Glow Up Grounding Slides Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear that feels like an "alarm."
✦ Physical: Heart racing, shaking, or trouble breathing.
✦ The feeling of losing control or needing to escape.
"Grounding brings you back to the present moment where you are safe."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Different textures
3
Hear
Distant or close sounds
2
Smell
In the air or on you
1
Taste
One thing you can taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Imagine tracing a square in your mind.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system to calm down.
Just
Breathe
Category Queen
When your brain starts spiraling, force it to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Specific Colors
Name every shade of pink you know.
Favorite Songs
List songs by your favorite artist.
Grocery Store
Imagine walking down the aisles.
Dog Breeds
Golden Retrievers, Poodles...
Dream Vacays
Paris, Tokyo, New York City...
SOS: Intense Grounding
When a panic attack feels too big for simple breathing, you need Physical Shock to reset your system.
The Cold Water Trick
Splash ice-cold water on your face or hold an ice cube. It triggers the "Mammalian Dive Reflex" which instantly slows your heart rate.
Muscle Squeeze
Tense every single muscle in your body as hard as you can for 5 seconds, then release everything at once. Repeat 3 times.
The Push
Stand against a wall and push as hard as you can with your hands. Feel the strength in your arms and legs.
Scenario 1: Hallway Hectic
The crowds are too much...
You're walking through the main hallway during passing period. It's loud, people are bumping into you, and you suddenly feel like you can't breathe.
Pick Your Glow Up:
Mental Trick
Look for 3 people wearing pink or blue. Focus on their shoes.
Physical Anchor
Grip the strap of your backpack as hard as you can. Feel the texture.
Scenario 2: The Chaos Zone
A rowdy classroom environment...
Your teacher has lost control of the class. People are shouting, throwing things, and the noise is making your skin crawl. You feel a spiral coming.
Pick Your Glow Up:
Box Breath: Trace the outline of your desk with your finger as you breathe.Categories: List every teacher in the school in alphabetical order.
Scenario 3: Spotlight Stress
Being called on or presenting...
"I'm on the spot!"
The teacher calls your name. Your mind goes blank and your face gets hot. Everyone is looking.
Try This:
Wiggle your toes inside your shoes. Feel each one move. It’s a secret anchor!
"The Big Presentation"
You're standing at the front. Your hands are shaking so much you can't hold your notes.
Try This:
Find 5 objects in the room that are the exact same color. Keep your eyes on them.
Scenario 4: Brain Fog
You look at your to-do list and it feels like a mountain. You can't even start. Your chest feels tight and you want to cry.
Focus on the NEXT small step.
"I will just write my name on the paper. That's it."
PRO TIP
Ground then Work
Never try to work while panicking. Ground yourself for 2 minutes first. Your brain works better when it's safe.
The "5-Word" Rule
Describe what you are doing in 5 words: "I am sitting. I am breathing. I am holding my pen."
Protect Your Peace
Anxiety is a liar, but your senses tell the truth. Keep these tools in your pocket for whenever the world feels a little too loud.
You are safe.
You are in control.
You've got this.
Calm Classroom Guide Calm Classroom Guide
Facilitating the Glow Up Grounding Lesson
Duration
45-60 Minutes
Audience
Middle/High School Students
Subject
Wellness & SEL
Learning Objectives
Differentiate between general anxiety and acute panic attacks.
Practice 3+ grounding techniques (Sensory, Mental, Physical).
Apply grounding strategies to common school-based stressors.
Identify personal grounding "anchors" for future use.
Teaching Script & Tips
Introduction (Slides 1-2)
"Anxiety is a normal part of being human, but sometimes it gets too loud. Today we're going to learn how to 'glow up' our coping skills so we can feel safe even when things are hectic."
Key Point: Emphasize that panic attacks are temporary and physical, even though they feel life-threatening.
The 5-4-3-2-1 Reset (Slide 3)
Lead the class through a live practice. Ask volunteers to share one thing they see or hear right now in the classroom. This builds community through shared experience.
Breathing & Mental Grounding (Slides 4-5)
Explain the 4-7-8 method as a "manual override" for the nervous system. For "Category Queen," do a quick 30-second round: "Name as many breakfast foods as you can in 30 seconds!"
SOS Strategies (Slide 6)
Address the stigma. Some students might find muscle squeezing or cold water odd. Explain the biology: "These aren't just tricks; they are signals to your brain that says 'Stop! No emergency here!'"
Scenario Discussion Guide
As you go through Slides 7-10, use these prompts to deepen the conversation:
"Why would the 5-4-3-2-1 method be hard to do in a crowded hallway? What could you use instead?"
