>> Hi, everyone.

I'm Lindsay Thein.

I am the counselor in the Keyport School District.

I work with kids ages pre-K through 12th grade.

I spend most of my time in the elementary school, which is Keyport Central School.

And that's very exciting getting to work with kids from ages pre-K through 8th grade.

When I am not there, I'm in the Keyport High School, working with kids in grades 9 through 12.

So it's very exciting.

It's a wide variety of ages that I get to work with, and I enjoy it very much.

And I get to go in and do different class lessons and teach the kids, and when they're feeling sad or upset and they want somebody to talk to, I can do that, as well.

So it's really pretty cool.

And this experience is very exciting for me to get the chance to be able to do this.

But before we go on into our lesson, I wanted to give you a little information about who I am.

So, I am a counselor in the school, and I've been doing that for about 15 years between different schools, but have been spending most of my time in Keyport.

I have been there for about eight years so far, so that's exciting.

I have two little girls -- Kylie and Parker.

You'll get to see them in this video, a few pictures of them.

Kylie will help me do some of the activities.

She is in first grade.

So, hopefully you enjoy seeing her.

I have a husband, as well, and a dog named Charlie.

He will be 11 next week, so that's really exciting.

And the girls are having fun planning a little birthday event for him.

There's only so much we can do right now because we're home, just like you.

Another a little bit about me is -- when I am not at work or spending time with my girls, I enjoy running.

I attended Ramapo College for my undergraduate degree and I attended Monmouth University for my master's in social work.

So that was really exciting.

And I attended Kean University for my Student Assistance Coordinator certificate.

So I have done a lot of schooling, and I hope you find my lesson interesting and fun.

I put pictures because I think pictures kind of connect us a little bit better to our audience.

So I hope you enjoy seeing the pictures of my family and I hope you enjoy this lesson.

So, everyone, you're probably wondering what we're going to do today.

So, today, we're going to learn about coping skills and why they're important.

>> So, I know what that you just learned a little bit about me, but I know that pictures are worth a thousand words and I often feel a little more connected when I get to see pictures of someone or something.

So I figured I would share a few pictures of me and my family, and hopefully you feel a little more connected to me, 'cause I know this can be difficult learning from a TV screen.

So, I have two daughters, like I said before, 4 and 7, Kylie and Parker.

And you could see them in the middle.

And my husband and myself and my dog, Charlie, who will be 11 years old next week.

So, hopefully you enjoy my pictures and hopefully you get a lot out of this lesson and that you will be able to use a lot of the skills that we talk about.

So, I decided to create a little slide to show you exactly what we are going to be working on today.

So, what will we learn today?

So, what do you think you might learn today?

Think about it.

What we're going to learn is -- we are going to learn how to identify your feelings and emotions.

What do you know about feelings and emotions?

Who are your trusted adults?

That's an important one.

What are coping skills?

And how do you use coping skills?

We are going to talk about this because it's really important.

We will learn ways to help ourselves when we're feeling stressed out, angry, frustrated, mad, and even when we're feeling good, because we can use some of these skills every day to just help us feel good and in charge of ourselves.

So it's super-important, and I hope you enjoy this lesson.

And we'll do some fun activities and we can take a little -- take a few breaks across the time we have together.

And if you have any questions, just let me know.

>> So now that you know what we're going to talk about, you're probably wondering, "Is there anything that I'm going to need?"

Well, to answer that, there are some things you might need, but they can be basic things you find around the house.

Some of you might have some of these things in your house and some of you might not.

That's okay, especially right now, because we're kind of stuck in our houses and we can't really get to the stores and places like that to get different things.

I'm going to show you a variety of what can be used to help use for our coping skills.

So, some of the things that you're going to need -- like I said, though, if you don't have them, it's not a big deal.

I'm going to show you different ways to use different things.

So you might need paper, pencil.

You might need, and if you don't have it, not a big deal, a Hoberman sphere.

It's pretty cool, right?

Some of you have probably see these around.

You might've just thought they were toys, but now you're gonna learn about them and see that they're not just toys.

They are for helping us calm down.

You might have bubbles, and if you don't, it's okay.

Going to show you what you can do without the bubbles.

Pretty awesome, right?

You might have a pinwheel.

But again, if you don't, no biggie.

A flower.

Maybe a bucket.

Or a bag.

And it's great because the bags you can use are saving the environment, as well.

Reduce, reuse, recycle, right?

