13 minute read
Calm kids
Mindful moments
The tools to help you find inner calm and tackle anxiety in children
The start of a new academic year can be stressful for many children, but this September will be challenging in so many additional ways. When we tell our children to ‘calm down’ or ‘don’t worry’ this often exacerbates the situation. What they need is an emotional toolbox full of practical strategies to help them regulate their big, uncomfortable feelings. Mindfulness has been proven to ease symptoms of anxiety and fortunately, many of the techniques are simple and effective. Nadia McSheffrey from The Tranquil Treehouse, shows us five different ways for children to pause, reset and find their inner calm…
BE STRONG LIKE A TREE >> For this exercise, invite your child to stand up tall and ask them to push their feet into the ground, imagining that they are a tree and have roots planted into the ground. Ask them to focus on each individual toe and root it into the floor. Ask your child if they can feel any sensations in their feet, legs or knees. Ask them to take a deep breath in and raise the arms above the head, looking up to the sky. Slowly breathe out and release the arms gently down.
USE YOUR SENSES >> Mindfulness means paying attention, in the present moment and without judgement. This simple exercise helps children to consciously use their senses to be more mindful of their surroundings. Invite your child to be still and name five things they can see, without walking around or moving vigorously. Then ask them to name four things they can hear. You can take it in turns if you want to do this as part of a shared exercise. Then ask your child to name three things they can feel and two things they can smell. Finally, ask them to name one thing they can taste in their mouth. A full body scan using the senses can really help them switch off and just be in the moment.
HIGH FIVE BREATH >> Conscious breathing is one of the quickest ways to calm the mind and body. This particular breathing technique is effective because your child will be focusing on their breath, but also the movement of their finger. Ask them to put their dominant hand out in a ‘high-five’ motion. Then, with the index finger of the non-dominant hand, ask them to trace around the hand, starting with the thumb. As they trace up the finger, breathe in and as they trace down, breathe out. The slower the better for this exercise, but children breathe faster than adults, so let them go at their own pace. They can even add a little breath hold at the tip of each finger. After tracing the whole hand, your child should be feeling calmer and more relaxed.
TENSE & RELAX >> Progressive muscle relaxation is a powerful way to release physical and mental tension. In this exercise, invite your child to tense a muscle group on the inhalation and relax them as they breathe out. Begin with tensing the muscles around the face and move all the way down the body to the feet. This is a great activity before bed, especially if your child has lots of nervous energy and needs a physical outlet.
HEAD IN THE CLOUDS >> Using mindfulness in nature can have an incredibly calming effect on the mind. Go outside with your child and either sit or lie on the grass together. Spend some time in silence, watching the cloud formations - and after a while, begin to share your reflexions.
Invite your child to tell you how they feel watching the clouds and if the shapes remind them of anything. Explain that thoughts in our mind are just like clouds passing over the sky. Just as they observe the clouds without judgement, they can observe their thoughts in a similar, gentle way. My advice is to practice these techniques with your child frequently, so they are embedded into their daily lives. Children learn better and retain more when they are relaxed and happy. When repeated often enough, your child will be able to rely on these tools when they are feeling stressed or anxious. Encouraging children to find ways to calm themselves is key to developing their resilience, confidence and happiness.
