In this section, you may find some strategies that would be helpful for your child when managing different emotions/situations.
Managing Worry:
Try deep breathing: you can use box breathing, starfish breathing, belly breathing, or any other technique that you like. Click here for my favorites: Box Breathing and Starfish Breathing.
Try a grounding exercise: Sit with your feet planted on the ground and take three deep breaths. Then, look around you and list: 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you like to taste. To finish, take three more deep breaths.
Draw or write in a journal.
Listen to music.
Get some physical activity.
Spend some time outside.
Drink water.
Read a book.
Squeeze a stress ball.
Talk to a friend or family member.
Take a break from tech.
Managing Anger:
Count to 10.
Squeeze a stress ball.
Find a quiet space and visualize yourself in a calm, peaceful location.
Take a break.
Listen to music.
Watch a funny video.
Read a funny story.
Try deep breathing with the links under Managing Worry
Go for a walk.
Repeat a mantra (examples: you'll be okay, this is not forever, I can relax, etc.)
Stop talking and collect your thoughts instead.
Picture a stop sign.
Write about it in a journal.
Talk to a friend or family member.
Managing Sadness:
Talk to a friend or family member.
Allow yourself to feel sad. Cry if you need to.
Write or draw about your feelings.
Make a gratitude list.
Do a kind act for another person.
Plan a fun activity.
Take a walk.
Watch a funny video.
Spend some time in the sun.
Managing Time, Work, and Study Habits:
Use an agenda or an app to keep track of due dates and test dates. Refer to it daily.
Set aside 5 minutes every day to organize your workspace.
Set aside 5 minutes every day to review and update your agenda.
Fill in a monthly calendar with due dates and test dates. Refer to it daily.
Make a schedule that works for you and your family where you set aside time to do schoolwork every day when needed. Time spent doing work will vary depending on what work you have to do.
Set up a workspace in a quiet area of your home that has all of the supplies you need to work.
Use a binder or folders to separate your subjects.
When you have a large assignment or test coming up use your calendar to plan when and what you will study each day leading up to the due/test date.
Create a checklist for each work/study session and check off the tasks you do as you complete them. It's best to stick to one topic at a time.
Set aside some time each day to review what you learned that day.
A video on test prep structure to use with a study guide or practice test: Test Prep Structure
Create cue cards of important words or concepts using your study guide. Review those often for a few minutes at a time leading up to the test.
Pretend you have to teach a concept to someone else. This will help you to narrow in on what is important.
Complete any practice tests you are given.
Ask your teacher questions about anything you don't understand.