Monthly SAP Newsletter

After wrapping 2022, start 2023 by slowing down and consider Mindfulness. The major tenant of Mindfulness is to be present and aware in the moment. Being present allows us to observe ourselves, increase self-awareness, decrease rumination, and increase our overall attention. Gains in these skills helps to enhance emotional self-regulation.

According to the American Psychological Association, engaging in regular Mindful Practices have been shown, among other benefits, to:

• Reduce Stress
• Reduce Rumination (replaying the same thoughts in our head)
• Increase Working Memory
• Increase Ability to Focus
• Decrease Emotional Reactivity
• Increase Flexible Thinking
• Increase Relationship Satisfaction

Teaching parents and children to practice mindfulness can have remarkable benefits

“When parents improve, children improve.”

BENEFITS FOR PARENTS

• Improved control over emotions

• Ability to remain calm

• Seeing a situation from the child’s point of view

• Responding in a constructive way that lends to a positive outcome

• Ability to consistently guide and encourage children with less negativity

• Modeling and teaching effective coping strategies

BENEFITS FOR CHILDREN

• Improvement in social skills and problem-solving skills

• Decrease in negative behaviors

• Management of feelings resulting in lower levels of depression/anxiety

• More accepting and non-judgmental approach

Full article

Mindfulness breathing exercises can help kids deal with stressful situations. Here are some breathing activities for them to try.

1) Belly Breathing-When you breath in, your belly expands. When you breath out, your belly contracts. Repeat several times.

2) Mindful breathing-Notice your breath and focus on how it moves through your body.

3) Four square breathing - Breathe in for a count of 4, hold breath for a count of 4, breath out for a count of 4, hold your breath for a count of 4. Repeat several times.

4) Breathing Buddies - lie down and place a small stuffed animal on your belly. Watch the animal move up and down while you breathe.

Books

My Magic Breath- https://www.youtube.com/watch?v=NjQzFfv5HXs

I am Peace -https://www.youtube.com/watch?v=vnR5HDfR3JI

Apps

Smiling mind

Mindful powers

Calm

https://www.youtube.com/watch?v=mZO-R7iuCNo

http://www.viewpure.com/lFcSrYw-ARY?start=0&end=0

Mindfulness Meditation Decreases Burnout

Mindfulness meditation has been shown to significantly reduce burnout, stress and anxiety. If you are experiencing burnout, try meditating. Remember to trust the process, and don’t judge your thoughts. Soon you’ll be feeling relaxed and excited to go back to work.

How to Mindfully Meditate

• Sit upright in a chair or cross-legged on the floor.

• Focus on your breathing. Notice how it feels as you inhale and exhale.

• Once you are focused on your breath, begin to expand your mind. Start to notice different sounds, smells, and sensations in your surroundings.

• Recognize and embrace all your passing thoughts whether positive or negative. Don’t judge your thoughts. Let them be.

• If you notice that your mind is racing, focus on your breathing. Once you are ready, expand your mind again.

Full article

Mindfulness is highly adaptive. Activities can be tailored for any grade level, space or available resources. Below are links to activities by age group.

Mindful Activities for the Classroom:

51 Mindfulness Exercises for Kids in the Classroom

5 Minute Classroom Mindfulness Activities for Kids

10 Classroom Mindfulness Activities for Students

When your life feels imbalanced, it may feel as though you’ve neglected your needs or priorities. Although you might feel burned out, you can use these strategies to work toward restoring balance in your life.

Be reasonable. Erase the idea of perfection. It’s ok not to get everything done. You are doing your best.

Find a support system. Find the people in your life that build you up. Consider phasing out those who might be causing you stress.

Take control and say no. Consider your current responsibilities, think about what you can reasonably complete and resist the pressure to please others.

Make a schedule for rest. Intentionally do things that give you comfort, peace, health and happiness.

Focus on today. Try to avoid prioritizing the future. A balanced life requires us to avoid distractions and be present and focused on what is happening today.

Full article

The Student Assistance Program (SAP) is a team of school staff and a SAP Counselor who work together to address concerns that may be interfering with a student's ability to be successful in school. Refer a student for any of these concerns:

Drug/alcohol use

Vaping

Changes in mood (feelings of worry, anxiety, anger, sadness, loneliness, and/or isolation)

Family issues

Self-harm

Suicidal thoughts

Classroom behavioral problems

What happens next....

The SAP team will work together to identify the best supports for student success! Whether it is through individual or group meetings, or providing resources in school and your community, SAP can help support students.

Email: dcatherwood@councilsepa.org
Website: councilsepa.org
Location: 4459 West Swamp Road, Doylestown, PA, USA
Phone: (215) 230-8218

• Mindfulness Toolkit from Transforming Education
• Mindful of Equity
• Biology of Positive Habits