 These are deeply unsettling times. The weight of injustice, uncertainty, and harm can feel unbearable. For some, this fear and exhaustion are new—a sudden awakening to realities that others have long endured. For others, it is a constant, woven into generations of lived experience—a heaviness carried in bodies, in communities, in history. And yet, history reminds us of both the worst and the best of humanity. It is filled with individuals who have endured, with cultures and communities who continue to resist and rebuild in the face of unimaginable hardship. Resilience takes many forms, but one thing is clear: staying well—mentally, emotionally, and physically—is not optional. It is necessary. Not just for today, but for the long haul. As we move through these times, we are not doing so alone. The youth in our lives—our children, students, and the next generation—are watching. They are not just hearing our words; they are absorbing how we respond, how we cope, and how we care for ourselves in the midst of hardship. This moment offers us both an opportunity and a responsibility—to show them what it means to stay well in the face of adversity. Resilience Requires Regulation I’ve heard from educators, parents, and caregivers who feel worn out, unsure of how to make a difference, and overwhelmed by what comes next. That’s why I’m writing this—to remind you that in the work of caregiving and advocacy, your regulation is essential. Children don’t just listen to what we say—they feel us, literally. Their nervous systems are constantly tuning in through a process called neuroception—the body’s automatic, subconscious way of detecting safety or threat. They absorb our energy, stress, and steadiness—or lack thereof. Co-regulation is happening beneath the level of conscious awareness, whether we intend it to or not. Their nervous systems take cues from us about how safe the world is right now. If the adults around them are in a chronic state of fight or flight, their bodies register that message: the world is not safe; I must stay on high alert. Even with the best of intentions, an adult stuck in survival mode doesn’t communicate that even in chaos, we can still find refuge, still work to be well. Instead, their nervous system is primed to fight or flee—and the children around them feel it. That’s not to say we shouldn’t be fighting for justice or for the things that matter. But when we move through the world without conscious awareness, spending more time dysregulated than not, there is an impact—on our own health and on those around us. Our nervous systems were not designed to exist in a constant state of stress activation. The stress response is meant for short bursts, mobilizing us when needed, then resolving and returning to a regulated state. Our ventral vagal system—the branch of the vagus nerve that allows us to connect, rest, digest, and recover—must be intentionally cultivated. It doesn’t just happen; it requires practice. Daily practice. Routine regulation. How We Show Up Matters One of the most meaningful ways to support youth right now is to be a steady, regulated-enough presence—a source of stability in uncertain times. This doesn’t mean ignoring the weight of the world or staying calm. It means ensuring that, amidst it all, we are returning to practices that restore us, keep us grounded, and sustain our capacity to show up—again and again.
This isn't about disengaging, and resilience doesn’t mean pushing through at all costs. It means knowing when to pause, knowing when we need support, and making our own well-being a priority so we can show up with clarity and intention instead of reacting from a place of overwhelm or depletion. It means recognizing when social media is keeping us in a cycle of anxiety rather than action. It means choosing moments of rest, connection, and care—not as a luxury, but as an act of resistance against the forces that would have us burn out. Staying well in times like these is not about avoidance. It’s about making sure we can keep showing up—again and again. For the people in our lives. For those most impacted. For the long fight. The Practices Sustaining Me in These Times These are resources and practices I’ve been integrating into my routine—ways to regulate, recharge, and sustain:
What about you? How are you sustaining yourself right now? “One of the best things each of us can do—not only for ourselves but also for our children and grandchildren—is to metabolize our pain and heal our trauma. When we heal and make more room for growth in our nervous systems, we have a better chance of spreading our emotional health to our descendants, via healthy DNA expression. In contrast, when we don’t address our trauma, we may pass it on to future generations, along with some of our fear, constriction, and dirty pain.” ― Resmaa Menakem My Grandmother's Hands: Racialized Trauma and the Mending of Our Bodies and Hearts Author, Jen Rapanos, LMSW, RCYT Supporting Children Through Stressful and Traumatic Events: A Neuroscience-Responsive Approach2/7/2025
