What are the most effective ways to manage stress during a critical incident in a school setting?

Deep abdominal breathing can helped to bring yourself into balance. Breathe in through the nose and out through the mouth. Breathe out for twice and long as you breathe in

Here is what I invite my clients to try when they experience stress: 1. Take note where their bodies are signaling the stress. Start from the feet all the way up to the very top of head. 2. Inhale slowly on the count of 5, exhale slowly through the mouth, on the count of 7. Then repeat 5 times. 3. If I sense a person is too agitated or restless, I invite her/him to walk around in my office to say outloud, all the objects he/she sees and then sit down and see for herself/himself if he/she is ready to try the inhale/exhale exercise. 4. If a client notices for himself: herself that the exercises have helped reduce the symptoms of stress, I invite her/ him to try it as often as 3/4 times a day.

Deep belly breathing, come inhaling through the nose and excelling through the mouth can have a profound calming effect, since it activates the vagus nerve, his main function is to calm the central nervous system. Although, practicing this daily, will allow the practitioner to begin to notice the difference between real and perceived danger. Once the practitioner starts to gain more perspective through breath practice, it will help them discern more clearly before the fighter flight on autonomic, nervous system takes over. Practice practice practice, while in a safe environment, train your body to respond to adverse conditions…

When a student comes to me with complaints of stress and feeling overwhelmed, my first reaction is to make them understand that it's OK to be stressed given the situation at hand. I encourage them to talk and vocalise whatever they are feeling physically and emotionally, this helps them in analysing their situation rationally and calms them down a bit. Breathing exercises and mindfulness are the next and very effective ways to handle stress.

Heart palpitations and shortness of breath are some of the most common factors to experience when your fight-flight region of your brain becomes more active due to critical incident!

In the wake of such events, seeking support and communication becomes an imperative lifeline. Here's how: Demobilization: A supervisor not directly involved conducts a meeting soon after the incident to address concerns and provide Psychological First Aid. Defusing: Within 12 hours of the incident, a trained staff member reviews the event, encourages open discussion, identifies immediate needs, and offers advice and referrals. Debriefing: Usually within 3-7 days, trained debriefers help staff explore the incident, its causes, personal experiences, and coping strategies. Follow-up: Ongoing support may be needed as stress responses can evolve over time. Some staff may require short-term counseling or referrals for complex needs.

Asking for help is a powerful tool, not a weakness. Everyone suffers from stress, everyone suffers from mental health issues from time to time. Don't be afraid, embarrassed or feel like you're the only one. Be powerful and ask for help and support.

Movement is one of the greatest healers. Anxiety and stress can get stuck in the body, causing stiffness and a variety of aches and pains. This reinforces the feeling of being stuck. Whether it is going to the gym, taking a walk or dancing - even doing breathwork is a form of movement. Create a basket of different coping strategies that work for you and add a bit of movement to them.

Awareness of your helpful coping strategies for when, not if, a critical incident occurs can go a long way. I suggest taking time at the beginning of each month to review coping strategies that work for you. These can include coping strategies available within your work and home environment.

It’s as ideal moment as ever existed, to step beyond ourselves, engaging in calming and mindful activities that affirm we’re Present, Awake, and Alive! Consider this life your canvas, and paint it with mindful strokes. Tune into your senses, nurture connections with loved ones and nature alike. Take rejuvenating walks, savor the symphony of birds and wildlife, and spend time with friends who uplift your spirit. You’ll discover that these mindful engagements not only ground you but also illuminate your unique beauty and strength. In challenging times, it’s crucial to stay connected, or better yet, reconnect with your inner core—where your true power and beauty reside. ✨

When the critical incident increase pressure on fight-flight region of your brain acknowledge it. Start having a loving and caring conversation with thoughts and emotions that are going wild and increasing pressure on body organs. Acknowledge the excess pressure; love it, hug it, and letting brain know that you are in control of your body, mind, emotions, and breath! Any signals different parts of your body send use to your advantage to hug & love that part of your body from the bottom of your heart as you are smiling! You can always practice this technique daily so when a critical incident occurs your default brain is properly protecting you while experiencing danger! Breath of Love always nourish your body & brain most appropriate!

Take responsibility for your physical and mental health. Learn new tools and skills for self help. Here are a few that will help:- Deep breathing Sleep more Good nutrition Meditation Ask for help Positive thinking Time management Set goals

Traumatic events deplete our resilience. We need encouragement to practice well-being habits that restore our coping mechanisms; mending both our physical and mental health. Friends to talk to and laugh with build your resources when life is not funny. Walks in the fresh air, breathing deeply, and taking time to feel and express gratitude lifts our spirits. Memories of shared smiles and laughter bring comfort. Treat yourself and other gently. Rose Fitzgerald Kennedy endured much trauma in her life, and carried the scars with her. She said “It has been said, 'time heals all wounds.' I do not agree. The wounds remain. In time, the mind, protecting its sanity, covers them with scar tissue and the pain lessens. But it is never gone.”

We have to be responsible for our own wellbeing. If we are the fix anything. If it's always someone else's fault, who's going to fix it

After the devastating impact of Hurricane Katrina on the Gulf Coast, I noticed the absence of laughter in my once-joyful hometown. The stress and despair had taken its toll, replacing the laughter and smiles that were once so abundant. That’s when I decided to become a Laughter Yoga professional. What I discovered was that learning to ‘Laugh for No Reason’ isn’t about laughing at the world; it’s about learning to laugh for yourself. This practice is more than mere humor—it’s like applying a healing salve from within. Laughter has the power to lower blood pressure, fortify arteries, and perform other inner wonders. Indeed, there’s nothing like mastering the art of laughing for yourself. Truly, it’s transformative.

Preventative Measures will help for when a critical stressful event occurs. Ensure you and the correct people are kept up to date with training and drills.

Preparation is half the battle. Prepare students for potential critical incidents involves several strategies: 1) Cultivate constructive working relationships, both between students and teachers; 2) Enhance workplace morale among the students and faculty; 3) Establish connections with adequately trained debriefing professionals, either within the organization or externally; 4) Deliver training to students on offering Psychological First Aid (PFA); 5) Evaluate the school environment for the likelihood of critical incidents occurring; 6) Collaborate with students to create protocols for addressing identified critical incidents; 7) Ensure that students are well-acquainted with these protocols.

Stay as calm and centered as possible by staying in the moment and writing a priority list of the most important things to do first. And it may be that you can only pray.: When you get up in the morning, walk on the grass or sand if possible. Being barefoot will help with grounding. Write your feelings and emotions. It's so important to get them out of your head and on a piece of paper. These are suggestions. Do what feels right for you. And above all else do not judge yourself. You are doing the best you can. Be gentle and loving, as if you are speaking to a child. In this case, your inner child.