The last few weeks, I have had a great opportunity to work with several classes of 6th grade students using a 4-H curriculum: Mind Body Whole. There are some highlights of these lessons that are applicable to all of us!
The first week is a focus on mood and stress with a good discussion about how emotions aren’t good or bad, they just are. How we act/react to our emotions is often what gets us into trouble! Students learn and practice “box breathing” as a tool to slow down when things get hectic. Box breathing is a simple technique of taking a deep breath to the count of 4, holding that breath for a count of 4, slowing exhaling to a count of 4, and again holding to a count of 4. This is a technique that all of us can use.
Getting good sleep is the focus of Lesson 2. It includes the need of sleep for physical and mental health. Students are encouraged to develop a healthy bedtime routine which often includes keeping their phone out of their room or turning off notifications to minimize interruptions. An important activity as part of this lesson is to practice a “body scan” which involves laying quietly with eyes closed while focusing on and creating tension in your body as you take a deep breath; as you exhale, you intentionally release the tension. We start with toes, move to feet/ankles, and on through the body. By focusing your mind on the deep breathing and tension/release, the level of calm and stillness is so evident in the room!
This past week, we added the impacts of diet on our mood, stress level, and sleep. In addition to a general discussion of food and nutrition, we had good discussion about limiting the amount of sugars and caffeine in our diet, especially later in the day. I was really impressed by the wide variety of vegetables that the students eat and challenged them to try one new food this week. A good takeaway for all of us is slowing down when we eat while trying to eat from all the food groups. A funny discussion involved that there are some foods that we just don’t care for but we should try them from time to time or try them cooked a different way. I do have several volunteers to eat any pickles that I end up with!
This week, we will wrap up by adding the impacts of exercise to our mood/emotions and stress level. Different exercises work for different people. I am not a runner but I do appreciate a good stress walk. Students will work together to develop a workout plan to make sure that they are getting their 60 minutes of exercise at least three days per week. Changing up the types of exercise is also important. While many of the students I have been working with are involved in a sport, we discuss that playing with or walking your dog counts as does a good set of stretches, jumping jacks, or push-ups. No equipment needed! I’ll be doing some toe touches and lacing up my shoes for a walk.
Keep learning. Keep showing grace and kindness!
Michelle Beran is the 4-H and Youth Development Agent for the Cottonwood District, Barton County office. For more information on this article or other 4-H Youth and Development related questions email Michelle at mberan@ksu.eduor call 620-793-1910.
