Hi there. Thank you for joining us on Facebook Live Scalise and I have with me Doctor Megan Morris. She is a child and an expert in what we today before we get started, I do want to let everybody know Amy Delaware and also about Nami now so Nami for those don't know Stand National Alliance, illness and nominee 40 years and every state, and you can find an army literally every throughout America. Nami Delaware. Delaware. That's what we're doing today from all of you, but just in case you're in Delaware do no confined resources from our National website, Emmy dot org and from there so find a Nami. so I'd recommend you do. but what we're talking about today is totally all over our country. No we are experienced the covid- 19 crisis and say we have experts like Doctor Megan Walls, who can talk to us about practical strategy about how to handle this and what to do so. Thank you from here. Doctor Walls Door hi guys as any. Said I'm Doctor Megan Mills. I'm a Pedialyte just at Memorex and I'm really glad to be able to do this so thank you for hosting this Annie and West has been behind the scenes on pet healthy cuz he's awesome a huge. thank you thank you that that logo my painting in the right way. they're Wesley put that at Wesley for being behind the scenes for us and he's gonna help us with with our resources as we yes, I just wanted to you know just get A general overview, but we really want to spend some time. I actually talking about what do some of these things look like the week. I've done a cocktail. We've talked about the fact that this is not just a novel Vice but a really novel and sort of weird for a lot of kids. I'm it feel to families, Moms and dads and grandparents or home kids are home trying to function in the same how their school work and virtual learning and calls and so I think we recognize all these things are really do and we want to just make sure. That we're taking care of kids and parent parental mental health is really important of having positive kid kiddo or child mental health. So what we want to do here is actually spend some time talking about what can we know more broadly about things like making sure you're staying on your swing your kids questions, but what happens when they are strings that we can do and so we're gonna spend time today, talking about the things that we can actually do and I'm going to maybe a little cheesy and make you guys practice. Yes. I like to practice because I think it's important. I think if we're gonna teach parents and kids what to do with that. certainly it's good for adults to know what they're doing too. and now let me ask you are these are these things you're sharing are they genes? No. I mean, you're saying adults can practice it, but I mean 10 adults actually. I'm things too great question. So the first one is gonna be kind and pull up some stuff for the first thing. We're gonna talk about is what we call with kid's belly breathing but the race for is diaphragmatic things in search what we all. Diaphragmatic breathing is that it's been used and kids and and I took a lot because I think it's pretty cool folks who have high blood done a couple of really do belly breathing for five to 10 minutes actually able to lower their blood pressure. a couple of points well, I think it's awesome because I think what that shows a lot of control over our bodies and we often don't think we do so again. That's not some intervention aren't also necessary folks, but they have been practicing this as well and they actually realize they could do you know what we what we sort of think of as Combo body So bang is something that you talk about with kiddos. I'm in practice. It's pretty easy, but I think there's I want people to think about when we're doing this. so again we're gonna links and I'll have a link in the comments but also show you like what videos should look like all available on firms like YouTube these days. so I often like this is free other thing. I'll I'll plug here a couple of apps, but belly breathing is simple if you can do it quickly. so one of the things that in here, West is just showing you the belly breathing ones. I like look at that. Nice banner banner. so they'll say these videos, but I just want you guys if you like what it looks like belly breathing looks like this so usually happy position and what was they can leave their eyes open or close kids off their eyes on the goal. Here is to do swim low low, but nervous breathing looks like this and wax. Okay. It's kinda you can't really see my belly but my hands. I don't wanna say belly breathing my belly to rise above not my shoulder. They know that we're gonna breathe in through for. Just because it's easy number so show a little bit different count. I'm gonna take us and I wanna show you what they look like so I'm back on here we go we're gonna go in. Now, And in three and then out. And then put it in a couple important things, but one is it takes some practice. So I don't expect that first time you're doing this breathing almost all of us when we first start breathing in like this and the goal is your body should not be relying should be breathing for you and we really need to focus on o low breaths Okay for kids. I love if they like to practice this. so do your kids wet stress out. Take it. That's not helpful. it makes created you were to say them forever even practicing value. I really think that right now it's time for adults. I encourage you to do and and adults if they're practicing this. Pick five or 10 minutes a day go lay a flat surface. It's much easier to rise and fall. you're sitting up time in practice practice right and the other thing is when your print you can get right calm and it showed feel so when their practice recognizing in that moment, how you feel the one both so I'm sorry. I didn't mean to cut you off for telling us not during coveted, but anytime should be doing that time. I've been doing this with its. I know you have the little ones do they know what doing is? Do my favorite the best belly planet a little firecracker so often say to my breathing and it's very cute, but I also tell parents little kids are really gonna be all like you give kids and have them lay down and they're great. This is also one for at night time, so if you need them to found as they can't say for their guy a little anxious there's for belly breathing and what's it called again