Embedded Files
If you are having a rough day click on our Virtual Wellness Center to learn some cool things you do when you need some help relaxing.
Si está teniendo un día difícil, haga clic en nuestro Centro de Bienestar Virtual para aprender algunas cosas interesantes que puede hacer cuando necesita ayuda para relajarse.
Coping Skills
Coping Skills
Coping Skills are tools you can use to help you handle difficult emotions, decrease stress, and create or maintain a sense of self-control. These different skills can be helpful to use when you’re feeling angry, anxious, sad, stressed, overwhelmed, or even when you're feeling well!
Active coping strategies:
Go for a walk, run or hike.
Do some yoga or stretching.
Do jumping jacks.
Run in place.
Put on some music and dance.
Bounce or kick a ball.
Jump rope or hula hoop.
Squeeze a stress ball.
Go for a bike ride.
Play a family game of tag or basketball.
Relaxing coping strategies:
Listen to calming music.
Take some deep breaths (deep breathing).
Think of a calm, happy place (guided imagery).
Tense and relax your muscles (progressive muscle relaxation).
Take a quiet break or rest.
Have a drink of cold water.
Close your eyes, and count to 10 or backward from 100.
Read a book or magazine.
Take a bath or shower.
Blow bubbles.
Hug a stuffed animal.
Spend time outside. Sit and look at the clouds, or close your eyes and listen to the sounds around you.
Creative coping strategies:
Color, draw or paint.
Write a poem.
Make up a song.
Play an instrument.
Write about your thoughts or feelings (journal).
Play with Play-Doh.
Build with Legos or blocks.
Play with different textures, such as dry rice or shaving cream.
Make up a new game.
Social coping strategies:
Play a game with the family.
Call a friend.
Cuddle or play with your pet.
Read a book together.
Facetime with relatives.
Share your feelings with someone you trust.
Coping strategies that shift your mindset:
Think of something positive.
Focus on 1 thing you are grateful for.
Close your eyes, and think about something you are looking forward to.
Look at pictures, or think about a happy memory.
Focus your energy on the present moment (grounding).
Think about something that makes you laugh.
Create a time capsule with your favorite artwork, homework, report cards and pictures from the past year.
Practice reframes. Instead of “I am stuck at home,” try thinking, “I’m lucky that I am healthy and safe at home.”
Focus on what you can control. Create a list of ways to stay healthy (washing hands, eating healthy, getting exercise, etc.). Sometimes just having a plan can help us feel calmer and more in control.
Habilidades de afrontamiento
Habilidades de afrontamiento
Las habilidades de afrontamiento son herramientas que puede utilizar para ayudarle a manejar emociones difíciles, disminuir el estrés y crear o mantener una sensación de autocontrol. ¡Estas diferentes habilidades pueden ser útiles cuando se siente enojado, ansioso, triste, estresado, abrumado o incluso cuando se siente bien!
Estrategias activas de afrontamiento:
Sal a caminar, correr o caminar.
Haz algo de yoga o estiramientos.
Haz saltos de tijera.
Ejecutar en su lugar.
Pon algo de música y baila.
Rebotar o patear una pelota.
Saltar la cuerda o el hula hoop.
Aprieta una pelota antiestrés.
Ir a dar un paseo en bicicleta.
Juegue un juego familiar de etiqueta o baloncesto.
Estrategias de afrontamiento relajantes:
Escucha música relajante.
Tome algunas respiraciones profundas (respiración profunda).
Piense en un lugar tranquilo y feliz (imágenes guiadas).
Tense y relaje los músculos (relajación muscular progresiva).
Tome un descanso tranquilo o descanse.
Toma un trago de agua fría.
Cierra los ojos y cuenta hasta 10 o hacia atrás desde 100.
Lee un libro o una revista.
Tome un baño o una ducha.
Soplar burbujas.
Abraza a un animal de peluche.
Pasa tiempo al aire libre. Siéntate y mira las nubes, o cierra los ojos y escucha los sonidos a tu alrededor.
Estrategias creativas de afrontamiento:
Colorea, dibuja o pinta.
Escribe un poema.
Inventa una canción.
Tocar un instrumento.
Escribe sobre tus pensamientos o sentimientos (diario).
Juega con Play-Doh.
Construye con Legos o bloques.
Juega con diferentes texturas, como arroz seco o crema de afeitar.
Inventa un juego nuevo.
Estrategias sociales de afrontamiento:
Juega un juego con la familia.
Llamar a un amigo.
Abraza o juega con tu mascota.
Leer un libro juntos.
Facetime con familiares.
Comparte tus sentimientos con alguien en quien confíes.
Estrategias de afrontamiento que cambian su forma de pensar:
Piensa en algo positivo.
Concéntrate en 1 cosa por la que estés agradecido.
Cierra los ojos y piensa en algo que estés deseando.
Mira imágenes o piensa en un recuerdo feliz.
Enfoca tu energía en el momento presente (conexión a tierra).
Piensa en algo que te haga reír.
Crea una cápsula del tiempo con tus obras de arte, tareas, boletas de calificaciones e imágenes favoritas del año pasado.