And this is what I use 'cause I can travel around from classroom to classroom with it and you can get it at the dollar store fine, but like I said, not a big deal.

You can use pretty much anything.

This is what I have because it has a nice little handle so I can carry it around from classroom to classroom.

Or even Ziploc bags.

Really anything.

So if you -- if you have any of those things, you're golden.

If not, it's okay.

I'm going to show you what to use if you don't have it.

Now, what we're going to do is we're making a toolbox.

So this is my toolbox.

Like I said, this is what I use 'cause I can travel from classroom to classroom with it, and it's really handy and I found it in the dollar store.

But you can use anything.

So we are going to fill this with different coping skills.

And again, if you don't have any of these things at home, that is okay.

It's not a big deal because I'm going to show you ways to use these skills without needing anything.

So breathe a sigh of relief.

[ Breathes deeply ] And you feel good, all right?

During this time, we're also going to take a brain break because it's hard to sit still all the time, especially for me.

I need to be up and moving and going and moving, shaking, getting around.

So I know being in third grade, it's not easy to sit still.

So we're going to take a brain break, and hopefully you find that fun, and then we're gonna get into the activities.

But before we do that, I have some questions for you.

And I bet you are, like, going to surprise me and you're going to give me the best answers that you can give me because you are rock stars.

So, that being said, I want to know, what do you know about feelings and emotions?

Take a second and think about it, all right?

And then I'm going to have my daughter, Kylie, she's going to come on and she's going to help us go over the answers and she's going to tell me what she thinks the answer is for what feelings and emotions are.

Hi, everybody.

So Kylie is going to be giving us our answers about feelings and emotions.

So what I'm going to do, when I ask her the question, I'm going to write it down.

I have a piece of paper and a sheet insert that's like a dry erase -- >> Protector.

Protector.

>> Sheet protector that I am going to write on so I can use it as a dry erase board.

So, Kylie, what do you think my friends are going to answer when I say, "What do you know -- What are feelings?

What are emotions?"

What do you think they're going to say?

What do you know about feelings and emotions?

>> I feel like it's something like when someone hurts you or something you get, like, sad and upset, but emotions are, like, when you do something.

>> So what are some feelings, Ky?

>> Some feelings are happy and really mad.

>> I can't write that fast.

Slow down, my friends are probably trying to listen.

So happy, sad.

>> Mad.

>> Mad.

>> Upset.

>> Upset.

Okay.

So these are some feelings she came up with.

Did any of you think of those feelings?

And when you think of those feelings, what do they look like?

What do they feel like in your body?

Think about that.

So, Ky.

>> Uh-huh.

>> When you feel happy, what does that look like?

Why don't you show my friends?

>> Well, you want to run around.

>> Okay, so you smile.

>> Uh-huh.

>> Okay, do you laugh?

Okay.

Can you show me a happy face?

Awesome.

And when you're sad, what does that feel like?

>> It feels a lot like... >> Do you cry?

>> Mm-hmm.

>> What else does it feel like in your body?

>> Butterflies.

>> Butterflies, okay.

So we cry, smile.

Now, angry and upset kind of go together, right?

They're already similar.

They're kind of the same thing.

So when you feel mad or upset, tell me what your body feels like.

This one is really important to know what your body feels like.

So think about it, what does your body feel like when you are mad?

I know what mine feels like.

>> You want to break something.

>> Okay, so maybe you feel like you want to break something.

Okay, anything else?

>> You want to hurt someone.

>> Oh, you might feel that way, huh?

Is that a good choice?

>> Mnh-mnh.

>> And you know what's good about that?

That was an interesting comment that you made.

The good thing is is that our coping skills are gonna help us to stop that from happening.

I cry when I'm angry.

Does anybody else cry when they're angry?

Give me a thumbs up if you cry when you're angry.

I do.

I always cry when I'm angry.

I don't know why.

I get so frustrated, and my body starts to feel real tight and real tense and my face gets red and then I just start to cry, and it's frustrating, so I have to remember and I say, "Think before I act on anything else," and I try to help myself calm down.

Okay, so here's our list of some of the stuff we came up with.

Now, I'm sure some of the things you thought of are very similar to what she thought of, so now I want to talk a little bit about emotions.

So I'm gonna go ahead and erase this.

Like I said, if you have pencil and paper, you can write it down.

If not, no big deal.

Okay.

So, emotions.

Emotions.

So, they're very similar, right?

Now, emotions is kind of what we do, right, when we are feeling that way.

