6th July 2020
Dear Wellfield family,
I hope you’ve all had a lovely weekend and are looking forward to some sunshine coming along this week and brightening all of our days. The sun is brilliant for our wellbeing, so if you can, and where possible try to get out into it as much as possible (don’t forget your sun lotion). Exposure to sunlight increases the release of serotonin, a chemical in our body that boosts our mood and helps us to feel calm.
I know that although we’re having lots of fun, and enjoying spending time at home with our loved ones, it can also be difficult at times. Spending lots and lots of time with the same people, and not really being able to go anywhere else can be tricky for us all, and create some big feelings.
If you find that you’re getting a little more cross, a little more quickly; or getting a little more worried, a little more often, then you need to know that it’s okay to feel that way. We all get cross, we all worry, we all feel these things at some point, so it’s important that you know you’re not alone, and that what you’re feeling is okay.
When your emotions are interrupting the normal day to day things that we usually enjoy, that’s when we need to look at how you can take control of them again. This means that if you’re not able to stop being angry, or if your anger is causing you to make some not so positive choices, we need to think about how you can regain control again. If you find that your worries are taking over, and you’re thinking about them too much, even when you’re doing something you usually really enjoy, we need to think about how you can regain control of that. This is the same for any emotion you’re feeling right now, if it is getting too big of an emotion, you need to take charge.
We are in control of our bodies, and what we think in our head affects how our body feels, for example when we’re worrying we might get a tummy ache, a headache or feel a little bit sick- amongst other not so nice feelings. So if we can change our way of thinking, we can change the way our body feels, and gain control over those feelings that are getting a little too big.
Over the next few posts I’m going to talk about ways that we can take control of our big feelings, and that starts with relaxation. There are countless ways of practising relaxation, but the one which you’ll be familiar with if you’ve worked with me already, and in my opinion the easiest and most effective way of keeping ourselves calm, is breathing. It’s really easy, and we all do it anyway, so it will be super helpful to know how to do it properly, in order to keep ourselves calm.
It is important that our breaths are deep and slow, because doing this sends a message to our brain telling us to calm down and relax. Our brain then sends this message to our body, and those things that happen with big feelings, like our heart beating fast, and getting a tummy ache will start to decrease as our body begins to relax. I like to use the phrase, ‘smell the flowers and blow out the candles’ to remind me how to breathe in the correct way, breathing in through your nose, and out through your mouth.
With all of this in mind, your task for this week is to practise using deep breathing whenever you feel like things are getting a little too much, the more you practise it, the more natural it feels, and you should notice it starts to help you relax much quicker.
I’ve attached some printouts below to help guide you with your breathing and how to do it properly in order to relax, or as always, you could use the techniques to create your own breathing reminder, and even use it to teach others at your house about breathing for relaxation.
I hope you all have the most wonderful week,
Try this one from Little Twisters Yoga. Thinking of your tummy like a balloon is a brilliant idea.
This is a brilliant example from Therapy Source, try doing this 5 times, or until you feel relaxed if you need longer.