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Poster Creation for QR code resources+ recess showcases + afterschool workshops

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Poster Creation for QR code resources+ recess showcases + afterschool workshops

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the content should be created in a simple google ppt and uploaded here first, then we can collate and synthesize into a canva poster

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Do research on respective areas + create raw skeleton (google doc/ppt), throw useful sites or resources into google folder

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Do research on respective areas + create raw skeleton (google doc/ppt), throw useful sites or resources into google folder

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https://drive.google.com/drive/folders/18s_yH38i9y0xV-bpUWHTU7MivNKivS_I?usp=sharing

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Drive

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Anxietea to Claritea

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Self Compassion 1

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Self Compassion 2

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i am feeling this emotion but i am NOT my feelings
What are some activities that will differentiate that?

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To ask
1) Eric Low/Idah for use of library and piano area on 13-28 Oct 2022
2) OM/SL for use of Atrium

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[T4W6/20 Oct] DMN After school workshops

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[T4W6/20 Oct] DMN After school workshops

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Coordination with teachers/PSLs for mental health content

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Coordination with teachers/PSLs for mental health content

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Letter Writing on posts it ( how to be your own best friend)

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Letter Writing on posts it ( how to be your own best friend)

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prepare a list of questions to ask the kids
(art in therapy)

Mahjong paper
- drew outline of kid
- draw outline of hands
- fill in colour (where do you feel positive emotions at?)

Pinboard of tree (leaves fall)
- state and trait emotions

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https://self-compassion.org/the-three-elements-of-self-compassion-2/

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What self-compassion is | The three elements of self-compassion | What self-compassion is not | Tips for practice

Definition of Self-Compassion:

aving compassion for oneself is really no different than having compassion for others. Think about what the experience of compassion feels like. First, to have compassion for others you must notice that they are suffering. If you ignore that homeless person on the street, you can't feel compassion for how difficult his or her experience is. Second, compassion involves feeling moved by others' suffering so that your heart responds to their pain (the word compassion literally means to "suffer with"). When this occurs, you feel warmth, caring, and the desire to help the suffering person in some way. Having compassion also means that you offer understanding and kindness to others when they fail or make mistakes, rather than judging them harshly. Finally, when you feel compassion for another (rather than mere pity), it means that you realize that suffering, failure, and imperfection is part of the shared human experience. "There but for fortune go I."

Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don't like about yourself. Instead of just ignoring your pain with a "stiff upper lip" mentality, you stop to tell yourself "this is really difficult right now," how can I comfort and care for myself in this moment?

Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings - after all, who ever said you were supposed to be perfect?

You may try to change in ways that allow you to be more healthy and happy, but this is done because you care about yourself, not because you are worthless or unacceptable as you are. Perhaps most importantly, having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to. You will encounter frustrations, losses will occur, you will make mistakes, bump up against your limitations, fall short of your ideals. This is the human condition, a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.

Below are the three elements of self-compassion:

1. Self-kindness vs. Self-judgment.

Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism. Self-compassionate people recognize that being imperfect, failing, and experiencing life difficulties is inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals. People cannot always be or get exactly what they want. When this reality is denied or fought against suffering increases in the form of stress, frustration and self-criticism. When this reality is accepted with sympathy and kindness, greater emotional equanimity is experienced.

2. Common humanity vs. Isolation.

Frustration at not having things exactly as we want is often accompanied by an irrational but pervasive sense of isolation - as if "I" were the only person suffering or making mistakes. All humans suffer, however. The very definition of being "human" means that one is mortal, vulnerable and imperfect. Therefore, self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience - something that we all go through rather than being something that happens to "me" alone.

3. Mindfulness vs. Over-identification.

Self-compassion also requires taking a balanced approach to our negative emotions so that feelings are neither suppressed nor exaggerated. This equilibrated stance stems from the process of relating personal experiences to those of others who are also suffering, thus putting our own situation into a larger perspective. It also stems from the willingness to observe our negative thoughts and emotions with openness and clarity, so that they are held in mindful awareness. Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them. We cannot ignore our pain and feel compassion for it at the same time. At the same time, mindfulness requires that we not be "over-identified" with thoughts and feelings, so that we are caught up and swept away by negative reactivity.

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What self-compassion is | The three elements of self-compassion | What self-compassion is not | Tips for practice Definition of Self-Compassion: H aving compassion for oneself is really no d...

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https://centerformsc.org/msc-teens-adults-old/

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"It's cool to see after we took [the class] how much life in general has improved. This is so important, so I'm going to take it again and then maybe make it even better."- Teen participant

"At long last, a self-compassion training for teens! This delightful, innovative program captures the essence of self-compassion for an age group that needs it the most. Wholeheartedly recommended!"
- Christopher Germer, PhD
Adolescence is a time of change and growth. It is the period of life reserved for rebellion and self-discovery, but as the demands in life increase for teens, this time is often fraught with confusion, anxiety or depression. For many teens these challenges lead to disconnection and isolation.

