Train Your Brain to Be Less Stressed

I’ve recently begun using the Brain Talk curriculum with my K–8 students. This curriculum is designed to teach students about their brains and how to use the executive function capacities of the prefrontal cortex to respond mindfully rather than react impulsively. The curriculum consists of eight units that introduce key components of the brain and build the narrative of neural integration. Each unit of the Brain Talk curriculum builds upon the previous unit and includes a whiteboard-animated video, lesson plans and accompanying materials targeted to early elementary through high school students. My students have really enjoyed the lessons that teach about the brain and how our thoughts, actions and behaviors are connected.

Among the Brain Talk topics, the students learn about Myg (the amygdala) and Buster (the basal structure reward circuit) that live within the feeling brain and are helpful when quick reactions are needed. These parts of the brain play an important role when survival reactions are necessary but when reacting to threats or awesome opportunities, impulsive behaviors can occur.

The program then teaches how the brain can be trained to be less reactive, something helpful for kids and adults. These concepts are simple and easily integrated into a daily routine. They include:

Mindfulness Activities

The busy holiday season is a perfect time to find a few moments each day to be mindful. Whether using an app or just taking five minutes to do some relaxation or deep breathing, your brain will thank you for the break.

Exercise

A wise man once told me that eating healthy is for the body but exercise is for the brain. Obviously, the rest of your body benefits as well, but the positive effects of exercise on calming, training and benefiting the brain can’t be overlooked. Start small if necessary, maybe 20 minutes of some sort of movement every day. Your body and your brain will thank you.

Gratitude

Much research has shown that grateful people are happier and healthier. Try to lower your gratitude threshold – be grateful for the small things. Beginning your day with gratitude is also helpful. Try starting your day with this three-minute morning gratitude exercise from Dr. Amit Sood. Starting a gratitude jar with your class or family is another easy way to be more grateful.

Spend Time with Friends

Studies show that healthy relationships make aging more enjoyable, lessen grief and provide camaraderie to help you reach personal goals, among other things. A strong support network can help us deal with stress and anxiety, and help us feel happier. Make it a goal to include time with friends. My principals have started a Friday Morning Coffee tradition for our staff. We gather at 7:45am and take time to visit and drink coffee as a staff. This has been a huge hit and an easy way to help foster friendships and camaraderie among our staff.

Pick one of the four practices to begin successfully. Whether or not you check out the Brain Talk curriculum, I hope these simple tips can help both you and your students train your brains to be less reactive, calmer and focused.