60 Second strategies● 60 Second Strategies● Count backward 10 to 01● 10- notice tension in muscles relax, break, take a break● 9- Feel as air comes out breath out feel more & more relaxed● 8- as you breathe say calm & peace over & over again● 7- notice your surroundings ● 6- What can you see● 5- What do you hear● 4- What do you smell● 3- If you notice tension- melt it away● 2- You feel deeply relaxed now. Enjoy the relaxed feeling● 1- you are now relaxed right now. Enjoy the relaxed feelings. Know you can return at any time you need or want

to● ● Rate yourself. Write down what scale did you reach today

❖ During these times while we are at home think about creative ways on how to self-care, be safe and take care.

Roll a

COPING

Skill

Breathe Stretch Paint Read Play with a pet Play a sport or

thumb wrestle

Count to 10 Try Yoga Watch a

movie

Dance Learn a new life

skill

Take a nap

no more than (15 to

30 minutes)

Smile/

Laugh

Listen to

music

Draw Sing Meditate or

chair yoga

Text a friend or

write a friend a

note

Talk about it Try

Mindfulness

Write in a

journal

Color Think about

your favorite

things to do

Call a friend

Ask for help Exercise Play a game

board

game

Take a

walk

with a

parent

Plan out your

next day

Visit a friend (ask

for permission)

*If you don’t have access to a dice, you may use your hands or create

numbers (1-6) on a piece of paper and then fold them, place then in a

container, or on the floor, then pick one up and see which number you

have. You may choose whichever coping skills in that row. These are

ideas for you to try in your time of need. You may also use a calculator.

Roll a  COPING   Skill  

Breathe  Stretch  Paint  Read   Play with a pet   Play a sport or thumb wrestle 

Count to 10  Try Yoga  Watch a movie 

Dance  Learn a new life skill  

Take a nap no more than (15 to 30 minutes) 

Smile/ Laugh 

Listen to music 

Draw  Sing  Meditate or chair yoga 

Text a friend or write a friend a note 

Talk about it  Try Mindfulness 

Write in a journal 

Color  Think about your favorite things to do 

Call a friend 

Ask for help  Exercise   Play a game board game  

Take a walk with a parent 

Plan out your next day 

Visit a friend (ask for permission) 

   

    

● If you don’t have access to a dice, you may use your hands or create  

numbers (1-6) on a piece of paper and then fold them, place then in a  

container, or on the floor, then pick one up and see which number you  

have. You may choose whichever coping skills in that row. These are  

ideas for you to try in your time of need. You may also use a calculator.  

Emotional Wellness Activities for Students and Families 

Title Grades/Audience Description Link

Calm - Let’s Take A Deep Breath

All Grades/Families Mindfulness Activities - Soothing meditations, stories, calm music, and more.

https://blog.calm.com/take-a-deep-breath

Brain Pop All Grades Brain Pop offers social and emotional videos that are being offered for free to all students while schools are closed.

https://www.brainpop.com

GoZen! Blog All Grades/Families GoZen! Blog offers suggestions, short videos, and other free resources on stress relief, anxiety, mindfulness, and resiliency.

https://gozen.com/blog/

Psychology Today article Families 12 mindfulness activities for kids

https://www.psychologytoday.com/us/blog/breathe-mama-breathe/201605/12-simple-ways-teach-mindfulness-kids

Positive Psychology article

Families 25 mindfulness activities for kids and teens

https://positivepsychology.com/mindfulness-for-children-kids-activities/

HeadSpace - Meditation for Kids

All Grades/Families Meditations for kids with the choice of focus on five themes: Calm, Focus, Kindness, Sleep and Wake-Up

https://www.headspace.com/meditation/kids

GoNoodle PreK-3 Movement/Mindfulness www.gonoodle.com

Shifts Coaching Teens 9 Mindful exercises and Activities

www.Shifts.coach/mindfulness/activities-for-teens

EFT Tapping for Stress and Anxiety

Teens Tapping for Stress and Anxiety

www.thelawofattraction.com/eft-tapping-stress

Still Quiet Place Mindfulness Exercise by GoZen!

Grades 3-6 Visual imagery mindfulness activity

https://www.youtube.com/watch?v=GIJn5XhqPN8&t=1s

4-7-8 Breathing Exercise by GoZen!

Grades 3-6 Deep breathing activity https://www.youtube.com/watch?v=Uxbdx-SeOOo

Stress Management Plan for Teens: Introduction 

 

Center for Parent and Teen Communication 

Teens Teens talking to Teens developing a plan https://www.youtub

e.com/watch?v=xikl-LZVi-0&feature=emb_logo

Under Pressure - Mindfulness for Teens

Teens Why mindfulness is important.

https://www.youtube.com/watch?v=hKnRKy5Wu7c

ACT advice for difficult thoughts and feelings from your ACT Auntie

For All Students For Anxiety https://www.youtube.com/watch?v=NK9G0yhMxNg&feature=youtu.be

Mental Health America.org 

Teens & Families Self-Help Tools https://www.mhanational.org/self-help-tools