 When children experience high stress or go through a challenging event, their nervous systems instinctively seek safety through connection. Neuroscience, particularly Polyvagal Theory, teaches us that children regulate not through perfect words, but through the steady, settled presence of the adults around them. A caregiver’s ability to offer connection, regulation and predictability can shape how a child processes and recovers from difficult experiences. During these times, small, intentional actions can have a profound impact. By prioritizing connection, movement, and supportive rhythms, we can help create a sense of safety and stability for children. This guide offers simple, neuroscience-backed strategies to help buffer stress—ensuring that both children and caregivers have the tools they need to navigate challenging moments with resilience and care. CONNECT Parents often feel pressure to say the “right” thing in response to a child's distress, but research shows that what children need most is a regulated, present adult to help them feel safe. Prioritize quality time together in activities your child enjoys—whether it’s taking a walk, baking, or playing a game. Shared moments of connection signal safety and help restore a child’s sense of security. MOVE Movement plays a key role in regulating the nervous system. Physical activity helps release built-up stress hormones like adrenaline and cortisol while increasing endorphins—our body’s natural feel-good chemicals. Encourage activities that feel supportive, such as rhythmic movement (walking, running, ball games, dancing), breathwork, or yoga. Time in nature, when accessible and safe, can be particularly grounding. If your child wants to talk, consider ‘walking and talking,’ as bilateral movement can support cognitive processing. LISTEN Creating space for children to express their feelings—through words, drawing, or play—can help them make sense of their experience. Let them know you’re listening, not to fix or explain, but to witness and validate their emotions. By being present and receptive, you help them feel seen, heard, and supported. MAKE A PLAN Predictability is soothing to the nervous system. Work with your child to create a simple daily rhythm that provides structure while allowing for flexibility. Make sleep a priority—rest is essential for the brain to process emotions, store memories, and restore balance. FEED THEM WELL Stress can take a toll on the body, making it even more important to nourish with nutrient-dense meals and hydration. Offer familiar, comforting foods alongside options that support immune function and energy levels. LIMIT SOCIAL MEDIA For older children and teens, constant exposure to distressing news or revisiting a traumatic event online can amplify feelings of stress and dysregulation. Help them find balance by encouraging intentional breaks from screens and prioritizing in-person connection and activities that support well-being. CREATE SAFETY Soothing and regulating activities can help shift the nervous system out of a heightened stress response. Encourage reading, drawing, listening to music, spending time in nature, or taking a warm bath. Rhythmic activities—such as playing catch, rocking in a chair, bouncing a ball, or going for a walk—can be especially regulating for the nervous system. Older children and teens may also benefit from being around supportive friends. These small, predictable experiences help reinforce a felt sense of safety. PARENT AND CAREGIVER SELF-CARE Supporting a child through stress can be challenging, and your own regulation matters too. Prioritizing your well-being—through rest, connection, movement, or mindful moments—helps ensure that your nervous system provides the steady, reassuring presence your child needs. You don’t have to do it perfectly—trust your intention and intuition to guide you. Author, Jen Rapanos, LMSW, RCYT © All Rights Reserved. Well-Bean, PLLC  Exploring Reactions to Discomfort: Mindfulness with Nature and Water Winter has arrived here in the Midwest, bringing colder temperatures, snow, and plenty of opportunities to explore how we respond to discomfort. The shift in seasons naturally invites us to use nature and its elements as a way to reflect on and manage our reactions to challenging sensations. For the adults reading this, you may have noticed the rising interest in cold water plunging and the work of Wim Hof. Personally, I’ve been experimenting with cold water for the past four years, inspired by the connection between stimulating vagus nerve pathways and reducing the body’s natural stress response. What began as a 30-second cold water rinse at the end of my shower—gritting my teeth and bearing through it—has, over time, transformed into regular cold plunging. Through this practice, I’ve become deeply aware of not just how powerful the mind is, but the breath as well. A single thought like ‘I can’t handle this, it’s too much’ can quickly push me into a state of reaction and overwhelm. By learning to harness my breath during those moments of resistance—and with years now of practice—I’ve noticed powerful shifts. On the days I practice, I feel more grounded and alert, and over time, this repetition has helped me become less reactive and better able to settle my nervous system in daily life. While the cold water practice is shared for adults to consider, the activity below offers parents and kids an opportunity to explore and experiment with their natural reactions to discomfort. It invites older children and teens to use mindfulness and the elements of nature to observe how they respond to challenging sensations. Learning to navigate discomfort is an essential skill for building emotional resilience and supporting overall well-being. Activity: Exploring Reactions to Discomfort; Mindfulness with Nature and Water Intention: This activity invites older children and teens to explore their natural reactions to discomfort using the elements of water, nature, and mindfulness. By observing sensations and practicing mindful breathing, participants can approach discomfort with curiosity and awareness, fostering resilience and enhancing their ability to regulate emotions in challenging situations. Option 1: Awakening with Cold Water Begin indoors by using cold water to explore your response to discomfort.
