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Welcome back to Relax Kids Pershore 💜 Hope you have had a super summer ⛱ and are ready to head back to school. The start of the new school year can be stressful and I'm sure emotions could be running high today! Let's face it, first days can be hard whether you are 5 or 35. So here are our back to school tips to help you through the next few days. 💜 The thought of going back to school or starting school is usually much scarier than actually doing it. 💜 Keep smiling no matter what. 💜 Decide on what positive affirmations are going to help you feel strong and say them over and over. I can do this! I am brave! I am smart! I am going to love school! 💜 Take a small comfort item in your pocket or pencil case to squeeze or hold tightly when you feel you need some extra support or need something to remind you of mommy hugs 💜 Don't forget to include an extra special lunch box note. You can download them here : Good Luck to all of you returning next week and too those of you who have already gone back, I hope you have a magical week too.

Here are some tips on how to keep positive when things get tough. 1. Glasses of Determination It is so easy to slip into a negative spiral. One negative thought leads to another. We become focussed on the lack of money, the rejection and what appears to be our failing. Our brains are hard wired to seek out negative info and store it. Make a conscious effort to turn the negative thoughts around. Decide how much wallowing time you are going to have with some chocolate or ice-cream and then make a decision to STOP the negative. Put on your glasses of determination and move on. 2. Heart of Gratitude The more we criticise ourselves and others, the more we will find to criticise. To help you get into a positive mental state, adopt an attitude of gratitude. Make a habit of noting down all the special moments in the day and what you feel grateful for. Focus on tiny pockets of gratitude. The more you do this, the more positive you will feel. You might even notice the situation changing to a more positive one as if by magic! 3. Flag of achievement Make a list of all your achievements to date. Realise how much you have done so far and how far you have come on and what you have learnt. Keep waving the flag of achievement. 4. Pocket of Positivity The more you hear a message, the more you believe it. If we keep repeating messages and reminding ourselves of failure, we will start to believe in failure and give up. When you wake up, shower, brush your teeth and walk up and down stairs, repeat your positive affirmations. I am a success I believe in myself I am in the right place at the right time with the right message! Day by day, I am growing and we are learning together! Today and every day, I am making a huge difference to the lives of many. I trust my talents! I trust my instincts! I grow with determination and integrity. Today I am attracting the life I want from unexpected sources! Today and every day, I grow and thrive! I am a brilliant, successful person. 5. Pen of Affirmation As well as saying your positive affirmations out loud, write them. In the morning, write a page of one affirmation. As you write it, own it and believe in it. 6. Dance of Delight To change your vibration or low mood, put on your favourite music and have a dance around the room. If no one is around you can declare your affirmations out loud too. 7. Eyes of Wonder Spend time visualising having what you want your life to look like. Imagine yourself doing what you love and making all your dreams come true. As you imagine, notice your feelings. Tap into those positive feelings. Hold onto these positive feelings. It is these feelings that others will pick up on. 8. Shoes of Confidence Even if you don’t feel confident talking to others about what you do, put on your shoes of confidence and let them guide you. Pretend to be a confident person. How would a confident person walk and talk and hold themselves. Stand tall, roll your shoulders back and be that confident person, knowing you have a lot to offer. As you pretend, you will soon turn into that confident person. 9. Bottle of Courage When you suffer a set back, take a deep breath and hold onto your bottle of courage. 10. Hat of Happiness Remember what makes you happy and what makes others happy. Do something each day to hold onto your happiness and help you refocus and reconnect to your positive feelings. Put you on your hat of happiness, wear bright clothes, listen to happy music and spend time with happy people. And most important of all keep your pants of peace and patience on - it takes time to build something great. Keep your passion burning and others will pick that up too. YOU CAN DO IT

What I love most about Relax Kids is that it does not focus only on the mind or only on the body. It is a holistic approach to healing and wellbeing for the brain, mind and body. There are many studies and evidence to support the positive results it has in ourselves and children. Relax Kids uses a unique method to take children from high energy and stress levels to a state of relaxation that has been shown to have a positive impact on children’s mental and emotional health and wellbeing. The process involves movement exercises, social games, stretching, peer or self massage, breathing exercises, affirmations and relaxations including visualisations, mindful and autogenic exercises, all elements of which are evidence-based and play an important part in self-regulation. Sessions are fun, interactive and inclusive and enable the child to engage and to fully experience the change for themselves. The 7 steps have been shown to have a positive affect on children’s mental and emotional health and wellbeing. The Relax Kids 7 steps