GROUNDED
Animated resources to support the wellbeing of children and young people.
We are so proud to able the share our Grounded resources with you!
This collection of short animations have been created in collaboration with animator Robin Lane-Roberts, to support the mental health and wellbeing of children and young people.
They are FREE to watch, download and share!
We created these resources in response to the the Covid-19 pandemic and the impact of social distancing on our BUILD programme at London East Alternative Provision (Tower Hamlets’ PRU) for those excluded from mainstream secondary education. As we have been unable to go into the school setting to deliver our wellbeing workshops, we designed these regulatory, wellbeing animations to be sent directly to young people through text message, gif or email. The animations are also complemented by a series of online creative activities and colouring-in books to support the young people on the programme.
Each animation explores one of 4 broad themes including: Mindfulness, Relationships, Movement and Relaxation. The activities they model are trauma-informed; supporting social engagement, a well balanced autonomic nervous system and playful approach to wellbeing.
The PRU staff members have provided the voiceovers for the animations, building a sense of creative connection and relationship, at a time of social distancing. The characters reflect the diversity of the setting and encourage everyone to take part in a wellbeing journey.
An accompanying Users Guide, which supports participants, professionals and carers to take part in the activities and Therapeutic Guide, which reveals the therapeutic impact of each activity, to support embodied and relational professional practice with young people can be downloaded here.
To watch or download the animations click on the images below or here
Mindfulness:
Open Hand Breathing-
You can settle your thoughts and help yourself feel calmer by focusing on your breathing. This ‘open hand breathing’ technique makes it easy to focus on your breath so you can get on with your day.
Slow Breathing-
One of the simplest mindfulness techniques is to focus on your breath. Just noticing your normal breathing or controlling your breath to make it slower, can help you feel calm, relaxed and alert. Here are two ways to do this: Breathing in through your nose for 4 seconds and out through your mouth for 4 seconds. Repeat for 2 minutes. Breathing in through your nose for 4 seconds, gently pausing for 4 seconds and breathing out through your mouth for 4 seconds. Repeat for 2 minutes.
5, 4, 3, 2, 1-
This grounding technique will take you through your 5 senses and help you to keep your mind in the present. It can deal with feelings of anxiety or stress, and help to calm you down.
Body Scan-
A quick body scan helps bring awareness to how your body is feeling. It can be veryrelaxing, and you may feel sensations or tensions in your body that you hadn’t noticed before.
Relationships:
Laughing Out Loud-
Laughing increases feel-good chemicals in your body and can help you feel relaxed. A simple way to increase the feel-good factor is to notice, discover and remember things that make you laugh. Find people to laugh with and feel connected, whether a funny film, clip or shared memory. A good way to end your day is to think of something that made you laugh and enjoy a feeling of lightness and joy.
Act of Kindness-
Doing something kind for someone else could make their day, but did you know it also makes you feel just as good? Did you know that if someone else witnesses an act of kindness, it makes that person happier too! Try it for yourself: Send a nice message to friend, draw a rainbow for your neighbours or just make someone a cup of tea.Happiness all round.
Hugs-
Studies have shown that hugs can help reduce stress and anxiety, making you feel happier and even reducing pain! This is because your body creates positive chemicals when we are in contact with others. Try it for yourself: Hug someone you love, hug a pet, or hug a toy or pillow - you can even hug yourself. Notice how you feel before and afterwards - can you feel a difference?
Relaxation:
Being in Water-
Water gives us lots of physical and mental health benefits. Just seeing and feeling water can improve your mood. You could try:Splashing your face with water, taking a nice shower or bath, drink water, gargling, washing your hands, having a footbath, dancing in the rain, going swimming, being near alake orcanal, having a waterfight in the garden. Don’t forget to drink lots of water too!
Happy Place Visualisation-
When life and other people get to you, it can help to visualise a happy and safe place in your imagination. This takes a bit of practice to get used to, but it can really help reduce anxiety and stress.Think of a place that makes you feel relaxed and happy. It may be somewhere you have been in real life, or somewhere from your imagination. You might be alone, or with someone you care about. Imagine yourself in this place, feeling calm and relaxed.What can you see? What can you hear? What can you feel? What scents can you smell? What can you taste?The more you use your senses, the more real your scene will feel for you.
Calming Objects-
Is there an object that always makes you feel calmer when you have it?It could be something with happy memories for you, that make you feel goodIt could be things that feel interesting or pleasant to touch like precious objects, stones, slime, stressball, jewellery, a blanket, fidget spinners, your old toy, bubble wrap.Try creating a 'calm box’ with some favourite calming objects or activities inside.When you get stressed or upset you can go to the ‘calm box’ where the objects are kept and use them to feel relaxed and grounded again.
Movement:
Being Active Outdoors-
Doing an activity outside - preferably in a park or somewhere with trees or grass - has been shown to have many benefits for our mental and physical health. It can make us feel fitter and happier, it’s good for our brains and even helps us get on with people better.
Things to enjoy could be: Going to a park, riding a bike, throwing stones into some water, collecting interesting things from nature or climbing trees. Even if you can’t get outside, then caring for a plant or looking at the clouds from out of your window can be a really good way to help you feel calm.
Dancing-
Spend just 10 minutes dancing to your favourite songs - there is no way you won’t feel better! You could do your favourite dance, try to learn a new move, make up a routine or just do something weird to make people laugh. Try moving slowly, or dancing to a piece of music you have never heard before. Experimenting with moving your body could wake your mind up too.