LNC Wellness Hub: Pause, Breathe, Reset

Pause. Breathe. Reset.

High school can be exciting, busy, and sometimes overwhelming. Balancing classes, activities, friendships, and life outside of school isn't always easy. This hub is here to give you a moment to pause, relax, and reset, anytime you need it.

When you need it now

Quick calming techniques

If you're feeling overwhelmed, you're not alone. These are quick, practical tools you can use right where you are, at your desk, in the hallway, before a test, or in your room at night.

5-4-3-2-1 Grounding

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Things you can see. Look around. Notice colors, shapes, light.

Things you can touch. Feel the desk, your shoes, the fabric of your sleeve.

Sounds you can hear. Voices, hums, distant traffic, whatever's there.

Things you can smell. Or two scents you'd love to smell right now.

Thing you can taste. Or imagine tasting something calming.

Nicely done.

You just brought your attention back to the present moment. That's the whole exercise.

More techniques to try

⏱ 1–2 min

Hand to Heart Breathing

Place one hand on your chest and one on your stomach. Take slow breaths in through your nose and out through your mouth. Feel your body rise and fall.

Why it helps: Lowers stress and helps you feel more in control of your body.

⏱ 2–3 min

Reframe the Thought

Notice the thought bothering you (e.g. "I'm going to fail"). Pause and ask: is this 100% true? Replace it with something more balanced ("I studied. I'll do my best.").

Why it helps: Calms your mind by interrupting anxious spirals.

⏱ 2–3 min

Visualize a Calm Place

Picture a peaceful place: beach, forest, your room. Use your senses: what do you see, hear, feel? Stay there for a minute or until you feel calmer.

Why it helps: Helps your mind relax and feel safe.

⏱ 1 min

Cold Water Reset

Splash cool water on your face, or hold something cold (ice pack, water bottle). Take 5 slow breaths while focusing on the cold sensation.

Why it helps: Quickly calms intense emotions and resets your body.

⏱ 1–2 min

Repeat a Calming Phrase

Choose a short phrase: "I'm okay." "I can handle this." "This will pass." Repeat it slowly in your mind or out loud.

Why it helps: Stops anxious thoughts and refocuses your mind.

⏱ 1–2 min

Five Favorite Things

Quickly think of or list five things you enjoy: favorite song, favorite food, favorite place, favorite person, favorite activity.

Why it helps: Boosts your mood and reduces stress.

⏱ 1–2 min

Move Your Body

Stand up. Stretch. Roll your shoulders. Shake out your hands. Take a few deep breaths.

Why it helps: Releases physical tension your body has been holding onto.

Try one

Not sure where to start?

Different things work for different people, and the same person needs different tools on different days. Try one. If it doesn't help, try another.

Tip: Box breathing and 5-4-3-2-1 are great first stops.

Take a longer pause

Mindfulness & Meditation

Mindfulness can help you slow down and reset when things feel overwhelming. Even a few minutes can quiet a busy mind, lower stress, and help you feel more in control. Pick a category and try one.

▶ YouTube

Mental tools

Coping skills for stress & anxiety

Cognitive skills are the ways you think through situations and make decisions. Building these makes it easier to handle stress, solve problems, and deal with hard emotions in a healthier way.

Name what you're feeling

Putting a label on your emotion helps your brain understand what's happening. Saying "this is anxiety, not danger" or "I'm overwhelmed right now" reduces intensity and helps you respond instead of react.

Challenge unhelpful thoughts

Anxious thoughts often exaggerate or focus on worst-case scenarios. Ask yourself:

Is this thought 100% true?
What evidence do I have?
Is there another way to look at this?

Break tasks into smaller steps

Big assignments feel overwhelming because your brain is trying to hold the whole thing at once. Divide it into simple, doable steps and focus on one at a time.

Use positive self-talk

Replace harsh inner dialogue with encouraging statements:

"I can handle this."
"I've gotten through hard things before."
"One step at a time."

Focus on what you can control

Stress increases when you try to manage things outside your control. Shift your attention to what you can do right now. That creates stability.

Practice gratitude

Naming three things you're grateful for steers your mind away from stress. Gratitude grounds you, boosts your mood, and acts like a reset button for anxious thoughts.

Reframe mistakes

Instead of seeing mistakes as failures, see them as information. Ask: What can this teach me? How can I improve next time? This is what a growth mindset looks like.

Take care of your body

Sleep, water, food, and movement aren't extra. They're the foundation. Your brain handles stress better when your body is taken care of.

School & studying

Test prep & academic wellness

School can feel overwhelming, but the right strategies make it easier. Academic wellness is about finding ways to study, stay organized, and manage your time that actually work for you.

A space to unwind

Virtual calming room

Sometimes you just need to disappear into a sound for a while. Tap any sound below to open it on YouTube in a new tab.

▶ YouTube

You're not alone

Support & connection

These tools are here to help, but you don't have to handle everything on your own.

If you're feeling overwhelmed or carrying something heavy, stop by the Counseling Suite and talk to your counselor. We're here for you.

If you're ever worried about your safety or someone else's, tell a trusted adult right away. You're not alone.

