Monthly Archives: September 2016

Best Relaxation Techniques for Children

Stress does not have to do with work and family responsibilities all the time. In this fast-paced and demanding life, even kids have to deal with stress. There are family issues like separation of parents and sibling rivalry. There’s peer pressure and the struggle to stay in the race. They have the pressure of scoring good grades and excelling in life. They have the pressure of living up to the expectations of their parents and teachers and then they have their own dreams. With so much in their lives, who says kids have no stress! Here we give you ten relaxation techniques for kids.
These techniques help reduce anxiety levels in children and help them manage stress. If practiced regularly, they aid in maintaining normal blood pressure as well as normal heart and breathing rates. They free the mind of anxiety and help achieve complete relaxation. They generate positive feelings and boost confidence.

Top 10 Relaxation Techniques for Children

Deep Breathing

It helps children relax by slowing their breathing rate, decreasing the heart rate and normalizing blood pressure. Teach your child to take a deep breath, hold it for a few seconds and then release it. On inhaling, the abdomen should expand and not the chest. Deep breathing is the process of slow inhalation followed by slow and complete exhalation. It should be done in a comfortable position, sitting or lying down. Practicing deep breathing regularly has lasting effects on overall health.

“Breath is Spirit. The act of breathing is Living.” – Author Unknown
Music
Play your kid’s favorite music. It’s a great way to relax. Fast beats can increase the heart rate and induce a feeling of excitement. Music played for relaxation should be soft. It has a soothing effect. Soft classical music or instrumental music helps relax the listener’s mind. However, the kid’s individual preference of music will have the greatest impact on him. Music can equip your child to fight stress. It also serves as a good diversion from worries.

Sit back, listen to music. Experience bliss.

Exercise

With regular exercise, one becomes more capable of coping with stress. Exercise is known to generate happiness molecules, as they are called, which means it leads to certain hormonal changes that create a feeling of joy and relaxation. Inculcate the habit of exercising in your child. To help him relax his mind and body, ask your child to lie down and relax his muscles, starting from the toes and going up, thus relaxing the whole body.

“To enjoy the glow of good health, you must exercise.” – Gene Tunney

Meditation

Meditation is the best way to relax your mind. It needs to be practiced individually, so children need to be taught the technique. A relatively simpler form of meditation is the breathing meditation. In this technique, one has to concentrate on his breathing, keeping the mind away from all external distractions. One has to instruct himself to pay attention to only his breathing and keep all negative thoughts away. Once your child learns this form of meditation, you can teach him to convey positive messages to his mind while meditating. Apart from relaxing one’s mind, this technique also boosts one’s confidence and makes one feel more positive. You can choose to play meditation music for the child and over time, combine meditation with yoga. Practicing yoga is an excellent way to achieve both physical fitness and mental relaxation.

“Meditation is the soul’s perspective glass.” – Owen Feltham

Laughter

“Laughter is the best medicine”, they say. It really is. It makes you forget all your worries. You feel rejuvenated and relaxed. Give your children reasons to laugh. Books, movies, or some fun time with friends can serve the purpose. Laughter is also a good exercise for the facial muscles. For the positivism laughter brings, it’s one of the best relaxation techniques for kids and adults alike.

“Laughter is the sun that drives winter from the human face.” – Victor Hugo

Toe Tensing

This is a method of drawing tension down to the toe. It can seem difficult for a child but with practice, it can prove to be a good relaxation technique. This is an exercise that involves lying on the back and allowing yourself to tense your toes. Ask the child to pull his toe muscles towards the body and hold the position for ten counts. Do 4-5 repetitions of the exercise.

“There is nothing like staying at home for real comfort.” – Jane Austen

Visualization

Experts say that picturing things you like can make you feel relaxed. Let your child imagine good things happening to him and visualize anything that gives him pleasure. For someone it could be visualizing a trip to Disneyland, for someone, it could be dreaming of becoming successful. Ask your child to imagine his dream coming into reality. This has to be done with closed eyes. The thoughts and imagery of a positive picture makes a person feel relaxed.

“Dare to visualize a world in which your most treasured dreams have become true.” – Ralph Marston

Take Breaks

A break from routine is an effective way to relax. It allows you some time to switch off from the routine. When your child feels stressed, let him take a break and rest for some time. Encourage him to spend time pursuing his hobbies. That’s for sure refreshing. Tied to a hectic schedule, kids get no time to break free. Taking small breaks during the day, thus taking some time off for oneself, is a great way to relax. Teach your children that and they’ll also learn to manage their time.

“A hobby a day keeps the doldrums away.” – Phyllis McGinley

Binaural Sound

Experts recommend exposure to binaural sounds as a good way for relaxation. The technique involves listening to binaural sounds for around half an hour everyday. It is known to generate signals of wavelengths that can reduce stress and also enhance one’s creativity. It is advisable to seek guidance about how to use this technique with children.

