Coping Exercises
Episode Description
Many people find themselves dealing with high levels of stress and anxiety in their daily lives. However, there are plenty of simple strategies to help regulate these emotions. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist Sandy Richter about various coping exercises to help you regulate and calm yourself, including breathing and movement exercises for both children and adults.What to Expect
- Breathing exercises
- Movement exercises
- Coping exercises for kids vs adults
Resources: Learn More
- “A Little SPOT of Feelings” series by Diane Alber
- “Breathing Exercises: 4-7-8 Breath” by Dr. Weil
Things to Think About
- There are many creative ways to make coping exercises fun for children.
- What coping exercises work best for you?
About the Guest
Sandy Richter provides therapy for children, adolescents, and adults who are experiencing life stressors, stage of life changes, or who have complex behavioral health issues. She works hard to be an affirming therapist and to be inclusive of individuals with developmental or gender identity issues. She utilizes affirming practice techniques, compassion therapy techniques, psychoeducation, trauma-informed care for adults, Trauma-Focused Cognitive Behavioral Therapy for children and adolescents, Cognitive Behavioral Therapy, Motivational Interviewing, and Dialectical Behavioral Therapy techniques for all ages.
Transcript
Coping Exercises
Featuring Sandy Richter, LCSW, Therapist, Dakota Family Services
Host Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic, located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to Mind Your Mind.
Tim Unsinn:
Welcome to this episode of Mind Your Mind. Our guest is Sandy Richter. Sandy is a therapist in Minot. Sandy, it is great to have you on Mind Your Mind. Our topic is coping exercises. However, before we get to that awesome topic, there's a question I ask all of our guests, and that is, why do you do what you do?
Sandy Richter:
I just love helping people in general. I'm just very passionate about anyone that is struggling with mental health, life changes. Sometimes we all just need a little helping hand.
Tim Unsinn:
Thanks, Sandy that's great. So our topic is coping exercises, and it seems like we've got a few things to cover, a few bases, if you will, to cover on this topic. First, deep breathing for children.
Sandy Richter:
So a lot of people don't know that children do not automatically know how to calm and self-regulate. So deep breathing exercises are things that you can teach your children, and they learn through having fun. So oftentimes we call it animal breathing. When we're teaching them how to breathe like an animal, they get to select an animal of their choice. So if they are selecting perhaps a lion, we're teaching them to take a deep breath in through their nose, hold it. We will count to three or four, and then we will have them exhale with a big loud roar. And we'll practice that several times. And they are having fun and they are also learning a very important skill to help regulate their emotions.
Tim Unsinn:
And it seems like kids have wide and varied emotions, but maybe not, like you say, know how to deal with that.
Sandy Richter:
Yeah, and so there's very creative ways, maybe if they're not interested in roaring like animals. Blowing bubbles, taking a deep breath in through your nose, and then encouraging them to make that bubble as big as possible and blowing out really slow to grow that bubble. And so another way that you could teach them is pinwheel breathing, or you could also call it cupcake breathing. You just take a deep breath in through your nose and then you were blowing either a pinwheel or you were blowing out like a candle.
Tim Unsinn:
So of all the, all the fun deep breathing exercises for kids, which, which of those is the most favorite?
Sandy Richter:
It depends on the child, really. Some of them really get into playing animals. Some of them just really enjoy blowing the bubbles.
Tim Unsinn:
I can just see the lion one. I can just see that being a hit, you know, breathing and then roaring out and, and not get in trouble for it. I love that one.
Sandy Richter:
And believe it or not, with the Jurassic Park movies that have just been coming out recently, dinosaur breathing is another really popular one. It's done the same way as an animal. But in that particular one we combine putting your hands out in front of you and then opening your hands, your palms, apart as you breathe in, and then snapping them down as they are exhaling and roaring.
Tim Unsinn:
Love that one too. Fun, fun stuff. Okay. So deep breathing for kids. What about deep breathing for adolescence and adults?
