One way to lift your spirits (taken from the book High Hopes by Patrick Lindsay)
“‘Live Now’ Refuse to let time dictate your day. Lose track of it. Immerse yourself in whatever you’re doing. Surrender yourself to the activity. Commit your full attention. Notice the difference.” ~ Patrick Lindsay
“The happiest of all lives is a busy solitude.” ~ Voltaire (François-Marie Arouet) (1694-1778)
Years ago, I worked with teens at an inpatient home as a milieu counselor. I did this for two years. We had a big white board and I would pull something appropriate from High Hopes and write it on the board. The teens enjoyed that and would sometimes write it in their journal or decorate around it using dry erase markers.
If you work with teens, I have found that this gentle approach to engaging with teens is easy and can be inspiring. Some days, something I would write seemed to spark people who appeared to be really struggling, as I’d catch them looking at the board and writing in their journal. Occasionally, I observed a boost in positive emotions and peer interactions following.
You don’t have to use this book, there are plenty of good books to pull inspiration from and share with others. I do prefer this method over looking up quotes online. Quotes online seem to repeat themselves and you don’t always know the credibility or who said what. High Hopes is a small book, so it fit in my full bag that I’d take into work.
I hope that this article inspired you.
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This is a popular grounding technique, and it is for everyone.
This technique engages all 5 senses, which reminds you of the present moment, and builds awareness. This is a calming technique that can help you get through tough or stressful situations. Taking a deep belly breath at the beginning and end of this activity can feel calming and will help prepare you for the next thing that occurs. As you do this activity, saying the things that you sense out loud will reinforce your present state of being and awareness because you are hearing in your own voice what your brain is telling you and what your body is actually experiencing.
Take a deep belly breath to begin.
5 – LOOK: Look around for 5 things that you can see and say them out loud.
Example: “I see a dog, a chair, a lamp, a window, and a cup.”
4 – FEEL: Pay attention to your body and think of 4 things that you can feel. Say them out loud.
Example: “I feel the dog, the cushion that I’m sitting on, the sun coming in through the window on my skin, and the carpet beneath my feet.”
3 – LISTEN: Listen for 3 sounds and say them out loud.
Example: “I hear the dog snoring, the air conditioner running, and the birds outside singing.”
2 – SMELL: Say 2 things that you can smell. If you can’t smell anything from where you are, you may move to go smell something or say your favorite scent.
Example: “I smell the candle burning and the fabric softener on the chair throw.”
1 – TASTE: Say 1 thing that you can taste. If you can’t taste anything, then you can say your favorite thing to taste.
Example: “I taste the toothpaste mint from when I brushed my teeth.”
Take another deep belly breath to end and notice how you feel.
Download this technique below to store on your device or to print it out and share!
When choosing what to write in, consider all of your options and what best suits your needs. A journal can be a spiral-bound notebook, which is an easy to find and cheap option. Combination code or lock and key journals can provide privacy and are usually well-made. A journal can be kept electronically in a secure computer. It is convenient to access and saves your hand from becoming cramped in writing position.
Relaxing and stress relieving.
A coping tool.
A way to vent or express emotions and thoughts.
Makes your thoughts more apprehensible.
Improve and train your writing.
Set and achieve goals.
A way to become more organized.
Develop improved understanding of yourself and situations occurring in your life.
Allows for creativity.
Provides you with a way to reflect and consider new ideas.
Record new ideas on-the-go.
A place to keep memories.
Provides you with a record of events, thoughts, feelings, and behaviors. You can use this record to track patterns over time, which can lead to problem solving.
Can help you feel a sense of accomplishment.
You will learn new things.
Can provide you motivation and inspiration.
And many, many MORE!
Use your journal however you’d like! Decorate it and add pictures. Slip a photo of a favorite memory, person or pet inside. Write in different colors or use black ink. When you start a new journal entry, include the date, so that you have that information if you ever need it. Write about your day freely or choose a prompt. It might take you a little time to get used to writing, you might encounter writer’s block, and you may struggle to find what time to write. Don’t stress, it’s okay! Writing should become easier overtime and this isn’t meant to be stressful, it is meant to be therapeutic and enjoyable! Aim to write everyday because it will help develop a habit and really reap those benefits. If you end up writing most days of the week, that is still good, just keep in mind that you might get out of habit of keeping your journal if you don’t write frequent enough.
Materials: Poster board or large paper; magazines; newspapers; printed out images from online; quotes; scissors; glue; pen; pencils; markers; stickers; glitter; tiny, lightweight objects (travel ticket; concert ticket; key chain; charm…).
Instructions: Ponder and visualize a long-term goal (a few months or years ahead). What does it look like? What are the details of your vision? Where will you be, what will you be doing and who will you be doing it with? Using your materials, cut out, print, draw, paste anything that could be a part of your board. Add quotes, mantras or positive affirmations to remind you of your long-term goal, and to motivate and inspire you. An extra element to consider is a letter-sized envelope. It can hold: tiny, meaningful items; a sticky note with a short-term goal (that can be accomplished in one day); sticky notes with something positive going on in your life; sticky notes with a memory that will make you smile. Glue the envelope to the side or bottom of your board. Everyday (or as frequently as you’d like), pull one thing out of the envelope. It adds a little extra fun and interaction. Do a “rough draft” of your board before gluing things to it, just to make sure that you are satisfied with the layout. Glue on the cutouts, pictures and objects. Let the board dry. Lastly, on the back of the board, add “reminders” (important things to remember). The reminders should be uplifting.
Vision Boards are fun and easy to make. They remind you of what you are working towards, your long-term goals, dreams, and aspirations. This motivational collage project is something that a child, adolescent or adult can create. Check out my Vision Board and reminders.