A lot of times you might hear somebody say, "You wear your emotions on your sleeves."

And you're like, "What the heck does that mean?"

And that could be confusing.

But what it means is basically what you do, and we kind of just talked about that when we were talking about feelings, what they look like.

So you might be able to tell that someone is angry by the way their face looks like.

Or the way their tone of their voice sounds, like, "Little Bobby, get to your room!

You're in trouble!"

You know, that sounds very different than if somebody said, "Little Bobby, you're in trouble."

That sounds very different.

So, emotions is what one does and what it sounds like, it looks like.

So the emotions are when you're sad and you start to cry, right?

Ky, when you are happy -- you kind of mentioned it before -- what kind of emotions do you show?

>> Really excited.

>> Really excited.

What does that look like?

>> I just want to run around.

>> Okay.

All right, so those are some of the things that we know about our feelings and emotions, and it's important to identify what your body feels like when you start to feel a certain way.

So I really want to focus on the sad and angry today because these are great skills to help when you are feeling that way.

You will learn to calm down, but it's also important to use your skills every day.

Some of them are basic, so some of them are real easy, like going for walks and things like that.

You can do that every day and it helps clear your mind.

Or doing jumping jacks or things like that are really, really wonderful.

So right now, we are going to talk a little bit about what and who our trusted adults are.

So think about it.

What do you think it means when I mentioned trusted adults?

Take a second and think about that.

So some of you might say friends or things like that.

Those aren't adults.

>> My sisters and mother.

>> Those aren't adults.

Some of you might have adult sister or brothers -- >> That are older.

>> That are older, and that's fine, but a trusted adult is 18 or over.

All right, so Ky, who are your trusted adults?

>> My family.

My aunts, my uncles, my grandma.

Um...my mom, my dad.

>> Okay.

Now, for some of us, our trusted adults might not be our parents or our grandparents.

It might be a teacher.

It might be a counselor.

It might be a friend's parent.

It might be a neighbor.

And that's okay, 'cause your trusted adult doesn't always need to be a parent, a grandparent, or anybody like that.

As long as it's a trusted adult that you feel safe and you feel comfortable with and you feel like you can go to when you're feeling sad, that's perfect.

That is awesome and that is golden.

All right, so yeah, you guys were great.

So, here is the list that we kind of came up with, and I'm sure some of you have way more adults listed here.

But this is what we came up with, and we hope you find it helpful.

All right, and now we're going to do something fun and exciting to get our bodies moving and get going 'cause I can't sit still, and I'm sure you can't either.

All right, here goes nothing.

>> Okay, welcome back.

So we are going to have a little fun right now.

We're going to do some activity to get us moving and grooving and get the brain moving, all right, before we get into our coping skills activities and what coping skills are.

So, let's follow my lead.

So what we're going to do is we're going to do 10 jumping jacks.

So let's remember to count, all right, so count with me.

Ready?

Go.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Great job!

Awesome.

And now your body is ready to move and ready to focus.

So now we're also going to do a little dancing, moving and grooving because I like to move and groove.

So I say let's get our wiggles out!

Shake it out, shake it out!

You could spin around, spin around, shake it out.

Whoo!

All right.

And now we're going to do some windmills, and remember, we are going to use our noggins to count.

So 10 windmills.

We take our arms and we then have one arm touch the opposite leg.

>> Like this?

>> Like that.

And then we come back up and touch the opposite leg like a windmill in Holland.

So let's give it a try.

Ready?

Go.

1, 2, 3... >> 4... >> ...5, 6, 7, 8... >> ...9... >> ...9... >> ...10.

>> ...10.

All right, so how do you feel?

Do you feel like you're ready and ready to go and rock and roll and learn our skills and do some activities?

Give me a thumbs up if you think so.

All right.

So, here goes nothing.

And I hope you're all ready.

So we're gonna start with taking a deep breath.

So, we're gonna inhale.

And hold it, and then exhale for four.

[ Exhales ] Okay, so now we're a little more relaxed.

We got our juices flowing and we got our minds going and we're ready to rock and roll.

So now I want to know what you know about coping skills.

You may have heard about them before.

Maybe some counselors in your schools, or maybe even your teachers.

I don't know, but I want to know what you know.

So I want you to think what coping means to you, coping skills.

What do you think that means?

Now, think back to when we talked about feelings and emotions.

Does it have something to do with that?

Does it make a connection?

Think about it.

So now that you had some time to think, I want to know what you came up with.

