60 Second strategies ● 60 Second Strategies ● Count backward 10 to 01 ● 10- notice tension in muscles relax, break, take a break ● 9- Feel as air comes out breath out feel more & more relaxed ● 8- as you breathe say calm & peace over & over again ● 7- notice your surroundings ● 6- What can you see ● 5- What do you hear ● 4- What do you smell ● 3- If you notice tension- melt it away ● 2- You feel deeply relaxed now. Enjoy the relaxed feeling ● 1- you are now relaxed right now. Enjoy the relaxed feelings. Know you can return at any time you need or want to ● ● Rate yourself. Write down what scale did you reach today ❖ During these times while we are at home think about creative ways on how to self-care, be safe and take care.
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60 Second strategies2- You feel deeply relaxed now. Enjoy the relaxed feeling 1- you are now relaxed right now. Enjoy the relaxed feelings. Know you can return at any time you need
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60 Second strategies● 60 Second Strategies● Count backward 10 to 01● 10- notice tension in muscles relax, break, take a break● 9- Feel as air comes out breath out feel more & more relaxed● 8- as you breathe say calm & peace over & over again● 7- notice your surroundings ● 6- What can you see● 5- What do you hear● 4- What do you smell● 3- If you notice tension- melt it away● 2- You feel deeply relaxed now. Enjoy the relaxed feeling● 1- you are now relaxed right now. Enjoy the relaxed feelings. Know you can return at any time you need or want
to● ● Rate yourself. Write down what scale did you reach today
❖ During these times while we are at home think about creative ways on how to self-care, be safe and take care.
Roll a
COPING
Skill
Breathe Stretch Paint Read Play with a pet Play a sport or
thumb wrestle
Count to 10 Try Yoga Watch a
movie
Dance Learn a new life
skill
Take a nap
no more than (15 to
30 minutes)
Smile/
Laugh
Listen to
music
Draw Sing Meditate or
chair yoga
Text a friend or
write a friend a
note
Talk about it Try
Mindfulness
Write in a
journal
Color Think about
your favorite
things to do
Call a friend
Ask for help Exercise Play a game
board
game
Take a
walk
with a
parent
Plan out your
next day
Visit a friend (ask
for permission)
*If you don’t have access to a dice, you may use your hands or create
numbers (1-6) on a piece of paper and then fold them, place then in a
container, or on the floor, then pick one up and see which number you
have. You may choose whichever coping skills in that row. These are
ideas for you to try in your time of need. You may also use a calculator.
Roll a COPING Skill
Breathe Stretch Paint Read Play with a pet Play a sport or thumb wrestle
Count to 10 Try Yoga Watch a movie
Dance Learn a new life skill
Take a nap no more than (15 to 30 minutes)
Smile/ Laugh
Listen to music
Draw Sing Meditate or chair yoga
Text a friend or write a friend a note
Talk about it Try Mindfulness
Write in a journal
Color Think about your favorite things to do
Call a friend
Ask for help Exercise Play a game board game
Take a walk with a parent
Plan out your next day
Visit a friend (ask for permission)
● If you don’t have access to a dice, you may use your hands or create
numbers (1-6) on a piece of paper and then fold them, place then in a
container, or on the floor, then pick one up and see which number you
have. You may choose whichever coping skills in that row. These are
ideas for you to try in your time of need. You may also use a calculator.
Emotional Wellness Activities for Students and Families
Title Grades/Audience Description Link
Calm - Let’s Take A Deep Breath
All Grades/Families Mindfulness Activities - Soothing meditations, stories, calm music, and more.
https://blog.calm.com/take-a-deep-breath
Brain Pop All Grades Brain Pop offers social and emotional videos that are being offered for free to all students while schools are closed.
https://www.brainpop.com
GoZen! Blog All Grades/Families GoZen! Blog offers suggestions, short videos, and other free resources on stress relief, anxiety, mindfulness, and resiliency.
https://gozen.com/blog/
Psychology Today article Families 12 mindfulness activities for kids