Coping Skills for Middle School Students by Tiffany Alexander

Deep Breathing Exercises

talexan808 — 2025-06-03 15:54:42 UTC

One of the most effective ways to calm down is through deep breathing. Try the 4-7-8 technique: Breathe in for 4 counts, hold for 7 counts, and exhale for 8 counts. Do this 4 times when you're feeling stressed.

Progressive Muscle Relaxation

talexan808 — 2025-06-03 15:54:42 UTC

Start from your toes and work your way up, tensing each muscle group for 5 seconds, then releasing. This helps release physical tension and can be done anywhere, even at your desk!

Take a Walk

talexan808 — 2025-06-03 15:54:42 UTC

Sometimes the best thing you can do is step away and take a 10-minute walk. This helps clear your mind and releases endorphins that make you feel better.

Dance It Out

talexan808 — 2025-06-03 15:54:45 UTC

Put on your favorite music and dance! It doesn't matter how you look - just move your body. Dancing releases stress and boosts your mood instantly.

Stretching Routine

talexan808 — 2025-06-03 15:54:45 UTC

Simple stretches can help release tension, especially after sitting in class all day. Try reaching for the sky, touching your toes, and doing shoulder rolls.

Art Journal

talexan808 — 2025-06-03 15:54:45 UTC

Keep a journal where you can draw, doodle, or paint your feelings. You don't have to be an artist - just express yourself freely on paper.

Playlist Creation

talexan808 — 2025-06-03 15:54:45 UTC

Create different playlists for different moods. Having a 'calm down' playlist ready can help you manage difficult emotions when they arise.

Origami

talexan808 — 2025-06-03 15:54:47 UTC

Folding paper into shapes requires focus and concentration, which can help take your mind off stress. Start with simple designs like cranes or hearts.

Writing Poetry

talexan808 — 2025-06-03 15:54:47 UTC

Try writing a haiku or short poem about how you're feeling. It doesn't have to rhyme or be perfect - it's just for you!

Coloring

talexan808 — 2025-06-03 15:54:47 UTC

Keep a coloring book and colored pencils handy. Coloring can be very calming and helps focus your mind on something pleasant.

Positive Self-Talk

talexan808 — 2025-06-03 15:54:47 UTC

Replace negative thoughts with positive ones. Instead of 'I can't do this,' try 'I'm learning and getting better.' Keep a list of positive statements to refer to when needed.

Grounding Technique 5-4-3-2-1

talexan808 — 2025-06-03 15:54:49 UTC

Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps bring you back to the present moment.

Worry Time

talexan808 — 2025-06-03 15:54:49 UTC

Set aside 10 minutes each day as your 'worry time.' When worries come up during the day, write them down and save them for your designated worry time.

Visualization

talexan808 — 2025-06-03 15:54:50 UTC

Imagine your favorite peaceful place in detail. What do you see, hear, smell, and feel there? Use this mental image when you need to calm down.

Gratitude List