Warm-Up: What Calms You?

Think about things that help you feel calm, centered, or peaceful. These could be things you do, things you see, hear, smell, taste, or touch.

List 3-5 things that help you feel calm or regulated.

1.


2.


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5.



Share one idea with a partner!

Strategy Stations: Discover Your Calm

Welcome to the Strategy Stations! You will rotate through three different stations, spending about 3 minutes at each. The goal is to try out different calming techniques and see how they feel in your body and mind. Remember, what works for one person might not work for another, and that's okay!

Station 1: Breath

Breathing exercises can help calm your nervous system and bring you back to the present moment. Try one or both of these techniques:

A. Box Breathing

1. Inhale slowly through your nose for a count of 4.
2. Hold your breath for a count of 4.
3. Exhale slowly through your mouth for a count of 4.
4. Hold your breath for a count of 4.
5. Repeat 3-5 times.

B. 4-7-8 Breathing

1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire breathing exercise.
2. Exhale completely through your mouth, making a whoosh sound.
3. Inhale quietly through your nose to a mental count of 4.
4. Hold your breath for a count of 7.
5. Exhale completely through your mouth, making a whoosh sound, to a count of 8.
6. Repeat this cycle three more times for a total of four breaths.

Station 2: Ground

Grounding techniques help you connect to the present moment and your physical surroundings when you feel overwhelmed. Try one or both of these techniques:

A. 5-4-3-2-1 Sensory Check-in

This technique uses your five senses to bring you back to the present.

1. Name 5 things you can SEE around you.
2. Name 4 things you can FEEL (e.g., your clothes on your skin, your feet on the floor, the chair beneath you).
3. Name 3 things you can HEAR (e.g., distant sounds, your own breathing, the hum of the lights).
4. Name 2 things you can SMELL (even subtle ones, or imagine a pleasant smell).
5. Name 1 thing you can TASTE (e.g., the lingering taste of your last meal, or imagine a favorite taste).

B. Push Your Feet into the Floor

1. Sit upright with your feet flat on the floor.
2. Focus on the sensation of your feet. Feel the contact with the floor, the texture of your shoes or socks.
3. Gently push your feet down into the floor, feeling your leg muscles engage. Hold for a few seconds.
4. Release. Repeat a few times, noticing the stability and connection to the ground.

Station 3: Stretch

Gentle stretching can release physical tension and promote relaxation. Try these simple movements:

A. Neck Rolls

1. Gently drop your chin towards your chest.
2. Slowly roll your right ear towards your right shoulder.
3. Roll your chin back to your chest.
4. Slowly roll your left ear towards your left shoulder.
5. Repeat 2-3 times on each side, moving slowly and mindfully.

B. Shoulder Shrugs

1. Inhale and lift both shoulders up towards your ears, as if trying to touch them.
2. Hold the tension for a moment.
3. Exhale slowly and let your shoulders drop completely, releasing all tension.
4. Repeat 3-5 times.

C. Arm and Wrist Stretches

1. Reach one arm out in front of you, palm facing up. Gently pull your fingers down towards your body with your other hand to stretch your forearm.
2. Switch and repeat on the other side.
3. Gently roll your wrists clockwise and counter-clockwise.

Think about which of these strategies felt most helpful or comfortable for you. You'll use these to build your own routine!

My 2-Minute Calm Routine Card

Now it's time to build your personal calm routine! Choose 1-2 strategies that felt most helpful or comfortable from the Strategy Stations. Combine them to create a quick, easy 2-minute routine you can use whenever you need to re-center.

Draw or write your chosen strategies below. Make it a simple guide you can quickly look at and follow.

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## My Routine:

Strategy 1:



Strategy 2 (Optional):

Journal: My Routine Effectiveness Notes

After completing your 2-minute calm routine, take a moment to reflect on your experience. Being mindful of how different strategies affect you will help you build your ultimate coping toolbox.

Before my routine, I felt... (e.g., stressed, tired, distracted, calm, energized)



During my routine, I noticed... (e.g., my breathing slowed, my body felt heavy, my mind wandered, a pleasant sensation)





Immediately after my routine, I feel... (e.g., more relaxed, clearer, still a little anxious, refreshed)



On a scale of 1-5, how effective was this routine for me right now?
(1 = Not at all, 5 = Extremely effective)
Circle one: 1   2   3   4   5

What did I like or dislike about this routine?

Exit Ticket: Keep or Swap?

You've just built and tested your first 2-minute calm routine. Now, let's reflect on its future.

1. My 2-Minute Calm Routine is:


2. Will you KEEP this routine as part of your coping toolbox, or SWAP it for something else? (Circle one)
    KEEP      SWAP

3. Explain your choice: Why do you want to keep it, or what would you swap it for?





4. When or where might you use this routine in your daily life?