Middle school students are experiences that can be tough. They are going through some changes, and as a result, they are also going through some tough coping skills activities. Here are some tips to help make these experiences as smooth as possible.
1. Take a Deep Breath
In through your nose, 1…2…3…, and out through your mouth. There are a variety of breathing techniques, but regardless of which approach you take, using a deep breathing exercise is important. Deep breathing is critical to bringing oxygen into your blood, and lowering heartbeat, blood pressure, and stress. I always suggest taking at least 3-5 deep breaths before taking any other action in an emotional situation. Make sure you feel the breath deep into your diaphragm, because shallow breathing has the opposite effect, causing increased anxious feelings! Deep breathing is also a great method of calming the body and mind when overstimulated.
More Information: Kids’ Health
2. Take a Drink of Water
Water, water everywhere; make sure you take a drink! Did you know water is a coping tool! Water is important for hydration which helps our bodies stay balanced, so drinking enough water regularly can support you in becoming stressed. However, the action of taking a drink of water in a moment of stress is also beneficial to resetting your body and mind.
More Information: Gr8ness
3. Have a Snack
Yum! Snacking can be an effective coping method or an ineffective one. Having a small healthy 3. Having a snack such as nuts, yogurt, citrus fruit, and even dark chocolate or a small piece of candy can provide a quick boost of calming brain chemicals. Be careful of high sugar foods, though! While it is true that sugar boosts healthy brain chemicals like dopamine and serotonin, large amounts of sugar can cause anxiety and depression to worsen. So next time you feel stressed, break out the healthy food!
More Information: Sutter Health
4. Go for a Walk or Run
Engaging, science-based exercises like walking and running can prompt mood-boosters in the brain like endorphins and burn up excess cortisol, the body’s stress hormone. Don’t just run or walk out of the situation that is causing you stress, make sure to take those deep breaths and then, let someone know you need to take a walk or run to calm down.
More Information: Mayo Clinic
5. Let in the Music
Listening to uplifting music can help the brain produce feelings of calm and positivity. Music is a powerful tool for teen coping, so keep those headphones handy. More Information: Michigan State University