Option 2: Relating to Cold Weather with Mindfulness On a chilly day, step outside and notice the sensations of cold on your skin.
Reflection After completing the activity, take a moment to reflect on your experience. Use these questions to deepen your understanding:
Practicing mindfulness while observing discomfort helps you become more aware of your reactions to challenging situations. This awareness builds the foundation for managing discomfort in healthy ways, helping you regulate your mind and body while fostering resilience to navigate life’s challenges. Author: Jen Rapanos, LMSW, RCYT © Copyright 2024 Well-Bean, LLC. All rights reserved  Imagine children growing up with the wisdom that they carry a beautiful, steadying resource inside them—a way to help themselves feel grounded and connected, no matter what’s happening around them. Our breath is our source of life and energy, a powerful tool within each of us! The word pranayama comes from the Sanskrit words prana (meaning life force or energy) and ayama (meaning extension or control). It is a yogic practice of regulating the breath, which plays a key role in calming the nervous system and helping us manage our emotional and energetic states. When kids learn pranayama, they discover that they can use their breath as a steady tool to work with their emotions and energy, guiding themselves toward calm and balance. Practicing pranayama with kids can be a fun, deeply connecting experience that helps them feel more centered and in tune with themselves. Teaching children the value of mindful breathing shows them that it’s a powerful resource for self-regulation—one that they can rely on whenever they need it. This encourages children to turn inward and see their breath as a valuable ally, worth getting to know and calling upon regularly. The benefits of practicing together go beyond instruction, creating moments of fun, play, laughter, and connection. Telling a child to "take a deep breath" becomes much more meaningful when it's supported by shared, practiced experiences in calm moments with a trusted grown-up. This way, when they need it most, "take a deep breath with me" becomes a familiar invitation, helping them access their breath with confidence and a sense of connection—both to themselves and to the attuned adult by their side. Here are a few kid-friendly breathwork practices to explore together: Hand Squeeze Breathing Hold hands and, with each inhale, give a gentle squeeze. Release on the exhale. This creates a physical rhythm that matches your breathing and can be done while sitting or lying down. It’s simple but creates a soothing, connected experience that children often enjoy. Try practicing with different rhythms. Legs on a Chair Relaxation Lie down on your backs side by side with chairs nearby. Scoot up to place your legs onto the chairs, knees bent, with heels, calves, and the backs of your knees resting comfortably on the chairs. Settle into this position, allowing your body to relax fully. Place your hands on your bellies and take slow, deep breaths together, noticing how your bellies rise with each inhale and fall with each exhale. This shared relaxation practice is perfect before bedtime or whenever you both need extra calm. With your feet above your heart, you activate the parasympathetic system to encourage relaxation. For added comfort, try using eye pillows for a deeper sense of rest and listening to a piece of music. Rhythm Breathing Sit facing each other on the floor, either in a criss-cross position or with legs open in a wide V shape. If your child is smaller, they can place their legs inside your V-shaped legs. Hold hands securely and gently rock forward and back. As one person leans forward, the other leans back, creating a natural rhythm. Sync your breathing so you both inhale moving one way and exhale moving the other. This rhythmic movement with synchronized breathing fosters connection, safety, and relaxation. For added fun, try matching your rhythm and breath to music. Two of our favorites are Don’t Hold Your Breath by Wookiefoot and Rock Steady by Aretha Franklin for a contrasting vibe. Heart-to-Heart Breathing Sit cross-legged facing each other, with your hands on each other's heart space. Take deep breaths together, feeling each other's chest rise and fall. To help sync up, decide together on a number to count to—maybe 10 or even 20. Inhale and count 1, exhale 2, inhale 3, exhale 4, and so on. This gentle, grounding exercise brings calm and connection, allowing you to tune into each other’s breath and rhythm. Draw Your Breath Start by simply bringing your attention to your breath, taking a few natural cycles of inhales and exhales. Now, imagine your breath as a line that can move and shift into different shapes. As you focus on your breath, visualize the shape this line creates. Follow this pattern for a few more cycles of breath, and then, using a crayon or colored pencil, draw that pattern on paper. You can add to the experience by imagining that you’re feeling nervous or mad. Notice how your breathing changes and picture your breath as that line again. What new pattern does it create? Draw this new pattern. End the practice by intentionally slowing down your breath, taking long, slow, full inhales and exhales. As you settle into this steadier, calmer breathing, imagine your breath as a line once more. Draw a new pattern that represents this breath. Take a moment to observe your drawings. What do they reveal about how you were