Simple Calming Strategies
Try calming strategies when feeling upset or overwhelmed, such as gentle slow breaths, counting slowly to ten or taking a safe quiet break with support. Understand that these can help the body settle and make it easier to think about what to do next.
What a learner can do afterwards
- Demonstrate at least two calming strategies when prompted
- Choose a calming strategy during a real upset, with support if needed
- Explain in simple terms how settling their body can help them think about what to do next
1 · Read
Upset feelings can make your body feel shaky, hot or tight. A calming strategy is an action you try to help your body settle. Feeling steadier can help you think about your next step. It does not fix the problem itself.
Try breathing in gently and out slowly. Keep each breath comfortable. You do not need a huge breath or to hold it. You can also count slowly from 1 to 10 in order. The slow pace gives you a pause; rushing skips that pause.
Ben lost his board game and felt like yelling. He tried three gentle, slow breaths. He felt steadier but was still sad about losing. He asked a grown-up he trusts to help him choose his next step.
If noise feels too much, ask a trusted grown-up for a quiet break. Stay somewhere safe where your grown-up knows where you are. A strategy may help a little or may not help this time. You can try another strategy or ask for help. Reaching ten does not mean you will feel calm.
You can cry or cover your ears when noise feels too much. These responses are okay. You can ask a trusted grown-up for help while you are crying or still upset. You do not have to feel calm before asking.
Try gentle slow breaths, slow counting or a safe quiet break. A trusted grown-up can help, even while you are still upset.
Original lesson, questions and flashcards written for this dataset.
Original readings and flashcards written for this dataset.
More to read
Getting help with loud voices
Loud voices can feel scary. You can tell a grown-up you trust, even if you are crying. If the person yelling scares you, ask another trusted grown-up for help. You are not responsible for making the person stop yelling.
A safe grown-up can help you find a quieter place. You may try a comfortable, slow breath if you want to. If someone hurts or threatens you, seek help from a safe grown-up right away.
After a calming try
After you try a calming strategy, notice how you feel. You might feel steadier, a little better or still upset. Tell a trusted grown-up what you tried. You can ask them to stay with you or help you choose something else.
Breaths and counts do not have to make your feelings disappear. If upsetting feelings keep making it hard to sleep, play or go to school, tell your grown-up. They can help you get more support.
Practise before you need it
You can learn a calming strategy while you already feel settled. Ask a trusted grown-up to join you. Practise breathing in gently and out slowly. On another try, count slowly from 1 to 10.
Together, choose a safe place for a quiet break. Your grown-up should know where you are. When you feel upset later, they can remind you of your plan or help you try it. You can ask for support at any point.
A pause while you wait
You want a turn with a toy, but someone else is using it. Waiting can feel hard. Tell your grown-up how you feel. Ask them to help you find out when your turn will come.
You could try slow counting while you wait. Counting will not bring your turn sooner. It gives you a pause while you choose what to do next. If you still feel upset, your grown-up can help you.
2 · Watch
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