I only bio okay, Betty And the nice thing about that is it called Biofeedback for kids, so it tells us when they're breathing has come so you take her trust and you put it on your belly. Okay and it you have kids put headphones in and it actually starts playing music when they're breathing is calm, reassuring them exactly responding to your Bank. The phone is going up and down and up and especially adult parents who come back for the next session. They're like that's the best I've ever I use it every day. It's a free a free app. It's free and they're posted the link. Yeah. So I think it's really nice because it gives you that feedback and. There is no knowing that they're doing something except a really good way. We can sort of walk them fat one can I ask you do you really great? I admittedly say that I downloaded it was up kiddo cuz I've heard about it from a big and sat with our iPhones. It was much better than me very amusing. sure as an adult, you know, I was waiting for my show up in all these but he was able to be in that. I recommend everybody. try this. I the other nice thing is we can kinda talk about some other things you can do this anywhere right. sometimes you practice on you but when school and work starts up against a great tool to have in your destiny thinking if you're at work too man. It slow low breathing can kinda reset I've I have this week a couple of sent to my. There's a two -minute version of this for like on you too stressed out. I just send them this link don't always love that, but I want people to think of the fact that sometimes especially during this pandemic, which I think we forget how stressed out we all are and kids are and how we think we're doing really just challenging time period. Yes, it is so I think you know that we are somebody who are really important or so you said the. Add another idea to having to do an injury so this neck I'll guide imagery is a tried and true and about guided for think is that you can do it and so I I did some West, an example of a YouTube video. certainly you know you can do things like just audios you can Google like guide relax guided imagery audios, but here's what guided is guided imagery does two things one is gets you sort of focus something else. Two is something that's relaxing to you to let your body and so what is it takes? This one right at Talks Kids through if they're on a balloon right so imagine that you're close to the air. there are tons of them guided imagery is one of the bull's eye. So this is one decades'. I'm just going to bed going to. It's getting them in that plum. I'll I'll I'll read a little bit of what my favorite ones, but I also wanna say that a really good activity, you know, because parents want more thing to do put it on their schedule right, but the color coaches that they've made yeah other one thing that I ask. Have kids do is activate some of these I have kids write their own, but I'll reach about one of the one fit just a couple of lines the whole thing for those of you at home to actually like rise. First of all, I do. okay. Okay, so guided imagery goes like they're really going to read you and you're gonna close your mind. Imagine that you are directly okay. Well then I want everyone who's listening and watching to seriously drive from it. You can choose your favorite Beach if you've never been to a Beach just like up there now. Which you feel think of the warm waves against your toes, I dig those toes deeply into the cool wind The sunshine's brigette fly your skin. It's a different thing down and pour menu. so warm and nice. Now you slowly walk towards the surf feel the the calm waves over the sand breathing becomes calm, inhaling and exhaling slowly and calmly feel the warmth of the Sun melting muscles into relaxation slowly and your body. More relaxed releasing tension or frustration inhaling deeply again breathing in and out. Okay you guys that is like of that breeding but it is one of my favorites because I thought it's pretty cool that you can you hit play on YouTube. put your headphones in listen someone these people have amazing composes on here pretty even but they're awesome. I love that tool. I also for adults too. I know we've talked adults and kids. I use these when I'm stressed out. I know that I know a couple of high school team in their classrooms. I've minute guided imagery of class and teenagers who come in as part of day. It helps me to regroup. So for I see there's some school teachers on here this yeah exactly that now her teacher, you know I used to drink and so when you said kids could write their own. I'm just all over that. if there are any kids out there looking for good this that would actually be purpose right, they should be practicing their writing, but they'd also be calm and writing things that really help them and their classmates. I know Kim. Are doomed with their teachers now right, absolutely that might be a really cool X out there right? Yeah. I mean any feature Yeah. and I also so the one last thing I'll say about that. in the more we still have a couple more to talk about is what I I will have kids do because I think again I wanna empower kids. I don't know that they're what they're gonna actually have their phones and record so write your own and the yourself watch dress pop your headphones in one voice becomes your own sort of mechanical maximum and I have a lot of those who really like that concept, so I'm kind of be part of their own car. And then a little or guys help you write it. parents read to them at bedtime. So that's another really fun. That's a great idea. I think I can still using that. I've got there, says they teach fourth grade well, they're either that looks like for you to know how it goes great. so let's talk about what's next The next thing on our list of muscle relaxing. I don't know about all of out there and so I will start this is a good adult. one. I feel like the last week this oh yeah definitely cooler. we're sitting in. Thanks West. We're doing is a great one for kids This like Progressive motivation for kids. It's really good. so everybody feels like their strategies right now and so sometimes I'll strains and somehow our bodies and sometimes both great lesson for kids to talk about overall wellness and why your body and your brain connect stress can affect your body. So that's that's number one so Progressive muscle