Virtual Calm Room
Sometimes, difficult thoughts or feelings can get in the way of you doing the things you want to do. It happens to everyone! If you are experiencing these, it can help to choose activities that can be calming. Try out all of these options and see what works for you. Remember, the best self-care routine is the one you actually practice!
Self-Care
Self-care is the practice of doing things that help you feel relaxed, energized, or in control. It is likely that you already do some of these practices! Here are some ideas; anything safe and adult-approved that helps you feel better can be an option for you, too.
Mental Self-Care
Avoiding drama
Saying "no" when someone asks you to do something outside of your values
Taking the word "should" out of your vocabulary
Taking a nap after school
Challenging your negative thinking
Doing routines a little differently
Rearranging your room
Creating a healthy wake-up ritual
Scheduling "me time" for yourself
Rewarding yourself for completing small tasks
Trying out a new game
Learning a new skill
Decluttering or saying goodbye to unwanted belongings
Creating a self-care plan
Unplugging from screens for an hour
Emotional Self-Care
Allowing yourself to fully feel and express your feelings in a safe and appropriate environment
Asking friends to give you positive feedback
Choosing to only saying positive, constructive things
Paying attention to your breathing
Connecting to your spiritual or religious beliefs
Writing in a journal or notebook
Giving your time and attention to help others
Unfollowing or muting others who say negative things in your social media
Cleaning your room or work area
Noticing your thoughts without judgment
Revisiting happy memories
Identifying your feelings
Listening to relaxing music or nature sounds
Joining an extracurricular activity with an adult's help
Signing up for counseling or therapy with an adult's help
Physical Self-Care
Getting up and doing a stretch
Making sure to get enough good quality sleep
Breathing deeply
Drinking more water
Getting physical exercise in whatever way works for you
Going outside and spending time in the sun
Practicing yoga or mindful stretching
Taking a quick, 10-20 minute nap
Walking your dog
Dancing to your favorite song
Eating a variety of colorful, natural foods
Limiting your caffeine intake
Turning off "blue screens" (TV, phones, computer) at least an hour before bed
Going for a run
Trying out for a school sport
Meditation & Mindfulness
Meditation is an intentional practice of watching your thoughts and feelings without judgment. When you notice your mind wander, congratulate yourself for noticing, and then nonjudgmentally return to watching.
Mindfulness is paying attention during your everyday activities and returning to paying attention when you notice you are lost in thought. You can practice mindfulness while brushing your teeth, in class, or even while running!
There are many iPhone and Android apps that can help guide you through the meditation process. Find more apps for wellness here!
Yoga
Yoga includes physical exercise, but it's also about life balance. Training your mind, body, and breath — as well as connecting with your spirituality — are its main goals. Try some of these gentle stretches or more advanced practices and see if it works for you!
Calming Videos
Sometimes, our brains just need a break. If it's the right time, take a few moments for yourself and watch one of these calming videos. See how you feel before and after you watch them!
When to Ask for Help
For some people, practicing self-care isn't enough. Sometimes, difficult thoughts, feelings, or experiences make it necessary to ask for help. Students, talk to an adult if you are struggling with:
Intrusive thoughts that make you uncomfortable
Feelings that you can't cope with
Behaviors that might get you in trouble
Behaviors that are unsafe
Behaviors that you can't seem to control
Someone is hurting you or making you feel unsafe
You are hurting yourself, someone else, or property
It is a good idea to start talking with an adult that you live with. You can also reach out to the school for help. We're here for you!