are laid out in a certain order to work with children’s natural energy systems. The movement and games stimulate the sympathetic nervous system, stretching exercises encourages their muscles to stretch and stimulates the sympathetic and parasympathetic nervous systems. Massage helps release oxytocin and ‘happy chemicals’ such as serotonin and dopamine and breathing exercises stimulate the vagus nerve and lowers the stress responses. Positive affirmations further encourages the release of endorphins as children think and speak positively and finally the relaxation and visualisation exercises at the end, allow children to calm their inner alarm system and get into a state of deep relaxation. MOVE and PLAY Our first two stages harness kids’ natural energy. Exercise and physical activity cause the hypothalamus to release endorphins, which are our bodies’ form of natural pain relief and pleasure chemicals. Exercise is often used as a treatment for depression and anxiety. Exercise has also been proven to have a positive effect on the concentration levels of children with ADHD and other attention span disorders(1), and promotes generally better concentration levels throughout the rest of the Relax Kids session. STRETCH Muscle stretches have many of the same positive effects as higher intensity exercise. Relax Kids’ stretches are adapted to be effective and non-strenuous for children. Recent trials have found that yoga stretches have a generally positive effect on treating depressive disorders(2), and can also be used effectively to target symptoms of PTSD(3). It is also a calming warmdown activity that transitions into the following stage. FEEL The ‘Feel’ stage of the Relax Kids process involves consensual and clothed self or peer massage. This is an entirely optional stage that can be omitted for children with sensory issues. Massage and positive touch stimulates the long vagus nerve. This nerve is responsible for the lowering of the heart rate and blood pressure and the production of oxytocin, a chemical produced during positive social experiences, which includes positive touch. Studies have shown people artificially dosed with oxytocin had lower stress levels(4) and higher pleasure chemical levels(5). Oxytocin also promotes peer bonding, which is important for creating a safe social space within Relax Kids classes. BREATHE Deep and controlled breathing promotes full oxygen exchange, which slows the heart rate and decreases blood pressure. Both of these act as a sedative for the body and mind. Deep and slow breathing can be used as an effective way to manage anxiety disorders(6). BELIEVE The ‘Believe’ section of a Relax Kids class focuses on simple self - affirmations such as “I am special” or “I am a calm star”. These positive statements affirm perceived good personal qualities, improving self-esteem. Studies have demonstrated that positive affirmations can have a dramatic effect on achievement(7). A group of stressed pupils performed badly in a problem-solving exercise. However, after doing the same activity following a brief self-affirmation exercise, the participants performed at normal levels. RELAX The ‘Relax’ stage consists of being led through a guided meditation either by one of our Coaches or by pre-recorded CD/MP3 tracks provided by Relax Kids. These tracks use a combination of mindfulness exercises, and progressive muscle relaxation to mentally and physically relax participants. Studies have shown that mindfulness can be effective in combating anxiety disorders in both adults(8) and children(9), alleviating symptoms of depression(10), and reducing stress(11). A 2015 review of mindfulness research suggests that it has a generally positive effect on a wide variety of disorders(12). and warm-up exercises increases adrenaline into the blood stream which increase heart rate, body temperature and blood flow to the muscles. Click here to learn more about the benefits of each step. References: 1. Silva, A. P., et. al., 2015 “Measurement of the effect of physical exercise on the concentration of individuals with ADHD.” in PLoS ONE, 2015 Jul; 10(3) 2. Pilkington, K., et al., 2015 “Yoga for Depression: The Research Evidence,” 2015 Dec; in Journal of Affective Disorders 89, Nos. 1–3, pp. 13–24. 3. http://www.health.harvard.edu/ mind-and-mood/yoga-for-anxiety-and- depression Accessed 22/07/2015 4. http://positivepsychologynews. com/news/emiliya- zhivotovskaya/2012032321636 Accessed 22/07/2015 5. Field, T., et. al., 2005 “Cortisol decreases and serotonin and dopamine increase following massage therapy.” Oct 2005, in International Journal of Neuroscience 15 (10): pp. 1397- 413. 6. Busch, V. et. al., 2012 “The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing - an experimental study.” Feb. 2012, in Journal of Pain Medication. 7. Creswell, J. D., et. al., 2013 “Self-Affirmation Improves Problem- Solving under Stress”, 2013, in PLoS ONE, 2013: 8 (5) 8. Strauss, C., et al., 2014 “Mindfulness-based interventions for people diagnosed with a current episode of an anxiety or depressive disorder: A meta- analysis of randomised controlled trials”. 2014 Apr; in PLoS ONE 9 (4). 9. http://www.bath.ac.uk/research/ news/2014/07/16/cbt-primary-schools/ Accessed 22/07/2015 10. Jain, F. A., et. al., 2014 “Critical analysis of the efficacy of meditation therapies for acute and subacute phase treatment of depressive disorders: A systematic review” in Psychosomatics 2014, pp. 297–302 11. Khoury et. al., 2015 “Mindfulness-based stress reduction for healthy individuals: A meta-analysis.” June 2015, in Journal of Psychosomatic Research, 78(6) pp. 519-28 12. Gotink et. al., 2015 “Standardised mindfulness-based interventions in healthcare: an overview of systematic reviews and meta-analyses of RCTs”. 2015 Apr; in PLoS One 10 (4).