feeling? Notice the differences between the patterns—how does each one look, and how did it feel to breathe in these ways? Think about how slowing down, controlling, or intentionally focusing on your breathing can help you feel more in control of your feelings from the inside out. Practicing this gives you a way to work with big feelings whenever they show up. Just Breathe Start by finding a comfortable position that allows you to take full, deep breaths. Let your body settle as you take a few moments to simply be with your breath—nowhere to go, nothing to do. Just enjoy your body’s natural ability to breathe. Choose a song, and for a few minutes, focus on breathing slowly and deeply as the music plays, letting the sound wash over you. Pairing this exercise with music can enhance the experience, making it both relaxing and enjoyable, and helping breathwork feel natural and soothing for both of you. We recommend Kindness Mantra by Kira Willey for younger children, or Take A Deep Breath by Slumberkins and Trevor Hall, each emphasizing the calming power of the breath. Author: Jen Rapanos, LMSW, RCYT © Copyright 2024 Well-Bean, LLC. All rights reserved
 We're creatures of habit, and even when change is welcomed, it often takes extra energy to adapt. Whether it's a major life event like moving to a new town or smaller shifts in routine, change can feel overwhelming, especially for kids. As parents, it’s natural to want to shield children from discomfort. However, by doing so, we may miss an important opportunity to support their growth and resilience. Since change is a constant in life, learning to navigate it mindfully is a valuable skill. Autumn reminds us of the inevitability of change. Each year, we see the season’s natural shifts—the cooler air, shorter days, and the leaves changing color. Observing the changing seasons shows us how nature prepares and adapts. Trees shed their leaves in fall, making way for renewal and new growth in spring. Autumn is the perfect time to explore the certainty of change with children. By observing the natural rhythms of the season, we can spark conversations that encourage reflection and awareness, while introducing practices that bring greater ease and growth during transitions. Read ahead to discover how a mind-body approach can help children build resilience through change, just as nature does. Making Time to Observe Change in Nature and Ourselves As you move through the season, take time to step outside with your child and let nature be your guide. The changing colors, cooler air, and shorter days of autumn provide a wonderful opportunity to notice translations in real time. Use these moments to spark conversations about how change feels—both in nature and in your own lives. Emphasize qualities like curiosity and openness, which can help kids navigate change more skillfully. Reflection fosters deeper understanding and heightened awareness, resulting in more choices for navigating transitions. Here are some question to ask kids about change to help get you started:
Some kids might enjoy expressing their feelings and experiences creatively by drawing or journaling about their experiences. Creating space and time for reflection and conversation about our experiences shows children that their feelings are important and that they are not alone. By doing so, we foster a supportive environment that helps kids navigate their emotions and the challenges of change. Finding Stability in Change by Connecting with the Body When we experience change, our bodies often react instinctively, sometimes without our conscious awareness. For children, navigating these physiological responses can be particularly challenging, highlighting the importance of recognizing how the body influences our experience of change. Rather than relying solely on cognitive strategies, we can encourage children to tune into their bodies. Change can be dysregulating; new environments or shifts in routine often trigger a range of physiological responses. By teaching kids to be mindful of the signals their bodies send during stressful moments, we empower them to work with these sensations to find regulation and restore balance. Settling our bodies creates a foundation for clearer thinking. When we feel grounded and safe in our bodies, we can better perceive our surroundings and make thoughtful choices that support our transition through change. Engaging in activities that soothe our nervous system—both in anticipation of and during change—can be immensely beneficial. Keep in mind that exploring regulation strategies requires time for practice and reflection, as well as teamwork within the family. Inviting everyone to discover and use these strategies together fosters an inclusive atmosphere. Treating this process as a creative project allows each family member to contribute to finding what helps them feel more regulated and grounded. Consider creating a list of regulation strategies to hang on the fridge! After going for a bike ride, gather together to reflect: How did that movement make you feel? Could it be a helpful strategy the next time you feel nervous or low on energy due to change? Similarly, after enjoying a warm bath, discuss how it affected your sense of calm. Did it help you feel more settled? If so, let’s add it to our list for future reference when big changes are on the horizon! By working together to identify and document these strategies, you’re building a toolkit for navigating transitions or any upcoming changes. Here are some examples of somatic practices to get you started:
