When worrying thoughts overwhelm you or your child, what are three quick and simple strategies to use? Here are some simple strategies that our psychologist Jade Godoman shared with us!
- Paced breathing
Paced breathing involves breathing to a particular count. Try the following for a minute and see if you notice any differences in your breathing:
- In for 4 seconds and for 4 seconds, repeat (adjust longer or shorter until it feels manageable).
- Try elongating the exhale: In for 4 out for 6, repeat.
- Box breathing: In for 3, hold for 3, out for 3, hold for 3, repeat.
- 5-Things Grounding
The following activity can be completed in your head or out load. Encourage children to try out loud at first, so you can help them if they get stuck. This activity can help both adults and children to come back to the present, when their worrying thoughts carry them away.
- Name 5 things you can see around the room
- Name 4 things you can hear
- Name 3 things you can feel on or in your body
- Name 2 things you can taste or smell
- Name 1 thing you are grateful for
- Connect with Nature
Think of ways you can connect with nature from your own home. Consider the following: sit outside to work, walk on the grass in bare feet, create a bird bath for the local birds, play with the pets, kick a ball around, or tend to indoor plants. Visualise your favourite nature scene.