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Safety Kit

Myths and Facts about Coronavirus

It’s ok to feel worried and unsure at the moment because there are lots of things we are trying to learn about the coronavirus that we don’t understand. It’s important to remember that there is also a lot that we know already that can help us to feel reassured and safe.

There are some really great books that can help you to understand everything better…..

Dave the Dog is worried about Corona virus

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Coronavirus: A book for children

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Children’s Guide To Coronavirus

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Coronavirus: Is everything you’ve heard true, or just a myth?

As news of the coronavirus spread first throughout China and then to the rest of the world, more and more people have been talking about it – which can be both a good and a bad thing.

It’s good because it means people will be more likely to listen to safety advice and do more to protect themselves and others.

However, not everyone talking about the coronavirus is using reliable sources of information and they could be saying things that aren’t actually true.

Read More

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Safety Kit

Den Building Challenge

Why do so many of us like building dens? Even adults like to do it, but they just use different names like ‘home office’ or ‘shed’. The thing is, they are our own spaces that make us feel good. They are safe, quiet and full of the things that we know are important.

Now seems like a pretty good time to have a place like that. The great thing is that you don’t need too much to build your own den, and you can keep adding to it as much as you like.

Here’s a few ideas, but you’re sure to have your own too.

Step 1: Building Materials

Dens can be made in any shape and out of any material, but here’s some really good basic ideas: gather bedsheets or any large pieces of material. Towels, big coats, or blankets all provide a good supply of cover. You’ll also need to think about what can hold things up – string, pegs, coat hangers and tape are super useful! 

Step 2: Inform

Let someone at home know your plans to make your den, just in case they are wondering where all the sheets have gone! We’re trying to avoid this when your parent arrives home!

Step 3: Construction

What are the different kinds of shelter that we can build? There’s loads of ideas but why not start by looking at these designs for bivvi shelters used for wild camping? They are super simple but keep you safe and dry!

Step 4: Test it out

If your attempts at building your den are still holding up (don’t worry if it took a few goes), it’s time to get yourself inside and see how it feels. Where might it need a bit of strengthening? Is it too dark or too light inside? How can you make a few adjustments to create a door or window? 

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Emergency Kit

The “STOP” skill

When you are really upset, you can be impulsive and do things you might not normally do and regret later. STOP is a way of just creating a moment of time when your thinking can kick in and you can make better decisions.

If you’ve ever played ‘freeze’ before, you’ll get the idea quickly!

Instructions

Stop

Do NOT just react. STOP! Freeze! Do not move a muscle. Your emotions may try to make you act without thinking. STAY IN CONTROL.

Take a step back

Take a step back from the situation! Take a break! Let go. Take a deep breath. Do not let your feelings make you act impulsively.

Observe

Observe! Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying and doing?

Proceed mindfully

Act with awareness. ‘In deciding what to do, consider your thought and feelings, the situation, and other people’s thoughts and feelings. Can you see what you need to do right now just to deal with the immediate situation. If you can…..just take the next step carefully.

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Emergency Kit

Self Soothe

Have you ever thought how good your senses are for picking up danger? Well, we they work the same way for helping us sense when it is safe. Self-soothe is about signalling your body and brain that you are relaxed, calm and more in control. Are you ready for a scavenger hunt with a difference?

The Sensory Scavenger Hunt: your mission is to track down a list of items that you can keep in your self-soothe kit box! They are all connected by your senses, so you can really feel surrounded by your favourite things!

Smell

Being around smells you enjoy can also make you feel better. You could try smelling your favourite perfume, favourite food, or cooking ingredients.   

Vision

Some people find it soothing to look at beautiful things such as nature, a sunset or a pretty view of town. Have a look through magazines, photographs or books or think about what you can save on your tablet or laptop. If you have favourite colours, try and collect different items of that colour or have some paints or pens so you can create pictures using all of them.

Hearing

Sounds can be relaxing and uplifting. This could be anything from your favourite playlist to or sounds from nature. Be mindful while you are listening to the music, let your thoughts just come and go.   

Taste

Try to think of your favourite food and treat yourself to it. Sweets are an obvious choice, but also try and find a range of things to chew, suck or crunch. Remember, it can sometimes help to drink a soothing drink, like hot chocolate or tea. Eat slowly, mindfully and taste every bite. 

Touch

It can be soothing to feel a comfortable sensation against your skin. This could be taking a bath (put bath bombs or bubble bath in the box) or objects you like to hold, squeeze or feel. Maybe don’t put the cat in the box though!

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Emergency Kit

Muscle Relaxation

When we have feelings that are really strong and intense, our bodies get tensed up and clenched even without us noticing. If our bodies can relax, our brain gets the message that the danger has passed and that we are ok.

There’s a really cool routine that you can learn, that you can do without anyone even noticing. It’s called ‘muscle relaxation’ and it is a great Emergency skill to have in your box!

This film will coach you how to do, so it’s in your kit whenever you need it. 

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Emergency Kit

Coping with Nightmares

There are lots for all of us to get used to, and lots of things that we might be worried about. Even when we try not to think about them, our brains are very good at storing them up and this can come out in our dreams.

Nightmares are films and pictures that our brain plays at night to help us learn or work through things that are scary or overwhelming. When we wake up, it can feel scary and even feel real. If it happens to you, it’s good to have your Emergency kit nearby. Here’s what can help:

Breathe, practice your paced breathing, watch the video to remind yourself.

Stamp your feet on the ground and remind yourself where you are right now.