YOU’VE GOT THIS >> Motivational mindfulness flashcards from Fearless Flamingo are a must to help blow away the back-to-school blues. A lovely little pack of positivity to take into each day - particularly useful when getting back into a routine. Little Pack of Positivity (Mindfulness Flashcards), £18, fearlessflamingo.com
BOXED OFF >> PlanetBox is a fantastic brand for eco-friendly, stainless steel lunch boxes. Perfect for keeping on top of a balanced lunch when school calls again in September. PlanetBox Rover, £47.95, littleacornstomightyoaks.co.uk ANIMAL KINGDOM >> Get set for school and do your bit for a wildlife charity with this stunning, cheetah print Sophie Allport rucksack in forest green. By purchasing this item, you’re contributing to Zoological Society of London’s vital work - protecting animals and their habitats around the world. Sophie Allport Cheetah Rucksack, £30, sophieallport.com CHECK THIS >> and is designed with chic convenience in mind. Rains Holographic Drawstring Backpack, £100, libertylondon.com BEST FOOT FORWARD >> Dr. Martens school shoes will ensure comfort and class, and will combat the harshness of the school playground. Featuring a gum rubber, air-cushioned
READY TO LAUNCH >> Get set for out-of-this-world school lunches with this Space Lunch Bag by Sophie Allport. Sophie
Back to school
Cool kit that will help you get September off to a flyer...
Allport Space Lunch Bag, £21, sophieallport.com
STAY HYDRATED >> Klean Canteen vacuum insulated water bottles are great for keeping hydrated at work or school. They’re sleek, versatile and easy to carry. Fill with water, coffee or tea - and you’re good to go. Klean Kanteen Insulated TKWide 20oz (592ml), £29.95,
A must for teens getting set to return to school. This ‘Old Skool’ Vans backpack features one large compartment with a laptop sleeve, front zip and organiser for quick access when moving from lesson to lesson. Vans Old Skool III Backpack, £30, vans.co.uk BAGS OF STYLE >> For style-conscious school kids. This Holographic Drawstring Backpack by Danish brand, Rains is practical, water-resistant
CUTE & COMFORTABLE >> These Lelli Kelly school shoes are cute, comfortable and clear winners when it comes to finding something between fun and functional. Lelli Kelly Bonnie Unicorn Girls School Shoes, £57.90, charlesclinkard.co.uk kleankanteen.co.uk
sole, these Everley Junior shoes are sure to last. Dr. Martens Everley Junior 3 Eye Boys School Shoes, £60, charlesclinkard.co.uk RAY OF SUNSHINE >> Bring a little sunshine to school days with this super cute Yellow Weaver Clutch Pouch by Postcards Home. Whether it’s used as a pencil case, a wallet or a place to safely store your keys, it’s a fun and functional addition. Postcards Home Yellow Weaver Clutch Pouch, £32, postcardshome.co.uk
THE LUXE LOWDOWN BRIAN HUGHES
Three months after what should have been the end-ofseason presentation at the Gold Cup, Brian Hughes has finally lifted the champion jockey trophy - at his home in the North Yorkshire village of Carlton-in-Cleveland, where he lives with his wife Luci and young children.
GETTING TO KNOW YOU >> Name Brian Hughes Title National Hunt Jockey Where is home? It was County Armagh in Northern Ireland, but now home is Carlton-in-Cleveland, North Yorkshire. Three reasons you love where you live? It’s a beautiful, friendly village. We have been lucky enough to build our own house, so we made it exactly what we wanted. Carlton is a handy village for access to main roads, which is important as I travel a lot with work.
THE DAY JOB >> What do you do for a living? To put it simply, I ride race horses over jumps. A day in the life of you? A normal day would involve getting up anywhere between 4am and 6am, riding out, then driving to the races for around six rides, then home to watch replays and prepare for the next day’s racing. Any recent, ongoing or upcoming projects or achievements we should know about? I have just become Champion National Hunt Jockey for the first time, which I am incredibly proud of. The season came to an early end due to COVID-19, so I’m currently spending time at home with my family, which is a great way to celebrate my recent achievements. After the rest, I’m looking forward to getting back to riding winners and trying to defend my championship. What does downtime mean to you? Usually, there’s not much time for downtime, but it’s great to be able enjoy a bit of time off with my wife and children. What is the most important lesson life has taught you? To treat people as you would like to be treated. What is your greatest fear? I don’t have any fears for myself, to be honest. Whilst my family are healthy, I’m happy. Which living person do you most admire and why? It would have to be AP McCoy, because he was at the top of his sport for every year of his career, which shows just how dedicated, determined, talented and professional he has been, which hasn’t been reflected in any other sport.
