Mentor Resources
Regulating Your Nervous System & The Window of Tolerance
In this post you will find links to the following resources:
Introduction: Zoom Recording & Eulanda’s Presentation Slides
Articles and exercises to support the Window of Tolerance.
Videos explaining the Window of Tolerance.
Recommended Books
Interesting instagram accounts to follow.
1. INTRODUCTION: Zoom recording & eulanda’s presentation slides
“Developed by Dan Siegel, a Clinical Professor of Psychiatry, the Window of Tolerance describes the best state of ‘arousal’ or stimulation in which we are able to function and thrive in everyday life.
When we exist within this window, we are able to learn effectively, play, and relate well to ourselves and others. However, if we move outside of our window we can become hyper-aroused or hypo-aroused.”
2. Articles & exercises to support the Window of Tolerance.
Find out more about the Window of Tolerance by clicking on the links below:
Understanding the Window of Tolerance and How it Affects You by Anthony from Mind My Peelings.
The Window of Tolerance: How to Better Handle Stress by Dr Neff.
The Window of Tolerance: Supporting the wellbeing of children and young people by Government of Jersey
Please note, we are not affiliated with any of the above articles. We have included them here because they had practical exercises and / or informative diagrams and graphics.
3. VIDEOS EXPLAINING THE WINDOW OF TOLERANCE
4. RECOMMENDED books
If you would like to delve deeper into the this topic, below are some books by thought leaders on this important topic.
Waking the Tiger by Peter Levine
The Body Keeps the Score by Bessel Van Der Kolk
in an Unspoken Voice by Peter Levine
5. INSTAGRAM ACCOUNTS TO FOLLOW
Bessel van der Kolk MD - @thebodykeepsthescore
Dr Peter Levine - @drpeterlevine and @somaticexperiencingint
Jessica Maguire - @repairing_the_nervous_system
Dr. Linnea - @healyournervoussystem
Kristen - @youareluminou
Key Dates, Zoom Links & Recordings for Mentors
Below are the Key Dates for the March 2023 Program. Please note the following:
A copy of the recording will be available 48 hours after the live call.
All the events below are listed in Eastern Time (ie. New York). If you are not on Eastern Standard , we highly recommend you work out the timezone conversion using this link: https://www.timeanddate.com/worldclock/converter.html
If for, whatever reason, you can’t make one of the events, please let us know by emailing hello@nurturedheartfoundation.org.
If you miss a Community Event, please watch the recording so you are up to date with the program. It’s highly likely your Mentee was on the call and it would be great if you know what Eulanda has spoken to them about that month.
UPCOMING EVENTS:
APRIL
(ii) Mentor Support Q&A - Optional
Thursday April 20th, 7pm EST (60 mins)
https://us05web.zoom.us/j/88413271910?pwd=OUlKK1FlZERlVmNQemJER0NSWEV1QT09
Meeting ID: 884 1327 1910
Passcode: Mentors
MAY
(i) Community Event “Setting Boundaries and Saying No”
Monday May 1st, 7pm EST (60 mins)
https://us05web.zoom.us/j/82753104918?pwd=R0gvSTczekdZa0hnbUdjdzF0VEJ5Zz09
Meeting ID: 827 5310 4918
Passcode: Youth
(ii) Mentor Support Q&A - Optional
Thursday May 18th, 7pm EST (60 mins)
https://us05web.zoom.us/j/82258881735?pwd=SUJPUkp0RlIxS1hoT2o1eXVXMTdZdz09
Meeting ID: 822 5888 1735
Passcode: Mentors
JUNE
(i) Community Event: Closing Ceremony
Monday June 5th, 7pm EST (60 mins)
https://us05web.zoom.us/j/84115537872?pwd=cU9IVm1NVytVMkxhdms4UXp1K281UT09
Meeting ID: 841 1553 7872
Passcode: Youth
PAST EVENTS & RECORDINGS:
FEBRUARY
(i) Training for Mentors with Eulanda Thorne
Monday February 27th, 7pm EST (90 mins)
WATCH ZOOM RECORDING*: https://us06web.zoom.us/rec/share/GCJj2oGbB7v6l7PZxP3BlJu-uWNxqK7Mdv6VPYMCnjxMlchjvDsitJic_xpKzK-9.v5_ip1ybJ7EzQxag
Passcode: D@&Qk04h
*Please note: Eulanda did a couple of 'connection exercises' at the beginning so we suggest starting the video at about 15 minutes in if you are short on time. The Q&A at the end also had some really great questions. Enjoy!
