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Relaxation Activities to Do at Home with Kids

School closings, sick friends and family members, isolation at home – these and other factors can cause anxiety and stress for children during this coronavirus (COVID-19) pandemic. As the world’s leading expert on childhood, we’re sharing these drama-based relaxation exercises that are part of our global Healing and Education through the Arts (HEART) program for children living in stressful situations.

Getting Started

  • Find a quiet space away from distractions.
  • If you're trying these exercises with a child or a group of children, make sure your instructions are clear and engaging.
  • You don't have to do them all. Keep an eye on how long the children are engaged and try again another time.

Flower and Candle

This is a simple exercise that encourages deep breathing – a way to relax.

Pretend you have a nice smelling flower in one hand and a slow burning candle in the other.

  • Breathe in slowly through your nose as you smell the flower.
  • Breathe out slowly through your mouth as you blow out the candle.
  • Repeat a few times.

Lemon

This exercise releases muscle tension. Pretend you have a lemon in your hand.

  • Reach up to the tree and pick a lemon with each hand.
  • Squeeze the lemons hard to get all the juice out – squeeze, squeeze, squeeze.
  • Throw the lemons on the floor and relax your hands.
  • Then repeat, until you have enough juice for a glass of lemonade!
  • After your last squeeze and throw, shake out your hands to relax!

Lazy Cat

This exercise releases muscle tension.

Pretend you are a lazy cat that just woke up from a lovely long nap.

  • Have a big yawn.
  • And a meow.
  • Now stretch out your arms, legs and back – slowly like a cat – and relax. 

Feather/Statue

This exercise releases muscle tension.

Pretend you are a feather floating through the air for about ten seconds.

  • Suddenly you freeze and transform into a statue. Don’t move!
  • Then slowly relax as you transform back into the floating feather again.
  • Repeat, making sure to finish as a floaty feather in a relaxed state.

Stress Balls

This exercise releases muscle tension and massages your hands.

Make your own stress ball(s) by filling balloons with dry lentils or rice.

  • Take the ball(s) in one or both hands and squeeze and release.
  • Experiment with squeezing the ball. Find a way that is right for you, adjusting the speed, pressure, and timing of your squeezes to whatever way you like.

Turtle

This exercise releases muscle tension.

Pretend you are a turtle going for a slow, relaxed turtle walk.

  • Oh no, it’s started to rain!
  • Curl up tight under your shell for about ten seconds.
  • The sun’s out again, so come out of your shell and return to your relaxing walk.
  • Repeat a few times, making sure to finish with a walk so that your body is relaxed.
Reference: Savethechildren.org

7 (Surprising) Health Benefits of Crocheting

Crochet is good for your health! Learning crafts like crochet can do more than you think for your mental well-being and happiness.

Arts and crafts are more than just a fun pastime, they’re truly healing and restorative and are actually very therapeutic. In fact, the healing benefits of crocheting (and knitting) are numerous.
 
These health benefits of learning a new craft like crochet range from simply calming you down and easing your stress to potentially relieving depression and reducing the risk of Alzheimer’s disease. Learn our favorite 7 Surprising Health Benefits of Crocheting with this page of insights.

Crocheting doesn’t just help you if you’re the one who’s sick – it helps the caregivers around you, your friends and family that help you, love you and support you. It’s also a very good craft to pick up as a hobby for group therapy sessions, as you’re healing together in a group without having the focus completely on you.

There are so many benefits of crochet, so whether you’re stressed out and can’t sleep or are doing your part to help slow down Alzheimer’s, you’ll be doing yourself and your health a favor.

By focusing on something that’s easy, repetitive and soothing, like crochet projects, you can calm down your mind and body enough to let you fall asleep. So the next time you’re tossing and turning in the middle of the night, don’t get frustrated, just pick up a work in progress! 

When you’re feeling stressed or anxious in your daily life, take some time for yourself, pick up some yarn and your hook (or your needles), and spend some time being creative.

