That Actually Help!

It’s been a planes, trains, and automobiles start to the year here at BraveBrains. From Alaska to Michigan to Texas to New York, the teachers and school administrators we are working with are feeling fried. 

It is incredibly stressful to teach students whose behavior is making learning difficult. Plus, co-regulating a large group of kids who are functioning from their Downstairs Brain is exhausting and naturally triggers adults’ Porcupine and Tiger and Turtle moments. 

Thankfully, small shifts can make a big difference.

Downstairs Brain moments are contagious, but Upstairs Brain moments are too! Read on for six stress management strategies that actually help.

These aren’t magic fixes. And yet, finding our way out of survival mode and back into the steadiness of connection mode does feel magical sometimes. 

The title of each strategy is purposely just one word to make it easier to remember. As you read, I encourage you to pick one or two that you want to intentionally incorporate into your week and see what you notice. 

Six Quick Ways to Soothe Your Nervous System

1. HALT

When stress starts to build, it’s worth pausing to check in with yourself: Are you Hungry, Angry, Lonely, or Tired? These four states can silently drain your ability to manage stress, but they’re also some of the easiest to address with small actions:

• Hungry? Grab a snack! I can’t tell you how many arguments this has spared me—either getting a snack for myself or offering one to the kiddo having a Porcupine moment in front of me. Without some protein in the afternoon, one of my boys is guaranteed to land in Turtle mode by dinner.
• Angry? Cool off with a walk, vent to a trusted friend, or simply acknowledge, “My Tiger brain is trying to protect me.”
• Lonely? Text a friend, make a phone call on the way home from work, or get some in-person time on the calendar. We need each other!
• Tired? A two-minute pause to stretch or breathe can work wonders. If it’s a chronic situation, what can you shift in your evening to get to bed a little earlier or improve your sleep? In our house, if any of us don’t get enough exercise that day, our sleep suffers. For me, a little walking or 10 minutes of lifting makes a difference, but two of my kids really need some rigorous sweating and running around for a good night of sleep.

2. BREATHE

When we’re in that Tiger “fight or flight” state, our breath becomes shallow and fast. Slowing it down helps signal safety so that the amygdala will let the rational, regulating Upstairs Brain can take the reigns.

Here’s a simple breathing technique to try:

• Inhale deeply through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale slowly for 6 counts, focusing on the release.
• Repeat this cycle five or six times.

You can teach this to kids too—it’s easy, effective, and helps everyone climb out of their Downstairs Brain.

3. MOVE

Stress builds up in the body, and movement is one of the best ways to release it. Whether it’s a quick walk, a stretch, or a mini dance break, movement can shift your energy and calm your brain. And if you have access to a punching bag, a few rounds of kicks or punches is incredibly cathartic.

For your students, try a 30-second shake-out or encourage them to mimic movements (i.e. “Stomp like a dinosaur!”). No video required!

Even a small burst of physical activity can help reset everyone’s nervous system.

4. TOUCH

Grounding through touch can help anchor you in the present moment. Keep something textured nearby, like a smooth stone, a spiky sensory tool, or a soft scarf. Simply rubbing your fingers over it and focusing on how it feels can calm a spinning mind. (A hug is great too, if that’s available!)

5. LISTEN

Sound is a powerful regulator of the nervous system. Singing, humming, or listening to calming music can quickly shift your brain from survival mode into connection mode.

For you:

• Hum or sing softly to yourself while transitioning between tasks.
• Play instrumental or nature sounds during your prep time. Or maybe you need to rock out when you’re cleaning/organizing!

For students:

• Incorporate soothing background music during quiet work periods or transitions.
• Use a call-and-response chant to refocus attention. Here’s a great list of 32 ideas from Teach Starter.

These small moments of using sound or rhythm can create a ripple effect of stress relief.

6. HOPE

Some days feel unbearably heavy, when simple tools like breathing or drinking water don’t feel like enough. That’s when we lean into something deeper: hope.

When I’m really struggling, this is my prayer/mantra:

May I have safety. 
May I have connection. 
May I have hope.

Often in these moments, there is a person or situation that is weighing on me. If that’s the case for you, I encourage you to take a few deep breaths with me as you pull that source of stress or concern into your mind. Knowing that in this moment you are safe, you are connected, and you have hope, say:

May they have safety. 
May they have connection. 
May they have hope.

Repeat it silently. Whisper it. Write it down. Put your hand over your heart, and seal it in as you close with the thought: 

May we have safety. 
May we have connection. 
May we have hope.

This practice doesn’t erase the hard stuff, but it creates space for courage, clarity, and connection in the midst of it. As I write this, I am holding hope with you.

Stress Management for Real Life

Stress will always be part of life, but it doesn’t have to run the show. These six strategies—HALT, BREATHE, MOVE, TOUCH, LISTEN, and HOPE—can help you find your way back to steadiness and connection.

Plus, they are all easy to share with the kids in your life so they can keep exercising their stress management “muscles.”

Pick one or two to try this week and see what happens.

So often it is small moments like these in the midst of the big, messy difficult seasons that carry us through.