Self-affirmations are important! Part of affirming ourselves is recognizing what we did well and what went well.  Our brains are hard-wired to detect "differences" and things that are "wrong."  Therefore, it is important that we detect what is "right" and things that are positive or supportive. 

Creating moments of self-recognition throughout our day is really helpful.  This can be accomplished with a nightly reflection on the day and what you did well or accomplished.  Or, it can be a matter of acknowledging that the day was difficult, but that you are doing the best you can.

This week, try to focus on affirming the positive experiences or accomplishments you have had in your day (however small they may be or seem).

Sometimes it can be tough to focus on the positives, check out this Headspace video on the “Noting Technique”. Rather than trying to create calm by stamping out thoughts or feelings, this simple strategy helps us to acknowledge them before returning to the object of focus. https://www.youtube.com/watch?v=FjI9v-VYwZY

Doing something awesome that you want to share? We would love to hear from you! Please email Ms. Tomlin (JTomlin@bronxvilleschool.org)  and we just might share your contribution! (Anonymously if you choose!)

Week of  April 20th:

Self-Compassion

Research suggests the people who demonstrate self-compassion are better able to handle stress and recover faster from difficult events. For some self-compassion comes naturally. For others, it seems much more difficult. Sometimes, we are able to have compassion for others but unable to bring that same level of kindness toward ourselves.Self-compassion involves being open to and aware of our own feelings and taking a nonjudgmental attitude towards the emotions and difficulties we are currently experiencing.

This week, try this exercise in practicing compassion towards yourself!

Practicing Self-Compassion

Materials:    Something to write with and something to write on.

Activity:       Sit someplace quietly for the next 5 minutes and try to mindfully write about the following prompts:

• • Validate your current feelings and behaviors (i.e. “It’s okay to feel like…”)

  • Tell yourself some positive affirmations (i.e. “I can get through this…”)

  • List three things you like about yourself

  • When the 5 minutes are up, take a moment to reflect on your current mood and how the exercise made you feel.

Week of April 6th:

Compassion for Others

When strong emotions take over, it is easy to feel as though our problems and worries are all-encompassing. In these moments, it is important to step outside of ourselves. One way of coping with these emotions is to contribute to an important cause, checking in on a friend or family member or doing a random act of kindness for someone else. This week, try to practice compassion for others in one of the following ways…

Write a letter or draw a picture to send to hospital staff at a local hospital thanking them for all that they do.  (Addresses of 2 local hospitals: Lawrence Hospital, 55 Palmer Avenue, Bronxville, NY 10708; White Plains Hospital 41 E Post Rd, White Plains, NY 10601).

Make a sign or picture thanking the essential workers and first responders in your neighborhood. Put the picture/sign on your lawn or window. Take a picture of your sign to share!

Check in on someone you haven’t spoken to in a while, through facetime, a phone call, a text message or writing a letter.

Week of March 23rd:

Mindful Makeover of your "Work From Home" Space

Now that we are all completing our work from home, try to be intentional and set up your work station in a way that improves your focus, decreases any stress you may be feeling, and helps you feel more relaxed when completing assignments. It also will help you complete your school work in a more productive  manner, as well as increase the quality of your work. These may feel like little changes, but they can make a big difference in how we feel throughout our day.

Your 1st challenge is to give your work space a "mindful makeover" and try some of the following suggestions to create a more relaxing work environment for yourself:

1. Get organized. The only papers on your desk should be those you’re currently working with, including your class schedule and homework chart. Put unrelated papers and materials that you do not need for your immediate task in a separate place. 

2. De-clutter. Clear your work space of knick-knacks, extra pens/pencils, any other distracting items, etc...The only items on your desk should be those you need to perform your current tasks.

3. Limit distractions. You should not have access to your phone or have non-work related conversations with your peers during academic time.

4. Have a plant by your workspace. Studies show plants help reduce stress. Need an energy boost? Choose plants that are vibrant and colorful!

5. Turn on the tunes. Science supports the many benefits of music. Depending on the melody, music can be mentally stimulating, calming or even rejuvenating. Try finding a playlist with instrumental music only, as listening to words while working can be distracting. Experiment to determine which types of melodies help you work best. 

6. Pay attention to light. Natural lighting helps boost health, happiness and productivity. If possible, try to do work near a window allowing natural light into your work space.