Teaching Children to Cope with Stress

Author Linda Lantieri (of Building Emotional Intelligence) has developed a curriculum to help children cope with stress in a healthy and productive manner. The following exercises are recommended for children 5 years of age and older.

1. Check in - help your child recognize some of the signs of stress (tense muscles, fast breathing, upset stomach, jumpiness, etc.) as a step in teaching them how to release it.


2. Make room for silence - try to make silent breaks a part of your daily routine. It could simply be a few minutes at the beginning or end of a car ride or before a meal. Then ask your child(ren) what they hear, see or feel during the quiet time.


3. Create a peace corner - this should be a special area where the child can go to be quiet. The space can include calming elements, such as chimes, a coloring book or journal, peaceful pictures or quiet instrumental music.


4. Honor nature - being out in nature connects us to "a sense of something larger than ourselves and lets us disengage from day-to-day preoccupations."

Source: Natural Solutions

Not Getting Enough Sleep Can Make You Fat

A recent study from the University of Chicago Medical Center found that "adults who got five and a half hours of shut-eye ate 221 more calories from snack foods than those who slept for eight and a half hours. They also took in a higher percentage of those calories from refined carbs." So while getting enough sleep might not cause you to eat bigger meals, the end result is higher calories in the form of poorly chosen snacks. Stephanie Clark, R.D. says, "If you're exhausted, your body will crave carbs to replenish its energy reserves." If you know you aren't getting enough sleep, or know you are going to be stressed out in the near future, arm yourself with healthy, low-calorie snacks. Some ideas would include sliced fruit, lowfat yogurt, sliced veggies, granola bars, etc.

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Too Stressed To Sleep?

Use these tips to get a better night's sleep:

• Do regular cardiovascular exercise - studies have shown that people who do 30 minutes of cardiovascular exercise (e.g., cycling, brisk walking, jogging, swimming, etc.) at least 4 times per week slept better than people who don't work out.
• Clear your mind - release your feelings or worries in writing for 20 minutes before you go to sleep. Doing this will help decrease your stress levels and allow for a more restful sleep.
• Schedule a bath - after a bath, your body cools down, which makes you drowsy.
• Use aromatherapy - essential oil of lavender has been shown to significantly increase deep/slow-wave sleep (the most restorative phase of sleep).
• Turn off the TV (and turn on some mellow music) - TV is a stimulant and the light cues your body clock to stay awake. Additionally, negative images and violence on TV increase anxiety and tension. On the other hand, mellow music has a soothing response on the body and mind.
• Make love in bed - having sex releases endorphins and oxytocin in the brain. These chemicals calm you and promote sleep.
• Use visualization - stop counting sheep! Instead, imagine a tranquil scene, like a waterfall or a sunny beach. In an Oxford University study, subjects who used visualization fell asleep 20 minutes sooner than usual.

Source: Caring Today magazine