Creating Calm: Relaxation Tactics and Activities

It really wasn’t that many years ago when people would ask me, “What problems could elementary age children possibly have that necessitates a full time counselor in an elementary school?” Fast forward to the environment of today, and we are all too familiar with the many mental health issues that children face. As elementary school counselors, it is our mission to equip them with tools to navigate these challenges and foster a sense of calm amidst the chaos. Two main problem areas that students identify are:

• Stress: A feeling of emotional or physical tension that can arise from a challenging situation or thought. Stress can be both positive (motivating us to complete a task) and negative (overwhelming us).
• Anxiety: Feelings of worry, nervousness, or fear that are often related to future events or outcomes. Anxiety can cause physical symptoms like a fast heartbeat or sweating.

Here are four specific relaxation tactics and an activity for each that can be taught in classroom lessons as well as used in individual or group sessions to help students relieve anxiety and stress.

• Deep Breathing: Slowing down your breath helps calm your mind and body.
  • Breathing Buddies:
    Students will lie down with a small stuffed animal on their stomach. As they breathe in and out slowly, they will watch the stuffed animal rise and fall. This helps them focus on their breath and calm their bodies.

• Muscle Relaxation: Tensing and relaxing different muscle groups to release tension.
  • Progressive Muscle Relaxation:
    Guide students through a progressive muscle relaxation exercise where they tense and relax different muscle groups (e.g., hands, shoulders, legs). This activity helps them become more aware of tension in their bodies and how to release it.

• Visualization: Imagining a peaceful place or situation to calm the mind.
  • Guided Visualization:
    Lead students through a short, guided visualization where they close their eyes and imagine a peaceful place (e.g., a beach, forest). Encourage them to focus on the sights, sounds, and feelings of calm. Discuss how they can use this strategy when feeling stressed.

• Mindful Movement: Gentle stretching or yoga to relieve stress.
  • Mindful Walking:
    Take students on a “mindful walk” around the school or playground, encouraging them to focus on their surroundings (e.g., the sound of their footsteps, the feel of the air). This helps them connect with the present moment and reduce anxious thoughts.