Calming Techniques
Taking slow breaths in through your nose and out through your mouth helps your body relax.
Deep breathing
Writing or drawing your feelings in a notebook.
Journaling or drawing feelings
A simple activity like walking or playing outside that can improve mood.
Exercise
Using crayons, markers, or paint to express how you feel.
Drawing or art
Saying kind things to yourself like “I can do this.”
Positive self-talk
This activity involves squeezing and relaxing different muscles in your body.
Muscle relaxation
Telling a trusted adult like a parent, teacher, or nurse how you feel.
Asking for help or talking about your feelings
Stretching your body slowly while breathing deeply.
Yoga
Listening to songs that make you feel calm or happy.
Listening to music
Thinking about things you are thankful for.
Gratitude
Naming 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste helps you calm down.
5-4-3-2-1 grounding technique
Talking to a friend or family member when you are upset.
Seeking support
Dancing to music to release energy and feel better.
Playing with toys like building blocks or Legos to relax your mind.
Playing
Being kind to yourself when something doesn’t go your way.
Self-compassion
Closing your eyes and imagining a peaceful place like a beach or forest is called this.
Visualization or guided imagery
Naming feelings like happy, sad, angry, or scared.
Identifying emotions
Taking a break to move when you’ve been sitting a long time.
Movement break
Reading a favorite story to help your mind relax.
Reading
Thinking of mistakes as chances to learn.
Growth mindset
Focusing your mind on the present moment.
Mindfulness
Using “I feel ___ when ___” to explain your emotions.
I-statements
Spending time outside in places like parks, forests, or playgrounds.
Spending time in nature
Making something like bracelets, coloring pages, or clay models.
Arts and crafts
Remembering a time you solved a hard problem before.
Confidence building