Practica reencuadres. En lugar de "Estoy atrapado en casa", intente pensar: "Tengo suerte de estar sano y salvo en casa".
Enfócate en lo que puedes controlar. Cree una lista de formas de mantenerse saludable (lavarse las manos, comer sano, hacer ejercicio, etc.). A veces, el simple hecho de tener un plan puede ayudarnos a sentirnos más tranquilos y en control.
Mind Yeti
Mind Yeti
Mind Yeti is a library of research-based guided mindfulness sessions that help kids and their adults calm their minds, focus their attention and connect to the world around them.
Mind Yeti es una biblioteca de sesiones guiadas de atención plena basadas en investigaciones que ayudan a los niños y a sus adultos a calmar sus mentes, enfocar su atención y conectarse con el mundo que los rodea.
Breathing Exercises
Breathing Exercises
Just like how we take care of our bodies by eating healthy food and getting plenty of sleep, we can also take care of our minds and feelings. And one super cool way to do that is through "breathing exercises."
Our breath is like a magical bridge that connects our minds and bodies. It's always there, ready to help us, especially when we're feeling a little worried, scared, or even when we're having a hard time focusing. Click on the videos to the right to see some examples of different breathing.
Así como cuidamos nuestro cuerpo comiendo alimentos saludables y durmiendo lo suficiente, también podemos cuidar nuestra mente y nuestros sentimientos. Y una forma genial de hacerlo es mediante "ejercicios de respiración".
Nuestra respiración es como un puente mágico que conecta nuestra mente y nuestro cuerpo. Siempre está ahí, listo para ayudarnos, especialmente cuando nos sentimos un poco preocupados, asustados o incluso cuando nos cuesta concentrarnos. Haga clic en los videos a la derecha para ver algunos ejemplos de diferentes respiraciones.
Breathing Exercises Videos
Breathing Exercises Videos
Click the picture above to check out Cosmic Kids Yoga
Here's the scoop on Cosmic Kids Yoga:
Yoga Adventures: Picture this: You'll get to do yoga poses while pretending you're a brave pirate, a friendly animal, or even a superhero! Every adventure is like a story where you get to be the star.
Awesome Videos: Cosmic Kids Yoga has videos that show you how to do all these cool yoga poses step by step. You'll follow along with a fun and friendly yoga teacher who makes it super easy to understand.
Mindful Moments: It's not just about moving your body – Cosmic Kids Yoga teaches you to take deep breaths and use your imagination. This helps you relax, focus, and feel really, really good.
Learning and Fun: You'll learn about your body, feelings, and how to be kind to yourself and others. But guess what? You'll be having such a blast that you won't even realize you're learning!
Space and Time Travel: Sometimes, you might pretend you're in outer space or back in time. It's like going on an amazing journey without leaving your yoga mat!
Endless Possibilities: From exploring the ocean to visiting ancient lands, there are so many adventures waiting for you. You can choose the one that sounds the most exciting to you!
So, if you want to have an out-of-this-world experience while moving your body, relaxing your mind, and having a total blast, Cosmic Kids Yoga is the place to be. Get ready to stretch, breathe, and go on incredible yoga quests that are all about YOU! 🌌🧘♀️
Yoga
Yoga
Yoga is like a special exercise that can make our bodies and minds feel super awesome. Here are some cool things to know about the benefits of yoga:
Stretch and Flex: Yoga helps us stretch and move our bodies in different ways. It's like a fun puzzle for our muscles! When we stretch, it helps our bodies become stronger and more flexible, just like a superhero!
Stay Calm and Relaxed: Have you ever felt a little stressed or worried? Yoga can help us relax and feel calm. When we do yoga poses and take deep breaths, it's like a magic trick that helps us feel better and happier.
Mind and Body Friends: Yoga is like a secret handshake between our minds and bodies. When we do yoga, we learn to listen to how our bodies feel and to think happy thoughts. It's like telling our minds and bodies to be best friends!
Super Focus Powers: Yoga helps us focus our minds like a superhero focuses on a mission. When we do yoga, we pay attention to how our bodies move and how we breathe. This helps us concentrate better in school and in all the fun things we do.
Feel Strong and Balanced: Just like a tightrope walker stays balanced, yoga helps us find our balance too! We stand on one leg, twist, and turn – all these cool poses help us feel strong and steady.
Happy Energy Boost: Yoga gives us a boost of happy energy! It's like a sunshine shower for our hearts. When we finish yoga, we feel ready to take on the day with a big smile!
So, remember, yoga is like a special adventure that makes us feel strong, relaxed, and happy all at once. Plus, it's a super fun way to learn about our amazing bodies and minds. Let's give it a try and have a blast doing yoga poses together! 🧘♀️🧘♂️
Affirmations
Affirmations
Imagine you have a special magic phrase that you say to yourself whenever you want to feel happy, strong, or confident. These magic phrases are called 'affirmations.' They're like superpower words that make you feel really good about yourself. When you use affirmations, you're telling yourself awesome things that help you believe in yourself and feel strong inside.
