# Guided Coping Skills Reading Starting high school can feel like stepping into a whole new world. You might notice your heart racing before class, sweaty palms in the hallway, or a flood of “What if…” thoughts. These sensations and worries are all part of anxiety—your body’s way of preparing you for a challenge. While anxiety is normal, it can sometimes feel overwhelming. The good news is that you have practical tools at your fingertips to calm your body, clear your mind, and keep moving forward. --- ## Coping Strategy 1: Deep Breathing **What it is:** Deep breathing helps slow your heart rate and quiet racing thoughts by bringing more oxygen into your body and activating a relaxation response. **How to do it:** 1. Find a comfortable seated position. Place one hand on your chest and the other on your belly. 2. Breathe in slowly through your nose for a count of four, feeling your belly rise. 3. Hold the breath for a count of two. 4. Exhale gently through your mouth for a count of six, feeling your belly fall. 5. Repeat for 3–5 cycles, focusing on each breath. **Example:** Before walking into a crowded cafeteria, take three deep breaths in the hallway. Notice how your shoulders relax and your mind clears, making it easier to join a table. **Try it now:** Take a deep breath with me… In (1–2–3–4)… Hold (1–2)… Out (1–2–3–4–5–6)…

--- ## Coping Strategy 2: Progressive Muscle Relaxation **What it is:** Progressive muscle relaxation (PMR) reduces physical tension by tensing and then releasing muscle groups. **How to do it:** 1. Sit or lie down comfortably and close your eyes if you like. 2. Starting with your feet, tighten the muscles as much as you can for 5 seconds. 3. Release the tension and notice the feeling of relaxation for 10 seconds. 4. Move up through calves, thighs, stomach, shoulders, arms, hands, neck, and face. 5. Finish with one slow breath in and out. **Example:** If you feel jittery before a presentation, excuse yourself to a quiet corner. Squeeze your fists, hold, then let go. Move up to your shoulders and repeat. You’ll feel your body soften, making it easier to step back in front of your classmates. **Reflect:** Which muscle group felt most tense for you? Why?

--- ## Coping Strategy 3: Positive Self-Talk **What it is:** Positive self-talk replaces unhelpful, negative thoughts with realistic, encouraging statements to support confidence and calm. **How to do it:** 1. Notice a negative thought (e.g., “I’m going to mess up”). 2. Pause and take a quick breath. 3. Challenge the thought: Ask yourself, “Is this 100% true?” 4. Replace it with a supportive statement (e.g., “I’ve practiced this, and I can do my best”). 5. Repeat the positive phrase when you catch your mind drifting back to worry. **Example:** Before asking a question in class, you might think, “What if it sounds dumb?” Challenge that with, “My question shows I’m curious, and asking helps me learn.” **Try writing one now:** My worry: ________________________________________ My positive statement: _____________________________

--- ## Bringing It All Together When anxiety strikes, pick the strategy that feels right in the moment. Deep breathing can calm your body quickly. Progressive muscle relaxation works well if you feel tense from head to toe. Positive self-talk helps shift your mindset when your thoughts are stuck on “What if…?” **Final Reflection:** 1. Think of a recent situation that made you anxious. 2. Which strategy could you use first? 3. How will you remind yourself to try it? Write your plan below and keep it somewhere you can see it: Situation: _____________________________________________
Strategy I’ll try: ______________________________
My reminder: _________________________________

QA Individual

1 Lessons

Coping Compass

QA Individual

1 Lessons

Coping Compass