By crocheting and allowing yourself to be creative, you’re taking your mind off of whatever’s been nagging you. By focusing on the repetitive motions of individual stitches and counting rows, your mind is able to be more relaxed and free from anxious ideas and thoughts.

When you do something we like, our brains release dopamine, a chemical that affects our emotions and functions like a natural anti-depressant. Scientists now believe that crafts, such as crocheting, can help stimulate that dopamine release to allow us to feel happier and better about ourselves.

Crocheting can reduce the risk of Alzheimer’s by 30-50%. By engaging in cognitive exercises and stimulating your mind, you can slow down or even prevent memory loss. Whether you plan on challenging your memory by learning a new stitch or technique or simply by reading and working up a pattern, by getting a little crafty, you’ll be helping preserve your memories.

We all want to feel productive and useful, and by working up a project to give as a gift or sell at a craft fair, we can do just that. Though we don’t craft just for the compliments, a little bit of external validation by someone buying your finished item or your gift recipient wearing that crochet hat you made all winter long can truly give us the self-esteem boosts we need.

For those who seek therapy benefits in group settings, crocheting can be supremely beneficial. By placing the focus off of the patient and only the crochet project itself, it provides all of the previously mentioned health benefits of crocheting plus a sense of community and togetherness.

By working in a craft, those in a group can immediately have some way of relating to the other group members, and it may help function as an ice breaker for more serious conversations. Even if you aren’t actively seeking therapy, you can benefit from the sense of community that crocheting can bring.

Whether you feel helpless as a caregiver watching someone struggle or you’re the one struggling with your own illness or problems, crocheting is a way to put the control back into your own hands – literally. By choosing to craft, you are in full control of everything, from the type of project you’ll be making, the color and type of yarn and even the type of crochet hooks to work with, and that makes a difference in feeling like you have a say again. 

Reference: Julia Wiatr, Editor, AllFreeCrochet.com

Art Enhances Brain Function and Well-Being

Art Enhances Brain Function and Well-Being

There is an increasing amount of scientific evidence that proves art enhances brain function. It has an impact on brain wave patterns and emotions, the nervous system, and can actually raise serotonin levels. Art can change a person’s outlook and the way they experience the world.

Decades of research have provided more than a sufficient amount of data to prove that arts education impacts everything from overall academic achievement to social and emotional development and so much more. Research has proven the arts develop neural systems that produce a broad spectrum of benefits ranging from fine motor skills to creativity and improved emotional balance. Quite simply, the arts are invaluable to our proper functioning individually and as a society.

This article was originally written in March, 2015, and updated in May 27, 2016, June, 2019, and September, 2019.

Evidence from brain research is only one of many reasons education and engagement in fine arts is beneficial to the educational process. As Eric Jensen, one of the leading translators in the world of neuroscience into education, states in his book Arts with the Brain in Mind, “The systems they nourish, which include our integrated sensory, attentional, cognitive, emotional, and motor capacities, are, in fact, the driving forces behind all other learning.”

This notion of how the arts and the brain work together is supported by another study, conducted by Judith Burton, professor of Art Education and Research, Teachers College, Columbia University, which reveals that subjects such as mathematics, science, and language require complex cognitive and creative capacities that are “typical of arts learning.”

In his article on the Natural Blaze website Jacob Devaney wrote “When you observe a profound piece of art you are potentially firing the same neurons as the artist did when they created it thus making new neural pathways and stimulating a state of inspiration. This sense of being drawn into a painting is called “embodied cognition”.

And, according to Bob Bryant, Executive Director of Fine Arts at Katy, ISD (Katy, Independent School District (www.katyisd.org), in Houston, Texas, “Education in the arts is an integral part of the development of each human being. Education and engagement in the fine arts are an essential part of the school curriculum and an important component in the educational program of every student in Katy ISD.”


