4
Breathe in through nose for 4 seconds, hold for 2 seconds, blow out slowly like you are cooling hot soup for 6 seconds.
Drops your heart rate immediately
When volume hits Level 4 or Level 5, I commit to doing these two steps right away:
Step 1 (First 3 seconds):
Step 2 (Next 10 seconds):
Describe the hand sign or card we will use so you don't have to talk when overwhelmed:
Noise Navigator • Page 2 Immediate Self-Regulation Tools
Stopping the Anger Loop Days Later
Mindset Reset
Why does anger stick around for days?
When someone was loud on Monday, your brain might tell you: "They did it on purpose to bug me. I have to get them back on Wednesday." That thought is like carrying a heavy backpack of hot coals—it only burns YOU.
Check the box for each clue about what actually happened:
Clues it was ACCIDENTAL:
They were laughing with someone else They dropped something loud They got excited about a game/task They didn't even know it bothered me
Clues it was ON PURPOSE:
They looked at me and screamed in my ear They laughed when I asked them to stop The teacher warned them and they repeated it
Circle how hot your anger is toward this person today:
1 Completely Out / Cool
•••
2 Smoke / Mild Annoyance
•••
3 Embers / Still Staring
•••
4 Flames / Want to get even
•••
5 Blaze / Ready to strike
Write out your personal truth below: "The past event happened, but today I choose my peace because targeting them only gets ME in trouble."
Noise Navigator • Page 3 Dissolving Grudges & Cognitive Reframing
Moving Forward Without Retaliation
Re-Entry Plan
You do not have to be best friends with everyone in the room. But you and your peers both have the right to feel physically safe every single day. A true reset means the feud stops right now.
No Eye Daggers: I will not glare, roll my eyes, or stare at this peer across the classroom. The 3-Foot Bubble: I will keep at least 3 feet of personal space between us in lines and at tables. No Hallway Payback: I will not bump into them, trip them, kick their chair, or touch their things later. Use My Voice or Card: If they make a loud noise again, I put my headphones on or tell an adult instead of striking.
Choose one way to put positive energy back into the room:
Written Note
Write a brief note acknowledging the reset.
Classroom Helper
Help organize supplies or clean up desks.
Neutral Distance
Maintain 100% calm, peaceful body language.
By signing below, I commit that past noise events are finished. I have the tools to protect my ears, and I will keep my hands and body safe. My teacher commits to supporting my sound breaks whenever I need them.
Student Signature:
Educator Signature:
Noise Navigator • Page 4 Restorative Commitments & Safety Pact
Grudge Buster Task Cards • Page 1 In-the-Moment Sound Scenarios
Set 2: "Days Later" Retaliation Disrupters
Anti-Retaliation
Task Instructions: These scenarios happen 1 to 3 days after a loud event. Practice choosing between "Feed the Revenge Fire" (Gets you suspended) vs. "Starve the Fire" (Keeps you safe & free).
Grudge Card 01
It is two days after the student screamed in class. You see them walking toward you in the hallway. Your brain says: "Glare at them hard so they know you hate them."
The Trap: Staring starts a new fight and keeps you angry.
Power Move: Shift eyes to locker posters, walk with calm posture.
Grudge Card 02
At recess the next day, you find yourself tracking where that peer is playing soccer, wanting to get close and wait for an excuse to tackle them.
The Trap: Hunting a peer wastes your fun and leads to discipline.
Power Move: Choose the opposite half of the playground; join 4-square.
Grudge Card 03
In line for lunch, you end up directly behind the peer who dropped the bottle yesterday. Your body urges you to "accidentally" shove their heel or shoulder.
The Trap: Teachers spot payback bumps immediately.
Power Move: Step back 2 full paces; ask teacher to switch line spots.
Grudge Card 04
The peer sits down at your cafeteria table. Your chest immediately burns with heat from Tuesday's incident, and you want to knock over their milk.
The Trap: Retaliating over past noise ruins your lunch.
Power Move: Pick up tray smoothly, slide down 3 seats or switch tables.
Grudge Card 05
The peer answers a question in class. You feel the urge to mutter: "Shut up, nobody asked you, idiot," under your breath.
The Trap: Verbal insults invite retaliation and discipline.
Power Move: Bite tongue gently, press palms, write down your thoughts.
Grudge Card 06
You see the peer's jacket fell on the floor near the cubbies. A voice whispers: "Step on it with your dirty shoes to teach them a lesson."
The Trap: Damaging property keeps the feud alive.
Power Move: Step completely over it or hang it up. You win by being bigger.
Grudge Buster Task Cards • Page 2 Anti-Retaliation Practice & Safe Power Moves