"When presenting, how can you ground yourself without it being obvious to the class?"
"Have you ever felt 'Brain Fog'? What does it feel like in your body?"
Modification & Support
For students with sensory processing needs, some grounding techniques may be overstimulating. Encourage them to find their "Safe Senses"—e.g., if noise is a trigger, focus only on sight and touch .
Teacher Action
Allow students to step into the hall or use noise-canceling headphones during "Chaotic" times.
Follow-Up
Pocket Peace Cards Pocket Peace Card
5-4-3-2-1 Reset
5 See
4 Touch
3 Hear
2 Smell
1 Taste
Quick Breaths
Box: In (4), Hold (4), Out (4), Hold (4)
4-7-8: In (4), Hold (7), Out (8)
Mental Anchor
Name 10 things in a category (Comfort shows, pink items, dog breeds).
You are safe & in control. 💖
Pocket Peace Card
5-4-3-2-1 Reset
5 See
4 Touch
3 Hear
2 Smell
1 Taste
Quick Breaths
Box: In (4), Hold (4), Out (4), Hold (4)
4-7-8: In (4), Hold (7), Out (8)
Mental Anchor
Name 10 things in a category (Comfort shows, pink items, dog breeds).
You are safe & in control. 💖
Pocket Peace Card
5-4-3-2-1 Reset
5 See
4 Touch
3 Hear
2 Smell
1 Taste
Quick Breaths
Box: In (4), Hold (4), Out (4), Hold (4)
4-7-8: In (4), Hold (7), Out (8)
Mental Anchor
Name 10 things in a category (Comfort shows, pink items, dog breeds).
You are safe & in control. 💖
Pocket Peace Card
5-4-3-2-1 Reset
5 See
4 Touch
3 Hear
2 Smell
1 Taste
Quick Breaths
Box: In (4), Hold (4), Out (4), Hold (4)
4-7-8: In (4), Hold (7), Out (8)
Mental Anchor
Name 10 things in a category (Comfort shows, pink items, dog breeds).
You are safe & in control. 💖
Glow Up Journal Worksheet Glow Up Journal
My Personal Grounding Plan
Name:
Date:
When do I feel most anxious?
Check the ones that apply to you or write your own below.
Big Crowds / Hallways
Giving Presentations
Taking Tests / Timed Work
Loud / Rowdy Classrooms
Being Called On Unexpectedly
Having "Too Much" to Do
Other Triggers:
My Glow Up Menu
My Favorite Category:
What would you name 10 items of?
My Secret Anchor:
Something small you can touch or do (wiggle toes, grip pen, etc.)
My Calm Breathing:
Which method felt best to you?
Box Breathing
4-7-8 Breath
My SOS Trick:
If things get really bad, I will try...
Scenario Game Plan
Scenario:
You are about to give a presentation and your heart is racing.
My Grounding Strategy:
Scenario:
You walk into a classroom that is extremely loud and chaotic.
My Grounding Strategy:
"I am stronger than my anxiety." 🌸
Glow Up Grounding Slides Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear that feels like an "alarm."
✦ Physical: Heart racing, shaking, or trouble breathing.
✦ The feeling of losing control or needing to escape.
"Grounding brings you back to the present moment where you are safe."
The Science of the Spiral
THE ALARM
The Amygdala Alarm
This tiny part of your brain is like a smoke detector. Sometimes, it mistakes a "presentation" for a "predator" and sounds the alarm even when you're safe.
THE CHEMICAL
Cortisol & Imbalance
When panicked, your brain floods with Cortisol. It makes your heart race! Anxiety can also be caused by an imbalance in chemicals like Serotonin.
C
S
"It's not just in your head—it's in your chemistry. Grounding hits the reset button."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Different textures
3
Hear
Distant or close sounds
2
Smell
In the air or on you
1
Taste
One thing you can taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Imagine tracing a square in your mind.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system to calm down.
Just
Breathe
Category Queen
When your brain starts spiraling, force it to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Specific Colors
Name every shade of pink you know.
Favorite Songs
List songs by your favorite artist.
Grocery Store
Imagine walking down the aisles.
Glow Up Grounding Slides Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
This tiny brain part is like a smoke detector. It mistakes a "presentation" for a "predator" and sounds the alarm even when you're safe.
THE CHEMICAL
Cortisol & Imbalance
Panicking floods your body with Cortisol. It's often a chemical imbalance of Serotonin.
C
S
"It's chemistry, not a character flaw. Grounding resets the circuit."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a square in your mind.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system.
