Coping Strategies

Relaxing your body

1. Begin by tensing and relaxing your muscles
2. Squeeze your fists
3. Make your legs stiff like boards.
4. scrunch up your face.
5. Keep your body tight while you count to 5 in your head.
6. Relax your whole body by letting your muscles go loose while blowing out.

Belly Breathing

1. Breathe in through your nose slowly (about 3 seconds).
2. Feel the breath going all the way down into your belly.
3. Blow out through your mouth slowly (about 3 seconds).
4. Feel the tense air leaving your body.
5. Feel your shoulders relax.
6. Repeat 3-5 times.

Relaxing your mind

• Think of a memory that makes you feel really good inside.
• Remember as many details as you can.
• Were there people there?
• What did you see? What did you hear?
• Were there smells involved?
• Could you taste anything?
• What could you touch? What did you feel?
• Do this every day to keep your mind calm and clear.

Use good body posture

• face the person
• head and shoulders back
• look the person in the eye
• say what you need in a firm, clear voice...gentle not grouchy, using an "I" message

"I" Message

• I feel...
• when you...
  • because ...
• I need OR I want ...

This can be done inside or outside

Look around you and name...

• 5 things you can see
• 4 things you can hear
• 3 things you can touch
• 2 things you can smell
• Name 1 feeling that you are feeling

• Notice that your mind is wandering
• Refocus your attention by listening with your eyes and ears
• Repeat what the teacher says in your mind.
• Write notes or doodle notes about the topic
• Stay involved in the discussion
• Use self talk to stop sounds from distracting you.
• Keep your desk clear except assignment and pencil
• Break up tasks into small chunks

• Stand up and assertively say “No”!
• Walk away or offer to walk away with the person being bullied
• Go get help
• Offer to walk with the person to an adult
• Stay in a group. There’s strength in numbers.
• Go do something else with the person.
• Use humor
• Agree that it “could be” true.
• Avoid the problem person, area, or situation
• Include everyone

All about me …

My feelings …

Other’s feelings ….

I wish …

5 things that were good today …

10 things I’m grateful for …

My future dreams…

Someone that I would like to help … and how it worked out

5 things I’m good at …

My favorite things …

I like myself because …

I am happy when …