Rooted and Flexible: Growing Flexible Thinking As autumn arrives and the wind picks up, we can observe how trees respond to change. Instead of breaking under pressure, they stay grounded and bend gracefully, teaching us that we, too, can adapt skillfully to life's challenges. When faced with difficulties, it's easy for our thinking to become rigid, making it harder to find solutions. Just as the wind tests trees, our struggles can lead us to inflexible thoughts. However, by staying emotionally grounded, we can keep our minds open and flexible, just like trees swaying in the breeze. For children, feeling seen and heard is the crucial first step in helping them stay regulated enough to expand their thinking. This connection comes from an attentive adult who validates their emotions, fostering co-regulation and a sense of safety. When children feel secure, they can access their front brain and explore the bigger picture through flexible thinking. Developing flexible thinking takes time and consistent practice. By committing to this process, we help children strengthen their executive function skills, enabling them to navigate change and challenges with greater adaptability.
As we embrace the changes of autumn, let’s view these moments as opportunities for growth and connection. We can help our children understand that change is not something to fear but to approach with curiosity and choice. By guiding them through transitions with resilience, we empower them to see change as a natural part of life’s rhythm. Together, we can create environments that prioritize exploration and reflection, nurturing their ability to adapt and thrive through every season of life. Author, Jennifer Wilhelm Rapanos, LMSW, RCYT © Copyright 2020 Well-Bean, LLC. All rights reserved
 In 2001, fresh out of graduate school, I began my practice as a school social worker at a time when self-esteem groups were a common intervention in the schools. I ran countless groups with curriculums that focused on feeling good about yourself, building self-worth, and evaluating yourself through a positive lens. But I always felt that these curriculums were missing something. I noticed that when life handed these kids a curveball - a failed test, peer conflict, or life not going as they had planned - their self-esteem would take a nosedive. What I was sensing is now more clear, based on resiliency research, it's the skill of self-compassion. We now understand the shortfalls of working solely on building one's self-esteem thanks in part to the pioneering work of Kristin Neff along with other scientists researching the field of self-compassion. “Self-esteem is often contingent on our latest success or failure, meaning that our self-esteem fluctuates depending on ever-changing circumstances. In our modern Western culture, self-esteem is often based on how much we are different from others. It is not okay to be average, we have to feel above average to feel good about ourselves. This means that attempts to raise self-esteem may result in narcissistic, self-absorbed behavior, or lead us to put others down in order to feel better about ourselves. The need for high self-esteem may encourage us to ignore, distort or hide personal shortcomings so that we can’t see ourselves clearly and accurately. Research indicates that in comparison to self-esteem, self-compassion is associated with greater emotional resilience, more accurate self-concepts, more caring relationship behavior, as well as less narcissism and reactive anger.” Self-Compassion is not based on self-evaluation, instead, it involves treating oneself as you would a friend, being gentler and more understanding of your life in the context of the larger human experience. All humans experience adversity, and being mindful of this shared experience helps us feel less isolated; it helps us see more clearly our interconnectedness and gives us permission to acknowledge, especially in challenging times, our challenges. Instead of asking “what’s wrong with me” or thinking "I’m a failure" it’s acknowledging “this is difficult”, and asking oneself, “what do I need to take care of myself?” Self-compassion is being emotionally supportive towards yourself when suffering or imperfection is confronted. We can model the action of compassion when we see a child struggling "I can see this is hard, I’m here with you.” Once we invite and allow space for children to feel and acknowledge their pain, they can learn to tend to how they feel from a place of self-worth. Questions like "What would you say to a friend right now?" or “What would feel comforting?” help them put self-compassion into action. We're not looking to change or negate how feel when we practice self-compassion, instead, we’re validating the emotional experience, and once we know how we feel, we're in a better place to take care of those feelings in a helpful and friendly way. Author, Jennifer Wilhelm Rapanos, LMSW, RCYT © Copyright 2020 Well-Bean, LLC. All rights reserved
