The Mindful Alphabet

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Chipley, FL
The Mindful Alphabet

A Mental wellness company focused on improving self confidence and reducing stress in young people.

02/18/2025

Coping skill of the day: x for X factor

Take your mind off of stressful events by working on the thing or those things that make you special.
Practice a music instrument
Create a painting
Run a race
Train for a sport.

The point is to work on improving yourself instead of focusing on what is causing stress or anxiety.

11/10/2023

Coping skill of the day: w for walking!

Walking is a fantastic way to reduce stress and improve mood.

Walking can be customized to fit your own unique needs. You can walk indoors or outside in the fresh air. Walking can be a solo or group activity.

Walking can even improve your quality of sleep which in turns, reduces stress and improves mood!

Where are some of your favorite walking spots?

08/15/2023

Coping skill of the day: V for Vlogging. Creating a video diary of your feelings and experiences provide not only a recording of your journey, but a medium in which you can reflect and share whatever you want. You can choose to share it with the world using social media or choose to keep it private. You can use video to communicate to adults when live conversations can cause high anxiety. Recording your feelings provides a safe space in which you are the protector and the owner. Feel free to express your true raw feelings and only those you choose can view it.

Have any of you all utilized this medium as a form of self reflection or as a way to destress and purge the negative feelings from your mind and body?

07/07/2023

Coping skill of the day: U for use your coping skills!

A coping skill is something that needs to be developed like any other skill in life. It takes practice and consistency to improve the effectiveness of the coping skill. Do not get discouraged when you first start applying the identified skill, but instead tell yourself, with practice and patience this will work.

A coping skill can only be effective if USED.

06/21/2023

Coping skill of the day: t for time

When struggling with a negative emotion or difficult feeling, give yourself self the gift of time.
By this I mean, do not make any decisions and wait it out. Our emotions and feelings are temporary and therefore will change with time.
Take the time to breathe and use coping skills in order to return to a calmer state.

Taking a nap, going for a walk or run, interacting with a pet or sibling, talking to a friend, reaching out to a counselor or trusted adult, putting on some music, taking a shower, or practicing a skill, can all help to pass the time in order to provide a clearer mind and fresh perspective.

06/16/2023

Coping skill of the day: s for swimming

Swimming is an excellent way to reduce stress and calm the mind, especially during summertime when we can also soak up the vitamin D! (Be sure to use sunscreen!)

Check out your local city website to find out where the public swimming pools and splash pads are. Day prices are usually pretty affordable (sometimes even free), and places like the ymca offer discounts and sliding scale payments based off income.

Lakes, rivers, and oceans also provide extremely fun swimming options for families to have fun together out in the sun. Please make sure to use proper safety gear and be familiar with the body of water you’re having fun in.

Perhaps you don’t have access to any viable options for swimming. You can do a guided meditation and even include calming music or nature sounds of the waves in the background. Ask your child to lay down and close their eyes. Guide them through imagining they are at their favorite swimming hole. What does it feel like as you enter the water? Describe what smells there are. What sounds do you hear while you float in the water?

Do you have any plans to swim for the summer?

We found our local pool!

06/12/2023

Coping skill of the day: r for rest

With all the chaos of life, it is important to remember that everyone deserves rest, including our kiddos!

Scheduling down time is just as important as scheduling activities on the family calendar.

This rest/down time can consist of: power naps, meditation, yoga, reading, sauna, cartoon time, screen time, game time and much more depending on age and individual interests.

Allowing kiddos to have some autonomy in this category provides them with a sense of control and helps to boost self confidence. Having an approved set of activities that kiddos can choose from gives them this control while also being pre approved by the adult.

Remember our kiddos are growing and learning and resting is essential for optimal brain functioning.

What kind of rest do you have on your family calendar?

06/10/2023

Coping skill of the day: Q for quality time

Another way to reduce stress and uplift your mood is by staying in the present moment and focusing on the people or tasks in front of you.

Whether you're spending time with loved ones or doing something you enjoy on your own, make sure to give it your full attention and avoid multitasking. (Put the phone down) This can help calm your mind and recharge your energy.

Additionally, spending quality time with the people you care about can release feel-good hormones, bringing you and your loved ones closer together. Make sure to prioritize quality time each day to improve your mental health and strengthen your

Do you have any quality time on your agenda this weekend?

I plan on spending time with my family at one of the local pools sometime this weekend 🏊‍♀️

06/07/2023

Coping skill of the day: p for photography!

The age of smart phones means more people than ever get to enjoy being amateur photographers.

Try using all the different features your camera has to offer. Explore angles and lighting to create new and exciting pictures.

Remember to use the timer to get some unique selfies.

Once you capture the image, you can adjust lighting and add filters to enhance the picture even more.

Instead of taking just one picture at a time, take a series of pics to give yourself choices to pic the perfect one.

Photography can be so fun and is a great way to express yourself in an artistic way.

Here are a few pics with different effects

What are some of your favorite ways to edit pictures?

06/06/2023

Coping skill of the day: o for outside

Getting some sunshine, some fresh air, and change of scenery often helps to reduce stress and anxiety.

There are so many fun activities to do outdoors including hiking, swimming, sports, walking a pet, skateboarding, and so much more!

Adding some square breathing exercises can increase your chances of lowering stress and improving overall mood.

Square breathing:
1. Slowly breathe in through your nose for about 4 seconds (or what you can comfortably tolerate)
2. Hold your breath for 4 seconds (or what you can comfortably tolerate)
3. Slowly exhale through your mouth for about 4 seconds (or what you can comfortably tolerate)
3. Rest 4 seconds before starting the cycle over.

What activities are you planning to do outdoors this summer?

I got outdoors recently and took a walk through a local park

05/25/2023

Looking for feedback/ reviews from anyone who has received their copy of “A WORK ON ME FROM A TO Z”

05/23/2023

If someone you love is going through a hard time, you don’t need to have all the answers. Just being there is .

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Chipley, FL

Telephone

+18503263164

Website

http://Www.themindfulalphabet.com/

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