Goal: Maintain your mental and emotional well-being while building long-term resilience against bullying and other challenges
Create a Daily "Reset Routine": Spend 10 minutes each day doing something that makes you feel calm and happy (reading, listening to music, drawing, or walking)
- Expected result: You'll have a reliable way to manage stress and maintain emotional balance
Practice the "5-4-3-2-1" Grounding Technique: When feeling overwhelmed, name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste
- Expected result: You'll have an immediate tool to calm anxiety and regain focus during difficult moments
Build Your "Strength Inventory": Write down 10 things you're good at, 5 challenges you've overcome, and 3 people who care about you - review this list weekly
- Expected result: You'll maintain perspective on your worth and capabilities even during tough times
Establish "Emotional Check-ins": Rate your mood from 1-10 each morning and evening, and identify what affected your emotional state
- Expected result: You'll become more aware of your emotional patterns and what helps or hurts your well-being
Create a "Support Action Plan": Write down exactly who you'll contact and what you'll do if you feel overwhelmed, sad, or unsafe
- Expected result: You'll have a clear plan for getting help when you need it most
Practice "Boundary Maintenance": Say no to activities, people, or situations that consistently make you feel bad about yourself
- Expected result: You'll protect your energy and focus on relationships and activities that support your well-being
If self-care feels selfish or unnecessary: Remember that taking care of yourself helps you be stronger for others and better able to handle challenges
If you're struggling with persistent sadness or anxiety: Talk to your school counselor, parents, or ask about seeing a therapist - professional help is a sign of strength, not weakness
If you feel like nothing helps: Try different techniques until you find what works for you - everyone's self-care needs are different
You'll know you're done when: You have reliable strategies for maintaining your well-being and bouncing back from difficult experiences
- You have a daily routine that helps you feel centered and calm
- You can use grounding techniques to manage stress and anxiety in the moment
- You regularly remind yourself of your strengths and support system
- You're aware of your emotional patterns and what affects your mood
- You have a clear plan for getting help when you need support
- You feel confident in your ability to handle challenges and recover from setbacks
Ready for next step? With strong self-care practices in place, you've completed all the essential steps for reducing bullying and creating a positive middle school experience.