relaxation. It's a big a lot of big words that are pretty Progressive on top of our body to the bottom. Okay and we are gonna help our muscles relax a lot of times what happens is that stressed not only our muscles feeling like kinda thought we feel like headaches and Nelson and your physical because we wanna address that when I do as a muscle with kids, I often tell them to use this wing like they're angry anxious, but it's in their body. so here's how this is not gonna start from the top to the bottom because I do a couple of easier examples, but the way this works sold a relaxed that our muscles aren't because we're just walking around like that right. so we're gonna do we're gonna do our shoulders. Okay. Okay fans we. Hold their hands and we have orange or a lemon okay for as hard for about five seconds so 123 keep going for five. okay now, look different right and they were fingering kind. Yeah, that is the opposite of of tense right to feel that and adults What is relaxed right now? It depends as we don't don't know. We're all just tense. No there is no opposite tense lemons or oranges or whatever as hard you can want to. 345 It is really raining at my House guys. Is it not here yet not New York okay. Yeah, you definitely can feel the difference right. Yeah like it feels like you are going to kinda attend some feeling that when you go to feel a little a little bit better right so next one I wanna do is what we gonna do your arms so I want you to do is I want your hands and literally stretch them as far as you can guy like you're showing up and you're like you're a cat cuz it's. Far out and hold it up and then relax, I know right it will stretch, but right, yeah and you can actually feel that relaxation. So let's do that. let's do our muscle or hand cap Spar as you can the air realtors like forwards that you're stretching in feel the tent and then relaxing. Yeah. So in when we do this well, the video is when we do this well through everything or to all muscles brows. We do our elders like this. We do our toes. We do our calves who is that called so much stress and you don't even realize it and so what we need to be. Check that and to say, hey, you can do something about this. We can kinda change the way this feeling for us. Yeah. I think that that I love strength tense it up. First. We are so not even tuned. intense. We already are yeah. that's great and a lot of times is that for both adults and kids people just don't realize that we have them. Oh, that feels bad. Yeah. Yeah. Yeah. suddenly yeah. and this is again adults and kids can do this really nice one for when you feel you or your kids are holding stress or body thing that we'll talk about we can take. Is you know those are all sort of things to help cope and to calm down and sort of let us think about something else. Let's relax our bodies, but what do we still stuck in our heads and so the last thing I wanted to just on and I shared a handout with West is about what kids are sort of stuck with these inches or negative thoughts, The easiest one that I've been dealing now and we can certainly but this is the part I always start with with kids is what is what is happening in your and it takes a wild and adults to get right. but like what's that thought popping up when you're feeling really sad and it's something like this person that's ever had. It's never right, they're negative thought is we're going to or it might no one 's gonna wanna talk to a school if you're an egg right. So let's think about some of those how how how do we help kids work through that? So let's take this one of no one 's gonna like school. So what I do. Okay, you have thought B a you know you need to figure out if you're the detail is my thought right or not. okay my although I was a parent and kids is not true. You thought wrong. It's just it's a think about it. That's okay. So what's your evidence for that thought that no one 's gonna like you When you go back to school. Last time we were Which I came back, No one, let me set the lunch table dance so one time this girl in the hallway made a really nasty comment to me after and I think it was because I wasn't at that party now tell me it is almost always okay. I think well I have six friends at school everyday will warm break awesome great. What else? Yeah. my teacher reached out to me cool. What else you know. I was thinking about doing maybe else do they still do that If we go back to your great exact for that? How are you feeling now? Do you feel like your thought was accurate. It doesn't have therapy session with a parent and it's just getting them to think of the alternatives. That's our goal here. Same thing goes for an old so when we think about the classic. I think of with with depression is like I'm not good enough right. That's not think of all the time I felt teenager. That's really common one. in fact, one of my teenagers who I see, has that come up fairly for her and so what evidence for with how stressed are you thought versus how stressed are you you think about is that entirely true? Here's the thing also tell kids Aarons who are part of assault, but it's not a thought that makes it true that makes it true or true or put really true at the end of our thoughts are partially so it might be some kids who don't love. But also, I think that this is you know something to kind of rain in and think about those so again. My goal is not to have think like oh great everything's peachy, but it's flexible things and help them figure out like what do we need to do into deal with these negative thoughts while we're home the other thing is and I've said this, you know is a lot over the past. I really encourage parents home and your kid is we've tried things and things are not going well. health is our memory first network kids Coats has lots of horses and help with. Nami has missed for adults but I think you know what and I have talked again about last couple of weeks is or the past is we really wanna make sure that getting and reaching out if they so ill health does not take a time out of in fact, sometimes it can be worse, want people to reach out almost all being health therapists so Colorado workers are doing sort of telehealth now. so if you have a therapy and you're like, oh man, I can't three months. that's not true reach out to them. whether you're old or an adult, I think that's a really important