Let me know and I'll write them down, okay?

And I think Kylie is going to tell me one or two things she knows about coping.

What do you know, Ky?

>> I know that it's a good idea to take a lot of deep breaths when you feel sad.

>> Okay.

Okay.

Awesome.

Now, are coping skills something that we use when we feel, like, angry or sad?

Do we use them when we feel that way?

>> Yeah.

>> We sure do.

What are some coping skills you guys think of?

Let us know.

Exactly.

Exactly.

Maybe going for a walk.

Awesome.

What else?

Oh, I like it, I like it.

Blowing bubbles.

Mm, good.

>> That's good.

>> Yeah.

It doesn't even feel like, right?

>> Huh?

>> Doesn't even feel like you're working when you're doing all those things.

So these are a few things we came up with.

Coping skills are positive things that we use when we are feeling sad, mad, angry, or every day.

So like I said, going for a walk, that's something you can do even when you feel good.

Even if you can't get outside, you can walk around your house a little bit and take some deep breaths.

Like Kylie said, deep breathing.

You can do that anywhere.

You can even do that in the middle of a hallway, and it helps calm you down.

So coping skills are things that make us feel good.

So that's what we think coping skills are.

All right, everybody, great job.

So now we're going to get into the fun stuff.

We are going to practice some of these coping skill activities, and some of them you may know already, some of them may be totally new to you, but I hope you find them helpful and enjoyable.

And don't forget, you can always put these in your toolbox that you have, and you can create more and more different skills and add them to your toolbox regularly.

Like Kylie here, she started out with like one or two coping skills that were helpful for her, and now she has -- >> I have like 100.

>> ...like 100!

And I'll show you that list soon so maybe you can get some ideas.

That sounds good.

Give me a thumbs up if you think that sounds good.

All right, here we go.

All right, everybody, so here's our first activity, and I hope you find it helpful.

I have Kylie here who's gonna help demonstrate while I talk you through it.

Does that sound good?

Give me a nod if you think that sounds good.

All right.

So I call this smell the flowers, blow out the candles.

Some of you may have heard it before.

Some of you may have not.

And I'm going to show you a few different ways it can be done.

Like I said, we have here just for demonstration, we have a flower -- >> And a candle.

>> ...and a candle, like Kylie said.

But most of us don't have random flowers just hanging around our house, so I'm going to show you a way that we can do the same thing without anything.

So here we go.

We're going to use it -- user our objects first.

So smell the flowers.

And then you hold it for four.

One, two, three, four.

Blow out the candles.

Okay, let's do it again.

Ready?

Smell the flowers.

Blow out the candles.

Okay, now, that helps calm our body down.

It tricks our mind when we're feeling like things are running out of control in our head or we feel butterflies in our belly.

It helps tricks our mind to calm down, and it helps also relax our body and get rid of the tension that we're having.

Now, another spin on it, if you don't like flowers and candles, you could pretend that you have your favorite kind of soup.

So think about it.

What's your favorite kind of soup in the whole wide world?

Mine -- I like tomato basil soup.

So good.

So good, so what I'm gonna do is I'm gonna pretend I have a big cauldron of soup right here.

You can do this.

You can do this, like a big cauldron of soup, and then you're gonna take your spoon and you're gonna dip your spoon into the yummy soup.

Then you're gonna smell it.

It smells so good, you would just love it, but then you realize it just came off the stove and it's super hot.

So you're going to blow.

So let's try it again.

Ready?

Smell the soup.

Hold it.

One, two, three, four.

Blow 'cause it's too hot.

So that's another way that it can be done.

You can get really creative and you can have fun with it, too.

But back to the flowers and the candles if you want to go that way, but you don't have flowers or candles, you can just pretend.

You can say in your head and you can imagine it.

Picture this beautiful flower, this warm-smelling candle right there.

So ready?

Smell the flowers.

[ Inhales ] Oh, they smell so good.

Hold it.

One, two, three, four.

Blow out the candles.

[ Exhales ] So, that is deep breathing, everybody.

And you can do that any time, any place.

You can just take five seconds in a hallway, in your bedroom, anywhere outside.

If you just need a break, you can do some deep breathing, and you can do a couple rounds of that and will help calm you down.

It'll get those butterflies out of your belly.

It'll get those cobwebs out of your head, and it'll make your body feel relaxed.

All right, here's our next coping skill.

So here I have a Hoberman sphere.

These you may have seen around.

People think they're toys and they love to throw them.

