Quick, useful reminders
- Pocket Card
- Going Home Checklist
- NEW! Feelings When Needs Are Filled and Unfilled: What needs do you have? How can you fill them?
- Set and maintain boundaries that protect your well-being.
- Prioritize sleep and rest. Reward yourself and each other for doing this!
Rescue resources to reset your nervous system in the moment
- Pause.
- Ask yourself, “What do I need right now?” Then do it.
- Quick Stressbusters
Valsalva Maneuver
- Pinch your nose.
- Close your mouth to hold your breath.
- Try to blow out air; it may feel like you’re bearing down.
- Hold this position for about 10 seconds.
- Be careful not to try to blow out with too much pressure or you may damage your eardrums. Also, if you have high blood pressure or a heart arrhythmia, check with your doctor before trying this strategy.
Hands on Heart
- Place your hands over your heart and breathe deeply into that space while conjuring positive, calming feelings.
- Notice where you are feeling the stress in your body.
- Say to yourself: (choose example that seems most natural to you)
- “This is a moment of suffering.” “This hurts.” “This is stressful.”
- Say to yourself: (choose example that seems most natural to you)
- “Suffering is a part of life.” “I’m not alone.” “Other people feel this way.”
- Put your hands over your heart & feel the warmth & gentle touch.
- Say to yourself: (choose example that seems most natural to you)
- “May I be kind to myself.” “May I be strong.” “May I forgive myself.” “May I be patient.” “May I learn to accept myself as I am.”
Calming music (“Weightless” found to reduce anxiety in 65% of people who listened)
Box breathing (or other preferred intentional breathing)
- Inhale for four seconds
- Hold for four seconds
- Exhale through your mouth for four seconds
- Repeat the process until you feel calm.
Self-hugging (releases oxytocin and calms the nervous system)
- Wrap your arms around yourself & squeeze.
Advocating for Yourself and Your Colleagues
Supportive Practices
- Stress Management Practices for Educators: Greater Good Science Center (≤ 15 minutes)
- DeStress Monday at School