Teen Resiliency: An Integrative Skills-Based Model to Help Teens Develop Self-Awareness and Enhance Well-Being Joy Surely joy is the condition of life. -Thoreau Henry Emmons, MD, Kevin Harrington, Ph.D. and Kathy Flaminio LGSW,E-RYT 200 Agenda Resilience Explore Teen Resiliency Discuss Teen Resiliency Program Develop Resiliency Skills Experience Mind-Body Practices Develop Practical Applications Keeping the container full. Property of 1000 Petals, LLC -2014 What Erodes Resilience? Body Imbalance and Toxicity An Unsettled Mind The Illusion of Separation LIFE OF A TEENAGER Rapid growth of depression and anxiety Increase in suicide Social Media Sleep, nutrition, exercise Not feeling connected Monkey brain 1
Skills Teenagers Need Before They Get Launched Developing self-care skills Developing non-critical view of self (compassion for self) Ability to delay gratification Ability to self calm-self soothe Cognitive flexibility Problem solving skills Comfortable with failure Internal locus of control Develop your dream Mind-Body Heart Balance History of Teen Resilience Program Chemistry of Joy Pathways to Joy Seminars Pathways to Joy for Teenagers Consultation with schools and therapeutic settings Train the Trainer Programs Resiliency Training Series MIND-BODY-HEART APPROACH Session 1, 2, 3- The Body MIND BODY Heart emotions Mind Body connection Nutrition Sleep Exercise Medication, supplements, vitamins Stress response Brain, Body, Emotions Relaxation response STRESS RESPONSE Brain-Based Research Back of brain-reptilian Alert Flight/Flight/Freeze Middle Limbic system Emotional Hub High Front- Judgment, planning, natural intelligence (Continues to develop until 25) Memory Plasticity of the brain-developing new brain pathways 2
The Three Mind States Anxious Mind SEROTONIN Soothing Well-Being Impulse Control NOREPI Attention Stimulation Fight or Flight DOPAMINE Energy Motivation Pleasure Agitated Mind Sluggish Mind Impact on the Nervous System 3
Activating the Relaxation Response Movement Yoga Music Meditation Guided Imagery Mindfulness Interventions for Downstairs Brain Behavior Activate the parasympathetic nervous system Diaphragmatic breathing Yoga-based movement Guided imagery Principles of Healthy Breathing What is Yoga? Awareness of breath Breathe through the nose Relax the belly Slow the breath Pause between inhale and exhale Deep even breathing creates relaxed alertness, ideal for learning Yoga is over 4,000 years old and pre-dates organized religion Means to yoke mind, body, heart Creates optimal functioning by folding the spine in six directions Used by millions worldwide and now in education and health care settings showing positive impact on self-regulation and emotional stability Folding Forward Balancing Activates relaxation response Alters hormone levels Sends fresh blood to brain Reduces visual stimulation Folds cervical & lumbar spine Sitting or standing Repeat 2-3 times; hold for 3-5 breaths Increases focus Bi-lateral brain integration Grounds and centers Creates sense of safety Roots to Mountain Tree Hold each pose 3-5 breaths Repeat on both sides 4
Sessions 4, 5, 6- The Brain Brain Basics-fight, flight, freeze-memory Monkey Brain - Busy Brain Internal critic Turning off false alarms Discrimination skills- How big a deal is it? Making a plan Soothing Routine for Anxious Mind State Mountain Pose Volcano Breath Forward Bend Warrior I (right foot back) Chair Dog Warrior I (right foot forward) Forward Fold Mountain Seated Twist and Relaxation Change is Possible 51% The Two Wolves Developing new brain pathways Choosing a different path Learning to Pause Pause Pause What you focus on is what you grow Sessions-7, 8, 9 The Emotions / Spirit Compassion towards self- Feeling I matter Emotional Tsunami Depression and anxiety Feeling connected to others Triggering desired emotions Emotional stamina Releasing Exercises Wood Chopper: Stand with feet wider than hip-width apart bend your knees slightly. Clasp hands high above your head, count 1, 2, 3 and then exhale your hands down with a loud, deep huh sound. Repeat three times. The last two times let go of something that is frustrating or getting in the way of you being your best self. Conductor Breath: Stand with feet wider than hip-width apart- Breathe in arms go over head, breathe out arms go out to the side, breathe in arms go up over head and breath out with mouth open as upper body folds in half with a large huh 5
Going Forward Helpful Apps Research Part of the curriculum K-12 Continue groups Young adults Parent component Partial hospitalization- Post partial Train the trainers Resiliency Training Series Technology - Larger target group Stop, Breathe, and Think: Free web and mobile app for youth, with meditations for mindfulness and compassion Calm.com: Free website and mobile app with guided meditation and relaxation exercises Insight Timer: Free mobile app with virtual bells to time and support your meditations MindShift: Free mobile app for teens developed by AnxietyBC, with mindfulness and other coping skills for anxiety Smiling Mind: Free mobile mindfulness app for young people, from Australia Headspace: Meditation made simple. This app has a free introductory period, after which it requires a paid subscription to continue to use. TAKEAWAYS Mind-Body Heart Balance Turning off false alarms Adding pause and movement to your day Developing a non critical view of yourself Developing connections Next Steps Want to learn more about training? Resiliency Based Training Group for Professionals September, 2016 Henry Emmons, MD Partners in Resilience 612-874-86 12 hcemmons@gmail.com http://www.partnersinresilience.com Kevin Harrington, PhD 612-766-92 55 kmh@kevinharringtonphd.com kevinharringtonphd.com Kathy Flaminio, LGSW. RYT-200 651-373-13 52 kathy@1000-petals.com 1000-petals.com 6