Tag

deep breathing

We’re in this together, but do we have to be together all the time?

By | NESCA Notes 2020

By Dot Lucci, M.Ed., CAGS

Director of Consultation and Psychoeducational Services, NESCA

Everyone being home at once is now the “new normal,” and, let’s face it, nothing feels normal about the situation we are in now. We are in uncharted waters and need to create life boats for all of us to use when the going gets tough. No matter how much you love your kids, your pets, your wife, husband or partner and they love you, you will all need some time away from each other.

As you try to create a routine and schedule of activities for your family, one activity to include – one life boat to create – is designated “alone time.” Alone time is when everyone in the house chooses an activity that they can do by themselves without interruption. Specify time limits for alone time based on the ages and stages of your kids and the types of activities they can do independently. This could be watching a movie, reading a book, drawing, playing with special toys (only used during this time), listening to music or a podcast, doing a puzzle, or even a little screen time, etc. Another life boat for parents and guardians needing to work from home is to make “Stop” and “Go” signs to hang on a door. When the Stop sign is up, it means, “No interrupting. ___ (i.e. mom, dad, grandma, etc.) is working.” Each parent or caregiver can take turns with work, keeping in mind that flexibility and kindness is needed for all of us to survive.

Another life boat to create is a calming space. Many kids share a bedroom with a sibling so they do not have a private, separate space to go to as a retreat. A calming space is one that’s as quiet as possible and away from the activity center of your dwelling. It is a separate space to “chill out” in. When you create this space, you will have to teach your kids about the space, what it is used for, how to use it, what can and can’t be done in it, etc. Set boundaries and stick to them so each child can get what they need. Get the kids involved in the design and creation of this new project. Let them choose what goes in it and what types of activities can be done in it. It can be a small nook already available in your house (i.e. under a stairwell, inside a closet, a corner in a bedroom, in the dining room if this space isn’t frequently used, etc.).

If you don’t already have a “nook,” make one. Remember the “calming space” is a separate place used to pause and self-regulate; a cozy place away from everyone else. You can create a “calming space” by tacking a sheet to a couple of walls in a corner to create a triangular space. If you have extra folding chairs, set them up and drape a sheet over the chairs to create a tent-like space. If you go camping and have a room big enough to set up your tent in, do that! With so many packages being delivered these days, be on the lookout for a large delivery or appliance box. Let the kids decorate it. Use a curtain and a rod, hang a hook from the ceiling and attach a canopy.

What goes inside the tent can be decided upon by the kids. If they are new to this, offer some ideas, such as pillows, a sleeping bag, calming music, favorite stuffed animals, weighted blankets, fidget toys, soothing visuals (i.e. lava lamp, water toys, etc.), calming scents, etc. Activities for kids to do when inside may include coloring, drawing, matching games, reading stories about feelings and ways to express feelings, etc. (many are available online and can be downloaded). Each child could have their own box outside the calming space that has their own calming items in it to use when they enter the calming space. Encourage your child or have items in the space that promote calm and mindfulness, such as deep breathing exercises, calming scents, serene images, soft music, feeling cards, etc.).

Let this be a break from the chaotic pace of life and uncertainty of the present.

Resources for specific calming activities:

 

About the Author

NESCA’s Director of Consultation and Psychoeducational Services Dot Lucci has been active in the fields of education, psychology, research and academia for over 30 years. She is a national consultant and speaker on program design and the inclusion of children and adolescents with special needs, especially those diagnosed with Autism Spectrum Disorder (ASD). Prior to joining NESCA, Ms. Lucci was the Principal of the Partners Program/EDCO Collaborative and previously the Program Director and Director of Consultation at MGH/Aspire for 13 years, where she built child, teen and young adult programs and established the 3-Ss (self-awareness, social competency and stress management) as the programming backbone. She also served as director of the Autism Support Center. Ms. Lucci was previously an elementary classroom teacher, special educator, researcher, school psychologist, college professor and director of public schools, a private special education school and an education collaborative.

Ms. Lucci directs NESCA’s consultation services to public and private schools, colleges and universities, businesses and community agencies. She also provides psychoeducational counseling directly to students and parents. Ms. Lucci’s clinical interests include mind-body practices, positive psychology, and the use of technology and biofeedback devices in the instruction of social and emotional learning, especially as they apply to neurodiverse individuals.

 

To book a consultation with Ms. Lucci or one of our many expert neuropsychologists, complete NESCA’s online intake form. Indicate whether you are seeking an “evaluation” or “consultation” and your preferred clinician/consultant in the referral line.

 

Neuropsychology & Education Services for Children & Adolescents (NESCA) is a pediatric neuropsychology practice and integrative treatment center with offices in Newton, Massachusetts, Plainville, Massachusetts, and Londonderry, New Hampshire, serving clients from preschool through young adulthood and their families. For more information, please email info@nesca-newton.com or call 617-658-9800.

 

How Chinese Medicine Can Help You Stay Healthy This Fall

By | NESCA Notes 2018

 

 

By Holly Pelletier, L.Ac.
Licensed Acupuncturist

Although no one can argue with the beauty of the changing leaves around us, this time of the year can be hard on people in a multitude of ways. Reason being? For most people, fall merely marks the downward spiral into winter–a season of short days, chilly nights, and colorless, dreary skies. It is a time where we are forced to say goodbye to our sunny, warm days and begin to look ahead to the depths of winter.