 Photo by Ben Wicks When we've been taught to label weather as “good” or “bad” it can result in spending days and even weeks stuck inside escaping what we perceive as bad and avoiding the possibility of feeling uncomfortable. This common practice of categorizing and judging weather and allowing the conditions of each season to control our relationship with the natural world can have negative consequences. Especially when we consider the growing body of research that has advanced our understanding of how spending time in nature improves our mental health and well-being. And beyond our own benefit, research suggests that how we think about nature; our affective relationship with and the extent to which we see ourselves as part of nature, has an impact on nature’s wellbeing too. So in this season when we experience April showers maybe you consider paying particular attention to how you currently relate to rain. Have you been taught and conditioned to believe that rain puts a damper on the day? Do you complain about it and plan ahead so you don't get caught in the rain? What do your children hear from you, what are they learning about rainy days? The next time it rains maybe you pause to consider how rain is a necessary and precious resource. Maybe you grab a rain jacket or umbrella and head outside to reconnect to rain with presence and a sense of awe - spending a few minutes investigating the experience through your senses and with a child’s sense of wonder without the need for it to be different than what it is.
Learn more about how researchers are uncovering the benefits of experiencing awe by visiting Greater Good @ https://greatergood.berkeley.edu/topic/awe/definition#what-is-awe AUTHOR Jen Rapanos, LMSW, RCYT is a child and adolescent psychotherapist and the owner of Well-Bean, PLLC © Copyright 2023 Well-Bean, LLC. All rights reserved.  I really enjoy teaching children about their brain. I think partly because it's information I wish I had known as a child. I often wonder, had I been taught the mechanisms for why and how my brain and body were designed to respond to stress, would I have been empowered to handle stressful situations a little differently? I was a pretty anxious kid. I remember feeling overwhelmed, a lot, I often internalized those feelings and questioned what was wrong with me. I learned to avoid situations that caused me stress and coped with feelings of anxiety by reacting out of fear and frustration. We often teach children to cope with their feelings by suggesting they practice universal strategies like "count to 10" "go for a walk" "take a breath." These strategies rarely worked for me. Without understanding why my heart was racing or why my stomach felt so awful or why I was so distracted, these coping strategy felt like useless old band-aids and the intention of changing my behavior rarely worked. At Well-Bean, before we teach children the skills for coping with big feelings we first teach them about the brain; how the brain was designed to keep us safe and how it reacts to threats. Then we move on and learn how to check in to those internal cues and experiences; the thoughts, feelings, and sensations that communicate that our stress response system has been activated. We learn how to pay attention to these cues from a place a curiosity and self-compassion which helps shift our mindset from "what's wrong with me?" to "ah, this is my amygdala (anxiety, fear, anger), my stress response system being activated." And then, with time, practice and adult support, we move on to learning how to monitor and regulate (manage) feelings and behaviors in a more mindful way.  With younger clients we use kid-friendly language, visuals and props. The amygdala is kind of like a WATCH DOG. It has an important job of helping protect us from threats. We call it our protective brain because it is always looking out for our safety. When information comes into our brain and is interpreted as a threat, we respond immediately; this is our fight, flight or freeze response system. Our amygdala keeps us safe, however, our amygdala isn’t so good at figuring out if something is truly a threat. Stress and worry, a test, meeting someone new or dealing with drama a school can cause our amygdala to work overtime and instinctually cause us to react to situations without using our rational or thinking centers of the brain. When we teach kids to notice when their amygdala is activated we can then teach them how to practice using calming strategies so that they are better able to access another part of the brain which helps them manage their emotions and solve problems more skillfully.  When the body and brain are calm, we are better able to access our prefrontal cortex (PFC). When our emotions and experiences are viewed through the lens of the PFC we have more choices, we can respond versus react to whatever is happening more mindfully; that’s why we say our PFC is like a WISE OWL. The PFC is our learning, reasoning and thinking center of the brain—it is the part of the brain that can see the big picture. It helps us control our impulses, focus our attention, and also helps regulate emotions. When the WISE OWL part of our brain is activated and the WATCH DOG is calm, we are better able to solve problems and manage feelings more mindfully. Teaching children to become more familiar with these key parts of the brain helps lay the groundwork for learning how to monitor and regulate their stress response system. Understanding what's happening in the brain can be the first step in empowering them to make choices. With this foundation they're better able to learn strategies to settle themselves in the face of stress and strong emotions; empowering them to access their more thoughtful, compassionate, creative and capable selves. AUTHOR Jen Rapanos, LMSW, RCYT is a child and adolescent psychotherapist and the owner of Well-Bean, PLLC © Copyright 2018 Well-Bean, LLC. All rights reserved.
