OASD Family Support Series

Breathing Breaks

ESPAÑOL | HMOOB | KISWAHILI | عربى | ESOL Summarized

Navigating the current challenges of our new normal can feel overwhelming. When we feel overwhelmed, our mind does not stay connected to the present moment. As we head into Thanksgiving Break this week, it's a good time to step back to reconnect and reflect on what has gone well and not so well. Take some time to take a break and just breathe. It’s important to validate the feelings each family member is feeling.  

Get into a routine and ground that routine in how you want yourself and your family to feel. You and your child(ren) can try some of the strategies below to bring your focus back to the present. 

Ideas to Try

• Intentional Breathing: Breathe in through your nose, let your belly fill with air. Breathe out through your nose. Repeat. 
• 5-4-3-2-1 Senses: 5 things you see, 4 things you hear, 3 things you smell, 2 things you can touch, 1 thing you taste  
  • 10 Grounding Exercises (4K-5)
• Drawing your Feelings: Encourage younger children to drawn their big feelings
  • Drawing Your Feelings (4K-2)
• Meditation: Bedtime/rest time is a chance to reconnect and reset: A good night’s sleep or a nap for younger children is critical for self-regulation. It’s difficult to fall asleep after a tough day or if you are emotionally dysregulated.
  • Try this guided meditation song to help your child calm and relax each part of their body and drift off to sleep. (4K-5)
• Journaling: Boost self esteem, confidence, through self reflection.
  • Journal Prompts for Teens (6-12) 

Resources

• English
  • Deep Breathing Exercises (4K-5)
  • Stress Busters for Parents (4K-12)
  • At-Home Feel Good Plan (4K-12)
  • Coping Skills for Secondary Students (Video) (6-12)

Screen Fatigue

ESPAÑOL | HMOOB | KISWAHILI | عربى | ESOL Summarized

As the way we connect requires more and more screen time, we know the screen fatigue struggle is real. It is normal for you or your child to feel tired and need a break. Please give yourselves grace and take breaks as needed. You know your child, every child’s needs are different. If the need for an unscheduled break arises during live lessons, please be sure to communicate that need with your child’s teacher.

Ideas to Try

• Blink, Breathe, Break. Remind yourself to blink more often. Staring at a digital screen can affect the number of times you blink, causing eyes to dry.
• Stand and stretch or “walk in place” while watching class
• Get up and get a drink - stay hydrated!

Resources

• English
  • Brain Breaks for Kids (4K-12)
  • At Home Brain Breaks and Active Calming (4K-5) 
  • Eye Safety and Care for Students (Short Video) (4K-12)
  • Digital Eye Strain (6-12)
• Spanish
  • Razones para darles a los ojos de su hijo un descanso de las pantallas
  • Fatiga visual: cómo aliviarla y prevenirla
• Hmong
  • Luj Kev Saib TV thiab Siv Computer Nrog Kev Ua Si
• Arabic
  • 7 تمارين فعالة لاراحة العينين من اجهاد وتعب شاشة الحاسوب والهاتف !!
  • ٧ طرق لتجنب إجهاد العين