"Cool Down" Strategies
Introduce students to three simple strategies to reduce anxiety and stress.
Ages 8-10 / 15
min Activity
Objectives
- Practice mindfulness strategies that foster feelings of safety and peace and can be completed discreetly at their desks
- Reflect on times when they feel overwhelmed and which strategy could be most effective during these moments
Supporting Research
Researchers have found that practicing yoga significantly improved emotion regulation in adolescents, especially during periods of increased stress. This activity aims to foster students’ self-care by introducing strategies to feel better and more focused when they feel overwhelmed.
To learn more about this skill, and how it promotes students’ healthy growth and the development of empathy, please check out our Empathy Framework.
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Instructions
- Introduce students to the “Cool Down” strategies by explaining: “Everyone feels overwhelmed sometimes - maybe it’s because we have a big exam coming up, or we’re in a new environment or place that’s unfamiliar to us. When we feel overwhelmed, it’s important to have some strategies that help us feel better. Today, we’re going to practice three ways to “cool down”. The best part is that we can do them quietly at our desks if we need a moment to rest without anyone noticing.”
- Model and practice the following strategies together:
Hand Tracing
Place one hand on your leg or on a table. Then, use the pointer finger on your other hand to trace up the thumb as you slowly breathe in, and trace down the thumb as you slowly breathe out. Continue to trace each finger as you breathe slowly, and notice how you feel. If you want to keep going, try tracing your other hand as you take some more deep breaths.
Twist
Sit up tall in your chair, and breathe slowly as you twist your upper body. Take a moment to observe what’s around you. Then, still breathing slowly, return to the middle and twist to the other side. Take another moment to look around, and notice how you feel.
Head on Desk
Gently rest your head, either by using one hand to support your forehead, or resting your head on both hands on top of your desk. Breathe slowly, and notice the warmth and soft pressure from your hand. If you feel comfortable, close your eyes as you rest. When you’re ready, lift your head and notice how you feel.
- Afterwards, ask students if there was a strategy that was particularly effective for them, and when they might consider using this strategy (e.g., when they feel worried about a presentation).
Remind them that they can use these strategies when they are feeling overwhelmed, and distribute a copy of the “Cool Down” cards to each student as a reference for the future.