They love to toss them.

And yeah, those are great things to do with it, too, but how I use this, I use this for deep breathing, and it's a lot of fun.

And some of you may have no idea how the heck can you use this silly thing for deep breathing?

Well, guess what?

I'm going to show you.

Are you ready?

All right, here we go.

So get yourself comfortable.

You can sit, you can stand, however you feel.

But I'm going to stand because I like to stand, I like to move.

Like I said before, I'm kind of active.

All right, so I want you to take a nice deep breath.

I want you to use the skill that we just used.

So I want you to practice that smelling the flowers, blowing out the candles.

Ready?

Hold it.

One, two, three, four.

Let it go.

[ Exhales ] Okay, so now, now that you did it, I know you're ready.

You ready?

Thumbs up.

Okay, so here's your Hoberman sphere, and I'm going to show you how to use it.

And I'm going to show you a way that you can basically do the same thing without the sphere.

Crazy, I know.

But not everybody has these.

You know, it's not just something you find laying around the house usually.

So here goes nothing.

So if you have this sphere, you hold it.

Okay, I'm gonna get close.

You see?

You hold the two little tabs somewhere, okay?

And then you go breathe in.

And you watch the sphere as you breathe in.

And now when you breathe out, close the sphere.

Now.

And breathe in.

Breathe out.

Now, I want you to try.

Go ahead.

Give it a shot.

[ Inhales ] Breathe in.

Breathe out.

So now, most of us have hands, right?

>> Uh-huh.

>> All right.

So you're gonna take your hands, you're gonna put them together, okay?

So your hands are gonna look like this, okay?

Like a little pancake.

All right.

>> You're giving someone a high five.

>> Yeah, good.

Good connection, Ky -- like you're giving someone a high five.

All right, so what you're gonna do, when you breathe in, you're gonna go up like that, and then your hands are gonna close.

See?

Okay.

And then when you breathe out, you're going to put your hands back nice and flat.

All right, you think you can do it?

I think you can.

All right, so ready?

Our hands are giving each other a high five.

Okay, ready?

Breathe in.

Breathe out.

Breathe in.

Breathe out.

All right, let me see you do it.

All right, go ahead.

I'll do with you, but you're going to lead.

All right, ready?

Let's rock.

All right.

How did that feel?

Did it feel good?

Do you feel calmer?

Does your heart rate slow down?

These are all really important things.

And you know what, they're really important right now because our daily life is a little different than it was a couple months ago.

So we're kind of spending more time in our houses and we aren't seeing our friends as much, and that can be difficult.

So these skills are really important to use when you're feeling a little stressed out.

So I hope that was helpful for you.

All right.

Take a second and relax.

So we hope you guys are finding this helpful and that you're enjoying it and that you are really taking it all in and keeping it in there in your brain so that when you need it, you can use it.

And I'm really proud of you working so hard on this, 'cause this could be uncomfortable sometimes for some people, especially if they've never done it before, so I want you to give your brain a quick kiss and a nice pat on the back 'cause you're doing an awesome job.

And I have a few more fun activities that are in store for you, and I hope you're looking forward to it.

All right.

All right, so here's our third activity to help with deep breathing.

If you find the other two aren't for you, I wanted to give you another activity that you might find more fun.

So some of us might have bubbles laying around the house, and now it's starting to get warmer out and it's springtime, summer, you can find these in the dollar store and they might be helpful for you.

So what we're gonna do is I'm going to show you a different technique for deep breathing, and I hope you find it fun.

All right, so you have the bubbles.

Some bubbles are better than others, but these are pretty decent bubbles.

They are a dollar store find.

>> They're very good.

>> Kylie is gonna demonstrate and I'm going to talk -- talk you through it.

So you're going to get your bubbles.

>> Into the soap.

>> Mm-hmm, you're going to dip your bubble into the soap, and then you're gonna blow.

You're gonna... It teaches you deep breathing, and it's fun.

Is it fun, Ky?

>> Fun.

I like it.

>> So you take a big, deep breath.

[ Inhales ] And blow.

Until your belly deflates like a big balloon or a big bubble.

[ Laughs ] So that is something that you can do, and it's fun to run around, and soothing.

And if you don't have bubbles, you can pretend you have bubbles.

Use your imagination.

I know how creative you are, so I really want you to... So the bubbles were fun, right?

I hope you enjoyed them.

So now we're going to go on to our fourth technique, and I hope you find that fun.

