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Recently, “Swine flu.” Yesterday, “Bird flu.” Previously, “Pirates.”

Add to the above tagline, headlines about the economic downturn, job loss, foreclosure, and the most recent unemployment figures, and it’s not too difficult to see why we have an ever growing number of people feeling stressed. What may less obvious however, is identifying how this increase in societal stress is affecting our children.

The Sammamish Reporter recently ran a front page article by Jake Lynch titled, “ Children start to show signs of recession stress.” He states that elementary and pre-k children are exhibiting the signs and symptoms of stress in their lives at home and at school. Lynch states, “I had a fourth-grader say they were worried they were going to lose their home.” Lynch’s piece draws attention to the multi-systemic effects of stress on society; as parents, children, classmates, teachers, principals, and counselors are being exposed to a variety of stressful information in multiple settings.

In my relaxation coaching practice, I often emphasize the systemic effects of stress and how we as people energetically take on the feeling and sensate state of those around us; be it at the store or shopping mall, at school, or in the workplace. A beginning strategy to start confronting and changing stress is to start noticing what’s going on around you and what’s happing within your body. Like the common cold, we need to be aware of how we are spreading stress in our own lives so as not to inadvertantly displace that stress onto our children.

Here are some quick tips for relaxation now:

• BREATHE: This is believed to stimulate the Vagus Nerve, sending an “a, OK” response to the brain.
• PRACTICE COUNTERTHOUGHTS: Tell yourself “it’s all ok. This too shall pass. Everything is as it should be. I feel a sense of calm.”
• TRY PROGRESSIVE MUSCLE RELAXATION: Tighten your shoulders as tight as they can be; hold for 3 minutes and relax. Tighten your fists; hold for 3 minutes, then release. Experiment with other areas of your body until you feel better.
• CHANGE THE SCENERY: Focus on something positive. Notice what is going well in the moment.
• GET ACTIVE: Go for a walk; ride a bike; play with your children and get engaged in something phsycial.

Whatever you do, find what works best for you and your children. Develop these skills with each other. Children’s lives are stressful too, and now more than ever before, they need healthy ways to counter the stress they are picking up from us.

People get stuck in a rut thinking they don’t have the time to change. Making over your life doesn’t have to take a large chunk of time or energy. It can be as simple as taking 10 minutes each day to do something different for you or someone you care about.

10-minute makeover ideas:

• Just stop! Don’t clean, don’t eat, don’t check your email, or do the laundry, just take a break and clear your mind. You might be surprised how clear things become when you take a cleansing break from the demands of life.
• Say thank you. Phone a friend, sit down with  your child, or have a conversation with your partner and express your gratitude.
• Get in touch with your divine side. Pray, meditate, find some solitude and honor that part of yourself that is fed spiritually.
• Do something nice for someone. Nothing fancy or elaborate, just a heartfelt act of kindness. Make a bed, pick up some flowers, or leave a note.
• Change your routine. Mixing up the pattern of everyday life changes the way we see the world. Take the scenic way home, tickle a loved one, or say hi to a stranger. By introducing novel change, your view of the world shifts.
• Embrace the positive. Instead of rolling out of bed thinking about the all the obligations that lay ahead, set your sites on the positives. Yes, it’s going to be a fabulous, joy filled day!

Creating change in your life doesn’t have to be a massive undertaking. It’s the little 10 minute make-overs that make “difference” happen.