Remember, affirmations are like little secret messages you tell yourself, and they can help you feel happier and more confident!
Click the video to the right to give you some inspiration to create your own! You can also say these affirmations to others to help them feel better too!
Afirmaciones
Afirmaciones
Aquí tienes una frase especial y mágica que dices a ti mismo cada vez que quieras sentirte feliz, fuerte o seguro. Estas frases mágicas se llaman 'afirmaciones'. Son como palabras con superpoderes que te hacen sentir muy bien contigo mismo. Cuando usas afirmaciones, te estás diciendo cosas geniales que te ayudan a creer en ti mismo y a sentirte fuerte por dentro.
Recuerda, las afirmaciones son como pequeños mensajes secretos que te dices a ti mismo, ¡y te pueden ayudar a sentirte más feliz y más seguro!"
Story on How to make Friends video
Story on How to make Friends video
Steps to take if you are having problems with another student
Steps to take if you are having problems with another student
If you need any help solving a problem, you are welcome to see one of us! 😀
Academic Resources
Study Skills and Organization Presentation
Study Skills and Organization Presentation
Study Skills and Organization.pdfCA Career Zone/ Zona de carrera de California
Click the link above and make a free account to check out this cool website. The Interest Profiler, Making Money Choices, and My College Preferences sections on cacareerzone.org are great tools for helping you learn about yourself and give you some ideas about the future!
1. Interest Profiler:
Imagine you're on a treasure hunt for your dream job. The Interest Profiler is like your special map. It asks you fun questions about the things you enjoy doing – like playing with numbers, helping animals, creating art, or solving puzzles. As you answer, it's like the map is learning about your interests and talents.
When you're done, the Interest Profiler suggests jobs that match what you love! It shows you all the exciting paths you can take in your future. So, if you've ever wondered what job would make you the happiest, the Interest Profiler is here to help you uncover your hidden talents and passions.
2. Making Money Choices:
Picture this: You're in a candy store, and you have a limited amount of money to spend. Making Money Choices is a bit like that, but instead of candy, it's all about the things you want in life – like a cool car, a comfy home, or exciting adventures!
On this part of the website, you get to pick the things you'd like to have when you're grown up. Then, it helps you understand how much money you might need to make to afford those things. It's like learning to be a wise money magician who knows how to make good choices and plan for your future.
3. My College Preferences:
My College Preferences helps you start thinking about what you'd like in your college adventure. Do you want a big campus with lots of students or a smaller one where you know everyone's name? Do you dream of studying near the ocean or in the heart of a bustling city?
https://www.cacareerzone.org/ (Hasta el final de la página haga click en lenguage para cambiar a español.)
Haga clic en el enlace de arriba y cree una cuenta gratuita para visitar este fantástico sitio web. Las secciones Perfil de intereses, Cómo tomar decisiones monetarias y Mis preferencias universitarias en cacareerzone.org son excelentes herramientas para ayudarte a aprender sobre ti mismo y brindarte algunas ideas sobre el futuro.
1. Perfilador de intereses:
Imagínese que está buscando el tesoro para encontrar el trabajo de sus sueños. El Perfil de intereses es como su mapa especial. Le hace preguntas divertidas sobre las cosas que le gusta hacer, como jugar con números, ayudar a los animales, crear arte o resolver acertijos. Mientras respondes, es como si el mapa estuviera aprendiendo sobre tus intereses y talentos.
Cuando haya terminado, el Perfil de intereses le sugerirá trabajos que coincidan con lo que le gusta. Le muestra todos los caminos emocionantes que puede tomar en su futuro. Entonces, si alguna vez te has preguntado qué trabajo te haría más feliz, el Generador de perfiles de intereses está aquí para ayudarte a descubrir tus pasiones y talentos ocultos.
2. Tomar decisiones monetarias:
Imagínate esto: estás en una tienda de dulces y tienes una cantidad limitada de dinero para gastar. Hacer elecciones de dinero es un poco así, pero en lugar de dulces, se trata de las cosas que deseas en la vida, como un auto genial, una casa cómoda o aventuras emocionantes.
En esta parte del sitio web, puedes elegir las cosas que te gustaría tener cuando seas mayor. Luego, le ayudará a comprender cuánto dinero podría necesitar ganar para poder pagar esas cosas. Es como aprender a ser un mago sabio del dinero que sabe cómo tomar buenas decisiones y planificar su futuro.
3. Mis preferencias universitarias:
My College Preferences te ayuda a empezar a pensar en lo que te gustaría en tu aventura universitaria. ¿Quieres un campus grande con muchos estudiantes o uno más pequeño donde sepas el nombre de todos? ¿Sueñas con estudiar cerca del océano o en el corazón de una ciudad bulliciosa?
Middle School Transition Presentation/ Presentación Transición a la escuela secundaria
Here you can find what to expect and answers to some frequently asked questions.
Aquí puede encontrar qué esperar y respuestas a algunas preguntas frecuentes.
Middle School Transition Presentation.pptxPage updated
Report abuse