piece. Thank you for seeing that and I'm a little back on that idea. You know not has a helpline have a ticker going on and then we're right there so operate a helpline for people to cut us and check in with rest resource. Not a crisis line call us. If you're in a crisis you have can and you're looking for either a therapist or you're looking for any resources acted to amend something like the funding resources because out of work as a connection to that or you're maybe you're a teacher. You're concerned about then you don't know where to go. We can help connect people to those roses. We can make some pretty substance and we also on our thanks Ashley putting our tape We have resource page on our website now Altough resources surrounding the coveted situate now so we we want everyone to know about that. if we find the answer, we'll try tips or someone who can goal is to make sense. so let me put it to the group that's watching. Do we have any that your walls could. Answered to either the things we've today or anything connected to the The current can, however, cocoanut elbows things. Yeah. Well, we'll put it out there to the thank you again. We're doing an awesome. Yeah West being a great job. I have a question in case someone else doesn't have so what about tips? I feel like the things that sharing are awesome for certainly and for adults, but I think there's a spectrum something to to address when it teenagers, you know when we have young. Who are experienced own of challenge being innocent with the current issue having a mat or any resources specifically to that, Oh and the online learning right mining. I mean that can be really stressful. Yup. Two things one is I was just talking to a friend recently was like my teenager is not kind of her room. it's like eating and sleeping and she's like alright, then she's been all serious under the social go and so being maybe not with us as a parents right right, they are used to be school being actors actually expect an adjustment where they're gonna have some for teenagers. I'm really telling parents like them out of the room off their phones. It was a day I really really important for. I do think you know one of the things I've been telling not just during, but I think really is if you have a teen who it's hard to kinda with or whatever but a text there's no reason you can't send them some of these links. I saw this cool video. you might be rolled her eyes and they're right anyways. It's on their phone in front of their face. That's the idea I use it. so maybe you have some alternatives. The other thing is that same House right now and so there's lots of spaces and I want folks to be parents particularly teenagers to sort of that. your terror might be a. Hours cuz they are doing then texting friends and then that's okay, also to recognize them and hard for them and so to sort of be a little bit gracious with yourself and with your teenagers too. But again, I think there's that point where if you're that's you're you're who are not coming out of a room horn coming out from. We're not showering anymore. Let's find them a provider and have them talking and they don't want to what I always did a team and to parents is let's give me a session or if it will be on. but I always ask you just give me 40 - five minute time. let's see if this is helpful or not exactly. alright. we just got a question here from Nina. What are your thoughts on more? Then that look great and we even need a space. what are your thoughts on normal time these days, especially for little ones. Yeah. So I don't know if any of you guys have seen going around that I know one dog and it's the age. it makes me laugh. Yeah. they have tooth on this one is a little bit more than normal, not really encourage parents to control screen time. You have one that they called screen time oh of her name, but here's that I can set it so my kids can only watch your kids. YouTube 40 - five they wanna get to like some of the websites or learning websites they can try Try to do some different types of screens If you were gonna do screens, okay third thing that I tell parents is that little ones this is totally unrelated has helped me greatly as a parent and I think parents of little guys what behavior management five minutes in your kitchen and put a bunch of random jump measuring cups cardboard boxes. Spooner is puffy balls, whatever and if they are sort of ordinary and you're trying to get something done and let them go at it. They will they just wanna be into stuff, but I'm okay with a little bit normal screen time. I think using those screen time Apple, but I also being able to feel your kiddos can dedicate all of Europe, but you can't be. On all day to yourself up ahead of time, you know, I think that we had a big box in our garage I drug in light and like throw a bunch of market for their first goal of the day. It doesn't have to be all like ABC One canal give them stuff you don't have to pay a minimal attention from home and and give yourself away and again a little bit of grace cuz really hard time for parents. Yeah. that's great. Alright are the questions out there. I know we've kind of gone over a little bit. I know West full screen that he's gonna post up now just to everybody know that our Do another Facebook either Doctor Walls if she'll join us again, or with any other experts that work with we partnered throughout the state. if you idea a top you love to see more about into about we'd be happy to see if we can make that happen on Facebook live. so we do have a couple of things coming up that we'd like to what we have discovered on and social and educational group for people in recovery. so it's either if there's themselves or so pure disco discover is on two at 10 'clock and On Thursdays, I wanna we also are going to family Fort Group hi, and you heard it here. First. We don't even published yet, but you heard here we are doing a family support group online starting soon so say stay tuned for that and if there's more questions you always follow up with on on email, but we wanna take up more time from Doctor. Will you have dinner? Probably you've been called day? Probably alright, give me a cookie dough. That was my that's for dinner. cookie dough for dinner. Okay. Alright. Thank you so much. It was for being with us and thanks everybody in and hopefully we'll see you next time. Bye Great night.