Create Your Calm Circle Activity

Purpose:
This hands-on activity guides you to draw and personalize your own Calm Circle diagram. You’ll practice noticing Thoughts, Feelings, Body Sensations, Behaviors, and Environment—all in one visual tool to help you calm down.

Materials:

• Plain paper or a Calm Circle template
  
• Colored pencils, markers, or crayons
  
• Calm Circle Visualization Slides (for reference)

Step-by-Step Instructions

1. Draw Your Circle (5 minutes)

   • On your paper, draw a large circle.
   • Divide it into five equal segments, like slices of a pie.

2. Label Each Segment (5 minutes)

   • Write one label per slice: Thoughts, Feelings, Body, Behaviors, Environment.

3. Add Colors & Images (10 minutes)

   • Assign each slice a different shade of blue (#90CAF9, #64B5F6, #42A5F5, plus two more).
   • In each slice, draw or write a quick image or word that shows what that slice means to you (e.g., a thought bubble, a heart, footprints).

4. Guided Check-In (10 minutes)

   • Flip through the Calm Circle Visualization Slides to remind yourself of each segment.
   • For each slice, take a deep breath, pause, and notice one thing inside you in that category.
     • Thoughts: What’s on your mind right now?
       
       
       
     • Feelings: What emotion can you name?
       
       
       
     • Body: Where do you feel tension or calm?
       
       
       
     • Behaviors: What do you want to do next? (e.g., talk, rest, move)
       
       
       
     • Environment: What’s around you? How does it make you feel?
       
       
       

5. Personalize & Practice (10 minutes)

   • Add a small drawing or word in each slice that reminds you of a quick calming strategy (e.g., a balloon for deep breaths, a favorite spot).
   • Practice tracing the circle with your finger slowly, breathing in on one half and out on the other.

6. Reflect & Rate (5 minutes)

   • Look at your completed Calm Circle. How calm do you feel right now on a scale of 1–5?
     
     
     
     
     
     

Reflection Questions

• Which segment was the easiest to notice? Which was the hardest?
• How did coloring and drawing help you connect with your feelings?
• When could you use this Calm Circle again?

Next Step:
Use your Calm Circle to fill out the Personal Calm Plan Worksheet, where you’ll choose one strategy from each slice to create a go-to plan when you feel upset.

Guided Visualization Script

Teacher Script (Word-for-Word):

“Okay, let’s get ready to do a guided visualization together. Find a comfortable seated position. Plant your feet flat on the floor and rest your hands gently in your lap. Allow your eyes to close, or keep a soft gaze downward if that feels better for you.

Pause for a moment.

Now, take a slow, deep breath in through your nose for a count of four… 1… 2… 3… 4… Hold it for just a second… and then exhale fully through your mouth for a count of six… 1… 2… 3… 4… 5… 6…

Again, breathe in… 1… 2… 3… 4… and exhale… 1… 2… 3… 4… 5… 6… Notice how your shoulders drop and your body begins to soften.

Pause for two breaths.

Now, I’d like you to imagine a circle drawn around you. This circle is calm and safe. As you picture this circle, see it divided into five equal sections, like slices of a pie. Each slice stands for one part of your Calm Circle: your thoughts, your feelings, your body sensations, your behaviors, and your environment.

Pause for five seconds.

First, bring your attention to the thoughts slice. Notice one thought that is here for you right now… maybe a word or an image. Let it float gently in that slice of the circle.

Pause for ten seconds.

Next, shift to the feelings slice. See if you can name one emotion you feel in this moment—maybe calm, maybe curious, maybe something else. Let that feeling settle into its own space.

Pause for ten seconds.

Now, move to the body sensations slice. Notice any places where you feel tension, warmth, or ease. You might feel a soft spot in your shoulders or a steady beat in your chest. Just observe without judging.

Pause for ten seconds.

Turn your focus now to the behaviors slice. Ask yourself: what do I want to do next? Do I want to rest, talk, draw, or move around? Place that intention gently into its slice.

Pause for ten seconds.

Finally, bring awareness to the environment slice. Notice what’s around you right now—sounds, light, temperature. Let those details fill that last slice.

Pause for ten seconds.

With all five parts of your Calm Circle in place, take one more deep breath with me—inhale… 1… 2… 3… 4… and exhale… 1… 2… 3… 4… 5… 6…

Now, imagine one calm spot inside your circle—a place that feels safe and peaceful. It might be a beach, a favorite chair at home, or somewhere you’ve never been but can picture clearly. Notice the colors, the sounds, the temperature. Feel your shoulders soften even more.

Pause for fifteen seconds.

When you’re ready, begin to bring your awareness back to the room. Wiggle your fingers and toes. Take one final, gentle breath in and out. And when it feels right, softly open your eyes.”

Personal Calm Plan Worksheet

Purpose:
Use your personalized Calm Circle from the Create Your Calm Circle activity to choose one specific strategy for each segment. Keep this plan handy for times when you need to calm down.

Materials:

• Your Calm Circle drawing
• Colored pencils or markers (optional)
• Calm Circle Visualization Slides (for review)

Instructions

1. Look at your Calm Circle and remember the five segments:
   • Thoughts
   • Feelings
   • Body Sensations
   • Behaviors
   • Environment
2. For each segment, pick one calming strategy you’d like to use when you notice that part of your Calm Circle lighting up.
3. Write or draw your chosen strategy in the space provided.

1. Thoughts

A calm thought or mantra I can tell myself when I’m upset:

2. Feelings

An emotion check reminder (word or image) that helps me name how I feel:

3. Body Sensations

A simple body strategy (e.g., deep breaths, stretch, progressive relaxation):

4. Behaviors

A calm behavior I can do next (e.g., draw, walk, talk to an adult):

5. Environment

An environmental change or safe spot I can use (e.g., soft corner, quiet place, comforting object):

Putting It All Together

1. Calm Plan Reminder: How will I remember to use this plan when I’m upset?
   
   
   
   
   
   
   

2. Practice Schedule: When will I practice my Calm Plan this week? (Choose a time or trigger)
   
   
   
   
   
   
   

3. Rate Your Calmness

   • Before using my plan: ____/5
   • After using my plan: ____/5

Reflection Questions

• Which strategy was easiest to pick? Why?
  
  
  
  
  
  
  
• Which strategy feels most challenging? How might you make it easier to use?
  
  
  
  
  
  
  
• When do you think this Personal Calm Plan will help you the most?
  
  
  
  
  
  
  

Next Steps:
Keep this worksheet somewhere you can see it. The more you practice, the easier it will be to calm yourself when big feelings come up.

Silent Reflection

Purpose:
A brief, one-minute mindfulness break to let you internalize your Calm Circle and Personal Calm Plan.

Instructions:

1. Sit comfortably with your Calm Circle drawing and Personal Calm Plan in front of you.
2. Take a slow, deep breath in…and exhale fully.
3. Close your eyes or soften your gaze downward.
4. Focus on your natural breath. Notice any thoughts, feelings, or sensations without trying to change them.

(1 minute of silence)

When you hear the gentle cue (a soft bell or teacher’s tap), slowly open your eyes, stretch gently, and prepare to return to your day.