Coping Exercises - Adults
Self-Care Plan for Adults
Self-Care is more important than ever. By showing our children that we are calm it provides them space to "be kids", helps them to regulate and feel secure, and enables them to internalize the calm you're modeling. A few small shifts in our own self-care can make a big impact and help us to be the best parents and teachers possible. Also, this can be done as a family activity. You can find the self-care plan for kids, here.
Yin Yoga For Upper Body (20 Minutes)
EFT Tapping
EFT (Emotional Freedom Techniques) or “Tapping” is a body/mind self-help method. It combines a gentle touch together with mindful and vocal attention to thoughts and feelings. EFT involves tapping with our fingertips on acupuncture points on the hands, face and body while focusing (temporarily) upon an issue we wish to resolve. While EFT has produced remarkable results, it must still be considered an experimental technology.
Spirit Rock Meditation Classes
Spirit Rock is a world-class Insight meditation center located in the North Bay. Sprit Rock is a Buddhist center but is welcoming to people of all faiths. All classes and workshop have been switched to an online format through April 15th. The organization's website will provide the most up to date information.
Daily Qigong Routine
Meditation Workshops
SF Dharma Collective is a relatively new organization that brings a variety of mindfulness and meditation workshops. Due to COVID-19, all workshops will be held online. Their site will be updated weekly to reflect the status/location of classes.
A psychologist’s science-based tips for emotional resilience during the coronavirus crisis
Acceptance & Commitment Therapy meditations, Exercises & Audio Files
Acceptance and Commitment Therapy is an evidence-based, third wave behavioral therapy that is based in mindfullness. This outstanding resource provides audio files for a variety of meditations and exercises. If you're using a Mac, Elmedia Player is a free WMA file reader but please be mindful of any applications you download off the internet
The following 5 resources are taken from "Acceptance & Commitment Therapy meditations, Exercises & Audio Files" (link above.) These are all evidence-based practices.
Mindfulness and Acceptance Audio Files: Practicing mindfulness and acceptance is a way to begin to notice our present moment experience with less struggle
Defusion Audio Files: The term cognitive defusion refers to ways in which we can begin to take a step back from the content of our thinking and notice the process. Defusion allows us to see that we can’t control our inner experiences, but we can choose how we respond to them.
Self As Context Audio Files:
The purpose of this exercise is to help you contact the observer self, a self that is free of the labels you place on it. This exercise will help free you from evaluations, beliefs, ideas, and judgments that we place on ourselves so that you may respond to challenging situations from a wiser place.
Values Exercises:
We use the term values to refer to activities that give our lives meaning. Values are not goals in that we never “accomplish” a value. Instead, values are like a compass–they help us make choices based on the directions in which we want our lives to go.
Self-Compassion Meditations
Self-compassion is about finding a kinder and friendlier way to relate to yourself. Below are some exercises that are aimed at fostering a new, more gentle and loving perspective on your struggles and places in which you get down on yourself.
Here's a quick massage routine you can do that will help out any neck stiffness, pain, or to help get rid of the kink in your neck. We hold a lot of tension in our necks and shoulders and this simple exercise can helo to alleviate that.
Tapping into her years of experience of providing remote care to her patients, Licia Sky leads us through an exercise of noticing sensations and feelings. She shows us how to foster contact, connection, and touch through self holding and how we can notice the nuances of what we are sensing right in this moment. Licia Sky, LMT, is a singer-songwriter, artist, and musician who integrates music, movement, vocalizing, conversation-enhanced awareness, and touch to foster safe, transformative experiences. Her dynamic methods are informed by polyvagal theory, the latest research on trauma and the body, and more than 25 years as an intuitive bodywork therapist. Licia teaches with Bessel van der Kolk MD regularly at Kripalu, Esalen, and Cape Code Institute on the topics of trauma, body and the brain.