To support teens in coping more effectively with the ongoing challenges of their day-to-day life, Karen Bluth, Ph.D., and Lorraine Hobbs, M.A., co-created Mindful Self-Compassion for Teens (MSC-T), an empirically-supported, 8-week program designed to cultivate the skill of self-compassion in teens. It was adapted from the original Mindful Self-Compassion program for adults and is endorsed by Kristin Neff and Chris Germer.

MSC-T teaches core principles and practices that enable teens to respond to the challenges of these critical years with kindness and self-compassion.

Following in the footsteps of the adult MSC program, the teen adaptation is rooted in the three key components of self-compassion: self-kindness, common humanity and mindful, balanced awareness. These elements serve to open the hearts of teens to their own suffering so they can learn to give themselves what they truly need, recognize they are not alone in their suffering, and encourage an open-minded acceptance of the struggle they are facing.

In this 8-week long course, which meets weekly for 1.5 hours, teens engage in developmentally appropriate activities and carefully crafted practices and meditations, which provide them with the opportunity to learn how to navigate the emotional ups and downs of life with greater ease. Backed by research, findings indicate increases in emotional well-being and greater resilience after taking the course.

The research:

Two preliminary research studies on this program have now been published. In the first pilot study ( Bluth, Gaylord, Campo, Mullarkey & Hobbs 2016 MSC-T), findings indicated decreases in depression, anxiety, stress, and negative affect after a 6-session class. Findings in the second pilot study ( Bluth & Eisenlohr-Moul 2017) demonstrated decreases in stress, and increases in resilience, positive risk-taking (willingness to take on new challenges) and gratitude after the course was over. Further, a within-person analysis indicated that increases in mindfulness and self-compassion were associated with decreases in depressive symptoms and stress; additionally, increases in mindfulness were associated with decreases in anxiety and increases in self-compassion were associated with increases in positive risk-taking and resilience.

In August 2016, Making Friends with Yourself was also awarded a grant from the NIH's National Center for Complementary and Integrative Health. The study will explore the efficacy of Making Friends with Yourself as a depression-prevention program for adolescents with depression symptoms.

One of the teens in our first pilot study summed up the emotional trials of adolescence in her statement "I feel like everyone is crying in high school!"

The overarching goal of Making Friends With Yourself (MSC-T) is to help teens turn toward the emotional ups and downs of this life stage with greater ease, to offer them specific tools for recognizing and managing their struggles, and to help them learn how to meet these struggles with kindness and compassion.

This understanding was clearly expressed by another teen in a statement she made after the compassionate friend meditation: "You know ... I'm thinking that it's ok if other kids don't like me... because I like me!"
Read more about teens and self-compassion MSC-T featured in the NY Times How to Help Teens Become More Self-Compassionate Benefits of Self-Compassion: When Teens Are Too Hard On Themselves Why Teens, More Than Ever, Need To Learn To Be Kind - To Themselves How We Can Keep Teens From Killing Themselves Can Self-Compassion Improve Well-Being In Teens? The Power Of Self-Compassion Podcast, With Karen Bluth
Teachers

Dr. Karen Bluth is faculty in the Department of Psychiatry at the University of North Carolina, and a research fellow at the University of North Carolina Frank Porter Graham Child Development Institute, where she conducts research on self-compassion and its influences on the emotional wellbeing of teens. Dr. Bluth is a certified instructor of Mindful Self-Compassion, co-creator of curriculum Mindful Self-Compassion for Teens (formerly known as Making Friends with Yourself), Embracing Your Life, the adaptation of Mindful Self-Compassion for young adults, and one of the creators of Self-Compassion for Educators, a self-compassion program offered through Mindful Schools. Dr. Bluth is author of the books "The Self-Compassion Workbook for Teens: Mindfulness and Compassion Skills to Overcome Self-Criticism and Embrace Who You Are", "The Self-Compassionate Teen: Mindfulness and Compassion Skills to Conquer Your Critical Inner Voice", co-author of "Mindfulness and Self-Compassion for Teen ADHD: Build Executive Functioning Skills, Increase Motivation, and Improve Self-Confidence" (New Harbinger Publishers), and the soon-to-be-released Audible Original "Helping Girls Learn Self-Compassion: A Guide for Parents, Teachers, and Coaches".

Dominique Sullivan B.B.A, B.Ed , M.Ed is a certified Mindful Self Compassion instructor. She is a school librarian in Canada by day and supports teens online by night. She is the Zen Librarian! In her early twenties, she struggled with stress and anxiety. Over the last 19 years, Dominique's quest for wellness has brought her to a place of calm and joy that she wishes to share with others. Visit www.zenlibrarian.ca for more information or listen to her podcast Mostly Mindful for Teens and Tweens.
Sample some MSC-T practices now

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Mindful Self-Compassion for Teens (MSC-T) - CMSC

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"It's cool to see after we took [the class] how much life in general has improved. This is so important, so I'm going to take it again and then maybe make it even better." - Teen participant - Christopher Germer, PhD Adolescence is a time of change and growth.

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How do you think things might change if you responded to yourself in the same way you typically respond to a close friend when he or she is suffering? This exercise walks you through it.

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Amanda
- stressball keychain quotation

- square canvas
- paint