Sandy Richter:
Yeah, so with them, they really understand the process pretty easily. So we have what we call square or box breathing, and that is where you can either trace a square or imagine a square. You breathe in counting to four on one side. On the second side, you're holding counting to four. On the bottom of the box you are exhaling counting to four. And the last side is really just a rest of four. And then you can complete that box several times until you start to feel yourself calm.
Tim Unsinn:
What about word breathing?
Sandy Richter:
Yeah. Word breathing is another very simple type of breathing. They can pick a word of their choice. This type of breathing, word breathing, is common. It comes from what we call an illness management and recovery model. And an example would be, you could use the word calm. You would breathe in through your nose, quietly spelling the word in your mind, c a l m, and then as you breathe out, you are going to exhale that word out as long as possible.
Tim Unsinn:
I love that one too. These are all fun. These are all really, really good. Our guest on Mind Your Mind is Sandy Richter. Sandy is a therapist on our Minot campus, and our topic is coping exercises: breathing, and movement. We've talked about breathing. Now let's talk about movement exercises for children and adolescents.
Sandy Richter:
So with children just giving them a way to exert that energy that comes maybe with anxiety and where they're having trouble regulating emotions. Plus also, if you distract them and get them doing something, then they start to let their worried thoughts, they let them go. We do animal walking, pretending we're an animal and, you know, walking like an elephant walking like a crab. Different things like that just to get movement. Remember when we were children and we were in kindergarten, perhaps first grade, and we played hokey pokey. Getting those, you know, muscles moving, that is really a favorite one. It's helpful when kids can't sit still. Maybe they have some adhd, maybe they just are moving a lot because they're very anxious. So we will dance and play and do hokey pokey.
Tim Unsinn:
Lot of fun, fun ones for the kids. How about movement exercises for adolescents and adults? And as, as I kind of look at that, I'm thinking I'm jealous of the kids ones.
Sandy Richter:
You know, really any kind of movement that you can do to exert that energy that you're feeling internally, can be therapeutic. Teenagers, you know, shooting hoops. Or just going for a walk and talk, you know, as part of a therapy session. Or if you're a parent, you know, walking and hit the mall with your teenager that might want to shop and pick up maybe an item at one of their favorite novelty stores. Dancing is another really popular one. I encourage clients all the time to put some music on at home and just move. Others like yoga, some other kinds of mindfulness, meditation, tai chi, that just kind of helps give them some movement, as well as centering.
Tim Unsinn:
Seems like the key is just movement.
Sandy Richter:
Yep.
Tim Unsinn:
I guess that's why it's a movement exercise, right?
Sandy Richter:
Right.
Tim Unsinn:
And sitting is not a movement. All right. Awesome. Thank you, Sandy. I appreciate you being on Mind Your Mind. Before we wrap up and finish, I do have a final question for you, and that is, what do you do personally to mind your mind?
Sandy Richter:
When I'm at work and the day is busy and things like that, I'm very mindful just to take a few minutes for myself to breathe between appointments. I will also just get up and take a short little walk down the hallway and walk back before I go out to see the next person that is coming to visit with me. When I'm at home, I'm another one. I like movement and our daily tasks can be movement as well, but I also make sure that I have time to spend with quality time with family and doing things that I enjoy, like baking or I like to relax with a hot bath or read a good book.
Tim Unsinn:
Awesome. Thank you. Thank you for your time and your talent and thank you for joining us on Mind Your Mind. Thank you.
Tim Unsinn:
Thank you for joining us for Mind Your Mind a podcast presented by Dakota Family Services. For more information, links to additional resources, contact information, and much more, go to dakotafamilyservices.org.
