Good morning and welcome to “Wellness Wednesday” from your schools’ SEAC (Social Emotional Awareness Counselors) Team.  We are sure none of you reading this ever experience any stress in your life whatsoever!  (sarcastic)  We wanted you to be able to recognize the top signs of stress in yourself or your student as well as ways to effectively combat stress.  



We wouldn’t list symptoms without giving suggestions on how to cope with it! 

  1. Change the environment -Do something pleasurable or relaxing for a little while such as reading, watching TV, or taking a shower. 

  2. Practice breathing exercises-Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out; focus on the sensation of inhaling and exhaling.

  3. Meditate-This does not mean sitting crossed leg on the floor and burning incense. Meditation is really about quieting the mind. Not reacting; just noticing. Even a minute can make a difference. Be in the moment noticing everything around you and just observe without reacting.

  4. Do relaxation exercises- Sometimes known as progressive muscle relaxation, practice tensing and then releasing each of your muscle groups. If your body is physiologically relaxed, then you can’t be stressed.

  5. Go walking or running-Exercise can be a great stress reliever. It helps you blow off steam and releases endorphins.

  6. Practice a rhythmic activity- Walking or running are great rhythmic activities that readjust your focus and relieve stress. You can also drum on a table with your hands or a few pencils.  Focus on the beat in a song.

  7. Immerse yourself in a creative outlet-Doing something creative that you enjoy like cooking, baking, art or photography can take you away from the stress at hand.

  8. Express your feelings- Write your stress away in a journal, take out your colored pencils and paper and focus your concentration on drawing, or have coffee with a trusted friend and just talk.

  9. Be in the moment with one of your senses- Sight, smell, sound, and taste—you’ll be amazed how quickly the stress melts away when you focus on just one of them. Eat something that you crave and savor each bite. Light a scented candle and breathe in your favorite scent. Listen to a wonderful piece of music and let it take you away. Look at something beautiful in your surrounding that makes you stop and stare.

If one method doesn’t work for you, try another. Learning to cool down takes practice. Be patient with yourself and you will reap the benefits.

As always, if you have any questions about your child(ren)’s mental health, please feel free to contact your Bethel SEAC Team. 

In Wellness,

Your SEAC Team: Sara Davidson (Grades: K-5)  Coleen Henderson (Grades: 6-12)