Students At Home

For Everyone Who Learns at Home

Feeling Tired? Try 9 Quick Energy Boosts!

I don’t know about you, but I get tired every afternoon! My energy level drops, I have trouble concentrating and I just want a nap. But my kids come home from school around 3 every day, and I have to be alert and focused! Usually, I grab a cup of coffee and a cookie, but I know this solution isn’t the healthiest option for me. After doing some research, I found these quick energy boosts.

Eat the right lunch. Ideally, it should be packed with fiber and protein. This combo keeps blood sugar levels – and energy – steady so you can stay focused all afternoon.

Take lots of short breaks. I have tight deadlines on my job, and I’m always tempted to work for long stretches without taking a break. However, several short breaks actually give your body and brain a chance to reboot. I’m going to set a timer and take a five-minute break every hour to stretch, fold laundry, text a friend, clear clutter off a counter or get dinner started.

Go for a walk. Fresh air boosts your concentration and mood. Sounds like a perfect excuse to walk to the mailbox, around the block or through the woods (below is a pic from my morning walk yesterday at Mt. Gretna)! Can’t get outside? Dance, jump rope or vacuum.

june 19 mt gretna

Change the way you snack. My coffee and chocolate snack tastes good and spikes my blood sugar so I feel more energetic right away. But it actually makes me feel more tired in the long run. A smarter snack is high in fiber and  protein like an apple or banana with peanut butter, a handful of nuts with fruit or whole-grain crackers with cheese.

Meditate. Spend five minutes meditating, and you’ll feel more awake and less stressed.

Drink water. When you’re dehydrated, the oxygen levels in your body drop. It’s time to get drinking! Make your water tasty and refreshing with fruit juice, crushed berries or lemon (my favorite water additive!), lime or cucumber slices. (photo courtesy VisitPlano)

water pitcher visitplano

Breathe deeply. A few deep breaths – in through your nose, out through your mouth – slow your heart rate, decrease your blood pressure, increase oxygen in your blood and relax tense muscles. Your brain needs this boost, so relax and breathe.

Brush your hair. Repetitive movements relieve tension and help you relax. Even better, stimulating your scalp boosts your energy and alertness!

Laugh. Your muscles relax and you feel more energized when you laugh. I like listening to comediennes on YouTube, or you can read through a joke book or recall a funny memory. (photo credit unknown)

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These tips boost energy and fight fatigue. What other tricks work for you to keep you alert when you’re tired?

 

 

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Meet Julia, the Sesame Street Puppet With Autism

I’ve always been a Sesame Street fan. I remember watching the show as a child (Bert, Mr. Snuffleupagus and Slimey were my favorite characters!), and I introduced my kids to it. We watched every morning. My daughter especially loved Elmo!

This week, I learned that a new puppet is joining the show. Her name is Julia, and she has autism.

Autism is a spectrum, and every child experiences it differently. That means Julia won’t represent every kid with autism, including my son. However, I am encouraged that such an influential show is including a puppet with the disorder that affects one in 48 children. And the other characters eagerly welcome her into their neighborhood and look for ways to include her as they play.

Want to learn more? Watch Sesame Street! Or check out these links.

60 Minutes

The Autism Daddy

 

 

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When Momma’s Cranky

Hubby came home from work this morning and needed to borrow a few dollars for breakfast. I know he chooses to not carry a credit or debit card so that we can save money, and he doesn’t often ask for cash, but for some reason I felt cranky about his request today. He noticed, of course, and called me on it. I was able to apologize, but I also wondered what was going on.

Maybe my crankiness is because I:

  • Didn’t sleep well last night
  • Haven’t had enough coffee (I’m only on cup one, and it’s already cold.)
  • Feel irritated about a missing item I thought for sure was on my desk
  • Am angry with myself for misplacing the missing item
  • Feel anxious about the kiddos’ dentist appointments since I’m not sure how my son will respond or how the technician will react to him
  • Am choosing to be angry instead of gracious.

No matter why I was acting cranky, I can’t deny the tension between us and acknowledge that I am not being gracious and need (and want) to be!

So what will I do about it? How can I handle these cranky moments?

1.I realize that I’m the problem. I’m annoyed and am letting that control how I act.

2. I take the time I need to get myself centered. Prayer, some time alone and a date with a book or my noise cancelling headphones and praise and worship music should get me back on track.

3. I set priorities. What NEEDS to be done before the kids and I head to the dentist? Do i need to check social media, find the missing item or do dishes? No. Instead, breakfast, gathering my purse, teeth brushing, quiet time and a second cup of coffee take priority with my limited time this morning.