So what we have is a pinwheel -- another way to deep breathe.

There's so many different ways to deep breathe.

We could go on for days and hours, but we're just going to show you, and then after this one, this is our last deep breathing one, then we're gonna go on to some other activities that you might find fun.

So, another thing you can use as a pinwheel if you have it, and you can blow the pinwheel.

Much like the other things.

It's taking a deep breath.

Taking a deep breath in, holding it, and blowing out.

Again, watch your belly deflate, and you start to feel relaxed.

I hope it was fun for you.

And now since you worked so hard on the deep breathing exercises, I want to do another little break to kind of get those juices flowing again.

Now we're going to do some relaxation techniques, and I hope you find that so fun.

All right, ready?

So let's do some jumping jacks.

Ready?

Count to 10.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Awesome job!

Great work!

Okay.

Now what we're going to do is we're going to get the wiggles out again.

Wiggle!

Wiggle!

Wiggle!

Wiggle!

Wiggle!

Wiggle!

Wiggle!

Wiggle!

All right.

All right, so now you should be ready to move on to the relaxation techniques.

All right, see you there in a few.

Welcome back.

So now what we're going to do is we're going to pretend we're superheroes.

How exciting does that sound?

Now, some of you are probably like, "Yes, I love superheroes."

So I think probably some of you are into Marvel and all those comics, and maybe some of your favorite superheroes are Superwoman or Superman or Batman, Spider-Man, whatever.

Doesn't matter, but we're gonna have some fun.

So that sounds good?

All right.

Give me two thumbs up if you think that sounds awesome.

All right.

Okay, so here we go.

So what I want you to do is you're going to follow along with me, okay?

We are going to use relaxation techniques.

Do we know what relaxation techniques mean?

It's like a big word.

Relaxation techniques.

It means it helps make our body feel relaxed and calm.

So anything that might feel tight, like in our shoulders because we're holding stuff there, or in our neck because we're stressed out, or in our bellies because we're worried, this will help make that weight feel like it's just melting away like butter.

Doesn't that sound awesome?

All right, here we go.

So first, I want you to stand with your legs apart.

Okay, picture in your head like you're Superman.

All right, Superman.

You know how he stands.

He stands with his legs apart or his hands on his hips.

All right, but when he's flying, how does he fly?

Think about it.

How does Superman fly?

He often flies like this, right?

Okay, so what we're going to do is we're going to pretend we're a superhero, which is so cool.

I wish I had my cape.

So pretend you have a cape.

It's pretty awesome.

All right, so you're gonna take your hands.

Gonna make fists.

And you're gonna squeeze really tight, okay?

>> Really, really tight.

>> And you're going to follow my directions, okay?

Kylie here, she's going to help demonstrate while I talk.

Sound good?

All right, so take your hands.

Pretend you're a superhero.

Punch up to the air like you're flying and your cape is -- your cape is flying with you, and tighten your body, tighten your whole body, your arms, your legs, like you're stiff as a board.

And you're flying, and hold for 10 seconds.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

>> And go.

>> And pay attention to how your body feels right now.

How does your body feel, Ky?

>> Really good.

>> Does it feel like the weight just is gone?

All those stress -- all those feelings of stress are gone, all melting away.

So it helps relax your whole body because your belly, you tighten it, your arms, you're tightening them.

>> Your legs.

>> Your hands are tight.

Your legs are tight.

Everything is really tight.

And then you let go and it just relaxes.

So now, for those of you who are into Superwoman, let's try it like we're Superwoman.

How does that sound?

All right.

Again, feet width apart.

Hands on hips, and fists nice and tight, and stand like Superwoman or a cheerleader or a warrior, whatever you want, and hold really tight.

Tighten your belly, arms, chest.

>> Everything.

>> Everything.

Ready?

And count to 10.

Ready?

Go.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

And let go.

Ahh.

That feels good, doesn't it?

>> Yes.

>> How do you feel now?

Think about it.

Think about how your body feels.

Pay attention to it.

We're gonna give you a second to think about that, and pay attention to what feels different from when you started.

Go ahead, think about it.

All right, so what feels different?

What feels different, Ky?

>> Whole body.

>> Your whole body?

Does it feel -- >> It just feels like it's a new weight.

>> It's like a relief.

It feels good, huh?

Awesome.

I'm so glad to hear that.

So that, my friends, was your fifth technique, and you don't need anything for it.

You can do that with nothing.

So that was the fifth technique.

And I call it the superhero technique.

