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Empowerment Strategies for Kids Who Are Picked On
An Excerpt From The Kids' Guide to Working Out Conflicts
By Naomi Drew, M.A.
Body Posture
Stand straight. Keep your chin high and your shoulders square. This sends a message of strength and confidence.
Sit up tall and put your hands on your abdomen (the lower part of your stomach). Imagine this part of your stomach being a balloon that you can fill with air. Inhale slowly and deeply through your nose, and imagine the air going right down into that balloon. Gently expand your lower abdomen (the balloon part) and your lungs at the same time. Hold the breath deep inside for a moment, then gently exhale through your nose. As you exhale, slowly deflate the balloon. Now try it again. Breathe in slowly, deeply and gently. Let the air fill your stomach and chest cavity. Gently hold the breath in and imagine it circulating into every cell of your body, relaxing you. Now exhale, slowly and gently. Feel your lower abdomen expanding and releasing with each inhale and exhale. Do this five times each time you feel stressed.
The more you use deep breathing, the more calm and in control you'll feel when you face the person who's been picking on you.
when you wake up, take a few deep abdominal breaths. Then picture yourself successfully dealing with the person who's bullying you. In your mind, imagine yourself standing and feeling brave and strong. See your eyes looking straight into the other person's. Hear your voice saying assertive words with firm confidence. Then watch yourself walk away strong and proud.