Presented by Marcia Miller, ERYT-500, CYT
Children and youth involved with multiple and complex social-support systems, and their families, often experience traumas across multiple levels, including developmentally, familially, and systemically. The compassionate and close contacts by our system-of-care providers naturally risks high levels of secondary traumatic stress (STS). Ultimately, STS may represent the biggest threat to the well-being of our system-of-care workforce. Providers, and the systems that support them, will likely greatly benefit from strategies to identify and implement skills to buffer exposure to STS. Our centers are committed to connecting providers to effective and realistic ways to build worker resiliencies and increased self-care to decrease STS. While there are many ways to combat toxic stress, a very old and proven strategy is available to everyone through guided movement, breathing and mindfulness. And as the pressures of time also contribute to the building of daily stressors, Marcia Miller, a Certified Yoga Therapist, has created a series of self-care videos that are just three to nine minutes each! We urge you to view – and take advantage – of these quick videos as Marcia guides us through some easy, effective yoga practices to support us in decreasing the impact of STS and moving toward our best selves.
Chair Yoga for Energy and Restoration https://youtu.be/DkFGDk313hY
This 9 minute practice is simple enough for anyone who can sit in a chair and powerful enough to impact your ability to focus and relax in the middle or at the end of your day.
Tense and Release https://youtu.be/aArn9jkxQVg
This 5 minute practice can help manage stress, especially when you don’t have time or can’t get to exercise. It will leave you feeling refreshed and relaxed. This practice can be done sitting or lying down.
Legs Over a Chair https://youtu.be/KOQaMQ2Q5II
This 8 minute video is the practice to use when you are exhausted or have been standing all day. It is the simplest and most restful way to de-stress. It provides a boost to the immune system. You can do this lying down on the floor with your legs over the seat of any chair, or you can lie down in bed and stack pillows under your legs so they are elevated. Great any time of the day, it is especially useful at the end of the day and perfect right before bed.
Shaking to Relieve Stress and Trauma https://youtu.be/KpBqBIMZiww
This fun practice is a great way to deal with anxiety and any triggering from trauma. Practice with kids and pets for the most fun. Though it looks a bit silly, this practice is truly life-enhancing and can be done daily for maximum effect. Shake off your tensions!
Discover Your Inner Resource https://youtu.be/DfHxoFPEVzc
This 7 minute meditation practice is designed to help you settle your nervous system through memory or imagination of a time or a place that you have felt settled and at ease. Using all the senses, your brain will make new or stronger pathways to feel at ease, even in the midst of chaos. The more your practice, the easier it is to step right into the calm. A great tool for ending or starting your day.
Breath of Joy https://youtu.be/H1K2kiTnlX0
There is much research to show that we can use the breath to help regulate our nervous systems. This 4 minute practice is a great one for anxiety or lack of focus. It’s better than a coffee break because it leaves you feeling both energized AND relaxed. Great to do in the middle of the day when you need to settle yourself or just feel more alive and relaxed.
SOCOhio.org is presented by The Center for Innovative Practices (CIP)
and the Child and Adolescent Behavioral Health Center of Excellence (CABH COE)
Part of the Begun Center for Violence Prevention
at Case Western Reserve University’s Mandel School of Applied Social Services
Campus Location: 11235 Bellflower Road Room 375 | Cleveland, OH 44106
Mailing Address: 10900 Euclid Avenue | Cleveland, OH 44106-7164
Telephone: 216-368-6293 | email: pxm6@case.edu
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