My Calm-Down Plan
Six calm-down tricks to try, and a plan for when worry shows up
My Calm-Down Plan
Six calm-down tricks to try, and a plan for when worry shows up
My Calm-Down Plan
Six calm-down tricks to try, and a plan for when worry shows up
Everybody gets worried sometimes. Worry can make your tummy flip, your heart go fast, or your thoughts spin around and around. You can learn tricks that help your body calm down, the same way you learned to tie your shoes: a little practice at a time. Here are six to try.
Balloon breathing: Put your hands on your belly. Breathe in slowly through your nose and feel your belly puff up like a balloon. Then let the air out slowly, like a balloon floating down. Do it three times.
Spy five things: Look around and name five things you can see. Can you find something blue? Something round? Something tiny?
Squeeze and let go: Squeeze a stress ball, a pillow or your fists tight while you count to five. Then let go and feel your hands go floppy.
Hug something soft: Hold a stuffed animal, a cozy blanket or a pet close and feel how soft it is.
Tell a grown-up: Say "I feel worried" to a grown-up you trust. You don't need all the words. That one sentence is enough to start.
Calm song: Play or hum a song that makes you feel safe and cozy. Sing it in your head if you are somewhere quiet.
- On the lines at the top, write your calm-down spot, a grown-up you can tell, and a calm song you like.
- Under "When Worry Shows Up," write a time or place worry likes to visit, like bedtime, the car ride to school or a sleepover. If you filled in My Worry Map, you can use it here.
- Under "My Body's Warning Sign," write what your body does at that time: a tight tummy, sweaty hands, a fast heart.
- Under "What I'll Try," write one trick from the list above, or one you made up yourself.
- Under "Who Can Help Me," write the name of a grown-up who can help you at that time.
- Fill in one row for each time worry shows up. Then practice your tricks on a calm day, so your body already knows what to do when worry comes.
My calm-down spot
A grown-up I can tell
My calm song
| When Worry Shows Up | My Body's Warning Sign | What I'll Try | Who Can Help Me |
|---|---|---|---|
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See also
Common Questions
What is the My Calm-Down Plan worksheet?
Everybody gets worried sometimes. Worry can make your tummy flip, your heart go fast, or your thoughts spin around and around. You can learn tricks that help your body calm down, the same way you learned to tie your shoes: a little practice at a time. Here are six to try.
How do I use the My Calm-Down Plan worksheet?
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