 Image by Michal Janek @michaljaneck Shortened cold, gray and damp days are hardly elements that motivate us to get outside, right? We’re more inclined to associate winter as a time for rest and solitude, to repair and prepare for the spring when everything brightens and starts to bloom again. This may all be true, but when we allow the conditions of each season to control our relationship with the natural world, our preferences may result in waiting out the “uncomfortable” for the more “comfortable” and before we know it, we can end up spending days, even months stuck inside. When we consider the growing body of research that has advanced our understanding of how time in nature improves our mental health and well-being, it seems worthy to reconsider a typical conditioned response that has many of us avoiding the winter climate. Nature provides the ideal setting to observe our reactions to present moment experiences. Pause for a moment now, and imagine yourself preparing to spend the next 20-minutes outside no matter the conditions. What happens within your own internal landscape? Maybe you notice resistance, slight tension in your body, feelings of dread, maybe your mind creates negative thoughts about how this experience might unfold or excuses for why this is a bad idea? Or maybe, you welcome the proposal noticing a small burst of energy in your body and your mind is already preparing to bundle up for an adventure? Regardless of your current relationship status with the natural world, taking into account that nature is also the ideal setting for quieting the mind, calming the body, and resetting the nervous system, one might argue that it’s a relationship worth making space for. And beyond our own benefit, research suggests that how we think about nature; our affective relationship with and the extent to which we see ourselves as part of nature has an impact on nature’s wellbeing too. Whether it’s simply standing outside your front door to stretch and take a few full breaths of fresh air, gazing out the window to experience snowflakes gently falling to the ground, or mindfully taking a walk through your neighborhood, our hope is to encourage families to rediscover themselves in the natural world and to remind you of the richness of now when you set the intention to spend more mindful moments in the great outdoors. JEN RAPANOS, LMSW, RCYT IS A CHILD AND ADOLESCENT PSYCHOTHERAPIST WORKING IN PRIVATE PRACTICE AND THE OWNER OF WELL-BEAN, PLLC. WELL-BEAN'S MISSION IS TO INTEGRATE SCIENCE-BASED MIND AND BODY EDUCATION AND PRACTICES INTO THE LIVES OF YOUTH THROUGH THERAPY, COMMUNITY AND SCHOOL PROGRAMMING AND TRAINING. Copyright 2022 Well-Bean, PLLC. All rights reserved. www.wellbean.us  It’s that time of year again! We're sharing some of our very favorite gift ideas and this year, we're thinking outside of the box when it comes to gift-giving! Our 2021 list includes presents that can be unwrapped as well as gifts of knowledge, connection, awareness, and experience. From our Well-Bean family to yours, wishing you a joyful and healthy season of celebration. LITTLE YOGI DECK This is hands down our favorite yoga & mindfulness card deck! 48 cards that are beautifully organized into eight color-coded categories—anger, worry, excitement, sadness, joy, jealousy, shame, and peace—to give kids specific practices for the variety of emotions they might be experiencing on or off the mat. Vibrantly illustrated, this card deck offers support and guidance for the child, parent, educator and caregivers. WILDER CHILD KIDS MOON CLUB This year-long journey is an invitation to strengthen your family’s bond with nature and create new traditions that will help you slow down, connect and sync up with the rhythm of the moon. Beautiful activities meant to bring families and communities together to celebrate through rituals all centered around the moon. The Kids Moon Club is filled with resources and activities for children ages 4-10 and families. You can only join this unique experience once a year, doors close on December 31, 2022. Click here to hear from creator, Nicollette Sowder CHANGE SINGS - A CHILDREN’S ANTHEM In this stirring, much-anticipated picture book by presidential inaugural poet and activist Amanda Gorman, anything is possible when our voices join together. As