Reach out for your self soothe kit, that favourite toy, song, picture or smell.

Look around your room and name out loud what you see, smell and hear.

Rub your arms and legs or wrap yourself in your blanket, its good to feel the edges of your body and remember you are ok.

If you feel unsafe, it can also be good to go and speak to a trusted adult, even if you have to wake them up.

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Emergency Kit

Paced Breathing

If there’s one thing we always carry around with us that can help when we’re feeling distressed, it’s our breathing! When you your emotions are intense, our breathing becomes short and shallow. If we can slow it down and breathe deeply, it actually helps calm down the nervous system. It helps to feel more steady again and have a feeling of safety.

Here’s some great videos…

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Emergency Kit

Ice Challenge

If you ever get to the point when you are boiling over with anger or upset, there’s one thing that works every time. If you put something very cold on your face and hold your breath, your body automatically slows right down, as if you’d fallen into a frozen river. If you learn how to use it, it’s like the ‘999’ skill. Try it first when you’re feeling ok, and you’ll automatically know how to use it when you’re too stressed to think.

Before you take the challenge, make sure you have a few things ready. You’ll need to make sure you have ice-cubes ready from the freezer, a washing up bowl or the sink will do, a timer on your watch or clock and of course a towel…….you’re going to get a wet face and hair if you do it properly!

Step 1: fill the bowl with cold water and add the ice. Leave for 5 minutes to let it get really cold. The colder the water, the more you will feel the effect.

Step 2: set the clock for 30 seconds and have someone ready to time.

Step 3: Get ready to do the challenge…5….4….3….2….deep breath!…..1……and dive!

Step 4: Hold your face in as long as you can. If you have to come up to take another breath, just dive back in until you hear the timer.

Step 5: Nice job! You did it. Find a chair and hold your face in the towel to dry off. Now sit up straight and notice the sensations you feel in your body.

Step 6: Get another member of your family to take the challenge too!

Remember: when you hold your breath and dive into cold water, you trigger the ‘mammalian dive reflex that happens to all mammals. This is a natural response that slows down our heart rate.

Other ways you try:

  • Place a cold pack from the freezer over your eyes, temples and cheeks.
  • Have a frozen wet flannel, or bottle of water in the freezer ready to use when needed, or even use a bag of frozen peas on your eyes, temples, and cheeks
  • Or take a cold shower – GIVE IT A GO!!
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Safety Kit

Den Design

We’re hoping you’ve built your den by now, how’s it looking? Let’s turn to what happening on the inside…….of both you and the den! What we mean is that during these times when everything feels different and uncertain, it’s good to be surrounded by things that can help.

We want to decorate and furnish the den with things that can be healthy distractions or can make things feel a little easier. 

Here’s our Den Design Checklist. You’re Den can change into many different spaces throughout the day:

The Games Room

If you are feeling low and you feel like just curling up and hiding away, we know it can be good to ‘do the opposite’. Play your favourite computer game or watch a film that gets you on the edge of your seat. You’ll want to have all your favourite activities close to hand for when you feel the need to change how you’re feeling.

Den Furnishing

What needs to go in your Den? Think about how you like to feel. A blanket to curl up in, something soft to lie down on, something to lean against when you’re doing things or playing games. You don’t need to reorganise the entire house, just borrow a few items to get it properly equipped!

The Library

What’s around the house that you like reading or flicking through? If you’re having a difficult day and your feeling sad, it will help to read or watch something that creates other emotions. A thriller or adventure story would be a great thing to focus on, but keep a selection so that you have something to focus on when you’re feeling many different ways.

The Shed

Well if adults can have their place to make things, then so should we!

The den can become your space to make things for yourself but also for others. Keep your creative stuff in a box, gather some paper and think about the cards, pictures and messages that you can create for others. It really does help to focus on helping others get through the day with your creations

Den Decoration

The rainbow pictures that we see around really affect our mood. They give us hope and the colours uplift us. You can make one just for your own den, but you can also surround yourself with pictures of animals, people, friends, places that make you feel good!

Den Noticeboard

We can’t plan what we’ll be doing for certain in the future, but we can keep a list of things we definitely want to fit into our next few days. You can make a noticeboard using anything from an old piece of cardboard, to clothes pegs for attaching reminders of the ‘things to do’.

The Office

When you’re having to stay inside, it can be distracting to try and do your school work. The Den is  a good place where you can focus on what you’re doing. 

Den Signs

Let’s start by thinking of the basics: ‘This is MY den’, ‘Visits by Appointment Only’, ‘Do not disturb’, ‘Entrance this way’. You can also have signs that are there to encourage you. We all need some of that at the moment! ‘You will make it through!’, ‘There’s always a rainbow after the rain’.

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Parents Center

How to use this resource?

It’s about thoughtfully creating the time & space to keep your child informed, support their understanding and regulation of different emotions and to keep you feeling connected as a family in the limited time you may have together at the moment.

This resource site is designed to be straightforward and easy to access. It includes activities for you to do with your child/children and also for other caregivers to do with them whilst you are at work to then share with you when you are home.

Our resources will centre around the themes of Information, Regulation and Connection so you can be directed to the activities most needed for your child/children at any given time.

We’ve taken the stress out of looking things up – here is where you can find key information, signposting and tips for supporting your child through this confusing and unsettling time.

There are activities for children  aged 5-9 and 10-13, and for a wider sense of community there will be a weekly challenge and a collage wall for displaying your creative pursuits where you can view and comment on other families efforts too!

All comments are moderated to keep this a safe space for all the family to enjoy.

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