Other Podcast Episodes
Risk-taking and Teens: A Delicate Balance
People tend to perceive risk as being inherently negative. But for teenagers, risk-taking is a healthy, normal, and important part of growing up. In this episode of Mind Your Mind, Host Tim Unsinn talks to Vanessa Lien, Nurse Practitioner, about creating a safe environment for your teenager to take risks—and knowing when to step in when they start taking risks that could result in serious and long-term negative consequences.;
Bullying and your Kids: What You Need to Know
Fifteen-25% of American students have experienced bullying. And cyberbullying is on the rise. Children who experience bullying suffer from long-lasting effects including depression, anxiety, loneliness, low self-esteem, low academic achievement, and more. Children engaging in bullying behavior are impacted as well. In this episode of "Mind Your Mind," Dakota Family Services therapist, April Morris, LMSW, talks about the impact of bullying and what parents can do to help.;
Coping with Chaos: Tips for Staying Sane During Trying Times
2020 was the year for living with chaos. Everything—at home, at work, and at school—is out of sync and changing from day to day. In this episode of "Mind Your Mind," Dakota Family Services psychologist, Dr. Megan Spencer, shares simple tips for building routine and structure into your life. She also provides an excellent, yet simple, way to ground yourself when you start to feel overwhelmed or anxious.;
Untangling Your Child's Grief
Children experience grief over many things—the loss of a loved one, moving away from their friends, the death of a pet. In this episode of "Mind Your Mind," Lucas Mitzel, a therapist at Dakota Family Services, talks about the stages of grief, and how to walk your child through the grieving process. He will also talk about ways to determine if your child needs to see a professional who can help them untangle the many emotions of grief.;
Suicide Warning Signs and Prevention
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Christy Wilkie about suicide warning signs and things you can do to make a difference. Christy, a therapist at Dakota Family Services, wants to normalize conversations about suicide so people don't feel like they are suffering alone. She says, "There is never a reason to not ask the question, 'Hey, are you OK?' Asking the question can save a life.";
The Many Dimensions of Wellness
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Dr. Wayne Martinsen. Dr. Martinsen, Medical Director and Psychiatrist at Dakota Family Services, defines wellness as more than just the absence of disease, but as a state of well-being. In this episode he will share current wellness research, questions to ask to determine your own well-being, and steps you can take to achieve and maintain wellness.;
How to Support a Friend with Cancer
When someone in our life has cancer, it's difficult to know what to say or how to help. In this episode of Mind Your Mind, Host Tim Unsinn talks to April Morris about how you can best support a friend or loved one who has cancer. Morris, an outpatient therapist at Dakota Family Services, shares tips for knowing what/what not to say, and actions that speak louder than words.;
Getting Some Zzzzz's: The Importance of Sleep
Sleep is just as important for mental health as it is physical health. During sleep, our brains process our memories, emotions, and other information. In this episode of "Mind Your Mind," April Morris tells us why sleep is so important for overall well-being and encourages us to prioritize sleep. April, a therapist at Dakota Family Services, provides practical tips for improving sleep hygiene so you can live your best life.;
Relaxation Techniques to Reduce Stress
Stress does not discriminate, and it comes in many shapes and forms. In this episode of "Mind Your Mind," Dr. Megan Spencer talks about ways to identify and listen to the stress in our bodies. Learn relaxation techniques for managing stress over time, self-care routines that decrease negative stress, and things you can do to bring calm into your life.;
Exercise for Mental Health
Physical activity has a huge potential to enhance our well-being. Exercise increases our mental alertness, energy, and positive mood. In this episode of "Mind Your Mind," Christy Wilkie, therapist at Dakota Family Services, talks about how movement, even for five minutes, can promote changes in the brain that lead to neural growth, reduced inflammation, and feelings of calm and well-being. Listen now to learn more about how moving your body can improve your mental health.;
Understanding Mental Health Diagnoses
