Building My Calm-Down Toolkit

A Calm-Down Toolkit isn't a real box! It's a set of simple, powerful actions you can use anytime you feel overwhelmed, stressed, or upset. Just like a builder uses different tools for different jobs, you can use different calm-down tools for different feelings.Learning these tools helps you understand your feelings and gives you the power to handle them in a healthy way. When you can calm your mind and body, it's easier to solve problems and feel happy!

This tool uses your breath to send a calm signal to your brain. It's super simple and you can do it anywhere!Sit or lie down in a comfortable spot.Place one hand on your belly, just above your belly button.Close your eyes if you want to. Breathe in slowly through your nose for 4 seconds. Feel your hand rise as your belly fills with air like a balloon.Hold your breath for 2 seconds.Breathe out slowly through your mouth for 6 seconds. Feel your hand go down as the 'balloon' deflates.Repeat 5 times, or until you feel more relaxed.

When your mind is racing, this tool helps bring your focus back to the present moment. It uses your five senses to help you feel grounded.Wherever you are, quietly notice:5 things you can SEE around you (a green plant, a blue pen, a crack on the wall).4 things you can FEEL with your body (your feet on the floor, the soft fabric of your shirt, a cool breeze).3 things you can HEAR right now (a clock ticking, birds outside, your own breathing).2 things you can SMELL (your pencil, the clean air, lunch from the cafeteria).1 thing you can TASTE (the water you just drank, the faint taste of your toothpaste).