LNC's High School Counselors

Ms. Van Buren

10th–12th, A–I

Mr. Porter

10th–12th, J–R

Ms. Casillas

10th–12th, S–Z

Ms. Tatman

All 9th Grade

If you need help right now

These are free, confidential, and available 24/7. Calling, texting, or chatting are all okay, whatever feels easiest.

988

Suicide & Crisis Lifeline

Free and confidential. Call or text 988 anytime, day or night, to talk to someone who will listen.

Chat

988 Lifeline Online Chat

Don't feel like talking on the phone? You can chat with a counselor through the 988 website.

NAMI

NAMI HelpLine

Free, nationwide peer support for anyone living with a mental health condition, family, or caregivers.

Test Prep Tips

📋 Before the test

Study strategically
- Focus on understanding concepts, not just memorizing facts.
- Don't cram. Take advantage of tutoring and study sessions teachers offer.
Get organized
- Know what's on the test, how it's formatted, and how much time you'll have.
- Bring all required materials: pencils, calculator, ID, etc.
Sleep and eat well
- Get 7–8 hours of sleep the night before.
- Eat a balanced meal with protein and complex carbs for steady energy.
Arrive early and stay calm
- Practice deep breathing or short meditation to reduce anxiety.
- Give yourself time to be early, get seated, and relax before the start of testing.

✏️ During the test

Listen to instructions and preview the test first
- Quickly scan all sections to see how it's structured.
- Budget your time based on question weight or difficulty.
Start with what you know. Do a brain dump.
- Answer easy questions first to build confidence and secure points.
- Take a moment to write down information you need on scrap paper before you start, like formulas, data, or facts.
Read carefully
- Watch for keywords like not, except, best, or most likely.
- If something seems tricky, re-read slowly.
Use process of elimination
- Cross out clearly wrong options.
- When guessing, eliminate as many as possible first.
Manage your time
- Don't spend too long stuck on one question.
- Answer questions you know, then come back to ones you skipped.
- Leave a few minutes at the end to review your answers.
Double-check your work
- Make sure all questions are answered.
- Verify math, units, and bubbling on multiple-choice sheets.

🌿 After the test

Don't dwell on mistakes. Focus on what's next.
Review results when you get them back. Note patterns in what you missed.
Adjust your study plan for next time.

Overcoming Test Anxiety

Prepare early and practice often Avoid cramming. Break studying into smaller sessions over time so you feel more confident and in control on test day.
Create a study plan Use a schedule to organize what you'll study and when. Knowing you have a plan can reduce stress and prevent last-minute panic.
Practice under test-like conditions Take practice tests with a timer in a quiet space. This helps you get comfortable with the format and pacing of the exam.
Use relaxation techniques Try deep breathing, stretching, or mindfulness exercises before and during the test to calm your body and focus your mind.
Get enough sleep and eat well A good night's sleep and a balanced meal can improve concentration, memory, and overall performance.
Arrive prepared and on time Bring everything you need (pencils, calculator) and arrive early to avoid unnecessary stress.
Focus on what you can control You can't control the difficulty of the test, but you can control your effort, preparation, and mindset.
Replace negative thoughts with positive ones Instead of thinking "I'm going to fail," remind yourself: "I've prepared, and I will do my best."
Don't compare yourself to others Everyone works at a different pace. Stay focused on your own test and progress.
Ask for support Talk with teachers, counselors, or family members if test anxiety feels overwhelming. You're not alone, and support is available.

Quick relaxation tip: Box Breathing

Inhale 4s Hold 4s Exhale 4s Hold 4s Repeat 3×

The structured counting gives your mind something calming to focus on, which reduces racing thoughts. It also helps balance oxygen levels, easing physical tension and helping you feel more centered and grounded.

Pause. Breathe. Reset.

How are you feeling right now?

Quick calming techniques

Box Breathing

5-4-3-2-1 Grounding

Nicely done.

More techniques to try

Hand to Heart Breathing

Reframe the Thought

Visualize a Calm Place

Cold Water Reset

Repeat a Calming Phrase

Five Favorite Things

Move Your Body

Not sure where to start?

Mindfulness & Meditation

Coping skills for stress & anxiety

Name what you're feeling

Challenge unhelpful thoughts

Break tasks into smaller steps

Use positive self-talk

Focus on what you can control

Practice gratitude

Reframe mistakes

Take care of your body

Test prep & academic wellness

Test Prep Tips

Overcoming Test Anxiety

Study Skills by Learning Style

Virtual calming room

Ocean Waves

Rain

Forest

Fireplace

Babbling Brook

Wind Chimes

Night Sounds

Calming Music

Support & connection

LNC's High School Counselors

Ms. Van Buren

Mr. Porter

Ms. Casillas

Ms. Tatman

If you need help right now

Suicide & Crisis Lifeline

988 Lifeline Online Chat

NAMI HelpLine

You're not alone.

Test Prep Tips

Overcoming Test Anxiety

Quick relaxation tip: Box Breathing

Tips Based on Learning Style

Not sure what your learning style is?