We’re all experiencing major transitions that are sure to stir emotions, from exhaustion and sadness to fear and excitement.  If you’re looking to instill healthy and effective coping skills for your youth (or self), here are five helpful tools you can try at home.

Move to Settle:

Playing movement games that transition from fast to slow can show kids, by moving their own bodies, the difference between dysregulation and regulation. When we can feel our body in a hyper-aroused state (i.e. heart races, the face becomes flushed, breathing accelerates), we can then feel the difference when we are calm down (pulse regulates, body temperature cools, easy breathing). Maybe you can even hear your heartbeat once you slow down. 

Take a moment for a mirroring activity where youth mimic your movements and pace. For younger kids, we like to do head shoulders, knees, and toes; speeding up each round and end by slowing the song and movements down. For older kids, we play Simon Says (or Yogi Says) where each one leads a series of movements. Try the movements fast and then slow them down. Have a quick talk about what students may notice in their bodies, being aware that some kids may not notice anything, and that’s ok. 

Get Grounded:

The term grounding to us simply means to have your mind and body present in the here and now. It’s important for kids to be able to reacquaint themselves when transitioning from hallway to classroom, or from one lesson to the next. A few activities you can introduce are:

1. Drumming - whether patting opposite shoulders, thighs or the ground (letting students mirror each other's rhythms)
2. Verbal visuals to engage their mind and body - we talk about trees and how they root down with tall strong limbs and spines
3. Balance - lifting one foot off the ground and focusing on a non-moving spot is a great place to start

Mindful Play:

Mindfulness can be a great way to transition too. Offering up a mindfulness activity is always a great idea. For kids, mindfulness isn’t necessarily about sitting still. Activities like coloring to music or coloring mandalas (free coloring sheets here), working with puzzles or playing with fidgets, and play-doh allow kids who aren’t used to slowing down an easy way to focus on a task. Learning how to cope with transitions can be challenging, but strengthening our mindfulness muscles can help us overcome life’s changes.

Wake the Senses:

We love to try to include all 5 senses when we work with kids. Not only is it fun, but it’s also important. Offering kids items to explore our senses is one path, like feeling different fabrics, smelling essential oils or flowers, turning on twinkle lights, and playing soft music can engage the senses. Afterward, having kids share or journal their experience is a great way for them to connect and reflect. One game we play we sit in a circle and we each draw or say aloud something we see, hear, smell, taste, or feel at that moment. 

Take an Easy Breath:

The last one that can be helpful and fun is doing some breathwork. Introducing breathing through games and fun props can be a great way to work on breathwork and at times teamwork. 

One breathing game the kids we work with love involves straws and pom-poms. They will either create an obstacle course on their mat or simply use cups as ‘goals’ to blow their pom-poms into. After they have had ample time to move the pom-poms (or marbles or ping pong balls) with the straw, start asking what they are noticing about their breath: Are they breathing fast or slow? What happens when they get a ‘goal’ or finish the course? Where do they feel the breath coming from? What happens when the focus versus being distracted? 

Introducing breathwork in a fun way can lay the groundwork for even more breathing practices in the classroom. 

Transitions and change are not easy at any age, but we hope that by practicing the above activities your youth (and you!) will become more resilient and connected to themselves and others.