MARCH
(i) Community Event: Opening Ceremony & Setting Intentions
Sunday March 5th, 7pm EST (60 mins)
WATCH ZOOM RECORDING:
https://us06web.zoom.us/rec/share/btHgzDifuS9gytlYszI1-iUwDyctJLUsX-osf0_4B67KAkVfJFJRlv_X9P_QJ0WG.MBrx8gzo4IBl8QsG
Passcode: Vjx58d.9
(ii) Mentor Support Q&A - Optional
Thursday March 23rd, 7pm EST (60 mins)
WATCH ZOOM RECORDING:
https://us06web.zoom.us/rec/share/xa05DjggAu2L_rZXxksMehEajbFrAg5HutZ6wEqd3GpKrvdE6kDBSFACDzXhLHAJ.crwl9eRfYVSSidEr
Passcode: @KR1+K@Y
APRIL
(i) Community Event: Regulating our Nervous System
Monday April 3rd, 7pm EST (60 mins)
Unfortunately due to Zoom’s technical upgrade, this session was not recorded properly. We have created a page with resources relating to Regulating the Nervous System and The Window of Tolerance.
https://www.nurturedheartfoundation.org/mentor-resources/window-of-tolerance
SARAH Process* (with downloadable images)
We are sure this is a process you are likely already familiar with but it is always nice to have a reminder.
S - What I see, hear and sense is ...
A - What I appreciate about this is ...
R - What that reveals to me is ...
A - You are/I am ...
H - Breathe that into your heart
*The SARAH Process comes from Innerwealth Coaching designed by Howard Glasser and The Nurtured Heart Approach.
Download the SARAH Process onto your phone for easy access.
On your phone, hold your finger on the image and then select “Save to photos”.
Fun Instagram Accounts for Mentors to follow
Although not everyone is on Instagram, we have compiled a list of fun accounts to follow just in case you are on Instagram.
Please note we are only affiliated with the Nurtured Heart Institute and are not connected to any of the other Instagram accounts below. These are for personal inspiration, enrichment and educational purposes only and no substitute for therapy or medical care. Please seek the advice of relevant health professionals.
THERAPY & SELF CARE
@nurturedheartinstitute - The Nurtured Heart Institute official account
@internalfamilysystems - Official Account for IFS (Internal Family Systems)
@the_ordinary_sacred - Easy to understand exercises and content (Internal Family Systems and non-violent communication)
@doctorramani - The number one resource in her field (navigating narcissism)
@jeanpsychologist - Inner Child parenting (perfectionism, trauma).
@mrchazz - A great guide on how to manage emotions, and not repeating parental mistreatment (breaking generational cycles)
HEALTH & WELL-BEING
@rooted.life.wellness - A great resource to deal with stress (natural remedies)
@tim.spector - Healthy eating, understanding what your body needs (gut health)
@ptforwomen - A great resource for exercises around pelvic health.
@myomoves - A great resource around Myofunctional therapy (breathing, tongue tie release)
@drstevenlin - A great resource for tooth decay, dental hygiene (functional dentist)
@doc.talks.detox - Tutorials for lymphatic drainage.
@nicole.bendayan - Understanding your cycle, your body (menstrual health)
MENTAL HEALTH & LEARNING CHALLENGES / Productivity
@nytherapist - Regulating emotions, especially anxiety.
@lifesprettywild - Strategies around ADHD and productivity.
