DEALING WITH STRESS, CONTROLLING IMPULSES:

STRATEGIES TO USE AT HOME

1st- Take Deep Breaths

2nd - Think Calming      Thoughts

3rd - Talk to Myself

Students in third grade have recently learned a very simple technique for dealing with stress -- taking deep breaths.  It's a technique we can use wherever we are, whether in traffic, dealing with children's arguments, or just wanting to regain a sense of calm.  Third graders call it the "hot chocolate" technique because we actually practice with a cup of hot chocolate in our hands. 

 First, we slowly breathe in through our nose, taking in the sweet smell of chocolate and then exhale through our slightly opened mouth as we blow out on the hot chocolate to cool it.  The children love to do it and soon find that it can really work to calm them down.

Deep breathing calms all the muscles and allows the increased intake of oxygen to reach our brains.  When we calm down we can think more clearly and make a better decision about how to problem solve.

Another calming strategy is thinking calming thoughts.  Imagine your favorite place to relax -- the beach, a hammock under a shade tree, hiking in the mountains, reading a book in your most comfortable chair.  Only you know what relaxes you.  Close your eyes and think about that place and allow your mind to remember how it feels when you are there as you silently say the words, "here I feel calm."

You can also talk to yourself as a calm down strategy.  What we tell ourselves about what is happening affects how we think about the situation.  If I tell myself, "I can handle this."  "I'm keeping my cool."  "I don't want to lose a friend over this," we usually respond in a calmer way, making a better decision about the problem at hand.

These are strategies we are practicing in 3rd grade but fourth and fifth graders have learned them in previous years and will have opportunities to revisit their use later in the year.  They are also ones you can use at home.  Practice makes them seem more natural when we are emotionally triggered.