Beneficial APps

Sometimes a little meditation can ease one's mind! Yoga is another fabulous way to get out of the head and into the body. All of the following apps are helpful in creating a calmer atmosphere:

Head Space 
Various meditations for sleep and relaxation. One of the most popular meditation apps.
Smiling Mind
Free mindfulness app beneficial for all ages. Offers tons of relaxing meditations specific to your age and needs.
Clear Fear
Helpful for coping with worries and fear. Offers various coping strategies including meditation, journaling, jokes, and more.
Stop, Breathe & Think
Check in with your emotions and do a meditation specific to how you are feeling.
Super Slime Simulator
Play with pretend slime to relax. 

Other ideas:

Listen to Music
Put on some music that makes you happy. If your parent lets you, you can play the music in the shower, so your mind doesn't wander. Take time to focus on specific instruments in the song. Once you hold focus on one instrument or sound, switch it! This is similar to how you can switch your focus on your thoughts.

Write and Throw-Out
Is something bothering you? If you don't feel like talking to someone about it, you can write down your thought or worry on a piece of paper. Then take the paper, crumple it up, and throw it away. pretend it is your worry being disposed of.

Visualization
Imagine that the thoughts in your head are just clouds. Let the "clouds" float away. With practice there will be blue skies ahead!

Specific Focus with Object
Grab anything around you. Close your eyes and bring yourself to the present moment. Think about how the think you are touching feels in your hands. Is it cold? Is it bumpy? Smooth? 

JOURNALIng

Grab and journal and write down your thoughts!
Some ideas of what to write about:
1. Write a few sentences about what happened during your day
2. Write down what is bothering you
​3. Write down how you feel in that exact moment

Sparkle Jars!
When you can't stop thinking about a thought, just take a moment to stare at the sparkles falling to the bottom of the jar. Imagine that the sparkles are your worries, slowly clearing up. Once the water is clear and all the sparkles have sunk to the bottom, imagine your mind is free of worry. 

Supplies:
Clear Mason Jar or Water Bottle
Distilled Water
Clear Glue
Sparkles

How to make your own jar:
​1. Pour the water into your jar. Depending on the size of your jar you may want to add more or less water.
2. Next, add 1/2 cup of clear glue to the water in the jar/bottle/glass.
3. Add 1-2 teaspoons of glitter
4. Add additional water until the jar is filled.
5. Shake your jar and let it sit overnight.

Ta-da! You now have a glitter jar. When you are worried, panicked, or stressed, shake the jar and focus on the glitter slowly falling down to the bottom.
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Instructions Inspired by: https://www.firefliesandmudpies.com/glitter-timers/

Image from: https://barleyandbirch.com/2016/01/make-a-magic-meditation-jar/

Books

Do you like to read? For some people, books are a useful tool in helping unwanted thoughts subside.

Here are some books we recommend:
American Girl: A Smart Girls Guide to Worry
Get Out of Your Mind and Into Your Life for Teens

We haven't read these books yet, but they have great reviews on Amazon: 
One Year Wiser: An Illustrated Guide to Mindfulness
​Mindfulness for Teen Anxiety

​Sources: https://www.readbrightly.com/books-to-help-teenagers-struggling-with-stress-and-anxiety/
Barnes and Noble
​Amazon

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