MORNING - This is often one of the most stressful times in the day. Introducing just 2 mins relaxation will help set your child on the right track, for a relaxed and positive day. Waking - Can they lie very still and think about all the wonderful things they want to do that day? Morning Relax - Try a Relax Kids track from one of our CDs for a short relaxation Stretch - Stretching up and back will help clear away any cobwebs from their sleep and give them an energy boost Mindful walking - If you walk to school, try some mindful walking. Ask your child to notice everything as they walk. Notice the sights and sounds Shower Power - As children take a shower, ask them to imagine the water is washing away all their stress and anxiety. Pick a Card - Try the Relax Kids Star Cards or Mood Cards or download some printable cards from our website. Children can choose a card to give them a positive focus for the day. Breathe - Take in a deep breath into the tummy and breathe out slowly. This is a simple exercise and can be done on the way to school, in the car or walking. AFTER SCHOOL Stretch - Bending forward (sitting on the floor or standing) helps aid relaxation. Try this for a few moments. Chat - Ask children how their day went. Talk about their stresses and worries. They could put their worries in a worry box or write or draw to get their anxiety out. You could discuss how they used their Star Card. Time Out - Take some Time Out - not as a punishment but to take a brain break after school. Let them relax on the sofa and listen to some music or enjoy a shoulder or hand rub. You might like to play one of the Relax Kids CDs here. Chill Out Zone - Build a simple relaxation area with blankets and cushions. Children can go here when they need to relax, read a book, be mindful, meditate or listen to a Relax Kids CD. Bedtime - Finish the day with a nice relaxation session to ensure your child sleeps well. You can read from one of the Relax Kids books or play a CD. Let your child get into a comfortable position as they sink into the bed and relax for a blissful nights sleep. Weekly Class - Send your child to a weekly Relax Kids 1-2-1 class to give them tools and skills for life. Download the FREE RELAX PACK 21 days worth of exercises to try at home

I don’t know about you but it still hasn’t quite sunk in that it’s a New Year. With the World still in chaos, the New Year came and went without the usual celebrations or resolutions. January, although usually a long and dreary month, has reached a whole new level of bleak as we went cascading into another full lockdown and another round of home schooling the kids. Honestly, I have just been going through the motions and doing our best to be positive. But now that February is on our doorstep I have realised it’s time to exhale, refocus and feel good! So bring on #feelgoodfebruary What makes you feel good? For me it’s a good laugh, playing with the kids and hearing those gorgeous giggles, which make my heart sing. A coffee and a good catch up with friends, a break from the kids , being creative and taking time for myself to relax, be mindful, do yoga or enjoy a good book or series. There is no question that doing things we love, playing, exercising and spending time with people we love make us feel good. We are all more than ready for that coffee with friends, a summer holiday and generally some good vibes. Our kids feel the same way and they deserve a gold star for the courage and resilience they have shown throughout the last year. As we head into February, we are not able to catch up for coffee just yet but we are determined to feel good, be inspired and create some good vibes. And here is how we can help. When we feel good, our energy increases and good vibes bring feelings of joy, hope, peace and being content, happiness and positivity. Things flow naturally with ease and the struggles and feelings of doubt, fear or guilt become insignificant. So how do we raise our vibrations? There are 7 steps to feeling good. I like to call it our Rainbow Road to feeling calm, relaxed, positive, loved, and confident and the list goes on and on. Step 1: MOVE – The first step is a simple one, move your body. Not another walk I find myself thinking. Although there are many ways to move, it should be high energy and lots of fun. A good example: turn on some good music and have a dance party, be as silly as you can. Exercise promotes well-being and a sense of achievement which feels good. Step 2: PLAY – Be playful and create a sense of fun and adventure, lighten the mood, play games, laugh, build forts, be creative, be spontaneous (have breakfast for supper). Change the daily routine every now and then. Step 3: STRETCH – There is nothing a good downward dog or warrior pose can’t fix. Stand like a superhero and feel your power from within. Stretching helps with balance, inner strength and power. Click here to download Exercises Step 4: FEEL – Give yourself a tight hug or is it time for a spa day? Cucumber slices and a massage is sure to put your world right again