Lightly massage your jaw muscles with your fingertips. Feel up your jaw line to the place where it is sore or clicking, and massage gently in a circular motion for a minute on each side. This may help the muscles and tendons to release. Icing the sore area will decrease swelling and inflammation. Heat will ease pain and relax muscles. Use a hot water bag or soaked towel for heat, and a cold pack or a bag of ice wrapped in a towel for cooling. You can also use a heat pack on your neck and shoulders if they are tight and sore. Make sure not to burn or freeze your skin! Use cold for 10 minutes, then heat for 5 minutes. Keep the entire area covered with a cloth or towel to avoid damaging your skin. It's important to maintain good posture throughout the day, especially when working on a computer, at a desk, or just when sitting for a long time. Keeping proper head and neck posture will help in relieving stressed muscles. People who regularly grind their teeth are more likely to get TMJ because of the stress it puts on your jaw joint and muscles. Some people even grind their teeth while they sleep. Stop grinding your teeth to minimize your chance of lockjaw from TMJ. When your jaw muscles are tight and painful, you want to give them a rest instead of making them work hard. Eat soft foods like soup, eggs, fish, cottage cheese, smoothies, and cooked vegetables. Take small bites. Avoid hard foods and foods that are sticky or chewy. Do not chew gum. Dehydration can cause muscle cramps and make you more prone to lockjaw. Drink water regularly to help keep your muscles and bones in optimum condition. Drink at least 8 glasses of water daily.

Summary: Try self-massage. Apply warm and cold packs alternately. Maintain good posture at all times. Avoid grinding your teeth. Eat soft food. Drink 8 to 10 glasses of water every day.


Face your partner and hold your partner’s right hand with your left hand. Take 2 steps back as your partner steps towards you. Then, take 2 steps in place while your partner does the same. As you step, grasp your partner’s left hand with your right hand. Gently push your partner back using both of your hands. Then, take 2 steps forward as your partner takes 2 steps back. Repeat the move as many times as you like for a simple way to dance West Coast Swing. Stand facing your partner with your right hand resting on their waist and their left hand resting on your shoulder. Clasp your partner’s right hand with your left hand and walk side to side with them for 4 steps. Then, release your grip on their waist and extend your left arm out as your partner steps away from you. Walk in place for 4 steps as your partner does the same, then guide your partner back towards you by bending your arm. Resume the previous position and repeat the step as many times as you like for a simple dance move. Hold your partner’s right hand with your left hand. Look in the direction you want your partner to go and guide them with your left arm. Walk in place for 4 steps, and then turn and walk 4 more steps as your partner walks 180 degrees around you. Then, pause and walk in place for 4 steps before guiding them back to their start position using the same arm and going in the same direction.  Don’t change directions during this dance move! Keep your partner moving in a counterclockwise pattern around you. Make sure to face your partner the whole time they are walking around you.

Summary: Do a sugar push by walking 2 steps back as your partner steps forward. Try a straight send-out by extending your arm as your partner steps away. Walk in place while turning to do a left side pass.


If you are daydreaming, it means you are focusing on a fantasy or your own thoughts which are not necessarily related to what is currently going on around you. Mindfulness is about being present in the current moment.  Try to eat a piece of fruit that you enjoy while focusing on how it feels, looks, and tastes. Use resources online to learn about mindfulness and try mindfulness techniques. Grounding helps you detach from emotional pain; it is useful especially when dealing with difficult situations and emotions and can serve as a healthy and useful replacement to daydreaming or fantasizing. Grounding can be done in any situation and at any moment that you choose, and it helps to re-focus your mind. Once you do the grounding exercise, go back to your original duty or task. You may find that you are better able to focus after using a specific grounding technique.  Name some of the different objects in the room and their different uses. You could name some color or animals that you can think of. Remember not to spend too much time doing the grounding technique, or you are simply using it as another form of daydreaming. Limit yourself to about 1 minute, and then go back to what you were previously doing. A lack of sleep quality has been associated with increases in daydreaming. If you do not allow your mind to rest at night, it can become over-active during the day. Individuals with sleep issues also experience higher rates of depression, anxiety, and medical problems.  Develop a sleep schedule (a bedtime and wake-time) and sleep at least 8 hours per night. Try relaxation and breathing techniques to help you fall asleep at night. If you find your thoughts are distracting you, it may be helpful to take a break. Sometimes when we are distracted it is an indication that we have been working too hard. Taking breaks can actually increase productivity overall, especially on brainstorming tasks.  Try going for a walk or a stroll down the street. Do something you enjoy for a few minutes, eat a snack, listen to music, or watch something on television. If you're someone who begins to daydream when you are not particularly engaged, such as sitting idly, try doing something somewhat active. Fidgeting may actually help individuals with attention issues concentrate better.  Grab a pillow, stuffed animal, or stress ball that you can fiddle with. Some people find that listening to music while working on simple tasks helps them focus. It serves as a partial distraction for the mind, so it can focus on what is important.

Summary: Try mindfulness exercises. Use grounding techniques. Get enough sleep. Take a break. Involve both your body and mind.


Quizzing yourself can help you improve your understanding of the material you’re studying. It will also help you identify your weak points so that you’ll know where to focus during review. Try different methods of testing your knowledge, such as:  Making flashcards Having a friend ask you questions and trying to answer them Taking advantage of quizzes and knowledge checks in your textbooks Taking practice tests or quizzes, if your teacher provides them To help you stay focused, look for a place to study where you won’t be bothered by noise or interruptions. Your study space should also be tidy, well-lit, and not too hot or too cold.  For example, you might study at a desk or table in your bedroom, find a favorite corner at the library, or work in a quiet coffee shop. Just be careful not to get too comfortable! If you study in bed or on a comfy couch, you may be tempted to fall asleep. Distractions can be a huge problem when you’re trying to study. While you’re studying, put your phone away somewhere (like your bag or desk drawer) or turn it off. Turn off the TV, radio, or anything else that might distract you.  If you’re too tempted to play with your phone, try installing a productivity app that will limit your access during study time, like Offtime or Moment. If you’re studying at home, let other people in your home know that you need quiet time without distractions while you’re studying or doing homework. while you study. When you’re working or studying, try to take a 15 to 20-minute break every hour or so. This will help re-energize you and get you back on track if your mind starts to wander.  During your break, you can get up and walk around, have a healthy snack, watch a short video, or even put your head down for a quick power nap. Going for even a short walk can give your brain a boost and improve your problem-solving and creative thinking skills!
Summary: Quiz yourself on the material. Find a quiet, comfortable study environment. Put away your phone or other distractions. Take frequent breaks