LIVING LUXE >> What is top of your bucket list? It was to be Champion Jockey someday, now that I’ve done that, it’s to do it again! What is your most treasured possession? My children. What does the weekend mean to you? Lots of good racing and to be as busy as possible, hopefully riding winners. A memorable holiday? Our honeymoon… four failed landings at Madeira Airport, diverted to Tenerife - spent one night there and then flew home! Best dress? I don’t worry too much about what I look like. I’m happiest when riding winners, so I guess that would mean it’s a set of racing silks. Who would be your top three dinner guests and why? Just my wife and close friends. Time spent at home is very valuable, which I’m sure we’ve all learned in recent months. I’m not too bothered about meeting celebrities. The last place you ate? My kitchen table, as we’ve not been out and about much recently. During normal life, we rarely eat out as I’m usually too busy on the road, but I do enjoy a steak at Tomahawk Steakhouse in Potto. The last book you read? I’m not a big reader, but I did read McCoy’s first autobiography when I was about 16. The last thing you listened to? I’m not fussy when it comes to music, but Radio X is my choice of station. The last thing you watched? I enjoyed watching Poldark. And finally, your three luxe things in life? My wife Luci and my two children, Rory and Olivia.
DRIVING INTO THE FUTURE: Hyundai Silverlink
How buying a car, shopping at the showroom or booking in for a service looks in the ‘new normal’. Follow our virtual tour of Hyundai Silverlink…
The health and wellbeing of all staff and customers is at the forefront of business for the team at Bristol Street Motors Hyundai Silverlink. Several measures have been put in place to ensure buying a car is a safe and stress-free experience amid the coronavirus pandemic.
Hyundai Silverlink’s General Manager, Jeff Aynsley, guides us through the dealership...
WELCOME DESK >> The first thing you will notice as you enter the dealership is that you will be greeted by the friendly faces on our welcome desk. One of the managers will be available and on hand to explain to you exactly what the new layout of the showroom is and how you can safely get around the building. You will then be directed to the relevant department. We have social distancing measures in place throughout the dealership, with markers on the floor and clear signage for all staff and customers.
SERVICE DEPARTMENT >> We have social distancing measures in place throughout our service department. We also have a contactless key-drop system and perspex screening.
SHOWROOM >> There are fewer cars in the showroom than normal, so we can ensure there’s sufficient space to move between. We have spaced the cars to maintain social
distancing and have added arrows on the floor to guide customers in a logical, clockwise direction throughout the showroom. This means you can still browse, but in a safe and secure way. All vehicles are locked and fully sanitised. If a customer would like to look inside a car, our staff are on hand to open up and sanitise before and after viewing.
STAFF & CUSTOMERS >> All of our colleagues are temperature tested every day as they enter the business. All customers and staff have access to free PPE, hand sanitiser, face masks and gloves, should they be required.
dealership - or those unable to - we are now able to offer a virtual presentation where you can see all features and benefits of the offer, before making a decision in the comfort of your own home. Our sales team are on hand for any further questions and/or specific requirements.
HANDOVER >> So, we’ve concluded a sale with the customer; what’s next? We will do a virtual handover and send you a video recording of us showing you the controls and various features and benefits of the vehicle. The handover itself is done without any contact at all. When a customer comes into the dealership to collect a car, it is prepared in advance, sanitised and will be left in the handover bay for customers to drive out, perfectly safely.
THANK YOU >> Thanks for taking the time to let us guide you through our showroom. Hopefully it will give you some reassurance that we are doing all we can to ensure the safety of colleagues and customers.
CONTACT US >> Bristol Street Motors Hyundai Silverlink, Silverlink Business Park, Middle Engine Lane, Newcastle upon Tyne, NE28 9NZ 0191 639 6433 bristolstreet.co.uk