In May, 2011, Robert Mendick, reporter for The Telegraph, wrote an article (https://www.telegraph.co.uk/culture/art)  about an experiment conducted by Professor Semir Zeki, chair in neuroaesthetics at University College London. Zeki explained, “We wanted to see what happens in the brain when you look at beautiful paintings.” The experiment concluded when you look at art “whether it is a landscape, a still life, an abstract or a portrait – there is strong activity in that part of the brain related to pleasure.” The participants underwent brain scans while being shown a series of 30 paintings by major artists. When viewing art they considered most beautiful their blood flow increased in a certain part of the brain by as much as 10%, which is the equivalent to gazing at a loved one. Paintings such as those by artists Constable, Ingres, and Monet produce the most powerful ‘pleasure’ response.

sychologist Dr Dacher Keltner, of California University in Berkeley, said: “That awe, wonder and beauty promote healthier levels of cytokines suggests the things we do to experience these emotions – a walk in nature, losing oneself in music, beholding art – has a direct influence upon health and life expectancy.” Source: Art does heal: scientists say appreciating creative works can fight off disease http://www.telegraph.co.uk

The experience of viewing awe-inspiring art has a positive effect on the physical body and mental state. In an article on the University of Wisconsin Health website, psychologist Shilagh Mirgain, PhD was quoted as saying, “Awe has many important implications for our well-being.” Mirgain explained, “Experiencing awe can give us a sense of hope and provide a feeling of fulfillment.”

Many medical related articles also provide evidence that points to the physical benefits derived from experiencing awe-inspiring moments on a routine basis. A recent study from the University of California-Berkeley found that “participants who experienced more awe-struck moments had the lowest levels of interleukin-6, a marker of inflammation.” Read Increase Your Well-Being With Awe-Inspiring Art.

The Research Center for Arts and Culture (RCAC) at the National Center for Creative Aging (NCCA) established that artists suffer less loneliness and depression than the general population. According to the study mature artists are highly functioning members of society and are twice likely to do volunteer work than others. The study proved the benefits of the ART CART, a program that serves mature artists. The research also proved general benefits of art-making and creative collaboration for the aging population.

 

 On this website you’ll find many articles written by artists about how art turned their lives from tragedy to triumph, served as a healing modality for dealing with life’s challenges, and how their lives were transformed when they began to create art or turned to their creative process. 

Every year Manhattan Arts International presents The Healing Power of ART exhibition. We receive art and artist’s statements on a range of subjects and explaining why artists create art. Some statements deal with physical and mental illness. One artist wrote: “Within the last ten years painting has been a continuous remedy for the depression and pain…” While still another wrote: “I believe art saved my life, pulled me out of a coma…” Read Does Art Have The Power to Save Lives?

On the U.S. National Institute of Health’s (NIH) website, according to the extensive research publication “The Connection Between Art, Healing, and Public Health: A Review of Current Literature” by Heather L. Stuckey, DEd and Jeremy Nobel, MD, “Engagement with creative activities has the potential to contribute toward reducing stress and depression and can serve as a vehicle for alleviating the burden of chronic disease.” They also stated, “Through creativity and imagination, we find our identity and our reservoir of healing. The more we understand the relationship between creative expression and healing, the more we will discover the healing power of the arts.”

A new report from the National Endowment for the Arts (NEA) is titled “How Creativity Works in the Brain”. This report comes after previous NEA initiatives including the NEA/Walter Reed Healing Arts Partnership.  As Bill O’Brien, NEA senior advisor to the chairman for innovation stated, “The time is ripe for bringing together artists, scientists, and educators to collaboratively confront the question of how creativity functions in the brain.”He went on to say, “Imagine the potential for our nation’s health, education, culture, and productivity if we were able to truly understand the anatomy of our ‘aha’ moments, and how they can be nurtured, optimized, and deployed.”

“Leonardo da Vinci, the Codex Leicester, and the Creative Mind,” was an exhibition at the Minneapolis Institute of Arts’ Target Galleries, offered rare insights into one of history’s greatest renaissance thinkers. It also revealed how his innovative mental processes are shared by some of today’s most visionary artists, engineers, and designers. By bringing together da Vinci’s observations with contemporary works by artists and designers the exhibition explored how the creative process unfolds.

Reference: Renee Phillips from The Healing Power of Art and Artists