{"id":326,"date":"2021-02-03T17:30:23","date_gmt":"2021-02-03T22:30:23","guid":{"rendered":"https:\/\/smho-smso.ca\/emhcsecondary\/?page_id=326"},"modified":"2022-01-12T13:12:11","modified_gmt":"2022-01-12T18:12:11","slug":"tense-and-relax","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhcsecondary\/stress-management-and-coping\/stretching\/tense-and-relax\/","title":{"rendered":"Tense and relax"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><ul>\n<li>Provide context for the practice (see \u201cEvidence\u201d section).<\/li>\n<li>Together with students, model these relaxation practices; discuss\/reflect about how students feel after the practice.<\/li>\n<\/ul>\n<p>NOTE: if a student feels pain or discomfort, invite them to sit and pay attention to their breath instead.<\/p>\n<table>\n<tbody>\n<tr>\n<td>I don&#8217;t know<\/td>\n<td>\n<ul>\n<li>Push your shoulders up to your ears (as if you were shrugging your shoulders).<\/li>\n<li>Hold this for a count of five.<\/li>\n<li>Now relax your shoulders slowly for the count of five.<\/li>\n<li>Repeat.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Squeeze a lemon<\/td>\n<td>\n<ul>\n<li>Squeeze your hands together into fists (as if you were squeezing lemons).<\/li>\n<li>Hold this for a count of five.<\/li>\n<li>Now relax your hands slowly for the count of five.<\/li>\n<li>Repeat.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Stone abs<\/td>\n<td>\n<ul>\n<li>Squeeze your stomach in.<\/li>\n<li>Hold this for a count of five.<\/li>\n<li>Now relax your stomach slowly for the count of five.<\/li>\n<li>Repeat.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td>Push the ground<\/td>\n<td>\n<ul>\n<li>Push your feet down into the floor (as if you were squishing mud).<\/li>\n<li>Hold this for a count of five.<\/li>\n<li>Now relax your feet slowly for the count of five.<\/li>\n<li>Repeat.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>Students can select their favourite practice(s) to continue to use on their own.<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Supplementary-resources-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneSupplementary-resources-0' aria-expanded='false' aria-controls='collapseOneSupplementary-resources-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Supplementary resources<\/h3><\/a><\/div><div id='collapseOneSupplementary-resources-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneSupplementary-resources-0' data-parent='#accordion0'><div class='card-body'><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" src=\"https:\/\/smho-smso.ca\/wp-content\/uploads\/2020\/06\/tense-relax-1.gif\" alt=\"Tense and relax - see instructions below\" width=\"1200\" height=\"675\" \/><\/p>\n<p>Tense and relax:<\/p>\n<ol>\n<li>Push your shoulders up towards your ears and hold<\/li>\n<li>Now let your shoulders go and relax<\/li>\n<li>Notice how it feels when your muscles are contracted vs. relaxed<\/li>\n<li>Let\u2019s try again<\/li>\n<\/ol>\n<p>See our\u00a0<a href=\"https:\/\/smho-smso.ca\/blog\/online-resources\/sel-posters-for-secondary\/\" target=\"_blank\" rel=\"noopener\">social-emotional learning poster series<\/a> for a tense and relax classroom poster.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Evidence-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneEvidence-0' aria-expanded='false' aria-controls='collapseOneEvidence-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Evidence<\/h3><\/a><\/div><div id='collapseOneEvidence-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneEvidence-0' data-parent='#accordion0'><div class='card-body'><p>Understanding the difference in how the body feels under tension and in a relaxation state is a helpful tool to identify and regulate emotions. When students have the opportunity to simulate what it feels like to relieve tension, they can become more mindful of their emotions, and learn to effectively self-regulate (Blair &amp; Diamond, 2008; Klingbeil et al., 2017).<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='References-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneReferences-0' aria-expanded='false' aria-controls='collapseOneReferences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> References<\/h3><\/a><\/div><div id='collapseOneReferences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneReferences-0' data-parent='#accordion0'><div class='card-body'><p>Blair, C., &amp; Diamond, A. (2008). Biological processes in prevention and intervention: The promotion of self-regulation as a means of preventing school failure. <em>Development and Psychopathology, 20<\/em>(3), 899-911. doi:10.1017\/S0954579408000436<\/p>\n<p>Klingbeil, D. A., Renshaw, T. L., Willenbrink, J. B., Copek, R. A., Chan, K. T., Haddock, A., . . . Clifton, J. (2017). Mindfulness-based interventions with youth: A comprehensive meta-analysis of group-design studies. <em>Journal of School Psychology, 63<\/em>(Complete), 77-103. doi:10.1016\/j.jsp.2017.03.006<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>To help students develop the skills to notice how their body feels when they are tense and relaxed and to learn how to relieve tensions and to self-regulate.<\/p>\n","protected":false},"author":2,"featured_media":796,"parent":155,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[33,37,17,55,41,43],"tags":[],"class_list":["post-326","page","type-page","status-publish","has-post-thumbnail","hentry","category-multiple-times-daily","category-no-materials-needed","category-promote","category-stress-management-and-coping","category-use-outside","category-virtual-option"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/comments?post=326"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/326\/revisions"}],"predecessor-version":[{"id":1230,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/326\/revisions\/1230"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/155"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media\/796"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media?parent=326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/categories?post=326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/tags?post=326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}