Below are some 'Chill Skills' designed to help children and young people overcome stresses by engaging in specific activities, some physical and some mental. Try them out!
- Fizzy Lemonade - Jump up and down or shake your body as fast as you can for as long as possible. Now, stop and feel your body fizzing like lemonade. This exercise helps children feel the energy in their body and helps them to notice the difference between moving and relaxing.
- Thumb Massage - Hold your left hand with your right hand, placing your right thumb in the middle of your left palm. Very gently, stroke and circle your thumb around your palm. You can do this whenever you are feeling anxious or stressed.
- Icy Breaths - Imagine you are blowing on a cold window. Take in a deep breath, open your mouth and breathe out very slowly and steadily. Can you see how misty the window is? Repeat. This exercise is to help you control your out breath to help you feel relaxed.
- Tension/relaxation - Imagine you are holding something precious and you don’t want to let go. Clench your hands as tight as you can and then relax them. Repeat. This helps children understand the difference between tension and relaxation.
- If you're sitting, place your arms on the chair arms - If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
- Keep doing this for three to five minutes.