Calm Down
Name one thing you can do when you feel angry.
Take deep breaths, count to 10, take a break, ask for help, use a fidget, or walk away.
You get an answer wrong in class and think, “I'm so bad at this.” What would you do?
Remind yourself that getting one answer wrong doesn't mean you're bad at it. Think about what you can learn from the mistake.
Your stomach feels like it has butterflies, your hands feel sweaty, and you feel worried. What emotion might you be feeling?
Nervous, worried, or anxious.
Name a coping skill that you can do without anyone else knowing you're doing it.
Deep breathing, positive self-talk, counting, grounding, or squeezing your hands together.
What is one nice thing you can say to yourself when you wake up?
I am going to have a good day,” “I am capable,” “I am important,” or another positive statement.
Show us how you would take a calming breath.
Breathe in slowly through your nose, pause, and slowly breathe out through your mouth.
Your friend doesn't say hi to you at school. You think, “They're mad at me.” What could you do?
Stop and think of other possibilities. They might not have seen you, might be distracted, or might be having a bad day.
You worked really hard on something and someone says, “Good job!” How might you feel?
Proud, happy, excited, or confident.
Which coping skill could you use if you need to get some energy out?
Walking, running, stretching, dancing, jumping, or playing a sport.
What could you tell yourself after making a mistake?
“Mistakes are okay,” “I can learn from this,” or “I can try again.”
Name 2 things you can do to calm your body.
Deep breathing, stretching, walking, squeezing a stress ball, listening to music, or taking a break.
You lose a game and think, “I never win anything!” What would you do?
Notice that you're using an extreme thought. Remind yourself of times you have won or done well and think, “I didn't win this time, but that's okay.”
What is one clue your body might give you when you are getting angry?
Tight muscles, clenched fists, a hot face, faster heartbeat, tense body, or feeling like you want to yell.
Name a coping skill that involves another person.
Talking to a trusted adult, asking a friend for support, asking for help, or talking to a counselor.
Finish this affirmation: “I don't have to be perfect because ______.”
“Everyone makes mistakes,” “I'm still learning,” or “I am enough as I am.”
What is "bubble space," and why can it help?
Giving yourself some personal space when you are upset. It can help you calm down and prevent things from getting worse.
You have a big assignment and think, “I can't do this.” What would you do?
Break the assignment into smaller steps and change the thought to something more helpful, like “This feels hard, but I can start with one part.”
You were excited to do something, but it gets canceled. What are two feelings you might have?
Disappointed, sad, frustrated, angry, or upset.
What coping skill could you use if your thoughts won't stop racing?
Write your thoughts down, practice grounding, focus on your breathing, listen to calming music, or talk to someone.
Your friend is feeling down. Give them a positive affirmation you could say to them.
“You can do this,” “You're important,” “I believe in you,” or another encouraging statement.
Your thoughts are racing and you can't seem to calm down. What is one grounding technique you could use to help bring your attention back to the present?
Try the 5-4-3-2-1 technique: name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
Someone laughs while you're talking and you think, “They're laughing at me.” What would you do?
Don't assume you know what they're thinking. Consider other explanations and, if you're still unsure, ask what happened.
Two kids can experience the same situation but feel completely different emotions. Why?
People can have different thoughts, experiences, and perspectives about the same situation.
You notice you're getting upset, but you're not sure what would help. What are three things you could ask yourself to figure out what coping skill you need?
Lucy just found out that her favorite aunt is very sick. How do you think Lucy is feeling?
“Even when I'm nervous, I can try.” / “Even when I make mistakes, I can learn.” / “Even when I'm having a bad day, I know it won't last forever.”