Binaural beats lead to relaxation, creativity, and a positive mental state.

Introvert

This technique may sound difficult, but if given proper training, children pick up really well. It serves as a very good way to get rid of stress. With introversion, you can go to the root cause of your stress. You reflect on yourself and the situation at hand. You understand yourself better, whereby you are able to cope with stress more effectively. Help your child acquire this technique. It will go a long way in making him stronger and abler in dealing with stress.

“The time you feel lonely is the time you most need to be by yourself.” – Douglas Coupland
Relaxation is a state when the mind is free of stress. Relaxation techniques aim at helping you cope with stress and get rid of mental strain. They help you lock your worries away and feel positive about life. Your routine is an everyday thing. It fatigues your mind and then you crave for relaxation. A little time for yourself, to think of and do things you want to, is a great stress buster. It relaxes your mind and refreshes you to start working again. No one has ever been able to escape from stress, It’s a companion for life. Right from the day you are born, you are made to face pressures – the pressure to win, to excel, to succeed and to prove yourself in whatever you do. In a life fraught with stress, relaxation is a need. As you must have observed, at the heart of every relaxation technique is the idea of setting your mind free, giving it some time of its own to think of really nothing and just relax.

Best Ways Successful People Get Rid of Stress

download-32Meditate

One cannot stress enough the importance of meditation in stress management. Many successful people choose their own form of meditation to follow. Meditation calms you down, makes you look inwards, and helps your overwrought mind get organized to find solutions. It is, thus, the first step towards relieving stress.

Track Down the Cause of Stress

To overcome the uneasy feeling of stress, successful people first identify the cause of stress. Once they fully understand the nature of origin of the stress, they confront it knowing what its weaknesses are, and what are their strengths to deal with it.

Action Oriented

Rather than allowing stress to halt their work, successful people break down their work into doable actions. Breaking the work into small manageable tasks helps them with having an action plan for managing the stress.

Practice Gratitude

Successful people always express gratitude by being grateful for what they possess ‘now’. Whether they have supportive family members to helpful colleagues, these individuals don’t take even small gestures of help for granted, and reach out to people who help them in their enduring journey towards success.

Take Care of Themselves

Successful people take care of their body by indulging in a healthy diet and getting enough time to sleep. Plus, they allot adequate time for exercises, like going to gym, performing yoga, or walking. Some of these exercises are helpful in releasing endorphins in the brain, which assists in reducing stress.

See What They Have Accomplished

Rather than seeing what work is pending and let that overwhelm them, successful people see how far they have reached in fulfilling their target. The motivation that they get from seeing how much work they have completed acts as a fuel to finish the remaining amount of work.

Set Aside Leisure Time

Successful people set apart time for leisure activities which rejuvenates them to cope with the stress at work. This activity could be anything like listening to music, browsing the Internet for funny videos, or playing table tennis. Leisure time is set aside for pursuing hobbies, which makes them feel relaxed, refreshes the mind, and helps in approaching work with a fresh outlook.
Maintain a Positive Attitude
Keeping a positive attitude when faced with stress helps as a coping mechanism. No matter how many negative outcomes the day might bring, successful people see the positive side, as there is always another side to a coin. When you maintain a positive attitude and things are going well, everything becomes easy to handle. But, if your mind is flooded with negative thoughts, even a simple task becomes a challenge. Successful people realize this, and steer clear of any negative thoughts.
Inspiring Quotes on Stress Management
▶ “If I lost the whole Virgin empire tomorrow then I’d just go and live somewhere like Bali. Now if there was a problem with my family, health wise…that’s a problem.”
– Richard Branson, Virgin Group
▶ “I think it’s really important to take time off, and I’ve also found that sometimes you get really good insights by taking time off, too.”
– Susan Wojcicki, CEO, YouTube
▶ “In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.”
– Lee Iacocca
▶ “The time to relax is when you don’t have time for it.”
– Sydney J. Harris
▶ “It is not a daily increase, but a daily decrease. Hack away at the inessentials.”
– Bruce Lee
▶ “Stress is caused by being ‘here’ but wanting to be ‘there.’
– Eckhart Tolle
▶ “Its not stress that kills us, it is our reaction to it.”
– Hans Selye
▶ “In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.”

Tips on Keeping Mental Health

download-31The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.

Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.

Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind. As a result, with a light mind you can think of better solutions for your problems (if there are any). This is good, particularly for people who are introverted. Many people keep a record of their thoughts and feelings on a regular basis. It helps them to be aware of and deal with changes in their thoughts over time.

Keep your Goals Real
We should set goals for ourselves to move forward in life, but the goals should be real and achievable, or else, it may add up to your stress. Do not expect too much from yourself. Our long term goals often appear too distant and unachievable. So, it is better to break up the long-term goals into a series of short-term goals. Chalk out a plan to complete each short term goal. Make changes in those plans, as and when required. Lastly, do not forget to compliment yourself generously, each time you succeed in achieving a goal.

