Mini-relaxation is a quick and easy way to relax when you feel stress. It is a combination of belly breathing and muscle relaxation, which you have already learned. When stress is building up, you might be unable to take 20 minutes to relax using the other techniques. This is why being able to relax quickly can help you reduce these feelings and tension during stressful situations.

Learning how to do mini-relaxation

Read through the steps below and then practice while sitting in a cosy chair or by lying down.

• Take a deep breath in through your nose.

• Feel your tummy rise as you take that deep breath in.

• Hold your breath for a few seconds, until you count to five.

• Roll your shoulders in a big circle and then let your shoulders drop loose.

• Think RELAX.

• Breathe out through your mouth, slow and relaxed, as if you’re softly whistling.

• Feel more relaxed with each breath you take

Practice tips

• Like the other relaxation skills we’ve talked about, practice is very helpful.
• In order to remember to practice, it is important to set reminders.

You can remember to practice mini-relaxation by combining it with something you do everyday. For example, before you get dressed in the morning or before you eat meals, you could do a mini-relaxation.


Welcome to the Taking Charge: Managing JIA Online Program! In this section you will learn what to expect in the program, how to get started and how to set goals to better manage JIA.

JIA stands for juvenile idiopathic arthritis. Find out what causes JIA, the different types of JIA and how it will affect you now and in the future.

Diagnosing JIA may be difficult as joint pain and swelling may be a part of many different illnesses. Diagnosis of JIA typically includes a physical exam, blood tests and imaging studies.

Pain, stiffness, and tiredness or fatigue, are common symptoms of JIA. These symptoms can lead to difficulties with participating in school and sports activities, and enjoying time with your friends. Learn about pain, fatigue, and stiffness, how to manage symptoms and how these symptoms can cause stress.

There are several strategies you can use to help you cope with pain, stress, and sleep problems. These include relaxation, distraction, and managing your thoughts. In this section, learn more about how each of these strategies work.

When you know about your medications, you can talk to your doctor about them and make good choices for yourself. Find out about the different types of JIA medications, how they work, common side effects, and the importance of talking to your doctor about your medication plan.

Did you know that there are many other therapies that you can use to manage JIA symptoms? They can help to prevent complications so that you can do all the things you want to do. In this section, learn more about physical, occupational, and psychological therapies; maintaining healthy nutrition; surgical options for JIA, and more.

Your role in making decisions about your treatment plan is very important. Your health-care team and other members of your support system are available to help you make these decisions. In turn, they can help you to manage your JIA.

Whether you have JIA or not, you need to maintain a healthy lifestyle. Find out how to stay healthy and active, learn about puberty and relationships, healthy body image, and making healthy lifestyle choices.

Sometime between the ages of 18 to 22, you most likely will transition from your pediatric rheumatologist to the adult health care setting. At that time, there are a number of things you, your family, and your health-care team can do to help make this change go smoothly.