trained to associate the bed with the activates we engage in with repetition. Watching TV, looking at your phone/tablet/iPad, or even reading can alter your brains associate with bed and sleep.

When we think about positive ways to promote sleep we should consider a quiet, cool, and calm environment. We need to stay with an hour (if possible) of our typical sleep-wake cycle. We benefit from turning off screens an hour before bed, dimming the lights, and engaging in calming activities. Before bed we would benefit from a walk outside as the light shifts from day to night. This helps create a natural shift from wake to sleep. Then when we wake it is also a good idea to get in an hour (if possible) of the natural morning light.

Now that  we have reset our sleeping habits we can turn toward some other ways to reset and glimmer to help with our mindful spring break.

We talked about the outside light helping with sleep but that is not all that the outdoors can do your positive mental health. 

Being outside, connecting with and appreciating nature helps us embrace beauty, calm, and the wonder of the outside world.

This time of year we can start to see nature come back to life. The peeks of green, the longer nights, and the (hope of) warmer days. Spending time outside can be a great way to engagement in a mindful meditation regarding gratitude for nature. For me summer in one of my favorite times of the year. I want to spend time outside, I garden, and my little one and I enjoy walks to the park. As we move into Spring I can be grateful for this season and its time of regrowth and blooming which leads into Summer and all of her warmth and beauty.

Talking about being outside and showing gratitude for nature leads me into the next way to recharge over break. Gratitude. 

Gratitude is a practice that benefits our brains and physical health. There have been several studies in recent years regarding gratitude and how it supports our mental, emotional, and physical health.

A lot of the time the information regarding gratitude will suggest listing three things each evening, as way to reflect on the day. I enjoy this but I also enjoy doing my gratitude in the morning. I like to start my brain on a positive note. Knowing that our brains are designed to look for negative, for survival, I like to train my brain toward the positive as I start my day. Spring break could be the perfect time for you to figure out what works best for you.

Another important part of life that we often skip is, drinking water. Some days we may not drink any at all or very little. Some information will tell you to drink 8 8oz glasses of water a day. Others will say to drink half your body weight in ounces. An example would be for a 200 lb person to drink 100 oz of water a day. According to the Mayo Clinic we should drink enough water to have our urine be colorless or slightly yellow. My high school track coach would tell us "I want you to drink so much water you pee Sprite." I don't know why he chose Sprite instead of saying colorless or slightly yellow, but the idea was drink water.

When we are hydrated our bodies function at their best. On the Mayo Clinic's website they share that we lose water daily through spit, sweat, urine, etc. We need to replenish our water to stay hydrated, healthy, and happy.

To be clear, make sure you pee clear! 😉  

Let's continue to talk about what goes into our bodies. Next up, food.

There is a Discovery Channel show called, Naked and Afraid. On it they talk about the human body being able to endure three days without water and three weeks without food. While that is physically true, if you've ever watched the show you quickly see what this can do to your psyche. 

We need food, but not just any food. Not all food is made equal. We need healthy food. We want junk food.

Food can either fuel our brains or harm our brains. Sugar is unfortunately a delicious food which can harm our brains. On the Harvard Health Blog we are informed that our brains run best on premium fuel. Premium fuel is food which is high in vitamins, minerals, and antioxidants. The blog continues on to say that diets heavy in sugar and refined foods contribute to poor mental health and can worsen symptoms of depression. Another point made in this information out of Harvard is related to poor nutrition and poor behavior. It all connects. This is something to think about for ourselves but also to consider for our students.

What we eat can play an important factor in how we feel and how we act. Are you fueling your brain and body with premium fuel?

Take some time to add some (or more) vegetables and fruits to your meal planning. 

Now that we are properly fueled lets see what else we can do to support a mindful spring break.

Having a week off of work is a great time to clean, organize, set goals, read, exercise, and have fun. That's a lot I know. But lets think about each quickly.

