4. Maintaining Mental Wellness During COVID-19 w/ Ellen Windell

In this very special episode of Mind Matters With Mia, Mia talks with Ellen Windell, an LCSW who works at the amazing Valencia Relationship Institute (you can check it out here: www.ValenciaRelationshipInstitute.com)! They discuss how teens can protect their mental health and wellness during these uncertain and scary times. They go into different self-care activities that have helped and how to cope with grief over the sudden change and loss of certain events.

Resources and Links!

Managing Fears and Anxiety around Coronavirus: shorturl.at/efjt1

Exercising at Home During the COVID-19 Pandemic: shorturl.at/jlrSV

Staying Connected to Others During the Pandemic: shorturl.at/wzCHY

Breathing Techniques via The Inner Rainbow Project (@innerrainbowproject):

CALMING Counting Breath - Inhale through your nose and count to four. Hold your breath in for a count of four. Exhale through your mouth and count to eight.
GROUNDING Heart Connection Breath - Place one hand on your belly and one hand on your heart. Bow your head towards your heart. Take a long, deep breath in through your nose, feeling your hand rise as your belly fills with air. Exhale through your mouth and let out a big sigh.
BALANCING Alternate Nostril Breathing (Nadi Shodhana) - Close your right nostril with your right thumb. Inhale slowly and deeply through the left nostril. Close your left nostril with your ring finger and with both nostrils held closed, hold your inhale for a brief pause. Then, open your right nostril and exhale slowly through your right side, pausing briefly at the end of the exhale. Keep your left nostril closed and inhale through the right side slowly, holding both nostrils closed for a brief pause at the end of your inhale. Open your left nostril and exhales slowly through your left side, pausing briefly at the end. Repeat for 3-8 cycles.
EMPOWERING Lion's Breath - Take a deep inhale through the nose. Then, open your mouth and eyes wide and stick your tongue out. Exhale the breath slowly out through your mouth, allowing it to pass over the back of your throat, as you make a ‘ha!’ sound.
FOCUSING Ocean Breath (Ujayyi) - Constrict the back of your throat slightly so your breath makes an ocean sound. Inhale and exhale long, deep breaths through your nose. Allow the sound of your breath to drown out your thoughts.
ENERGIZING Bellows Breath (Bhakstrika) - Take an inhale and exhale forcefully through your nose. Continue to inhale and exhale forcefully, breathing from your diaphragm. Keep your head, neck, shoulders and chest still as your belly moves in and out. Start with a round of 8 breaths and work up to 30 cycles.

Hope these are helpful!