Diagnosing children with a mental health-related condition can be controversial. Many worry this gives children a label that is set in stone and will follow them around their entire lives. In this episode of Mind Your Mind, Dr. Wayne Martinsen talks about the role of diagnosis in getting children the help they need. Martinsen encourages us to think about mental health diagnoses the same as we do any health diagnosis. If you go the doctor and they diagnose you with strep throat, that doesn’t mean you’ll have strep throat forever, or that you are a strep throat victim. It just means that you have a collection of symptoms that point to strep throat, and the doctor will use that diagnose to provide the appropriate treatment.;
Normalizing Attention Deficit Hyperactivity Disorder
ADHD is diagnosed and treated at a much higher rate than in the past, especially in the United States. Why? In this episode of Mind Your Mind, Dr. Wayne Martinsen, Psychiatrist/Medical Director at Dakota Family Services, explains how the changing world has made it harder for people with shorter attention spans to be successful. In the past, if school was hard for you, you could get a job, work your way up, and live a middle-class lifestyle. Not so in today’s world. Learn more about this fascinating take on ADHD.;
Exploring the Feelings Wheel
In today's episode of Mind Your Mind, your host Tim Unsinn talks with Christy Wilkie about the Feelings Wheel*. Christy, a therapist at Dakota Family Services, says humans experience 34,000 different feelings! She demonstrates how to use the Feelings Wheel to help you identify your emotions so you can control the behaviors associated with them. *Adapted by classtools.net from the Emotional Wheel. The Emotional Wheel was developed by American psychologist, Dr. Robert Plutchik.;
The Teen Brain
In today's episode of "Mind Your Mind," Vanessa Lien, Nurse Practitioner, talks about the many changes occurring in the teen brain. The teenage brain is highly susceptible to stress, but it is also very resilient. Learn coping strategies you can teach your teen to protect their brains and help them cope with stress and emotional struggles.;
Managing Back to School Anxiety
Going back to school after summer vacation can be a stressful time for both kids and parents. The transition from the unstructured summer to a more regimented routine can lead to stress and anxiety. Worries about fitting in, bullying, homework, getting to school on time, and dealing with peer pressure are all additional stressors that may weigh on children when it's time to go back to school. In this episode of “Mind Your Mind,” Tim Unsinn speaks with Therapist Falan Johnson. Falan helps us understand why back to school anxiety is common, provides strategies for managing the added stress, and shares resources parents can use to prepare their children for the new school year.;
Grieving a Loss by Suicide
The grief of losing a friend or loved one to suicide is complicated and can be especially difficult. In addition to the grief, sadness, and loneliness of any loss, people might experience guilt, confusion, rejection, anger, and shame. The stigma of suicide complicates it even more, often preventing survivors talking about their loss or getting the help they need. In this episode of Mind Your Mind, Tim Unsinn visits with Dakota Family Services' therapist, Christy Wilkie. Christy helps listeners understand the complicated nature of suicide grief and how to move through it with compassion and self-acceptance.;
Surprising Things You Should Know to Keep Your Kids Safe Online
You will be shocked at the seemingly safe places predators can connect with your children online. In this episode of Mind Your Mind, Lucas Mitzel, a therapist at Dakota Family Services, talks about the things you need to know to keep your children safe. Learn the many websites and platforms used to target children, how to monitor their internet usage, and how to talk to your children about the dangers.;
Beyond the Baby Blues: Understanding Postpartum Depression
Pregnancy and the birth of a child can be a joyous and exciting time, but some women struggle with their mental health as they transition to motherhood. Depression, anxiety, and other pregnancy-related mental health conditions may surface during or after pregnancy. In this episode of "Mind Your Mind," Tim Unsinn speaks with Clinical Psychologist, Dr. Megan Spencer. Dr. Spencer helps us understand the common symptoms and causes of postpartum depression, as well as what to do if you think you may be experiencing it.;
The Surprising Health Benefits of Meditation