I think of the graph as an umbrella. The emotions on the edge of the circle are related to the “main” emotions (or the emotions that we most commonly identify), which are in the very center. For example, when we feel confident and successful, we feel proud, and we feel happy.
If someone is struggling to pinpoint or identify what they are feeling, just seeing all of the emotions in front of them might be helpful.
This graph is good for teaching kids about other emotions, not just the “main” ones. So, when they feel happy about receiving a good grade at school, proud, confident and successful can be introduced to them.
Whether your issues are with falling asleep, staying asleep or quality of sleep, you could look into some ways to keep track of it. Tracking sleep is similar to keeping a journal, it will aid with problem solving and identifying patterns around bedtime or daily routine.
When considering your daytime routine and activities, examine aspects like stressors, caffeine consumption, when you exercise, work related details, etc. It can be extremely frustrating when identifying what negatively impacts our sleep, coming up with a solution to the problem and figuring out how to get our bodies to respond to our healthy solutions. – downright exhausting!
Completing this sleep tracking worksheet is one way that you can work towards achieving higher quality sleep. You may try answering some or all of these questions daily or only once per week, whatever you feel is adequate.
Use a notebook or journal to track. Write down the date and log your answers to the questions. Tracking sleep takes time and any progress made might not be immediately obvious. Try sticking with this process for at least one month, the more persistent you are, the greater the positive impacts and improvements you’ll see.
This worksheet helps with recognizing what our bodies do for us and what is unique about us. Think about the abilities and all that our bodies achieve every day, there are several! Walking, speaking, reading, thinking, feeling, eating, and reproducing, just to mention a few. Our bodies are elaborate and designed to do absolutely astonishing things! This worksheet is for anybody to complete: children, adolescents and adults; use in the classroom setting with children; use in a group setting, so that you can learn from and relate to others. I have used this as a tool when working with people who struggle with body image, eating disorders and Body Dysmorphic Disorder (BDD) in a group therapy setting.
We may be dissatisfied with certain parts of our bodies and find it difficult to accept them. The focus tends to be on our flaws and sometimes we long for our bodies to appear or function differently, in unattainable ways (distorted thinking). As you work through the uniqueness section of the worksheet, remember that everybody is different and that if we weren’t, then how dull this world would be! Things that make you unique are your talents, special abilities, personality, a birthmark, etc… again, there are several!
A word about going against negative body image obsessing… we can battle our distorted thoughts and beliefs about our bodies by really thinking through body positivity and appreciation. Positivity and appreciation will increase self-awareness, and when we accept our bodies as they are and their unique characteristics, we can find peace and satisfaction. As we focus on these positive qualities, stay clear from thinking about what we view as flaws or what we dislike about our bodies because it is most important to be grateful for them and not judge ourselves. For example, you may not like the appearance of your birthmark. Try not to think about the appearance as much, give thought to a meaning behind the birthmark. Does or did anyone else in your family have that birthmark? How does your birthmark make you unique? At times, we are our most critical judges. Through this whole process of learning, appreciating and accepting, we gain self-esteem and it becomes easier to love ourselves as we are. Don’t give up if you become stuck, take a short break or ask for help.
Lastly, about taking care of our bodies and meeting our basic needs. Self-care sounds simple, but when there is a struggle accepting and appreciating our bodies, it is complicated. It is key to know ways that we can take care of our bodies to help them stay strong and healthy. Eating well-balanced meals, exercising the appropriate amount, practicing good hygiene, going to the doctor’s, dentist’s, chiropractor’s office when necessary, are all perfect examples of taking care of our bodies. There is an endless list of creative ways to take further care, such as, feng shui the bedroom to get better sleep, practice dance or yoga therapy, head to the spa, do simple stretches for your muscles, breathing exercises, etc. Self-care means feeling better, having gained confidence and love towards our bodies.
Materials: an index card; colored pencils; markers; crayons; stickers.
Instructions: this crafty project is for children and adolescents who need a little reminder of their most effective coping skills or ways to help them to stay safe when they are feeling overwhelmed or escalated. Having a safety plan written on an index card is accessible, can be kept hidden to protect privacy, or shown to a trusted adult (teacher or family member) when additional support is needed.
A safety plan can contain any number of coping skills or strategies that will help de-escalate a reaction to a situation. I like to ask children and adolescents to choose five things that they find most helpful to do when they feel like they are losing control or feeling unsafe. Five is a good number because it gives a variety of options to choose from. The child or adolescent can choose what they feel will be best option for in the moment.
When creating the card, sometimes figuring out coping skills and strategies is challenging and requires children and adolescents to really think; an adult who knows the child should help come up with ideas. These need to be things that can be used immediately, in the here and now. Try to avoid requiring any specific toys or equipment because that requires extra effort. The things also need to be very detailed and specific. Being detailed and specific will promote brain change and way of thinking. Write the coping skills and strategies on the index card and decorate it!
Examples of coping skills and strategies:
Counting to ten in my mind while taking deep, easy breathes.
Notice five things in the room and what color, shape or texture they are.
Sing a song.
Think about my favorite memory.
Think about my favorite pet.
Use a fidget toy.
Read a book.
Listen to music.
Think of a positive self affirmation.
Curl and uncurl my toes ten times.
Stretch my legs and arms.
Ride my bike.
Notice three scents and where they are coming from.
Feel the texture of my clothing.
Where to keep the safety plan
This card can be kept in many different places, but keep it easily accessible, which means carrying it around:
In a pocket.
In a desk, locker or lunch box at school.
In a backpack.
On the refrigerator or a mirror at home (better if there are two or more are created).
Kept on a coffee table, dining room table or night stand.
A positive attributes worksheet to help identify, give thought to and celebrate your positive qualities. Download, save and print. Print more than one worksheet, you have more than four positive attributes.