Clean and Organize. When we feel like our home and space are in order our brains tend to feel "in order." There is comfort in clean. We feel accomplished and presentable. Having a clean environment can help you feel mentally clean. Our brains like to organize things into what fits and does not fit into our lives. Doing some home organizing is a comfort to our brains.

Setting goals. We aren't talking about life goals, New Years resolutions, or even long term goals. We are talking about daily goals. We have previously talked about WOOP. If you aren't familiar with WOOP go back to our blog on How To WOOP and review this specific kind of goal setting. It is small, daily, attainable goals or as this process calls them "wishes". You set a wish, review the positive outcome, identify the obstacle, and then plan around the obstacle to achieve the positive outcome of the wish. 

A goal could be set around getting your cleaning and organizing accomplished.  Eating well. Drinking more water. Or being more mindful.

Another great way to recharge is to get movement in. We talked about taking walks outside for our sleep but walks are a great exercise for the body too. When we move, with purpose, we support our mental and physical health. In a previous blog we talked about intentional movement supporting our mental health and memory. Try yoga over break, dance it out, or simply take a walk. Move.

After you take some time to exercise, relax with a meditation. Try an app such as Calm. I love this app. It has a lot to offer. I often listen to The Daily Jay. I have checked out the children's section here at school with students and at home with my youngest. Mindful meditation is a calming activity that helps sooth and relax our chattering minds. In a world that does not stop talking, meditate and allow some calm in your mind.

Disconnect. 

If I could encourage one thing for us as adults and for all of our students, it would be to disconnect. 

Turn off the TV. Turn off the phone. Turn off the iPad. Turn off the tablet. Turn off the gaming consol. 

Disconnect. Unplug.

In a 2022 study research showed that screens change the structure of the brain. Screens reduce empathy, reduce attention, increase aggression, create addiction, cause a lack of impulse control, and negatively impact early reading skills.

We previously talked about screens and light and how it impacts sleep. Beyond the light, its gaming, social media and time away from in-person people.

On her podcast Nurture v Nurture clinical psychologist Dr. Wendy Mogel talks about how years ago she was employed by a video game company. Video game companies employ psychologist with the purpose of ensuring games use psychology to draw people in, keep them playing, and make them need to come back. Video game companies use psychology to create addiction.

We noted social media. We will not even dive into those deep water. We know that social media steals empathy and give anxiety. 

Disconnect.

Once disconnect, first praise yourself for accomplishing that goal. Then just keep going with the affirmation.

Another glimmer to glow up is the use of affirmation. 

Use these starters and keep up the positive self work...

I CAN

I WILL

I AM

I can disconnect. I will disconnect. I am disconnecting!

And now that we have disconnected lets find something else to do.

Read.

And last, but not least... Have Some Fun. Spend time with others. Engage with others. Have fun. Ask a friend of family member to work on our reset list with you.

Find positive ways to get ready for the last long stretch to the finish line of this school year!

Caring for Success

Who comes to mind when you read the above quote?

Who needs you to look past the problem and see the possibilities? 

How do you handle problems? Punish or Teach Skills? 

I hope that you took a minute to watch the link above. I love Dr. Becky Kennedy. I watch her videos and end up doing a lot of self reflection on my parenting skills and my communication with students.

In her TED talk, Rita Pierson, an educator, shares that every student needs a champion. 

Our students need us to be their champions.

Our students need us to teach them skills, not punish them for lacking skills.

This week I had a great conversation with a middle school teacher. He shared that he is doing mindfulness three times a day. He went on to say that the students grumble at the beginning but he does it anyway. He stated that he knows they need it because he has observed them to be calmer after.

Our students grumble and complain when new and uncomfortable things are introduced. DO NOT GIVE UP. DO NOT GIVE IN. 

Being a champion for our students looks like pushing them to try a new thing.

Being a champion for our students looks like consistency.

Being a champion for our students looks like teaching them skills (they are missing) instead of punishing them for the behavior which resulted from the lack of skills.

As we enter into testing season, it is important to take time, as adults, to ask ourselves if we are championing our students.