And I hope that was fun for you.

>> Hi, everybody.

So we decided now with our relaxation techniques that we are going to try something different.

We came outside 'cause it's a nice day and it's enjoyable.

So what I want you to do is find yourself a nice, comfortable seat, or you could lay down.

It's up to you, whatever you feel comfortable with.

I want to give you a second to get set up.

So sitting, laying, however you want.

Go ahead.

So, hi, everybody.

But what I want you to do is I want you to think of a place that you would love to go or that you've been to that you love or somewhere that you dream about going to.

And I want you to think what that place looks like and all the details you remember about that place.

And then I want you to get comfortable.

And I'm going to sit like this.

>> Gonna sit like this.

>> 'Cause it's comfortable for me.

And I'm going to walk you through some guided imagery.

And just follow along with what I say, and then you can go from there and it becomes your own little world.

And you can go here whenever you need to if you're feeling stressed upset or just when you.

All right, here we go.

Ready?

Take a deep breath.

Exhale.

Now I want you to close your eyes if you feel safe.

If you don't feel safe, that's okay.

Close your eyes, and I want you to think about the place that you've been to or a place that you feel safe or a place that you would love to go to.

You can create whatever you want in your little imagination.

It's yours, it's one of the most powerful tools that you will ever have.

So take another deep breath.

Exhale.

Now think about where are you?

Where are you going?

Where is that place you want to be at?

What do you hear when you're there?

What do you see when you're there?

Keep breathing.

Who are you with?

Are you alone?

Are you with someone?

Do you feel happy?

Do you feel excited?

Do you feel safe?

What's the weather like?

Is it warm.

Is it hot?

Is it cold?

Is it windy?

Is it rainy?

Is it sunny?

What do you see?

What do you feel?

Maybe you feel the sun beating on you and helping you relax.

Maybe you feel the wind blowing across your face, through your hair.

Maybe the cold is waking you up.

Deep breath and relax.

What do you feel?

Maybe you feel sand between your toes.

Maybe you feel grass on your skin.

Maybe you feel the snow dropping on your face.

Breathe.

Take a deep breath.

Now, I want you to go to the feeling.

What do you feel?

Breathe in, breathe out.

What colors do you see?

Maybe some spring colors, maybe some bright colors.

Maybe some dark colors.

Where are they?

What does the sky look like?

What do you feel?

Maybe you feel warmth hugging you.

Maybe you feel the cold tickling your nose.

Maybe you just feel safe.

Deep breath.

Think about all the things that you see and all the things that you do while you're in your happy place.

You can go there whenever you need to, whenever you want to.

Breathe.

Take another deep breath.

Inhale, hold it, let it out.

[ Exhales ] Now start to wiggle your fingers, wiggle your toes.

Open your eyes if you closed your eyes.

Now, that was nice and short guided imagery.

You can do it anywhere.

You don't even need to close your eyes, but it helps relax you, helps slow down your mind, helps make you feel calm when you're feeling like those thoughts are racing through your head and you don't know what else to do.

So take a second and think and notice how your body feels.

It's really important.

So take a second and think about that.

Go ahead.

So what did you notice?

Share it with us.

We'd love to hear.

Kylie, what did you notice?

>> My body felt calmer.

>> Your body felt calmer, okay.

What part of your body felt calmer?

>> My whole body.

>> Your whole body.

Did it make you feel a little happy?

Awesome.

All right, guys, great job.

And we have one more technique.

It's our last and final one, and I hope you find it helpful.

All right.

Be back with you in two seconds.

All right, so the last and final technique that we are going to go over is called the squeeze technique, or some people call it relaxation technique, but I call it squeeze technique.

So I'm going to have Kylie demonstrate and I'm going to talk us through it.

So, usually for this, some people will sit, some people will lay down.

Kylie likes to lay down when she does this.

She does this a lot before bed.

It slows down your mind before bed.

It's very helpful.

So you might want to try that.

All right, Ky, go ahead and lay down.

Okay, so I'm going to just walk us through it and she's going to demonstrate it.

Now, closing your eyes, if you feel safe enough, is a good choice.

If not, that's okay, too.

Totally understand.

Okay, so we are going to work our way from the tippy top of our heads to the itty, bitty bottom of our feet.

Okay, so here goes nothing.

Are you ready?

All right.

Okay, so I'm going to say squeeze and hold, and then I'm going to say relax.

And when I say relax, you're going to let go.

All right?

