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Health and Wellbeing

Simple Self-Soothe Strategies

A firm hug or four slow breaths can take the edge off rising anxiety, for you or for a child you're supporting.

  • 21 minutes
  • 7 modules
  • 0.5 CPD hours
  • Certificate

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What you'll learn

  • Use hand massage to calm down in everyday moments
  • Close your eyes and look inwards to shut out overload
  • Give yourself a hug that tells your brain you're safe
  • Talk yourself or a child through box breathing
  • Follow a body scan to release tension from head to toe

About this course

When anxiety or anger starts to rise, you need something you can do there and then, without an app or a quiet room. These five self-soothe strategies work for adults and children alike.

Some will surprise you. Rubbing cream into your hands, closing your eyes for 30 seconds and giving yourself a firm 10-second hug all tell your brain you're safe. Box breathing (in for four, hold for four, out for four, hold for four) is easy to talk a child through. There's also a guided body scan to follow along with.

Practise them when you're calm, keep the ones that help and drop the rest. Many also work with a whole class, to settle everyone after a noisy lunchtime.

  • For early career teachers, governors and 6 other roles. Early years, primary, secondary and special.

7 modules

Open in order

  1. Introduction

    2 min

  2. Massage your hands

    4 min

  3. Close your eyes and look inwards

    3 min

  4. Give yourself a hug

    2 min

  5. Box breathing

    3 min

  6. Body scan

    8 min

  7. Wrap up

    1 min