A mindfulness technique we can utilize is positive brain training. Make sure that each interaction focuses on a positive outlook. "I noticed you are enjoying a really good book. I hope later you can tell me all about it. Now, however, is the time for the activity I have provided."

Championing a student looks like giving them a task or job to let them know they are needed and important. Utilize a skill they have (that may need to be refocused) and use it to create a positive experience for the student (and you!). "I noticed you love to move around the room a lot in the morning, can I have you use that energy to move around and greet all of our students?"

Working with our students, in a partnership, helps them see we care builds a trusting relationship. 

Another thing to think about is, “When kids feel in control, they act in control”- Dr. Becky Kennedy

                    You could be a students caring adult helping to build their success story.
 

The Mindfulness of Movement

Mindfulness comes in many forms. Some you may not consider at first glance. One such mindfulness you might dismiss is, movement.

Movement is more than just fidgeting, getting up and walking a lap around a classroom, or stretching your arms above your head. Movement is a specific form, such as; martial arts, yoga, and dance.

Studies out of Harvard Medical School show that dancing supports motor, emotional, and intellectual brain function. 

A study printed in the New England Journal of Medicine found that dancing improves brain health. More specifically memory. In fact, when looking at golf, swimming, tennis, cycling, and dance; dance showed the best results for memory support. Studies on dancing are showing us that dance can reduce the risk of dementia by 76%. Some doctors are even discovering the benefits of dance for those living with Parkinson's. The website news-medical.net shares that dancing has also been shown to reduce symptoms of depression. 

It is important to understand that we are not simply talking about turning on music and letting our students go wild and calling it dancing. We are talking about synchronized, choreographed, and mimicked movements. 

Studies show that when we mimic movement or synchronize movement we improve self-esteem. It has also been found that this type of movement helps us like others more. Perhaps the next time there is conflict in your class you take a dance break. Have students pair up and move in unison.

Yoga is a great type of movement which can reduce the severity of symptoms of PTSD to the point patients no longer meet the criteria for diagnosis.  

Take time to move with purpose and in synchronization with others. Help your students and help your self. Get up. Get moving, with purpose. 

Mini Vacation of the Mind

As we are working hard on our mindfulness challenge utilizing the program Inner Explorer, I wanted to take some time to share some of the research backing mindful mediation.

I love reading research and finding new information. Sometimes it changes my mind on a subject. Other times it helps me solidify my resolve, giving me concrete evidence as to why I believe something to be a good or not so good thing.

As I looked at current research on mindful mediation I read a lot of information of which I am very familiar. But something stood out and it's a must share before we review what we know.

New research from Harvard Medical School has found that a mindful mediation practice can reduce stress levels longer term than a vacation. 

Maybe we can start to think of mindful moments as mini vacations for the mind and body.

On the website, earthweb.com it says that mindfulness can help reduce suspensions by 45%. 

It takes time and dedication. But wouldn't you rather invest time in mindfulness rather than  wasting time with unwanted behaviors. 

The Harvard study also found that students' overall school performance improves when schools utilize mindfulness.

We are not simply investing time in the day-to-day but in the whole person and whole life. We are setting up our students for a future in which they will have self-control, focus, and the ability to calm down during high stress times.

The mindfulness program we use has great test taking mindfulness, school safety mindfulness, and so much more. We can help students find a calm and peace after a fire drill or lock down drill. We can support a healthy mindset and calm body before a test. 

Studies have also shown that mindful meditation can also improve memory and concentration. 

If a class of kindergarteners can do it, a class of 8th graders can do it.

If a class of 1st graders can do it, the staff can do it too, with their students.

Take time to enrich your own life. Studies show that mindfulness can reduce anxiety, depression, and help improve your overall health.

The American Psychological Association reports that mindfulness can help you become less distracted and have high levels of productivity. 

In all of my research I have yet to find a downside to giving mindfulness a try. 

We just closed out the month of courage. Have courage to try something new.

We are now beginning the month of encouragement. I encourage you to try something new. For you. For your students. 