PARENTING
@imperfect.parent - A great resource around the challenges of parenting.
@janetlansbury - Godmother of authoritative parenting.
@wholefamilyparenting - Respectful parenting advocate.
@parenting.resilience - Great examples around parenthood and IFS (Internal Family Systems)
@monadelahooke - Brain Body parenting (Child Psychologist)
@jes_martini - A great resource for respectful parenting.
random stuff
@parrotkindergarden - Parrots that communicates using a tablet.
Suggest an IG Account
If you have an Instagram Account you would like to share, please click on the link below and fill out the form.
Youth Mentoring Program Standards
Code of conduct:
I agree to abide by the following Program Standards:
Meet with my mentee twice a month for 1 hour during the 12-week mentoring program (via the online platform or telephone)
Communicate regularly with my mentee (via the online platform or telephone).
Provide feedback on how the meetings went via the online platform, email or telephone.
REPORT PROBLEMS TO NURTURED HEART FOUNDATION
If there are any problems, concerns or issues (or sensitive information that needs to be discussed), reach out to the NH Foundation directly hello@nurturedheartfoundation.org
NO HATE SPEECH OR BULLYING
Degrading posts will be removed & program participation revoked. We have no tolerance for racism, discrimination, bigotry, hate speech. Email hello@nurturedheartfoundation.org - The NHF team will handle it.
LANGUAGE MATTERS
Please refrain from using profane or inappropriate language – any vulgar or inappropriate language will be promptly deleted, the offending user will be blocked from contact lists, and participation in the Nurtured Heart Youth Mentoring program may be revoked.
Please do not make disparaging comments or post images or text that reflects poorly or negatively on the Nurtured Heart Foundation. Please tag or post Nurtured Heart Foundation only in photos and posts that are directly related to the organization and its mission – unrelated content will be removed from our site immediately and the user may be removed from our followers and/or contact lists.
BE KIND, COURTEOUS & RESPECTFUL
We cultivate a safe space and will remove posts or revoke participation rights of anyone we determine disruptive. Don't belittle, criticize, question people's decisions or judge. Kindness is the rule.
BE RESPONSIBLE FOR THE ENERGY YOU BRING
Keep it positive and uplifting. Avoid rants, they're draining (on you and others). That doesn't mean you can't share what's going on. Just do it conscientiously. Posts we determine disruptive will be removed. If you have a customer service issue and need help from our team, please reach out to us privately via email at hello@nurturedheartfoundation.org and allow us to address the issue. We are MORE than happy to assist you with anything you need!
First Meeting Checklist for Mentors
Use this checklist as a guide and feel free to adapt it so it sounds and feels like you.
IF YOU HAVEN’T ALREADY:
Check out your mentee's profile..
See what their hobbies and interests are.Send through a quick intro via Mentorloop chat.
Give them a bit of background on who you are to break the ice.Ask them to introduce themselves.
If they haven't already, ask them to share a bit about themselves.Consider your own experience and strengths
Have a think about what you can bring into this relationship.
Consider what you want to get out of this relationship
Mentors can gain so many great things from being truly present for someone - mentoring is always a two-way street.
DURING YOUR FIRST MEETING:
Set the parameters
Get the housekeeping out of the way early. Schedule your 2 x month meetings.
Introductions!
Give your mentee a more in-depth overview of your experience. Share transparently about your journey.
Why are you here?
Let your mentee know why you're offering your time and how it adds value to your life.
Make sure you're listening
Make sure you come away with a clear sense of what your mentee is experiencing.
AFTER YOUR FIRST MEETING:
Review and reflect
Consider what you discussed, review your mentee's meeting wrap-up and send some additional feedback if applicable.
Share some resources
Now that you have some idea of what your mentee wants and needs, share some relevant blogs or podcasts to get them started.
Encourage your mentee to schedule your next catch up
If your mentee hasn't tried to schedule or confirm your next meeting after a few days, they might be feeling a bit shy - reach out!