I désigned this meditation when my daughters were in elementary school and struggling to process all of the interactions they had in any given day. This is a quick, five minute “reset” anyone can do in order to clear out any extra negative stuff and move on with purpose.
Tag Archive for: teens
We all bump up against situations that we find challenging to handle in our lives, but if we’re busy going in many different directions with competing priorities, it can sometimes be hard to slow down and process them without simply reacting in anger or frustration. Other times, we are tempted to shove those feelings aside and try not to think about it, but if it is something that is really bugging us, generally those issues will come back until we deal with them. I’ve created a quick worksheet for kids to complete when they have a few minutes that can help them put their frustrations into context and alleviate some of the struggle. Click on the link below to access it.
The first two boxes are a place to state what’s going on and are designed to bring some self-awareness to the issue by identifying the emotion behind the challenge. Then, as you move through the flow chart, you can make some choices about how to deal with the situation which gives you a sense of control and reminds you that you are in charge of how you respond to things that aren’t going the way you wanted them to. In the end, the user makes a conscious effort to either accept what has happened and move on or get help changing the situation for the better. I’d love to know when people use this tool and get feedback on how it works for them. Please comment if you want to!
I'm happy to share this flowchart widely. Please remember that was created by and for The SELF Project and, as such, it is copyrighted and should be given credit for its creation.
We all have an inner monologue, and sometimes it can be quite nasty – especially if we have just said or done something we wish we could take back. Teens and tweens are particularly susceptible to this kind of self-talk, especially since they are also hearing criticism (both constructive and harsh) from many different corners of their lives. When the adults around you are concerned with helping you grow up safe and strong and smart, they can feel as though it’s their job to point out how you can improve yourself. Often, this translates into self-criticism when they’re alone and it can be destructive if they don’t know how to handle it.
Here are three ways adolescents can learn to mitigate some of the constant chatter going on in their heads.
1. Practice radical acts of self-kindness – Ask your child/student how they would talk to a trusted friend who makes a mistake. Often, we are much more forgiving of others than we are of ourselves, but it is important to extend ourselves the same kindnesses we offer to others. Would you berate or belittle a friend who messed up or would you remind them that it’s okay to make mistakes and that things will be okay? Sometimes it feels strange to talk to ourselves in a comforting way, but I am a strong believer in the “fake it ’til you feel it” school of habit-forming.
2. Remember, you’re only human – Avril Lavigne sings a song called “Everybody Hurts,” and while it is about a sad breakup, there are a few lines that resonate with me every time I hear them.
Everybody hurts somedays
It’s okay to be afraid
Everybody hurts, everybody screams
Everybody feels this way, it’s ok
Even if you feel like the only person who has ever screwed up like this, you’re not. And it pays to remind ourselves that we will never be perfect and that we aren’t alone. Your child is special and unique, but not inhuman. Nobody’s perfect.
3. Call that inner voice out when it’s bullying you – It may seem trivial, but when you notice that your inner critic is shaming and blaming you, it’s important to notice. Stop for a beat and say to yourself, Dang! I’m really beating myself up right now! Often, that is enough to interrupt the lecture you’re giving yourself and pull you out of that place where you’re cowering in your own mind so that you can begin to stand up for yourself.
Self-kindness is important to learn at any age, but especially during the adolescent years when the brain is incredibly receptive to emotional onslaughts and when it can build resilient neural pathways. The earlier we can all recognize our tendency to be hard on ourselves and shift those thinking patterns, the better.
standing up for my principles, or being nice?
I had a teen ask me this question and I thought it was particularly astute. In the age of social media, we are all free to offer our opinions on any subject any time. Whether it’s responding to a friend’s Facebook or Instagram post or a news item that we come across, in many cases, letting people know what we think is as simple as a few keystrokes.
Unfortunately, things tend to be pretty polarized on social media. We have become accustomed to a certain number of characters that we will pay attention to before we get bored, and most important issues are framed in terms of Right and Wrong, Agree or Disagree. There is very little room for nuance and gray area and, often, it is the most supportive and the least supportive comments that get all the glory.
So if you feel strongly about a particular issue – whether it be dress codes or same-sex marriage, leaving your pet in a hot car during the day or premarital sex, it can be really tempting to add your two cents. My answer to this teen was to stop a minute and assess the motivation behind the response. Often, we get caught up in the swell of emotion that comes from reading about something we either strongly agree or disagree with and we don’t take the time to think about why we think it’s important to share our thoughts.
*If you are responding because you want to tell someone else their opinion is wrong (and set it up against your beliefs which are “right,”) commenting might not be the best thing to do.
*If you are making a point to exclude an entire group of people based on some belief they hold or lifestyle they lead that you disagree with, you aren’t really standing up for your principles, you’re bashing someone else’s. I know there’s a fine line between those two things, but it’s a line nonetheless. [One way to think about it is to say that you’re throwing a party, but you extend the invitation in a public place and say that anyone who identifies as transgendered is NOT invited because you don’t support that lifestyle. That’s not standing up for your beliefs because you started it. You’re free to have that opinion, but since it wasn’t challenged, you’re carefully couching your disrespect for others by claiming it is standing up for yourself.]
*If you are standing up for someone or a group of people that don’t have a voice or whose beliefs haven’t been represented in the conversation, it may well be a worthwhile response. I say this with caution because often people who post things online are only interested in hearing the comments that support their own side of things. Before hitting ‘enter,’ you might want to assess what it is you hope to achieve with your comment. If you simply want to go on record saying you support another opinion, that’s fine. If you’re hoping to change minds or make other people feel bad or rile others up, you’re not standing up for your beliefs, you’re picking a fight.
The SELF (Social Emotional Learning Foundations) Project empowers adolescents at the most pivotal time of their development to provide tools that encourage their social-emotional development, resilience, and communication skills. Utilizing science-backed curriculum, books, workshops, and live events.
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