Did you know that in addition to calming and focusing our minds, meditation can improve our physical health? In this episode of Mind Your Mind, Host Tim Unsinn visits with Dr. Wayne Martinsen, Psychiatrist, Dakota Family Services, about the surprising health benefits of meditation. A regular meditation practice can increase longevity, reduce the risk of dementia, reduce inflammation, and play a significant role in the treatment of high blood pressure and immune disorders. Learn about the many forms of meditation and how you can start your own meditation practice today.;
Spoon Theory: A Metaphor for Anxiety and Depression
Anxiety and depression are invisible illnesses—meaning they don't have outward symptoms visible to others. Because they are invisible, they are often hard for people to explain. In this episode of "Mind Your Mind," Host Tim Unsinn visits with April Morris, LCSW, Therapist, Dakota Family Services. April references the spoon theory of chronic illness created by Christine Miserandino, an award-winning writer, blogger, speaker, and lupus patient advocate. Listen now to learn more about spoons as a metaphor for energy and how you can use them to understand and explain anxiety and depression.;
Supporting a Child with High Functioning Autism
While we hear a lot about autism in the news, many of us still have misconceptions about its causes and symptoms. In this episode of Mind Your Mind, therapist Falan Johnson dispels some of these misconceptions and explains the three levels of autism. Johnson then focuses on the least understood level—high functioning autism. Learn how to identify symptoms of high functioning autism in your child, the importance of early intervention, and ways you can support them.;
How to Set Clear and Healthy Boundaries
In this episode of Mind Your Mind, therapist April Morris talks about boundaries. April will define boundaries, explain their importance, and help you set boundaries that match your values and strengthen your relationships. Learn how healthy boundaries can improve your mental and physical health, and how you can say “no” respectfully.;
Talking About Infertility
Going through infertility tests and treatments can be an extremely difficult and lonely time for couples. In this episode of Mind Your Mind, Lucas Mitzel talks about his own experience. He also shares tips for couples struggling with infertility, and for friends and family members who want to be supportive but don’t know what to say or do.;
When Fear Overwhelms: Panic Attacks
In this episode of Mind Your Mind, Host Tim Unsinn talks to Therapist Falan Johnson about panic attacks. What do they feel like? What causes them? How can you prevent or manage them? Listen now to learn more and discover techniques that might work for you or your loved one.;
When Your Child is Struggling
Are you concerned about your child's mental health but aren't sure what to do? Join Host Tim Unsinn and his guest, Therapist Jesse Lamm, as they discuss ways you can support your child through a difficult time.;
Stress and Anxiety Management for College Students
Are the stresses of college (constant worry, fitting in, lack of sleep, etc.) affecting your ability to function? Join Host Tim Unsinn and his guest, April Morris, LCSW, as they discuss ways to manage or eliminate the stressors that are impacting your well-being.;
Insomnia: When You Just Can't Sleep
Are you struggling to get enough sleep each night? Maybe you have difficulty falling and staying asleep. You can't get comfortable. You feel anxious and your brain just won't shut off. According to the Sleep Foundation, over one-third of adults in the U.S. sleep for less than seven hours a night. Join Host Tim Unsinn and his guest, April Morris, LCSW, in this episode of "Mind Your Mind," as they discuss how insomnia can affect many other areas of your life, as well as practical tips to improve your sleep hygiene.;
Mood Disorders in Children and Adolescents
It's not unusual for children to have temper tantrums or for adolescents to be angry. But when they become out of proportion to the situation in intensity and duration, your child might be suffering from a mood disorder. In this episode of Mind Your Mind, Host Tim Unsinn visits with Dr. Megan Spencer, a psychologist at Dakota Family Services. Listen now to learn how to distinguish between normal mood changes and mood disorders, and some steps you can take to help your child.;
Building Resilience in Ten Steps
Resilience is not a personality trait or characteristic. Resilience isn't ignoring or emotional numbing or pretending that a problem doesn't exist. And being resilient doesn’t mean we won’t face adversity. Rather, resilience is our ability to bounce back from adversity. In this episode of Mind Your Mind, Dr. Megan Spencer, psychologist at Dakota Family Services, shares ten ways to build resilience so you are ready when adversity strikes.;
Why Do I Feel Sad?