For your students today. And for their future.

Build The Skill

"Stop overreacting!"

"Why are you reacting that way?"

"No need to be so dramatic."

"You don't need to cry about it."

"No one else is acting this way, why are you?"

"You know how to act better" 

Let's take a moment and pause and reflect. Have you ever said any of these statements? We all have. They come out before we think about it. The last statement on our list is why we are here this week. Do our students really know how to act better? Who has taught them? Who has shown them?

For many of our students, their home life is not filled with important life lessons on how to handle emotions and overcome obstacles. For many students they are the "adult" at home. For many students they are taught to "suck it up." Many of our students do not have someone at home teaching them how to regulate their emotions. We need to step in and support.

What were you taught as a child? Were you taught to identify an emotion, label it and learn from it? Or were feelings just not talked about in your home? Ignore the "bad" or "negative" emotions and they will go away. Expect the positive emotions at all times. Have you ever been told to smile? Subtext, just be happy all of the time. 

Children learn to regulate emotions from us. It starts with co-regulation as we show and teach them how to handle the more challenging emotions. 

In the past I have shared how I have intentionally worked with my own children on how to handle and express emotions. Before Leila really understood what I was talking about I would simply pick her up and take exaggerated deep breaths during a typical toddler meltdown (they are normal it has to do with limited communication stills and lack of emotional regulation skills). I was able to observe her meltdown to end in less than a minute. Her breathing synced up with mine. Her mirror neurons couldn't help but fire across synapsis and create a neural connect to breathing and calming down.

How do you react to unwanted behaviors in the classroom? Are you helping your students react?

The website Turnaroundusa.org says this about a co-regulated classroom:

"While it might feel counterintuitive in the moment, the best way we can create classrooms conducive to learning is not to demand compliance, but to lean into attuned, responsive relationships that empower students to own their learning and be accountable to their community."

I love the language they use, words such as; attuned responsive relationships, empower students, and accountable to community.

Co-regulating is an interactive approach. It is a partnership between students and adults. 

When we meet students needs where they are at emotionally, not where we are at emotionally, we build a trusting and caring relationship. When a student feels a sense of belonging they want to be in class and they are open and receptive to learning. 

Begin co-regulation by practicing in mindfulness with your students. Use I-Feel language. Put up a Mood Meter. Encourage positive empowering statements that begin I Can, I Will, I Am.

When we talk with students about how their actions make us feel, without judgment they can learn how they affect others.

 "I feel disheartened when....because... I would like to help you find new ways to ..."

Let students know what you notice. Let them know you see them, as a person, not just an action.

The way you wish a student would react to a situation is exactly what you need to first show with your actions and then teach with your words. They will only have the skill once you give it to them.

 

Wild Butterflies

 

"Your brain didn't evolve for you to think and feel and see, it actually evolved for you to control your body."-Lisa Feldman Barrett, professor of psychology at Northeastern University

Dr. Feldman Barrett has also been quoted as saying, "Mindfulness buys you the capacity to easily shift the focus of attention, which allows you the re-conceptualize easier. To predict better."

The picture above is another lessons on accepting an emotion instead of dismissing the emotion. As we begin to think about testing season we may want to think about the feelings of nervousness, anxiety, and worry. Perhaps, in your life, you struggle with these emotions yourself. Our duty to our minds and bodies is not to get rid of the emotion but rather to figure out how to work with the emotion. Get those butterflies in formation.

Next week starts our annual 21 days until Spring Break Mindfulness Challenge. We can take control of our bodies, as Dr. Feldman Barrett shared is the reason why our brain evolved. Dr. Feldman Barrett also has also shared that mindfulness gives us that capacity to take control.

Before we begin the challenge take some time to explore Inner Explorer or even sign up if you haven't yet. The link below is to our school account.

https://ieorg.page.link/dEVF6vgKNFsgF8Gq5

Did you know that you can invite families to join? You can send a link to families which allows practice time outside of school. You can also utilize the Tune In section of the program to connect families to your class mindfulness experience. 

