Everyone experiences anxiety at some point in their lives, from the very young to the very old. In school, students may get nervous before a test or presentation, or when saying goodbye to their families in the morning. It is normal and common for students to get anxious in situations like these. Anxiety, as it relates to mental health, is defined as chronic and/or generalized worry, fear, or nervousness that students may experience. In these cases, anxiety noticeably impacts a student’s behavior in school and at home, their ability to participate in class, their learning, and their ability to perform assigned tasks.
Here are five techniques that students can use if they’re experiencing anxiety:
- Deep breathing: Deep breathing is a simple technique that’s excellent for managing anxiety. Not only is
deep breathing effective, it’s also discreet and easy to use at any time or place. Common exercises are
belly breathing and the 4-7-8 breathing exercise (inhale for four counts, hold for seven, exhale for eight).
Grounding: Grounding can distract students’ mind from their anxiety and keep them grounded in the
present. Common exercises include the 5-4-3-2-1 senses technique (five things you can see, four things
you can feel, etc.), counting how many things in shades of a particular color can you see around the
room and counting backward by 7, starting at 100. - Imagery: When students create a detailed mental image of a safe and peaceful place, they redirect attention away from what is stressing them and toward an alternative focus.
- Progressive muscle relaxation: This is the practice of tightening one muscle group at a time followed by a relaxation phase with release of the tension. Students tense and relax the muscle groups one at a time in a specific order, beginning with the lower extremities and ending with the face.
- Positive self-talk and affirmations: This helps students challenge negative thoughts. Students can practice through journal writing. Parents and teachers can help students select affirmations that speak to them. When students repeat the affirmations – and believe them – they can start to make positive changes.