Just
Breathe
Category Queen
Force your brain to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Salmon, Fuchsia, Rose...
Song Titles
List songs by your favorite artist.
SOS: Physical Shock
When panic feels too big, you need Physical Shock to reset your system.
Ice Cold Water
Splash ice-cold water on your face. It triggers a reflex that instantly slows your heart rate.
Muscle Squeeze
Tense every muscle as hard as you can for 5 seconds, then release. Repeat 3 times.
Calm Classroom Guide Calm Classroom Guide
Facilitating the Glow Up Grounding Lesson
Duration
45-60 Minutes
Audience
Middle/High School Students
Subject
Wellness & SEL
Learning Objectives
Differentiate between general anxiety and acute panic attacks.
Understand the roles of the amygdala and cortisol in the stress response.
Practice 3+ grounding techniques (Sensory, Mental, Physical).
Apply grounding strategies to common school-based stressors.
Teaching Script & Tips
Introduction (Slides 1-2)
"Anxiety is a normal part of being human, but sometimes it gets too loud. Today we're going to learn how to 'glow up' our coping skills."
Key Point: Differentiate between the lingering worry of anxiety and the intense "alarm" of a panic attack.
The Science (Slide 3)
Explain the Amygdala as the brain's "smoke detector." It’s trying to protect us but isn't very good at telling the difference between a presentation and a predator. Mention Cortisol as the physical messenger that causes the racing heart.
The 5-4-3-2-1 Reset (Slide 4)
Lead a live practice. Ask volunteers: "What's one thing you can see in this room right now that you usually ignore?"
SOS & Scenarios (Slides 7-11)
Explain that physical shock (like cold water) isn't just a distraction—it's a "hard reset" for the nervous system that forces the brain out of the panic loop.
Scenario Discussion Guide
As you go through the scenarios, use these prompts:
"In the hallway scenario, why would focusing on colors be better than closing your eyes?"
"When presenting, how can you ground yourself without the class knowing you're anxious?"
"What's one 'small step' you can take when a big project feels too heavy?"
Glow Up Grounding Slides v4 Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
This "smoke detector" in your brain sometimes mistakes a presentation for a predator and sounds the alarm.
THE MESSENGER
The Cortisol Rush
Panicking floods your body with Cortisol. This "stress hormone" makes your heart race and prepares you to run or fight.
THE MOOD
Serotonin Balance
Serotonin is a brain chemical that helps regulate mood and keeps you feeling calm. A low level can make anxiety feel much louder.
C
S
"It's chemistry, not a character flaw. Grounding resets the circuit."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a square in your mind.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system.
Just
Breathe
Category Queen
Force your brain to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Salmon, Fuchsia, Rose...
Song Titles
List songs by your favorite artist.
SOS: Physical Shock
When panic feels too big, you need Physical Shock to reset your system.
Ice Cold Water
Calm Classroom Guide v3 Calm Classroom Guide
Facilitating the Glow Up Grounding Lesson
Duration
45-60 Minutes
Audience
Middle/High School Students
Subject
Wellness & SEL
Learning Objectives
Differentiate between general anxiety and acute panic attacks.
Explain the roles of the amygdala, cortisol, and serotonin in stress.
Practice 3+ grounding techniques (Sensory, Mental, Physical).
Apply grounding strategies to common school-based stressors.
Teaching Script & Tips
The Science of the Spiral (Slide 3)
Key Talking Points:
Amygdala: Explain it as the "Primitive Brain." It doesn't use logic; it only reacts. It's helpful in a fire, but unhelpful during a math test.Cortisol: This is the "Go-Go Juice." It's a hormone that sends blood to your muscles and makes your heart beat faster. In anxiety, we have too much "juice" and nowhere to run.Serotonin: The "Chill Chemical." It helps regulate mood and sleep. Sometimes, our brains have an imbalance where we don't have enough Serotonin to balance out the Cortisol.
The 5-4-3-2-1 Reset (Slide 4)
"Why does this work? It pulls your focus away from the amygdala's alarm and back to the present moment. It forces your logical brain to turn back on."
SOS Strategies (Slide 7)
Explain Physical Shock . Cold water or wall pushes trigger the Mammalian Dive Reflex . This is a biological trick that forces the heart rate to drop instantly. It's like a computer reboot.
Scenario Discussion Guide
Guide students to realize that grounding is "invisible" help:
Spotlight Stress: Focus on "invisible" grounding like toe wiggling or the 5-4-3-2-1 method with objects in the back of the room.
