Calm Down Toolkit

Name:

Date:

Student practicing calm breathing techniques

🧠 Part 1: Understanding Your Emotions

1. Which of these are strong emotions you might need to manage? (Tick all that apply)

Anger when someone is unfair to you

Anxiety before an exam or presentation

Disappointment when plans get cancelled

Frustration when technology doesn't work

2. What usually happens in your body when you feel really angry or stressed?

Heart beats faster, muscles tense up

Feel dizzy or lightheaded

Breathing becomes quick and shallow

All of the above

3. Think of a recent time you felt really upset or stressed. What triggered this feeling?

4. How did you handle that situation? What did you do to feel better?

🛠️ Part 2: Building Your Personal Toolkit

5. Deep Breathing Strategy: Complete this sentence about the 4-7-8 technique:

Breathe in for _____ seconds, hold for _____ seconds, breathe out for _____ seconds.

6. Grounding Strategy: The 5-4-3-2-1 method helps you focus on your senses. Fill in what each number represents:

5 things you can _____________

4 things you can _____________

3 things you can _____________

2 things you can _____________

1 thing you can _____________

7. Which calming strategies would work best for you? (Choose your top 3)

Deep breathing exercises

Counting backwards from 10

Going for a walk outside

Listening to music

Talking to a trusted friend or adult

Writing in a journal

8. Create a personal mantra or positive phrase you could say to yourself when feeling overwhelmed:

💭 Part 3: Reflection and Action Plan

9. Describe a time when you stayed calm under pressure. What helped you manage your emotions in that situation?

10. My Calm Down Action Plan: When I notice I'm getting really upset, I will:

First: _________________________________________________

Then: _________________________________________________

Finally: _________________________________________________

11. Who are three people you could talk to when you need support managing difficult emotions?

1. _________________________________________________

2. _________________________________________________

3. _________________________________________________

Calm Down Toolkit

Calm Down Toolkit

🧠 Part 1: Understanding Your Emotions

🛠️ Part 2: Building Your Personal Toolkit

💭 Part 3: Reflection and Action Plan

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