You would have to be living under a rock not to have noticed the increased discussion around anxiety and young people, particularly in the run up to GCSE and A-Level exams.

The charity Anxiety UK states that one in six young people will experience anxiety in their lifetime, and the number of Childline counsellors delivering sessions to children and teenagers has increased from 11,700 in 2015-16 to 21,300 in 2017-18.

You would also need to be living under a rock not to be aware of the increasing pressures on NHS mental health provision, with waiting lists of up to a year in some parts of the country.

Quick read: Pupil mental health spending cut by 60% of councils

Quick listen: The truth about mental health in schools

Want to know more? Why we mustn’t ignore self-regulation

And so schools are often caught in the middle.

So, what can we do to support our young people? Lots of things schools already do can help with anxiety, including time-out cards, safe spaces to retreat to and access to mentors, buddies and counsellors.

But for the vast majority of their time, the young people in our care are not at school. And it is therefore essential to equip them with self-calming strategies. Here are some simple, effective approaches to try:

1. Breathe

Taking slow, deep breaths, in which the stomach expands (not just the chest) can be soothing. Some people prefer to inhale through one nostril, by pressing the other one shut, and exhale through the alternate nostril.

Students can do this in class, or they can remove themselves using their time-out cards. Breathing techniques can be practised anywhere, although a frenetic classroom environment may not always be suitable.

2. Positive thinking

It’s easy to get caught in a downward spiral of negative, even intrusive thoughts. You can encourage your students to say to themselves that “this too shall pass”.

The exact origin of this phrase is unknown, but some attribute it to the Persian Sufi poet Attar of Nishapur who recounted the fable of a powerful king. The king asked some wise men to make him a ring, so that when he felt sad he could look at it and feel happy once more. The wise men gave the king a ring with the simple inscription “this too shall pass”.

Apparently, it did the trick, but also cursed the king as he thought of the phrase when he was happy, too (maybe miss this bit out should you tell this fable to your students). Reassure students that negative feelings are transient, and everything will be all right.

3. Emotional independence

Remind students that we are all walking our own paths, on our own journeys. Some young people will take on feelings of responsibility for others and absorb their negative emotions.

While supporting others is certainly positive, remind them that they are not responsible for the actions of others. If they find themselves in a position where they need to support a friend, encourage them to speak to a trusted adult about it.

4. Essential oils

Putting a few drops of essential oil on to a tissue or handkerchief and inhaling the scent can create feelings of calm and serenity. The most effective essential oils for addressing anxiety are lavender, rose, ylang-ylang and bergamot. Avoid placing the oils directly on skin as this can cause irritation.

5. Stress toys

I know several young people who benefit from using a stress-ball, a tangle-toy or theraputty to alleviate feelings of stress. These methods tend to be less popular as students get older. They may instead prefer to use a piece of Blu-Tac or even “ping” a hair-tie/band around their wrist (as long as it is not too tight).

6. Self-love

Some young people are incredibly hard on themselves. Try to get them to imagine that they are a friend giving themselves advice; what would they say? It is unlikely they would tell a friend they are worthless and hopeless, so why tell themselves?

7. Hope

Some young people can feel overwhelmed by their lives; encourage them to feel hopeful by writing down or discussing their wishes and aspirations, and how they can achieve them. These can be simple, achievable things such as going to the cinema with a friend (in fact, it’s better if they are simple, achievable goals). Get them to reflect on past achievements, as well as times where something negative happened but a positive came out of the situation.

8. Journal

This appeals more to some young people than others but writing a journal can be a therapeutic way of dealing with negative or overwhelming thoughts. Some students like to bring their journals into school and update them when feeling stressed, while others prefer to keep theirs at home.

Gemma Corby is Sendco at Hobart High School, Norfolk. You can read all her articles on her Tes author page