I'm bringing calmness back.

by Elizabeth Van Allen

scribblesbyartteachervanallen.blogspot.com

Finding my happy place before a flight.

Time is short and kids can act crazy, so it's easy to get thrown off your game if you don't have a plan B in the classroom.  It doesn't hurt to also have plans C, D, and E waiting in the wings in case of emergency.  Every day a teacher's time management has to be on point 100% of the time.  Schedules can shift and change at a moment's notice, and let's face it- not every class goes according to plan every time.  It's way too easy to let your personal stressers travel with you from class to class, then follow you home as if you actually want them there. 

We always have back-up plans ready to go in the classroom, but what about your "real" life?  When things go sideways and unexpected stress hits, do you have anything in place to keep your mind centered?  I've put together four quick go-to fixes that just might bring some calm back into your life.  Hopefully you'll be a little more prepared when the next "life storm" hits!

Quick fixes for the suddenly stressed:

http://www.wikihow.com/Breathe

1. Breathe deeply with your mouth closed, especially if you are starting to panic.  Research has shown that you can't hyperventilate when breathing through your nose.  Slowly take the breath in through the nose until it completely inflates your chest, stomach and back over a slow 4-count (minimum).  Let it out slowly, taking the same amount of time -or slightly longer- to release the breath.  Continue to exhale until you are pushing the last of it out with your diaphragm.  Repeat a few more times.

2. Take a brief stretch break. Extend your arms and your gaze all the way up.  Reach towards the ceiling/sky with not only your hands and arms, but your sides and waist too.  At the same time, root down through the earth with your shoulders, legs, and feet.  Reach up a little higher with alternating hands to really stretch your sides and triceps.  Then hinge at the hips and, with control, reach out and sweep your hands down towards the floor.  Bend your knees one at a time, stretching through your standing leg and hip before you switch.  Be careful not to lock or hyper-extend you knees, and don't forget to breathe! 

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3. Grab a crayon and scribble.  If it sounds silly, that's because it is.  Take one of those big, made-for-toddlers crayons and hold it in your fist.  Now scribble your heart out.  Get all that frustration out on the paper, then crumple it up and throw it away.  It's kind of like punching a pillow, only a little (ok, a lot) less obvious to others.

4. Be fully present in the moment and truly enjoy a sensory experience.  It could be the warmth and scent of a cup of tea, the taste and texture of your lunchtime sandwich, or even just feeling the sensation of running water as you take an extra minute to wash your hands.  Really indulge yourself in the simple pleasures that smell, taste, touch, sound and sight have to offer.

I recently tried jackfruit for the first time (pictured above).  Instead of immediately judging whether or not I liked it, I tried to be fully present while attempting to describe my sensory experience more objectively to a captive lunchtime audience. (Thanks Mom & Kat!)  It was a really interesting way to try something new.

What stress-reducing quick fixes have worked for you?