RELAXATION TOOLS
For Students: Activities to Support Mental Health & Well-Being In the Classroom
In the Classroom:
- Start the day with deep breathing exercises (breathing: inhale for 5 seconds, hold for 5, exhale for 5).
- Participate in mindful movement or chair yoga to release stress.
- Use sound healing techniques like humming or listening to calming music before tests.
- Take brain breaks - short pauses for stretching, mindfulness, or quiet reflection).
- Keep a gratitude journal to write down one thing they’re thankful for each day.
- Practice guided visualization (e.g., imagine a peaceful place for a few minutes).
- Engage in peer support activities, like kindness circles or positive affirmations.
- Use fidget tools or stress balls for focus and self-regulation.
FOR STUDENTS: AT HOME RELAXATION TECHNIQUES
At Home:
- Create a calm corner with soft lighting, comfortable seating, and relaxing music.
- Follow a simple bedtime routine with deep breathing to improve sleep.
- Try gentle stretching or yoga before or after school.
- Listen to soothing sounds (rain, nature sounds, or low-frequency music) before studying or sleeping.
- Journal about feelings, thoughts, or positive events of the day.
- Use aromatherapy (lavender or peppermint scents) for relaxation.
- Try self-massage techniques to release tension in the hands and shoulders.
- Limit screen time before bed to improve rest.
For Teachers: Activities to Support Mental Health & Well-Being
With Students in the Classroom:
- Start class with a moment of stillness or grounding exercises.
- Teach students breathing exercises to manage stress before tests or presentations.
- Play calm background music during quiet work time.
- Introduce simple movement breaks to re-energize students.
- Allow time for creative expression (art, journaling, storytelling).
- Normalize discussing feelings and emotions with check-in circles.
- Use positive affirmations to build self-confidence in students.
- Incorporate mindful walking during transitions.
- Provide stress-relief tools like coloring pages or breathing exercises during breaks.
Teachers: AT HOME RELAXATION TECHNIQUES
At Home for Teachers Self-Care:
- Set aside 10 minutes of quiet time before or after school.
- Practice progressive muscle relaxation to relieve tension.
- Use guided meditation or sound healing apps before bed.
- Try a quick yoga or stretching routine to release stress.
- Keep a gratitude journal to focus on positive moments from the day.
- Take a tech-free hour before bed to disconnect and relax.
- Set work boundaries by scheduling specific times for grading and emails.
- Engage in a hobby or creative activity to recharge.
- Spend time in nature or take a short mindful walk to clear the mind.
