Tools for Teens: Stress Management and Emotional Resilience

Live Online Eight Week Course

Kim Armstrong, Kara-Lee Ruotolo, Tai Velasquez

About this Event

Based on the evidenced-based curriculum of Mindful Self Compassion, the Mindful Schools curriculum, and principles of positive psychology; this 8-week experiential program for teens provides practices and tools to manage stress, increase feelings of happiness and well-being, and promote emotional resilience. In each weekly session, we will discuss concepts related to well-being and do a variety of practices, including mindfulness practices, intentional movement, and creative projects. 

We will also learn practical skills you can use at any moment to help when feeling stressed and overwhelmed with emotions. Research suggests that participation may reduce depression and anxiety in teens and may positively impact engagement and academic performance. This class is designed for teens, ages 14-18, and is taught by three women who have worked with experience working with adolescents. They have experienced seen /(experienced) the power of mindfulness and compassion personally and in support of the well-being of youth. 

Course Outline 

  • Week 1: What is Mindful Self-Compassion?
  • Week 2: How do we practice paying attention on purpose?
  • Week 3: How can we bring in more kind thoughts versus self-criticism? Why do this anyway?
  • Week 4: What is Self-Compassion anyway? Is it selfish?
  • Week 5: How do Self-Compassion and Self-Esteem differ?
  • Week 6: How do we live more fully?
  • Week 7: How can we work to better manage difficult emotions?
  • Week 8: How do we find more gratitude in life?

100% of teens who last took the course indicated that they had some or significant improvement in their stress levels or mood. Here is what a few teens have said about the program:

“I am more in tune with myself.”

“I can see that I’ve been able to be more self-compassionate and just feeling better about myself. When I started this class, I was kinda at a low point and really just needed all the support I could get and now I’m doing the best I have in months.

“I have actually been better at dealing with stressful events that are outside my control.”

“It is really good at providing a lot of different concepts and practices that you can use in your everyday life.”

8-week live online course on Sunday evenings 
March 14, 2021 – May 16, 2021 (no class April 4 and May 9)
Parent Guardian Orientation Date: March 10, 2021, 6:00-7:00 pm
Parent/Guardian Check-In Date: April 14, 2021, 6:00 – 6:45pm

Scholarships Available

CCFW aims to promote well-being by making evidence-based mindfulness practices available and accessible to community members. We believe that mindfulness has positive implications for youth and their families. Therefore, we aim to provide mindfulness programs to families by removing possible financial barriers. If these fees are cost-prohibitive for your family, we invite you to apply for a scholarship.

About the Presenters

Kim Armstrong 1

Kim Armstrong

MA Psychology, MBA

Mindfulness practices have been transformative for Kim and she is Kim is enthusiastic about how these practices may help young people and adults develop a healthy foundation for positive living and well-being. Kim is a co-founder of Space Between, a non-profit that brings the research-based practices of mindfulness, intentional movement, and breathing to children, teens, educators, and families in WA. She has an MA in Psychology for children and adolescents, is a certified yoga teacher, and has trained with Mindful Schools, Next Generation Yoga for teens/kids, The Center for Adolescent Studies, Trauma-Sensitive Mindfulness, and more. Outside of teaching and working with teachers and youth, she enjoys being with her husband and three teenagers, reading, dancing, cooking, hiking, and being in nature.

Kl Headshot (1)

Kara-Lee Ruotolo

MEd, MHC, Mindfulness Teacher

Kara-Lee is passionate about her work with the non-profit Space Between which brings mindfulness to students, educators, and families in Seattle and around North America through virtual classes. She has a master’s degree in Education and Mental Health Counseling from Seattle University and is a certified children’s yoga instructor. She recently earned her Mindful Teacher Certificate through Mindful Schools and loves sharing these essential life skills and tools. When she is not teaching yoga and mindfulness Kara-Lee can be found in the garden, swimming, running along the lake with her husband, and enjoying living in the Pacific Northwest.

Tai Velasquez 1 (1)

Tai Velasquez

Chopra Center Certified Meditation Instructor

Tai Velasquez is a Chopra Center certified Primordial Sound Meditation instructor. Her greatest joy is helping people slow down, get still and find their inner compass. Tai has worked with children and youth from ages 4 to 20; some with documented disabilities, some who are justice-involved, and many in traditional educational institutions, sharing mindfulness exercises to assist them with self-regulation and present moment awareness. Tai is devoted to family, friends and causes that she believes in, with all relationships being reciprocal, loving and kind. She was raised in Seattle and lives in south Seattle with her family. Dark chocolate peanut butter cups and the sound of her son’s laughter bring her immense joy.