a young girl leads a cast of characters on a musical journey, they learn that they have the power to make changes—big or small—in the world, in their communities, and in most importantly, in themselves. SIMPLE MODERN - REUSABLE WATER BOTTLE Most children and teenagers don’t drink enough water; even mild dehydration can affect fatigue levels, mood and their ability to learn. We know that hydration is key to their health and wellness and so we’re turning to Simple Modern’s reusable water bottles to help! We appreciate this company's commitment to donating a minimum of 10 percent of their profits each year to helping others. In addition, they work to ensure their manufacturing process is as sustainable as possible. Stay hydrated and give back! BEN BROWN - SOUND HEALING We love this resource for teens - it’s an opportunity to engage in moments of rest and relaxation with sound practitioner and visual artist Ben Brown. Singing bowls, drumming and more, Ben combines his music making with mindful moments in nature providing the viewer with the healing power of rest, sound and connection to nature. Visit Ben’s Instagram page for mindful breaks to help settle and soothe the mind and body. LITTLE SCAVENGERS OUTSIDE JOURNAL Foster a lifelong connection with nature in your child with the Little Scavengers Outdoor Journal from Little Renegades. The journal includes thoughtful prompts and suggestions to encourage awareness, observations, and imagination in children as they explore the great outdoors. KABOOM! Play is the work of the child, yet far too many kids lack adequate places to play due to the ongoing effects of systemic racism. These inequities have left communities of color with less access to playspaces than their white counterparts, limiting their ability to fully experience the physical, social, and emotional health benefits of play. KABOOM! acknowledges this injustice, so they’ve created playspaces, in partnership with communities, to further long-term progress towards community-driven goals — goals that improve the lives of kids. We recognize the many ways that awareness, compassion and giving contributes to universal well-being. Explore how your family might give back this year and consider contributing to KABOOM! We encourage you to start with conversation and explore together, what is playspace inequity? How can we help with creating spaces for all children to play and thrive? JUST FEEL; HOW TO BE STRONGER, HAPPIER, HEALTHIER, AND MORE This is one of the very few books on social and emotional health that speaks directly to kids. Designed specifically with kids ages 8-12 in mind, the book clearly addresses important topics such as flexibility, responsibility, communication, creativity, and self-knowledge. Written by the respected writer and wellness expert Mallika Chopra, Just Feel effectively teaches kids how they can balance their emotions and make positive choices for themselves. Hear from creator, Mallika Chopra 1000 HOURS OUTSIDE The concept at the core of this movement is simple - the amount of time kids spend outside ‘actually matters’, though you may not hear this very often. A childhood flooded with nature time benefits kids (and adults) in untold ways. However, the spirit behind the journey is one of encouragement - not competition. 1000 Hours Outside is about striving for engaged time outside, and that looks different from one family to the next. Download one of their free and engaging tracker sheets and start your family’s commitment to spending more time in nature! I FEEL WELL-BEAN POSTER A feeling chart is a widely-used tool for building emotional awareness in children. While many feeling charts provide images of faces expressing emotion to help children identify and put a name to what they’re feeling, we intentionally created an “I feel” visual with characters that include the whole body. In this mindful work of teaching children skills for well-being, we recognize that effective emotional regulation includes the skill of paying attention to physiological cues. Because our bodies were designed to communicate, the I Feel poster encourages children to be curious about the important ways our bodies communicate emotions to us every day! Author Jen Rapanos, LMSW, RCYT child and adolescent psychotherapist and creator of Well-Bean. |