Maintain Physical Fitness
Do some physical exercises regularly to keep your body fit. If you are not interested in hitting the gym every day, then start playing your favorite sport or just go for a brisk walk on alternate days. When you are physically active, your body releases some useful chemicals that make you feel better.

Eat Healthy, Sleep Well
Take a good, healthy, and balanced diet with lots of fresh fruits and vegetables. Research has shown that when you eat good food, it makes you feel better. Along with diet, proper sleep routine is also extremely important. A good eight hours night sleep helps you stay fresh and healthy throughout the day. On the contrary, lack of sleep may lead to problems like fatigue and irritation all through the following day and it may also pass on to the next day.

Avoid too much Alcohol
When one is feeling low or has a restless mind, one tends to consume alcohol to feel better. But that ‘better’ feeling is temporary. For the long term, alcohol is not good for mind or body. Consumption of alcohol can also lead to sleep disturbances .

Be Social
Your friends and relatives can make a lot of difference to your life. So, try to be in touch with them. However, sometimes, you may find it difficult to contact your loved ones, especially when you have experienced a bad day at work or college. Get rid of that inhibition as fast as possible. Make some extra efforts and give a call or send an email or a text message. The support that you receive from the person will help to lift up your mood within some time.

Listen to Music
Music has great healing powers, as it helps you to unwind your mind. It works wonders to uplift your mood and energize you. When you feel low, you can listen to songs that deeply touch your emotions. Some songs might remind you about certain special moments of your life and bring forth the inner joy.

Seek Help from Professionals
In case of some adverse situations, we tend to feel depressed. However, if the depression continues for a long time, you should opt for professional help without any hesitation. Remember, if you have identified your problem and are seeking for help, it shows your strength, not your weakness. It is one of the best ways to resolve your tensions.

Our wellness largely depends on the state of our mental health. Our abilities, disabilities, and productivity are all dependent on our mental fitness. The best way to keep our mind free from all anxieties, is to nurture only positive thoughts.

How to Make Healthy Room for Kids

download-30Expectant mothers (and mothers in general) paint, carpet and buy everything under the sun they can think of in hopes of creating the most perfectly beautiful little space for their precious new baby. What they usually don’t know is that most of the products that they are using contain harmful chemicals. Many of these chemicals are known to be carcinogenic, and as we sleep through the night we are breathing in the off-gassing of these poisons. Now think of this…what is toxic to us is about FIFTEEN times more toxic to our itty bitty baby and our developing teen!

Lung Disease and breathing problems are the number one cause of infant deaths who are under the age of one, according to the American Lung Association.  The reason for this is pretty simple.  The airways of babies are small and can easily shut down when inflamed.  They also breathe more times per minute than adults do which in turn means that they breathe in more toxins then adults do.

Volatile organic compounds (VOCs) are organic chemicals that have a high vapor pressure at ordinary room temperature. Their high vapor pressure results from a low boiling point, which causes large numbers of molecules to evaporate or sublimate from the liquid or solid form of the compound and enter the surrounding air. VOCs are numerous, varied, and ubiquitous. They include both human-made and naturally occurring chemical compounds. Most scents or odors are of VOCs.  Some VOCs are dangerous to human health or cause harm to the environment.  Since people today spend most of their time at home or in an office, long-term exposure to VOCs in the indoor environment can contribute to Sick Building Syndrome (Wang, et al., 2007). Studies also show that relative leukemia and lymphoma can increase through prolonged exposure of VOCs in the indoor environment (Irigaray, et al., 2007).

All parents want more sustainable, durable and healthier kids products, but most of the time they don’t know where to find it and what exactly to look for. So, they turn to big name stores thinking if they have gotten this far it means they know what they are doing and must be safe. When in reality, this very far from the truth. When a small child develops asthma, that poor parent doesn’t have any answers as to where it came from and what caused it. Most likely it came from their environment.  We try to keep our kids health by feeding them a balanced meal, making sure they get plenty of exercise and rest, but all of that doesn’t matter when your child is sleeping in a room filled with off-gases you are not even aware of due to the toxic paint in their crib or bed and the awful toxic mattress your child is sleeping on all night.

Aside from giving them all the love and care in the world- the next best thing we can do for our children is to provide a safe and healthy environment in which they can grow. Creating a healthy nursery or room and maintaining a healthy space for our children requires a little research and taking a good hard look at our indoor environment. What all of this means is that when we are building and furnishing the living areas for our children, we need to pay extra attention to keeping out chemical and biological pollutants.

As a culture we are becoming more aware and moving toward healthier life standards and manufacturers need to realize this. Two important  terms to know when shopping for your nursery furniture are JPMA and GREENGUARD. JPMA and GREENGUARD are both certifications that a product receives which shows the product has gone through specific rigorous testing that ensures a higher standard of product safety.