There are many ways to calm down when feelings get big — deep breaths, counting, squeezing something soft, getting a drink of water, or moving to a quiet spot. Different strategies work for different people and different situations. The important thing is to have a few tools you can try.
Create a class 'calm-down toolkit' with pictures of different strategies. Let each child pick their favorite strategies and make a personal calm-down plan. Practice strategies during calm moments so they become habits children can use when they are upset.
When feelings get big and your body feels upset, there are many calming strategies you can try to help your body feel better. A calming strategy is a tool you can use to help yourself feel calmer. Some strategies are things you do with your body, like deep breathing or squeezing something soft. Some are about where you go, like finding a quiet space. Some are about what you put in your body, like getting a cold drink of water.
Here is something important: there is no one right way to calm down. What helps your best friend calm down might not help you, and that is perfectly okay! Your friend might love deep breathing, but you might love squeezing a stress ball. Your brother might run around to calm down, while you like to sit quietly. Everyone's body is different, and everyone needs different calming tools. The important thing is finding what works for YOU.
It is completely normal to need calming strategies. Everyone needs them — even grown-ups! Your mom probably has ways she calms down when she is upset. Your teacher probably has things she does to help herself feel calm. Needing to calm down does not mean something is wrong with you. It is just being human. It is wonderful to know what calms you because it makes you stronger and healthier.
One more important thing: when you calm down, you can still have feelings. Calming down does not mean the feeling disappears. It means your body is a little more settled, and now your mind is ready to handle the big feeling. You might still feel angry or sad or scared after you calm down — and that is okay! The calming strategy just helps your body be ready to feel the feeling more safely.
Learn a few different calming strategies that work for you. Maybe you like deep breaths, squeezing, getting a drink, going to a quiet place, or moving your body. Try different things and notice what helps. The more tools you have, the stronger and braver you become.