When you notice a ruminative loop of negative self-talk (e.g., ‘I suck’), label that thought (e.g., ‘my Oscar voice’ or ‘Karen’), acknowledge it, and then consciously stop that train of thought to foster self-compassion and move on.
Before going to bed, think about a few things you are grateful for, and consider writing them down. Studies show that this practice can make your body and mind feel better.
When you’re not feeling good, engage in behaviors that involve doing nice things for other people. This action can make you feel better and improve your own well-being.
When experiencing ‘big feelings,’ place your hands on your belly, take a slow breath in through your nose, and slowly breathe out through your mouth. This mindfulness activity helps you get back into your body and feel a little better.
To feel better, take time to be with pets. This is a wonderful way to do something nice for another creature and feel good yourself.
Explain to children that emotions, including negative ones like sadness or frustration, are normative and will change over time, using analogies like weather. This helps children understand and accept their feelings.
When children experience strong feelings, help them identify and name those emotions (e.g., ‘frustrated’). This practice aids in developing emotional intelligence and coping mechanisms.
Engage with children while they watch educational content, as learning is stronger when a caring adult is present to reinforce messages and continue the discussion after the show. This extends the educational impact beyond screen time.
Adolescents can access a free course called ‘The Science of Well-Being for Teens’ on YouTube or Coursera.org. This course teaches strategies for happiness and emotional health.