Students, if you have problems sleeping during the time you are experiencing anxiety or insomia because of racing thoughts that prevent sleep during bedtime. Ms. Tonya the head instructor, created a 8-hour soothing nature video with white noise rain sounds to help you fall asleep within 5-minutes to get 8-hours of sleep at night. Type in Relaxing Study and Sleep Music@spokenwordplay-studymusic to find Spoken Wordplay Podcast YouTube Channel and click the subscribe, like and share buttons then click on the video called " Ambient White Noise Sounds to improve ADHD Sleep, Focus, Behaviors, Memory, Reading & Writing Speed." Students, I would like to share with you 2 out of 5 positive I Am Affirmations to say to oneself looking in the mirror from Season 4 full episode 11 called " Self-Esteem and Focus Affirmations & Meditation" to help boost your confidence and focus level. I thank you students for your monthly support.

Welcome students to your first semester of back to school activities at Spoken Wordplay Podcast. I am your chosen head instructor Ms. Tonya Michelle Wilkerson, speaking from the heart with a motivation message. The month of October is recognized as National Adult attention-deficit/hyperactivity disorder Awareness Month known as ADHD. So, in support of your mental, social emotional & physical health and wellbeings

Here are several Self-Regulation Strategies to help manage your emotional thoughts and behaviors to suceesfully achieve your daily goals.

1. Identify and Label your emotions of handling frustration, disappointment, or embarrassment without reacting impulsively.
2. Delay reactions by calming yourself down before responding to help control your behavior after an exciting or upsetting event and staying focused on a task.
3. Practice calming techniques by taking deep breaths, count to ten, or take a walk to manage an intense emotion.
4. Adjust your expectations of being flexible and adapting to changing circumstances by practicing being aware of your thoughts and behaviors that may lead to breaking your own standards.
5. Develop a plan using behavioral strategies to identify your emotions and learning to let painful feelings go.
6. When problem solving use deep breathing or counting to 10 strategies to regain control before reacting.

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