Mindful Moments: Coping with Back-to-School Emotions
It’s back-to-school time and as caregivers and parents, we know that means lots of emotions!
For some parents and caregivers of school-agers, back-to-school means stress, overwhelming change, and possibly even a little sadness as you see your babies growing up faster than you’d like.
For the kiddos, heading back can mean big feelings of anxiety + excitement and being equally as overwhelmed as their adults. With all that’s going on, it’s the perfect time to pause for a little mindfulness.
Mindfulness has been a popular buzzword for quite some time, but what is it and why is it important?
Mindfulness is the practice of being present or in the moment. That means getting in touch with your feelings and being fully engaged - with acceptance and without judgment - in what is happening around you. Many people use mindfulness as a way to reduce stress and anxiety, and to become more in tune with what your body and emotions are telling you.
take a deep breath
Not sure where to begin? One of the easiest ways to practice mindfulness is to simply pause and take a deep breath. There are a number of different breathing techniques that will help you to slow down, pause, and take in the moment.
Box Breathing is one technique in which you inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
This strategy is helpful when faced with anxiety as it allows you to be in control of your breaths.
mindfulness walk + mindful eating
Got your breathing down pat? Try a Mindfulness Walk or Mindful Eating.
A Mindfulness Walk is a way to level up your regular walks around the block. Using your senses, become aware of your surroundings by following a 5-4-3-2-1 format:
5 things you can see
4 things you can hear
3 things you can smell
2 things you can touch
1 thing you can taste (where appropriate - but a good reminder if you brushed your teeth this morning 😉)
This practice not only improves your walk, but it also helps you to become more present with acceptance - accept the things that are not in your control, i.e. the sounds and smells of the neighbourhood - while focusing on what you can control, i.e. your breathing.
Try it on your way to or from school or work to help prepare for the day or to unwind.
Mindful Eating is similar in that using your senses to explore your food allows you to slow down and enjoy your meal - you’d be surprised how much better food tastes once you’re mindful of it!
Recognize the good stuff
Mindfulness is a great way to practice not only acceptance, but also gratitude. While you’re becoming more aware of yourself, your body, and the world around you, take a moment to appreciate the good stuff.
Try this activity to help regain focus and reduce stress:
(click here to download a printable version)
Mindfulness is easy once you get the hang of it, so why not start now? Set an intention or personal affirmation for the day, followed by a few deep breaths, and a well-deserved moment of silence. Accept your thoughts and then let them go, scan your body and give extra love where needed.
Mindfulness is a game changer, so you might as well get your head in the game 😊
Have a great school year to all the kids, teens, and their parents!! You got this!
This post was written by wellbe’s social worker Rachel Jessome. If you or your children are in need of support, you can book an in-person or virtual visit with our social workers here.