Throughout the COVID-19 pandemic and beyond, we may get upset and feel a range of related emotions (sad, scared, nervous, angry, worried, stressed). These feelings are totally normal.

However, if we get so upset that we can’t calm down, it can impact our bodies and make us feel unwell, resulting in muscle tension, stomach aches, headaches and other negative physical manifestations.

Here are some activities that can help younger students (and their family members) calm down when they are upset. Keep in mind that different strategies work at different times for different people.

Mindfulness Sense Activity (5-4-3-2-1)

5-Name 5 things you can see

4-Name 4 things you can touch

3-Name 3 things you can hear

2-Name 2 things you can smell

1-Name 1 thing you can taste

Tighten & Relax Your Muscles

1. Squeeze your hands into fists and hold your fists until you count to five. 1, 2, 3, 4, 5. Now let your hands relax and feel the difference between the fists and your relaxed hands.

2. Scrunch up your feet and tighten up your legs. Hold that for 1, 2, 3, 4, 5. Now let your feet and legs relax. Feel the difference.

3. Now tighten your legs, stomach, chest. Tighten your hands, arms, shoulders, neck, your face, and your head. Your whole body is tight with tension. Hold it while you count silently….1, 2, 3, 4, 5. 

4. Now, release your whole body from the tension. Feel your whole body relax and be like a rag doll. 

5. Repeat these steps.

Belly Breathing

1. Close your eyes and sit in a comfortable position.

2. Put your hands on your belly.

3. Breath in through your nose slowly and feel the balloon blowing up in your belly.

4. When the balloon is full hold it for 1, 2, 3, 4. 

5. Slowly breath out all the air from the balloon through your mouth. Remember to breathe out SLOWLY.

6. Repeat these steps.

Calm & Peaceful Thoughts

Think about a place you enjoy (I like the beach). Picture yourself at that relaxing place. Think about what you see, hear, and smell in that place. Tell yourself (silently):

“My whole body is warm and comfortable. I am calm and relaxed. Because I am calm and relaxed, everything is okay. I can handle any challenge.”

Write down the sounds you hear, things you see, and smells you experience in your place.

Exercise & Stretch

1. Do 5 jumping jacks.

2. Stretch your arms as high as you can to the sky and hold them stretched to the sky for 1, 2, 3, 4, 5.

3. Bend over and try to touch your toes reaching as far as you can and hold the stretch for 1, 2, 3, 4, 5. 

4. Do 5 side bends on each side reaching as far as you can. 

5. Balance on one foot. Then try the other foot. Try to hold it for 1, 2, 3, 4, 5.

6. Repeat these exercises.

Online Resources & Apps

• Mind Yeti
• Clama Kids
• Headspace App
• Mindfulness Apps by Age/Grade
• Brainpop, Jr.
• Mindful Schools (Free Online Mindfulness Classes for Kids on Tuesdays, Wednesdays, and Thursdays at 1:00 pm)
• Cosmic Kids Yoga
• Inner Explorer