Calm Down Toolkit Worksheet
Calm Down Toolkit
My Self-Regulation Practice & Action Plan
Name:
Date:
1
Spot the Body Signals
Circle how your body feels when you need to calm down:
Fast Heartbeat
Pumping fast
Tight Muscles
Clenched fists
Racing Mind
Too many thoughts
Heavy or Tired
Ready to shut down
2
Breathing Lab: Practice Both!
Option A: Five-Finger Breathing Trace on Hand
Put your hand on this outline. Trace up each finger (breathe in) and down (breathe out).
Breathe IN ↑ Hold ↓ OUT
I tried Five-Finger Breathing!
Option B: Big Balloon Breath Belly Power
Rest both hands on your stomach. Feel your tummy grow like a big colorful balloon.
1
Inhale through nose: Count 1... 2... 3... belly puffs up!
2
Slow exhale: Blow through gently rounded lips like a slow leak.
3
Repeat 3 times: Feel shoulders soften down.
I tried 3 Balloon Breaths!
3
Safe Movement Breaks
Check the ones that help your body settle:
Wall Pushes
Put hands flat against wall. Push hard for 10 seconds, then release.
Good for high energy
Desk & Body Stretch
Reach high to the ceiling, then roll shoulders back slowly 5 times.
Good for stiff muscles
Slow Step Walk
Take 10 slow heel-to-toe steps to the water fountain.
Good to reset focus
PAGE 1 OF 2 • TURN OVER FOR SENSORY TOOLS & YOUR PERSONAL MENU
2
My Calming Menu & Practice Log
Goal: Choose and use a calm strategy when feeling dysregulated (4 out of 5 times)
Grade 2 Self-Regulation
4
Sensory Helpers: Tool vs. Toy
Calm Corner
Sit on mat or in comfy corner with a 3-minute timer to catch your breath.
Squishy / Fidget
Keep silent in your hands under desk to squeeze out extra tension.
Lap Pad / Hug
Place weighted lap pad on thighs or give yourself a firm hug.
Remember the Rule: A Tool helps my body get ready to learn. If it distracts my eyes or friends, it becomes a toy!
5
My Top 3 Go-To Calming Menu
Pick your favorites!
1
My Breath Move:
Five-Finger
Balloon Belly
Other:
2
My Body Break:
Wall Pushes
Stretching
Water Walk
3
My Sensory Tool:
Quiet Corner
Hand Fidget
Deep Pressure
6
Real Classroom Practice
Scenario: You are doing a hard math page or a friend bumped your desk. Your heart feels fast. Write or draw what you will do:
My 4 Out of 5 Calm Stars Goal Tracker
Color a star each time you notice dysregulation & use a calm tool!
Try 1 Date: ___
Try 2 Date: ___
Try 3 Date: ___
Try 4 (Goal!) Date: ___
Try 5 (Bonus!) Date: ___
PAGE 2 OF 2 • KEEP IN YOUR FOLDER OR DESK AS YOUR DAILY REGULATION GUIDE