You can probably think of a dozen things that make you feel sad. Sadness is a normal human emotion that helps us process the events in our lives. But what is "normal" sadness? When does sadness move from "normal" to something you may need help processing? In this episode of "Mind Your Mind," Falan Johnson, a therapist at Dakota Family Services, will answer these questions and more. Learn the importance of allowing yourself to feel sad so you can move past it, and, when it might be time to seek professional help.;
Becoming a Better You
In today's world, we are constantly bombarded by messages about who we should be, how we should look, what we should do or wear, and more. With the increased accessibility and prevalence of social media, kids and adolescents are hearing and seeing these messages at younger and younger ages. How do we help ourselves and our teens combat these messages and find our true selves? In this episode of "Mind Your Mind," Jenika Rufer, a therapist at Dakota Family Services, helps us wade through the unimportant things to find what we truly value so we can become our best selves.;
Getting the Most out of Therapy
Unsure of whether your therapy is working for you? In this episode of “Mind Your Mind,” our host Tim Unsinn talks with Dakota Family Services therapist Lucas Mitzel about how to make your therapy sessions more productive. Making progress in therapy can often come down to simply having an open mind and a plan for discussion. Although each session can evoke a wide range of emotions, you should always leave feeling that some sort of movement has happened.;
Rewiring Our Minds: The Power of CBT
In this episode of Mind Your Mind, host Tim Unsinn and Dakota Family Services therapist Christy Wilkie talk about Cognitive Behavioral Therapy and its effectiveness in battling unhelpful thoughts and beliefs. Utilizing cognitive restructuring, CBT helps change inaccurate and damaging self-perceptions and perceptions of others, leading to healthier day-to-day thought patterns. Christy also touches on multiple CBT exercises to try at home, as well as some of her own tactics for promoting helpful thoughts.;
Understanding & Managing Anxiety (Community Chat series)
Are your worries and fears about the future getting in the way of daily life? If so, you may be one of the many people who suffer from anxiety. In this special Community Chat episode of Mind Your Mind, Christy Wilkie and Lucas Mitzel talk about the many types of anxiety and what they can look like in both children and adults. They also touch on ways to combat anxiety attacks, including using grounding techniques, mindfulness, muscle relaxation, and more.;
Autism: Signs, Symptoms, & Intervention
In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinson discuss autism and signs of it in children, touching on the different levels of the autism spectrum and where people fall. Learn about how autism often affects children's social skills, communication, and behavior, as well as its connections to other disorders and how to handle it.;
The Power of Social Connections (Community Chat Series)
In this special Community Chat episode of Mind Your Mind, Psychologist Megan Spencer and Psychiatrist Wayne Martinsen discuss how loneliness and social isolation are increasing in our country, as well as what that means for individuals’ health in the long term. They also give advice on how to get yourself or your loved ones more connected with others, including how to connect both in-person and online.;
Shining Light in the Darkness with DBT (Community Chat Series)
Does it seem like your child is “stuck” in therapy, or engaging in dangerous behaviors like self-harm and suicidality? In this special Community Chat episode of Mind Your Mind, Psychologist Hannah Baczynski and therapist April Morris discuss Dialectical Behavior Therapy and its effectiveness in treating patients who have found traditional therapy unsuccessful. Learn about the 4 core skills of DBT and what makes DBT unique from other forms of therapeutic treatment.;
Recognizing Depression in Children & Adolescents (Community Chat Series)
It can be difficult knowing how to recognize and treat depression in children and adolescents. In this special community chat episode of Mind Your Mind, Psychologist Megan Spencer and Therapist April Morris discuss signs of depression to look out for, including both behavioral and physical signs that your child may be depressed. They also touch on the influence of environment, physical illnesses or diagnoses, and genetics on children’s mental health.;