and feels good. Step 5: BREATHE – Breathe In strength, love and light and breathe out worries and fear. Breathe and remember everything will be fine. You can also blow bubbles and pretend they are love bubbles or power bubbles, so when you blow them you spread love and strength to yourself and the world. Step 6: BELIEVE - Close your eyes and imagine yourself in a place where all your dreams are coming true, everything is perfect. You have everything you want and need. Notice how do you feel here? Good, strong, intelligent, special, proud of yourself, happy, content! What do you think here? I can do anything, positive thoughts, what do you believe to be true? You can make this real for you now by taking these thoughts and feelings and using them today. Believe in yourself! Click here for Affirmations to use every day to remind you how amazing you are! Step 7: RELAX – Take the time to visit your happy place and soothe your soul with the magic within. Meditation and visualisations help with deep relaxation, imagination and peace. Click here for soothing Meditations So with all of this in mind we are so heading for a #FEELGOOD FEBRUARY. 1. Kicking off with Children’s Mental Health Week is taking place on 1-7 February 2021. This year's theme is Express Yourself. Creativity is a great way to support your mental health and we can find lots of ways to express ourselves creatively. So, this week is all about finding ways to share your thoughts, feelings and ideas in a creative way. This could be through art, music, drama, writing and poetry, dance, film or any activity that makes us feel good. We have created a Free Express Yourself Pack to encourage your children to spend the week creating and having fun . We hope your week is full of fun, feeling good and not to mention lots of laughter and family hugs. Click here to download your FREE Express Yourself Pack 2. Valentine’s day 14th February – Do something special for someone you love. Let’s spread love and kindness far and wide. 3. GETTING BACK TO NATURE – Nature has certainly been our silver lining during Lockdown as we all value the importance of being close to nature is. When we are in nature , we breathe better, we think and feel better. 4. BE INSPIRED – Say YES to NEW ADVENTURES and REACH FOR THE STARS. Let’s #VIBEUP and #FEELGOOD

Let me start by saying that I absolutely LOVE Christmas – for me it is truly ‘the most wonderful time of the year’. I suppose I got this from my Mother, who always made Christmas so very special for us all and in turn I have passed this ‘Yaay its Christmas’ gene down to my own daughter, who outdoes us all with her unabashed enthusiasm for the celebrations. When it comes to Christmas, we are indeed a family of traditionalists, and while respecting and acknowledging the meaning of this most wonderful Christian Festival, we make our preparations with an unrestrained gusto and a great generosity of spirit (which actually means that we spend far too much money and just love buying gifts for all the special people in our lives!!) It is indeed a magical time and while this family of mine does not deviate from the age old traditions of present opening on Christmas morning, turkey dinners and Christmas puddings, the one thing that has evolved over my sixty years, is the Christmas stocking!! Father Christmas has most definitely become more generous!! When I was a little girl, growing up in Scotland, the Christmas magic started early in December, with Christmas lights in windows, parcel deliveries from my Auntie in London and going to see Santa Claus at one of the big stores in Glasgow. By Christmas Eve, me and my brother, besides ourselves with excitement, prepared the milk and cookies for Santa (although in our household Santa may have got a wee whisky!) hung up our stockings and were tucked into bed. I could never get to sleep on Christmas Eve and to this day, believe it or not, I still lie awake quivering with excitement and anticipation for the day ahead – I know it’s ridiculous, but I have always woken up before the kids on Christmas morning! In those days, our Christmas stocking was, quite literally, a sock!! Mine were obviously quite small, so my dear Daddy always gave me one of his to hang over the mantelpiece! Presents are great, but there is something so intriguing about the contents of a bulging Christmas stocking! We always got an apple, tucked into the bottom of the sock and lots of Christmas sweeties, but I don’t remember ever getting toys in our stockings! I don’t think they would have fitted into Dad’s sock! Christmas stockings have just got bigger, better, much, much prettier and much, much fuller – filled with an endless array of delights – and now we have the ‘Rolls Royce’ of receptacles for all those Christmas goodies – the SANTA SACK! I can only wonder at what Santa is going to fill them with and am so looking forward to seeing those expectant, innocent little faces, wide-eyed with wonder, on Christmas morning! Visit Santa's Workshop for all our personalised Christmas Stockings and Santa Sacks!