And you're going to just focus on each limb that I'm talking about.

So if I say squeeze your leg, you're going to focus on your little leg.

All right?

Sound good?

All right, here we go.

Okay, squeeze your shoulders.

Relax.

Squeeze your face.

Relax.

Squeeze your belly.

Relax.

Squeeze your arms.

Relax.

Squeeze your thighs.

Relax.

Squeeze your legs.

Relax.

Squeeze your bottom.

Relax.

Squeeze your calves.

Relax.

Squeeze your feet.

Relax.

Squeeze your fists.

Relax.

Squeeze your mouth.

Like you just ate a lemon.

Relax.

And one more time for good luck.

Squeeze your belly.

Hold it.

Relax.

All right.

So that was quick.

You can do it a little longer if you have more time, but you can do it quickly, too.

You can do that sitting in your seat, as well, and just starting from the top of your head all the way down to the toes.

So, it can be done pretty much anywhere.

So that was my main goal to kind of give you things that you can do anytime, anyplace.

Like I said earlier, though, some of the props that we had, you won't have, and that's okay.

So that's why I gave you strategies of ways to do these things without props.

So I hope you found that helpful.

But what I wanted to do is I wanted to ask Kylie how did that make you feel, honey?

>> Good.

>> Good.

Okay.

And it kind of helps slow your mind down.

Like I said before with the other things, slows your mind down, brings down the tension in your body, and makes you feel good.

But I've been keeping track so I can help you in case you lost track of what we've been talking about, and I made a little list here with everything that we've been working on.

Sol I'll get a little closer so you can see it.

So this is the coping skills, and this is some of the stuff that we did today that you can use and that you've learned, and this can be part of your coping skills kit.

So we did the squeeze technique, the squeeze and let go.

We did the smell the flowers, blow out the candles, or soup if you like soup better.

We did the Hoberman sphere or we did our hands, remember?

In and out.

We blew the bubbles.

>> Uh-huh.

>> Right?

If you didn't have bubbles, we said, pretend you do.

You dip... and blow out.

We did the pinwheel.

>> Pinwheel.

>> And then it was really exciting, we got to pretend we were superheroes.

How often do you get to be a superhero?

And finally, we did the guided imagery, which was really cool because we get to go anywhere we wanted to go, and it was relaxing.

And I pictured myself on a nice beach with my feet in the sand and the sun shining on me.

>> I pictured -- >> That's my happy place.

Your happy place might be the mountains.

Your happy place might be your bedroom.

It's okay, wherever you want it to be.

>> My happy place is Disneyland.

>> Okay, so I hope that that was fun for you.

And we are going to wrap up our lesson shortly.

And I hope this was helpful and enjoyable.

And I hope you feel relaxed now.

All right, everyone talk in a minute.

You can put your stuff away.

All right, everybody.

We are so thankful that you were such wonderful, wonderful little workers this morning.

And we wanted to just leave you with a little bit of information and kind of recap everything we just learned and see how much you remember.

So like I said before, there was a lot of things that you can do with different coping skills, but you can -- and I showed you the list in the beginning.

And then this is like something Kylie made.

She kind of created all this.

[ Laughs ] >> Uh-huh.

Three pages.

>> Three pages worth of different coping skills.

That's kind of the toolbox you're hoping to make -- all these different coping skills.

So she has things on there -- >> Like take a break.

>> Take a break, take deep breaths, go for a walk, things like that, so that's something you can do.

And then the actual physical toolbox.

So, like I said, we might not have all these things in our house and that's okay, but like I said, I carry some of this stuff around in my building, and that's our toolbox that we just built today, so you should be so proud of yourselves.

You did a great job.

So I want you to think about all the things that you learned today.

What were some of the things that you learned?

Right!

We learned different coping skills, we learned different feelings, what they look like, what they feel like, what your body feels like, which is really, really, really important when you're feeling a certain way, and when to use our skills.

Our skills can be used all the time, but we can especially use them when we're feeling sad, mad, or frustrated.

But I recommend using skills all the time.

So, a coping skill, I always say, is anything that's positive that makes you feel good.

Anything that's positive, so your coping skill might be playing basketball.

It might be reading a book.

It might be spending time with a friend.

It could be anything as long as it's positive and it makes you feel good.

And I hope these skills were fun and interesting, and please use them, and it was so much fun teaching you today and it was such an honor.

Have a great day and give yourself an air high five.

All right, rock stars, I look forward to seeing you again.

Have a great day.