Home Schooling – Message from intervention worker

Dear parents and learners 

I am sure you are more than already aware that at such uncertain times stress levels and anxieties are high and I thought it may be an idea just to give a few ideas and suggestions that may help.

1. Raise their heart rate – running around a park, a fitness DVD or Joe Wicks on You tube
2. Breathing exercises – Take a breath as you count to six in your head. Breath out as you count to eight. (Repeat a few times). If this is too difficult, breathe in through your nose and blow out bubbles in a half full glass of water. You could look up rainbow breathing on you tube.
3. Practice Meditation – Sit down, place hands on lap and close your eyes. Do the breathing as above and focus on listening to yourself breathe. When breathing is settled count to 50. When you finish, take a deep breath, let it out slowly and then open your eyes.
4. Listen to music. 
5. Make sure you get plenty of fresh air.
6. Give or get a long hug (obviously just with family members who are well and live with you – be sensible). A hug for 20 seconds or more can reduce stress.
7. Play with the family pet. Pets can be a distraction, comfort and company.
8. Brain power – say the alphabet backwards, count down from a certain number in threes etc, a number puzzle or a crossword. 
9. Talk – encourage your child to talk to you about their worries and concerns. Talking to a supportive family member is one of the best ways to decrease stress.
10. Take a bath – a warm bath can be soothing and a change of pace, and can reset your mood. It also gives you space to calm down.
11. Get a good night’s sleep – easier said than done! Children generally need between 9 – 12 hours sleep a night. Coming away from screens an hour before bedtime, keep distractions out of the bedroom, have a peaceful time before lights out.
12. Try progressive muscle relaxation – children tighten and relax different muscles in the body – Face – scrunch up your nose and forehead then relax.  Jaws – clench jaws together and then let jaw go completely loose. Arms and shoulders – stretch your arms out in front of you, and then raise them above your head and stretch as high as you can. Next drop your arms and let them hang loose. Hands and arms – imagine squeezing a ball as hard as you can in each hand and then dropping it on the floor and letting your hand go limp. Stomach – lie on your back and clench the stomach muscles as hard as you can for just a moment. Then release and relax. Legs and feet – pull up your knees and tense your toes and release.
13. Do some Yoga – there are lots of yoga exercises that you can watch and do together on you tube. Simple and fun.

Websites that could help –

Yoga with Adriene on You tube 

Go Noodle 

Cosmic Kids

Try to enjoy and stay safe – Jo Evans

Photo by nicollazzi xiong from Pexels