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Welcome to the Calm Room

Everyone experiences stress, and learning how to manage it is one of the best things you can do for your mental and physical health. If you’re feeling overwhelmed, or just need to take a break, these tools and resources can help you relax, de-stress, and refocus.

Need help now? Talk to an adult you trust, like a parent, teacher, or school counselor. You can also find safe and confidential support services and hotlines on our Hotlines page.

Visual Relaxation

Spending time outdoors is a great way to improve your mood. If you can’t make it outside, watching nature videos can have a similar calming effect on your brain and body. Click an image below to watch a relaxing video.

Cascading waterfall
Cascading Waterfall
Rolling waves
Rolling Waves
Coral reef aquarium
Coral Reef Aquarium
Forest walk
Forest Walk
Rainy day
Rainy Day
Peaceful lake
Peaceful Lake
Gentle stream
Gentle Stream
Clear blue water
Clear Blue Water
Flowing river
Flowing River
falling leaves
Falling Leaves
Abstract waves
Abstract Waves
Calm sunset
Calm Sunset

Sounds and Music

Listening to calming music and nature sounds can reduce your stress levels. Classical music can also help you concentrate and stay focused while studying. Click an image below to play soothing sounds.

Ocean waves
Ocean Waves
Crackling fireplace
Crackling Fireplace
Falling rain
Falling Rain
Forest sounds
Forest Sounds
Flowing stream
Flowing Stream
Distant thunderstorm
Distant Thunderstorm
Forest sounds
Cat Purring
Snowstorm
Snowstorm
Clair de lune by Claude Debussy
“Clair de lune”
by Claude Debussy
Moonlight Sonata (Piano Sonata No. 14) by Ludwig van Beethoven
“Moonlight Sonata”
(Piano Sonata No. 14)
by Ludwig van Beethoven
Air On the G String by Johann Sebastian Bach
“Air On the G String”
by Johann Sebastian Bach
Consolation No. 3 by Franz Liszt
“Consolation No. 3”
by Franz Liszt

Mindfulness and Meditation

Mindfulness is the idea of paying attention to how you feel in the present moment and accepting your emotions without judgment. These resources can help you learn how to incorporate mindfulness into your daily routine.

Nature and Animal Cams

The simple act of watching cute animals can lower your heart rate and reduce stress and anxiety. Take a break and de-stress with these wildlife web cams.

Seattle Aquarium Sea Otter Cam
Seattle Aquarium Sea Otter Cam
Ehukai Beach: Oahu, Hawaii
Ehukai Beach: Oahu, Hawaii
Happiness Village Baby Panda Garden: Gengda, Sichuan, China
Happiness Village Baby Panda Garden:
Gengda, Sichuan, China
Warrior Canine Connection Puppy Playroom
Warrior Canine Connection
Puppy Playroom
Aquarium of the Pacific Webcams
Aquarium of the Pacific Webcams
Kitten Rescue Sanctuary
Kitten Rescue Sanctuary
Waimea Falls: Oahu, Hawaii
Waimea Falls: Oahu, Hawaii
San Diego Zoo Live Cams
San Diego Zoo Live Cams
Smithsonian's National Zoo Webcams
Smithsonian’s National Zoo Webcams
Polar Bears International: Wapusk National Park, Manitoba, Canada
Polar Bears International:
Wapusk National Park, Manitoba, Canada
Tembe Elephant Park: Emangusi, South Africa
Tembe Elephant Park:
Emangusi, South Africa
Brooks Falls Brown Bears: Katmai National Park, Alaska
Brooks Falls Brown Bears:
Katmai National Park, Alaska

Apps, Websites, and Podcasts

If you’re interested in learning more about mindfulness and managing stress, these resources are a good place to start.

  • Calm
    This app offers guided meditations and exercises to help you focus, relax, and sleep. It is subscription based, but the first several sessions are free.

  • Headspace
    This app offers guided meditations on everything from stress and sleep to focus and anxiety. Some exercises are free, while others require a paid subscription.

  • Rainy Mood
    Listen to soothing rain sounds for studying or relaxing.

  • A Soft Murmur
    A background noise generator to help you relax, focus, or tune out unpleasant sounds from your environment.

  • Ten Percent Happier Podcast with Dan Harris
    This weekly podcast offers tips on lowering stress, boosting happiness, and improving your focus and concentration.

  • Harvard Medical School: Mini Relaxation Exercises
    These mini-exercises can be done in one, two, or three minutes, whenever you need a quick fix for stress.

  • Virtual Bubble Wrap
    Relieve stress by popping a sheet of virtual bubble wrap.

Other Resources

Get Support: Hotlines
Need someone to talk to? Our Hotlines page lists free, safe, and confidential hotlines and helplines for all kinds of situations. These national organizations can also refer you to state, provincial, and local services in your community.

You’re not alone.
Sharing stories is a powerful way to connect with other people. Share your own story and connect with other teens who are dealing with similar experiences. You can view a full list of personal stories in the Personal Story Archive.

We’re Here to Help
Teen Health and Wellness provides advice and support on all sorts of topics, from improving your mental and physical health to making positive changes in your community. You can find a full list of topics here, or check out some of these popular articles:



Credits: Nature sound effects obtained from https://www.zapsplat.com; “Clair de lune” by Claude Debussy: PianoPassion/Pond5, image by Juan Pablo Serrano Arenas from Pexels; “Moonlight Sonata” (Piano Sonata No. 14) by Ludwig van Beethoven: FredlMusic/Pond5, image by Roberto Nickson from Pexels; “Air On the G String” by Johann Sebastian Bach: YourOrchestra/Pond5, image by Fotograf Jylland from Pexels; “Consolation No. 3” by Franz Liszt: FredlMusic/Pond5, image by Pixabay from Pexels; Cascading Waterfall video by Ambient_Nature_Atmosphere from Pexels; Rolling Waves video by Tom Fisk from Pexels; Coral Reef Aquarium video by Magda Ehlers from Pexels; Forest Walk video by Ruvim Miksanskiy from Pexels; Rainy Day video by Ambient_Nature_Atmosphere from Pexels; Peaceful Lake video by Ambient_Nature_Atmosphere from Pexels; Gentle Stream video by Ambient_Nature_Atmosphere from Pexels; Clear Blue Water video by Tom Fisk from Pexels; Flowing River video by Tom Fisk from Pexels; Falling Leaves video by gusat andrei from Pexels; Calming Sunset video by Engin Akyurt from Pexels; Abstract Waves video by Engin Akyurt from Pexels; Ocean Waves image by Pixabay from Pexels; Crackling Fireplace image by Alex Lázaro from Pexels; Falling Rain image by Bibhukalyan Acharya from Pexels; Forest Sounds image by Magali Guimarães from Pexels; Flowing Stream image by Adam Sondel from Pexels; Distant Thunderstorm image by Johannes Plenio from Pexels; Cat Purring image by Pixabay from Pexels; Snowstorm image by Trang Pham from Pexels; Sea Otter image by Pixabay from Pexels; Ehukai Beach image by Pixabay from Pexels; Panda image by Kayla S from Pexels; Puppies image by Chevanon Photography from Pexels; Jellyfish image by Oday Hazeem from Pexels; Kittens image by Estefania Gutierrez from Pexels; Waimea Falls image by Pixabay from Pexels; Penguin image by Jean van der Meulen from Pexels; Lion image by James Kampeis from Pexels; Polar bear image by Pixabay from Pexels; Elephant image by Anthony from pexels; Brown bear image by Pixabay from Pexels.