Deep breathing: Slowing heart rate, lowering blood pressure and increasing oxygen intake all have a calming effect. Common exercises are belly breathing and the 4-7-8 breathing exercise (inhale for four counts, hold for seven, exhale for eight).

Grounding: Grounding can distract students’ mind from their anxiety and keep them grounded in the present. Common exercises include the 5-4-3-2-1 senses technique (five things you can see, four things you can feel, etc.), counting how many things in shades of a particular color can you see around the room and counting backward by 7, starting at 100. 

Imagery: When students create a detailed mental image of a safe and peaceful place, they redirect attention away from what is stressing them and toward an alternative focus. 

Progressive muscle relaxation: This is the practice of tightening one muscle group at a time followed by a relaxation phase with release of the tension. Students tense and relax the muscle groups one at a time in a specific order, beginning with the lower extremities and ending with the face. 

Positive self-talk and affirmations: This helps students challenge self-sabotaging and negative thoughts. Students can practice through journal writing, negative-thought stopping or snapping a rubber band during negative thoughts. You can help students select affirmations that speak to them. When students repeat the affirmations – and believe them – they can start to make positive changes.

Journaling: Journaling helps students clarify their thoughts and feelings, gaining valuable self-knowledge. Students can process their anxiety by fully exploring and releasing the emotions involved.

Desk yoga: Neck rolls, cat-cow stretch, shoulder shrug, triceps stretch, seated twist and the seated pigeon pose are all exercises students can discretely practice at their desk. 

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Coloring: Mindfulness coloring pages focuses the mind and helps inspire creativity.  These coloring pages can be used to
encourage self-care for students (and adults!).