Everyone feels overwhelmed sometimes. Having a few simple calming strategies can make it easier to slow down and think clearly.

Box Breathing

Try this simple breathing pattern:

Breathe in for 4 seconds.
Hold for 4 seconds.
Breathe out for 4 seconds.
Hold for 4 seconds.

Repeat several times.

This can be helpful before a test, during an argument, or whenever your body feels tense.

5–4–3–2–1 Grounding

When your thoughts are racing, use your senses to bring your attention back to the present moment.

Find:

5 things you can see
4 things you can feel
3 things you can hear
2 things you can smell
1 deep breath

... and repeat as needed.

Take Five Breathing

Great for younger students.

Hold up one hand.

Use the finger of your other hand to slowly trace your fingers.

Trace up: breathe in.

Trace down: breathe out.

Continue until you have traced your entire hand.

Different strategies work for different people.

Try a few and discover what helps you.

Healthy Coping Ideas

• Take slow breaths

• Go for a walk

• Stretch

• Listen to music

• Draw or color

• Read

• Write in a journal

• Spend time outdoors

• Play with a pet

• Exercise

• Talk to someone you trust

• Take a break from your phone

• Practice gratitude

• Take a shower or bath

• Organize your space

• Do something creative

• Spend time with people who make you feel supported

A good coping strategy helps you feel better without creating another problem.

All emotions serve a purpose.

Feeling:

Happy can tell us that something is going well.

Sad can tell us that something matters to us.

Angry may tell us that something feels unfair or wrong.

Worried may tell us that we feel uncertain or unsafe.

Embarrassed can help us recognize social situations.

Proud can remind us that our effort mattered.

There are no "bad" feelings.

What matters is learning how to respond to them in healthy ways.

Stress is a normal response to challenges.

A little stress can sometimes motivate us. Too much stress, however, can make it difficult to concentrate, sleep, learn, or enjoy everyday activities.

Signs of Stress May Include

• Trouble concentrating

• Irritability

• Headaches or stomachaches

• Difficulty sleeping

• Feeling overwhelmed

• Racing thoughts

• Avoiding things

• Feeling tense

• Becoming unusually emotional

Things That Can Help

• Break large tasks into smaller steps.

• Write down what is worrying you.

• Talk with someone.

• Get enough sleep.

• Move your body.

• Take breaks.

• Limit caffeine.

• Practice breathing exercises.

• Focus on what you can control.

If worry is interfering with school, sleep, relationships, or everyday life, consider talking with a counselor or another trusted adult.

Everyone feels sad sometimes.

Sadness may happen because of disappointment, conflict, loss, loneliness, stress, or sometimes for reasons that are difficult to identify.

Healthy responses may include:

• Talking with someone you trust

• Staying connected to friends and family

• Maintaining routines

• Getting outside

• Exercising

• Doing something you normally enjoy

• Getting adequate sleep

• Asking for support

If sadness lasts for an extended period, becomes overwhelming, or begins affecting everyday life, it is important to talk with a trusted adult or mental health professional.

Anger itself is not a bad emotion.

It often tells us that something feels unfair, frustrating, or threatening.

The goal is to learn how to respond without hurting ourselves, other people, or relationships.

When You Feel Angry

1. STOP

Don't react immediately.

2. BREATHE

Give your body time to calm.

3. THINK

What happened?

What are you really feeling?

What choices do you have?

4. CHOOSE

Choose a response that helps solve the problem rather than making it bigger.

School can sometimes feel overwhelming.

Assignments, tests, grades, activities, and deadlines can add up quickly.

Healthy academic habits include:

• Using a planner or calendar

• Starting assignments early

• Breaking large projects into smaller steps

• Asking teachers for help

• Studying in shorter, focused sessions

• Taking breaks

• Keeping a consistent routine

• Sleeping instead of staying up all night studying

Remember:

Your grade is information about your performance on something. It is not a measurement of your worth as a person.

Sleep affects nearly everything:

• Mood

• Concentration

• Memory

• Learning

• Athletic performance

• Stress

• Immune function

Healthy sleep habits include:

• Keeping a consistent bedtime

• Limiting screens before bed

• Keeping phones away from the bed when possible

• Avoiding caffeine late in the day

• Creating a calm bedtime routine

• Keeping the room dark and comfortable

Students who are chronically tired often have a much harder time managing stress and emotions.

Technology can help us learn, communicate, and stay connected.

It can also create stress.

Social media may lead people to compare their everyday lives with someone else's highlight reel.

Healthy digital habits include:

• Taking breaks from social media

• Keeping phones away during sleep

• Unfollowing accounts that consistently make you feel worse

• Avoiding arguments online

• Thinking before posting

• Protecting personal information

• Spending time with people face-to-face

• Remembering that not everything online is accurate or realistic

Ask yourself:

Do I control my technology, or does my technology control me?

Healthy relationships should help you feel:

• Respected

• Safe

• Valued

• Supported

• Able to be yourself

Healthy relationships include:

1. Respect

Both people matter.

2. Communication

People can talk honestly without fear.

3. Boundaries

Everyone has the right to say what they are and are not comfortable with.

4. Trust

Healthy relationships do not require constant monitoring or control.

5. Independence

You should still be able to have your own friends, interests, and goals.

If a relationship makes you feel afraid, controlled, isolated, pressured, or constantly unhappy, talk with someone you trust.

Confidence grows through experience.

It does not mean thinking you are perfect.

It means recognizing that you can:

• Learn

• Improve

• Make mistakes

• Try again

• Ask for help

• Handle challenges

Try replacing:

"I'm terrible at this."

with:

"I'm still learning this."

Instead of comparing yourself to someone else, compare yourself to where you were yesterday.

A growth mindset means believing that abilities can improve through effort, practice, feedback, and learning.

Instead of:

"I can't do this."

Try:

"I can't do this yet."

Instead of:

"I failed."

Try:

"What can I learn from this?"

Mistakes are not proof that you cannot succeed.

They are part of learning.

Self-care is not simply relaxing or doing something fun.

It means regularly doing things that help you remain physically and emotionally healthy.

Self-care can include:

• Getting enough sleep

• Eating regularly

• Exercising

• Spending time outside

• Taking breaks

• Maintaining friendships

• Setting boundaries

• Asking for help

• Making time for hobbies

• Saying "no" sometimes

• Keeping medical appointments

• Limiting unhealthy stress

Self-care isn't selfish.

It helps us function better in every part of life.

Sometimes one of the simplest wellness strategies is getting outside.

Fresh air, movement, and natural surroundings can provide a break from schoolwork, screens, and everyday pressures.

Try:

• Walking

• Hiking

• Playing outside

• Gardening

• Riding a bike

• Sitting outside while reading

• Walking the dog

It does not need to be complicated.

Physical activity can support both physical and emotional wellness.

You do not have to be an athlete.

Movement can include:

• Walking

• Dancing

• Biking

• Playing outside

• Strength training

• Sports

• Yoga

• Hiking

• Playing with your children

• Yard work

Find something you actually enjoy.

Our bodies and brains need fuel.

Skipping meals, not drinking enough water, or relying heavily on caffeine can affect concentration, energy, and mood.

Healthy wellness habits include:

• Eating regular meals

• Drinking water throughout the day

• Eating a variety of foods

• Avoiding excessive caffeine

• Paying attention to how your body feels

The goal is not perfection.

It is consistency.