Anxiety on the Rise? Create a Calming Toolkit
With so many people experiencing an increase in feelings of anxiety, we need to step up our coping skills game.
While there are some things that have consistent appeal, one thing is for sure, in a crisis moment, having options can be incredibly helpful. In many early childhood settings, we have calming corners dedicated to giving children autonomy and ownership of their wellbeing. But in older classrooms, kids are usually expected to get over it or in worst case scenarios, sent to the counselor office. Unfortunately, there aren’t enough counselors to go around so enter my recommendation, calming toolkits.
In the best case scenarios, you want to teach and practice these tools prior to ‘needing’ them. Whole class lessons, individual sessions or even video introductions can be recorded and shared during morning announcements. Here are some ideas of what you can include, but let your mind flow, what other ideas do you have?
Soothing or Relaxing Music
Having a pre-made playlist of soothing, relaxing music or natural sounds on your phone makes it quick and easy to listen to. Create a QR code or have a playlist downloaded on a device.
Teabags
While you are likely not going to brew a cup of tea, tea bags provide a sensory experience and are very low cost and easy to replace.
chamomile: calm and stress-soothing
lavender: mood-stabilizing effects
peppermint: reduces feelings of frustration, anxiety, and fatigue
green tea: reduces anxiety
Bubble Wrap
Ear Plugs or Noise Canceling Headphones
If you’re in a noisy environment and feeling over-activated, blocking out that sound with earplugs or noise-canceling headphones can help calm you down.
Essential Oils
Inhaling the scent of essential oils provides a natural remedy to relieve stress and anxiety. There are various essential oils such as:
lavender: calms your body and mind
peppermint: cools you down and opens airways for breathing
jasmine: calms your nervous system without causing sleepiness
lemongrass: promotes relaxation and reduces symptoms of anxiety
Water Bottle/cup for water
Dehydration leads to higher cortisol (stress hormone). It is important to regularly stay hydrated. Taking a drink of water can help you cool down and make you feel calm.
Sensory items
Using all of your senses can help to ground you quickly and eliminate the spiraling thoughts. Try to keep an item or two from each category on hand.
1. Sight
playlist of funny videos linked by QR code
photo album of your favorite pictures, personalized if possible
kaleidoscope
hourglass
timer
2. Hearing
playlist of music
3. Smell
essential oils
scented candles
scratch and sniff stickers
4. Taste
chewing gum
peppermint candy
a healthy snack such as a granola bar
water bottle
5. Touch
stress ball
fidget toy
small puzzle toy
Various fabric squares
There are other things to reduce anxiety that are important to have in your stress and anxiety relief kit.
Reminder cards
Reminder cards can help you check in on yourself for basic things that can but easy to forget. You can get print these mindfulness cards or these calming strategy techniques. Or you can have students make their own that include reminders about:
taking deep breathes
getting outside
staying hydrated
having a snack
go to a quiet place
challenging negative thoughts
Pre-Written Note or Letter
Journal or Notebook
Sketchbook or Coloring Book
Children’s Book
Check out my video in the free community for school social workers, counselors and mental health providers here.