1. Take a Slow Moment to Breathe
Pause for a few slow breaths and let your shoulders relax. Even a brief moment like this can help your body feel more settled and give your mind space to reset.
2. Check In With How You Feel Today
Notice your emotions without judging them. Naming how you feel — even silently — can make things feel a little clearer and help you understand what you need.
3. Drink Water and Eat Something Steadying
Try to give your body a small moment of nourishment, even if your appetite is low. A simple snack or glass of water can support your energy and help you feel more grounded.
4. Spend a Few Minutes in a Calming Space
Choose a spot that feels safe or familiar — your room, a quiet corner, or even a comfortable hallway at school. Taking a short break can help you reset and recharge.
5. Move Your Body Gently
Stretch your hands, roll your shoulders, or walk for a minute. Light movement helps release tension and encourages your body to relax.
6. Do One Kind Thing for Yourself
This could be playing music, journaling, adjusting your lighting, or taking a minute outside. Small acts of care remind you that your comfort matters.
7. Limit Overwhelm One Step at a Time
Choose one task you can handle right now. Completing even one small thing can reduce pressure and help you feel more in control.
8. Connect With Someone Safe
Say hello to a friend, family member, teacher, or someone who helps you feel supported. A brief check-in can make the day feel a little lighter.
9. Give Your Mind a Soft Break
Put your phone aside, look away from screens, or close your eyes for a few seconds. Allowing your brain to rest helps reduce stress and rebuild focus.
10. Remind Yourself You Deserve Care
Repeat a simple statement such as: “I’m doing the best I can right now.” Gentle reminders can ease tension and support emotional resilience.