Do you need help utilizing Inner Explorer? Here are our top 10 mindfulness champions!

With a short week comes a short blog. (I need to get us ready for the challenge.) 

Please reach out if you need help with setting up Inner Explorer. More details will be coming soon regarding the challenge.

Instagram Happiness

 Instagram Happiness. Social Media Fake. Toxic Positivity.

Just Think Positive.

Fake it till You Make it.

If you Look Happy then you'll Be Happy.

Good Vibes Only.

We have all fallen into the trap of feeling that we must always look on the brighter side. In our times of difficulty or sadness we have had others say these platitudes to us. In the face of others' difficulties we have said these statements.

Psychology Today states that Toxic Positivity is a pattern of behavior characterized by social (social media) pressure to display only positive emotions. This behavior invalidates all other feelings. 

A quick Google search of "Good Vibes Only" and you will find poster, sticker, shirt, ect with this saying. You will also find similar sayings such as "Stay Positive."  And I have to admit that as I helped my five-year-old pick out a school outfit last night I noticed she has a shirt that says "Good Vibes Only." We all buy in.

The intention behind these sayings is to encourage, uplift, and inspire ourselves and others to look on the brighter side of life. However, it isn't always bright outside. We cannot always be shiny happy people. And when you are in the darkest part of life it is hard to see the light. When people keep telling you to look for it you feel as if they do not care about your darkness. Not really.

All emotions provide important information. Emotion suppression can backfire. Instead of emotion suppression we need emotion expression. Emotional expression leads to authenticity. 

Robert Frost said " The only way out is through." While Frost was talking about a forest, we can adapt this sentiment to feelings. The only way past them is going through them. To acknowledge them. To accept them. To experience them. To work with them. To reframe them.

How do we learn to express authentic emotions and work through them?

If you said, Mindfulness, you are correct. By now you are not surprised that this is my answer. Let's take a moment to walk back trough Toxic Positivity and what it does to us verse what Mindfulness does for us. 

Toxic Positive is often put into place where sympathy or empathy should be utilized. Sometimes we need a listening ear, not a catchy saying.

A few examples of Toxic Positivity Traps are:

Someone hit my car. At least you didn't get hurt.

This job is frustrating. At least you have a job.

I can't believe I didn't get that raise. Everything happens for a reason.

I don't feel like anyone really cares. You shouldn't feel that way.

....it'll all work out....the best is yet to come...don't worry...stay positive...you'll get through it...

We do not feel heard, cared for, understood, or loved when our feelings and experiences are dismissed. When our feelings do not feel valid, we do not feel valid. 

Mindfulness teaches us how to respond in a way that helps others feel heard, seen, and important.

Researcher Maya Tamir, Ph.D. has found that when you judge our unpleasant emotions negatively, rather than accepting them as they are, you will have worse well-being.

An emotion can be unpleasant and give us a teachable moment. (a yes-and from our last post!)

In an interview on  psychologist Adam Grant's podcast, psychologist Susan David talked about toxic positivity and reframing our emotions. She shared that emotions are not good or bad and we should approach them with compassion, curiosity, and acceptance.   

Our world values our emotional "strength" when we do not show unpleasant emotions in the face of unpleasant times. Susan David in this podcast shared that when her father died she was praised for being strong when she was asked how she was doing and she hid the truth and told others she was doing well.

Susan likes calling Toxic Positive, The Tyranny of Positivity. The definition of tyranny is "all power in the hands of a single ruler." When we do not acknowledge unpleasant emotions we give all power to the pleasant emotions. All Power to the Positive. I kind of feel like that might be the next catchy quote for the Good Vibes Only group.

We cannot and should not live with all power to one emotion. We need to have a compassionate understand for all emotions. 

We need to let our students have a compassionate understanding (mindfulness) of their emotions. We cannot tell students to stop a feeling. We need to help them understand and walk through the feelings. 

Don't Instagram your feelings and only show what you think others want to see. Be authentic. Acknowledge, Accept, Reframe.