Ahh, that’s better! I can think clearly now and am feeling more relaxed. Okay, day, let’s go and be kind!

What do you do when you feel cranky? What helps you relax and unwind? I’d love to hear your tips!

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#momtexts

Anyone a fan of Late Night With Jimmy Fallon? I am usually sleeping by the time he comes on, but someone shared his post on Facebook today, and I took a break from work to listen. It’s hilarious! Anyone have any funny #momtexts to share?

http://www.foreverymom.com/hilarious-mom-texts/?utm_content=buffere9aa4&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

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Zones of Regulation: A Behavior Breakthrough

It’s a yellow/blue kind of day. I woke up feeling blah, and I’m not sure why.

Maybe it’s because I didn’t sleep well. Maybe it’s the donut I ate for breakfast. Maybe it’s the busy day I had yesterday at the pool.

Whatever the reason, I’m glad to be able to use the Zones of Regulation. They help me acknowledge how I feel and give me actionable steps to fix my day and prevent me from going into the angry zone.

I discovered the Zones of Regulation a few years ago. My son’s speech, occupational and behavior therapists encouraged us to use the Zones as part of our behavior toolbox. With the Zones, my son can figure out how he’s feeling. That’s the first step to regulating his behavior and helping him stay on an even keel so that he can learn.

Over the years, I’ve adopted the Zones, too. After all, I have emotions like my kids do. Plus, I can’t parent well if I’m not taking care of myself. Especially in the past few months, I’ve been using the Zones to keep in touch with my emotions and process my feelings.

What are the Zones of Regulation?

According to the Zones of Regulation website, the Zones is a “systematic, cognitive behavior approach used to teach self-regulation by categorizing all the different ways we feel and states of alertness we experience into four concrete zones.  The Zones curriculum provides strategies to teach students to become more aware of, and independent in controlling their emotions and impulses, managing their sensory needs, and improving their ability to problem solve conflicts.”

In a nutshell, the Zones help us figure out how we’re feeling. They also give us tools to help us manage and regulate our emotions. It’s a tool many therapists use, and it’s been a beneficial tool in our home.

zones-of-regulation

 

Think of the Zones as Traffic Signals

In an ideal world, everyone would be in the Green Zone all the time. As we all know, though, emotions change. Sometimes, we can go from Green to Yellow in a matter of seconds. Don’t believe me? Try saying no to a toddler and watch them change from cooperative to obstinate in a hurry!

That’s where the Zone traffic signals come into play. Like traffic signals tell you how to drive on the road, we use traffic signals to identify our Zones.

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Green means you’re good to go. In the Green Zone, run errands, clean the house and play games without worrying that someone will be overwhelmed, throw a fit or object to the activity.

Yellow cautions you to be aware. Slow down and take a few minutes to identify how you’re feeling. Then take steps to address the anxiety, get out the wiggles or deal with nervousness so that you can move forward.

Blue gives you an opportunity to rest or re-energize. Take it easy, rest and relax.

Red means stop. Make sure everyone is safe and step back. Don’t push, prod, nag or move forward until you have calmed down and are out of Red.

What Zone are you In?

The Zones of Regulation are a constant part of my family’s daily routine. We often ask each other, “What Zone are you in?” It helps us figure out where we’re at emotionally. Depending on the Zone we’re in, we can change our schedule or use other coping strategies like exercise or games to help us calm down, rest or feel better.

The Zones help my family, and they can help your family, too. Take a look at these resources for more information.

zonesofregulation.com

socialthinking.com

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February 5 – Let’s Talk About It!

#StrongerThanStigma

#StrongerThanStigma

When I was a child, I hated group events, including family get togethers. They made me feel anxious, nervous and stressed. To escape, I sat in the corner with a book and read.

Unfortunately, other kids and even adults criticized my preference. I was teased and ridiculed, and I felt ashamed of my anxiety.

I carry that shame into adulthood. Whenever I feel a need to escape stress, anxiety or other uncomfortable emotions, I turn to a book, but I worry about what others will think of me.

For too long, I’ve hidden my anxiety. Today, I express the truth and acknowledge reality.

If I could tell my childhood self anything, I’d say:

Read your book!

Enjoy your hobby!

Learn something new!

Expand your vocabulary!

Solve mysteries!

Explore other cultures and lands!

Relax on your sofa, bed, backyard or bus!

Be you!

What about you? Are you hiding a mental health illness or challenge? Take five minutes today to be #StrongerThanStigma. Share your truth, know you’re not alone, get help, #BC2M and celebrate you today!

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