As physicists have explained time and time again, everything is energy. Energy makes up our bodies, the world around us, the food we eat, the air we breathe–everything about life and matter. The seasons, therefore, have their own energies as well. Traditional Chinese Medicine (TCM), which is very rooted in the principle of energy, sees summer as the most Yang (vibrant, hot, excited, active) time of the year, while winter is seen as the most Yin (cool, calm, dark, heavy). Fall is a hinge, a transition period out of the Yang and into the Yin. We see this in the physical changes marked by the season: the leaves changing color and falling off the trees, the animals collecting and storing food for the winter, how we start wearing extra layers and perhaps going to bed a little earlier. We and nature are preparing for the cold, the winter, the most Yin time of the year. This transition can be seen and felt as a preparation for loss, a time of letting go of the warmth and sunshine and turning more towards a time of stillness, waiting, and introspection.

TCM connects each of the seasons to specific meridian/channel systems in the body. Autumn correlates with the Lungs and the Large Intestine meridians. Today we’ll focus primarily on the Lung meridian system because it is incredibly vulnerable this time of year.

In TCM, the Lungs are known as the “delicate organ.” They are substantially affected by cold and dry temperatures, wind, fluctuating seasonal changes, and sadness/grief–all things that transpire in the fall. When the hours of daylight shorten, the leaves and other plants begin to die, and the temperatures get cooler, is it a very common thing for people’s moods to also drop–many people even have this diagnosed as seasonal affective disorder (SAD).

Basically, fall creates the perfect storm against the Lungs, and they become very easily damaged. This, in turn, causes more sadness, colds and flus, seasonal allergies, shortness of breath, difficulty exercising or walking upstairs, abnormal sweating, and even a chronically hunched over posture that the body adapts in order to protect the lungs–often leading to upper back and neck tightness. If these ailments continue long enough and cause enough imbalance in the body, then urinary issues, asthma, and long-standing depression can develop, which can then offset other symptoms and imbalances connected with other meridian systems. So what’s the takeaway? Take extra good care of your Lungs this time of year!

 

 

Following are 3 of the simplest ways you can ensure you make it through this transition period with an uplifted spirit and a healthy set of lungs.

1. Breathe Deep

One of the easiest and most effective ways to take care of your Lungs is to breathe deeply. Sounds simple, right? Well, when anxiety and stress set in, one of the quickest things to go is our attention to the breath. We begin to hold our breath or take really shallow gulps of air–oftentimes through our mouths, which can contribute to the anxious feelings. To ensure deep and steady breath, begin by taking really conscious breaths throughout the day, inhale through your nose, and exhale through your nose. Fill up your lungs all the way to the top and then exhale every ounce of air out. If you find yourself in a stressful situation, start counting your breath and make your exhales slightly longer than your inhales–this doesn’t have to be substantial to make a difference, even a slight elongation of the exhale can help. Lengthening out your exhales will calm your sympathetic nervous system and instantly have a calming effect on the mind and the body.

2. Do Yoga

Do some yoga poses to help open up the Lung meridian. The Lung meridian runs along the inside of your chest, across your pectoral muscles. This is one of the first areas to tighten when the lungs are affected, and as mentioned above, this can set off a domino effect and create a tremendous amount of pain and tension in your upper back and neck. You can work to gradually open this area every day to ensure this doesn’t happen by doing the following 3 simple poses. Go deeper into each one until you begin to feel an opening or a stretch but you do not lose control and depth of your breath. Your breathing should not suffer as you go deeper into the pose. Keep your inhales and exhales long and steady. If you are unfamiliar with the pose mentioned, click on the link below to bring you to a step by step instruction guide.

3. Get outside.

Yes, the Lungs are vulnerable to the cooler temperatures, but there is nothing better for them than breathing deep in the great outdoors. Take short walks and make an effort to spend time in nature daily–just ensure that you are dressing “seasonably.” A great thing to start adding to your fall attire is a scarf around the neck.  Who knows? Maybe you could even get a little wild and connect all 3 suggestions–take a walk outside with your yoga mat, and set up to do some deep breathing and some lung opening yoga poses all at the same time!

There is so much more to Chinese medicine than just the acupuncture piece. Incorporating mindfulness activities such as the ones mentioned here and others including meditation, journaling, and pranayama (breathwork) can be monumental in the healing process.

 

 

About the Author:

Holly Pelletier, licensed acupuncturist, has been working with children, adolescents and young adults, in many different capacities since 2004. Prior to treating youth with acupuncture, she worked as a teacher, coach and mentor. She especially enjoys working with young people and acupuncture because of their speedy response time and genuine excitement about this form of medicine.  For more information about acupuncture at NESCA and our new ‘Acupuncture & Mindfulness’ program for teens, please email Holly Pelletier at hpelletier@nesca-newton.comFor more blog posts by Holly check out her personal blog: www.holisticallyinspired.org.

 

 

 

Neuropsychology & Education Services for Children & Adolescents (NESCA) is a pediatric neuropsychology practice and integrative treatment center with offices in Newton, Massachusetts, and Londonderry, New Hampshire, serving clients from preschool through young adulthood and their families. For more information, please email info@nesca-newton.com or call 617-658-9800.