Brain Fog: Remind them: "A safe brain is a smart brain." If you are in a panic loop, your logical brain is literally offline. You HAVE to ground before you can work.
Glow Up Grounding Slides v5 Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
Your brain's "smoke detector" mistakes a presentation for a predator and sounds the alarm.
THE MESSENGER
The Cortisol Rush
Panicking floods your body with Cortisol. This hormone makes your heart race to get you ready for action.
THE MOOD
Serotonin Balance
Serotonin regulates mood. An imbalance can make those anxiety alarms sound much louder than usual.
C
S
"It's chemistry, not a character flaw. Grounding resets the circuit."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a square in your mind as you go.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system to calm down.
Just
Breathe
Category Queen
Force your brain to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Salmon, Fuchsia, Rose, Punch...
Artist Songs
List all songs by your favorite singer.
SOS: Physical Shock
When panic feels too big, you need Physical Shock to reset your system.
Ice Cold Water
Splash ice-cold water on your face. This triggers a reflex that instantly slows your heart rate.
Glow Up Grounding Slides Resized Science Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
Your brain's "smoke detector" mistakes a school presentation for a predator and sounds the emergency alarm.
THE MESSENGER
The Cortisol Rush
Panic floods your body with Cortisol. This hormone makes your heart race and gets you ready to run or fight.
THE MOOD
Serotonin Balance
Serotonin regulates mood. A low level can make those anxiety alarms sound much louder and harder to ignore.
C
S
"It's chemistry, not a character flaw."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things around you
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a square in your mind as you go.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system to calm down.
Just
Breathe
Category Queen
Force your brain to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Salmon, Fuchsia, Rose, Punch...
Artist Songs
List all songs by your favorite singer.
SOS: Physical Shock
When panic feels too big, you need Physical Shock to reset your system.
Ice Cold Water
Glow Up Grounding Slides Final Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened yet.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
Your brain's "smoke detector" mistakes a presentation for a predator and sounds the alarm.
THE MESSENGER
The Cortisol Rush
Panic floods you with Cortisol. This hormone makes your heart race and gets you ready for action.
THE MOOD
Serotonin Balance
Serotonin regulates mood. An imbalance can make anxiety alarms sound much louder.
C
S
"It's chemistry, not a character flaw."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a square in your mind.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). This "hacks" your nervous system.
Just
Breathe
Category Queen
Force your brain to focus on a boring task. Pick a category and name as many things as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Fuchsia, Rose, Punch...
Artist Songs
List songs by your favorite singer.
SOS: Physical Shock
When panic feels too big, you need Physical Shock to reset your system.
Ice Cold Water
Splash cold water on your face. This triggers a reflex that slows your heart rate.
Glow Up Grounding Slides Final v2 Glow Up Grounding
Staying Calm, Cute, & Collected
✨ Relax 💖 Reset 🌸 Refocus
What's the Vibe?
Anxiety Is...
✦ That "what if" feeling that won't go away.
✦ Feeling restless, jittery, or on edge.
✦ Worrying about things that haven't happened.
A Panic Attack Is...
✦ Sudden, intense fear like an "alarm."
✦ Physical: Heart racing or trouble breathing.
✦ The feeling of losing control or needing escape.
The Science of the Spiral
THE ALARM
The Amygdala Alarm
Mistakes a presentation for a predator and sounds the alarm.
THE MESSENGER
The Cortisol Rush
Panic floods you with Cortisol to get you ready for action.
THE MOOD
Serotonin Balance
Low Serotonin can make anxiety alarms much louder.
C
S
"It's chemistry, not a character flaw."
The 5-4-3-2-1 Reset
Engage your senses to come back to Earth
5
See
Things
4
Touch
Textures
3
Hear
Sounds
2
Smell
Scents
1
Taste
One Taste
Breathe In, Breathe Out
Box Breathing
Inhale (4), Hold (4), Exhale (4), Hold (4). Trace a mental square.
4-7-8 Breathing
Inhale (4), Hold (7), Exhale slowly (8). "Hacks" your nerves to calm.
Just
Breathe
Category Queen
Force focus on a boring task. Pick a category and name as many as you can!
Comfort Shows
Name 10 shows that feel like a hug.
Shades of Pink
Blush, Fuchsia, Rose, Punch...
Artist Songs
List songs by your favorite singer.
SOS: Physical Shock
When panic feels too big, use Physical Shock to reset.
Ice Cold Water
Splash cold water on your face. This slows your heart rate instantly.
Muscle Squeeze
Tense muscles hard for 5 seconds, then release. Repeat 3x.
The Wall Push
