Mrs. Sinclair's Calm Down Sandwich

Tips for Calming Down...

 Students often come to see the counselor when they are upset.  Their feelings could be anxiety, anger, or even sadness.  Many students are past their breaking point when they come see me and haven't tried to calm down on their own.  I am hoping to give students tips on how to calm down BEFORE their feelings get out of control.  Of course this can be difficult to do at times and takes practice.  Parents and teachers, you can remind students of these tips when you see a student becoming upset.  Today I posted this Calm Down Sandwich outside of my door.  I also posted a student poster.  It asks students and staff how they calm down?  I glued blank sandwich parts that students/staff will fill in with their personal tips on how to calm down.  

Tips for calming down...

Take a break.

Go for a walk

Ride your bike

Get a drink of water

Read a book

Take 5 deep breaths

Count backwards from 10-1 slowly

Use a squeeze/stress ball (toy)

*Do the push pull dangle

Come check in with the counselor 

Write or draw in a journal

Go for a run

Tense parts of your body for 5 seconds then relax your body

Scream in/ Punch your pillow

Play music loud in your room

I am sure you can think of some of your own as well.  Knowing the best way to calm  down is a big key to feeling in control of yourself even in difficult situations.

* The push pull dangle is a strategy from a Julia Cook book called Soda Pop Head.  The idea is great for times when you can't get up or leave the situation. Here's how it works: Push down on the seat of your chair while you count to ten; pull up on the seat of your chair while you count to ten; Dangle your arms at your side and feel all of your stress leave your body.