Calm Pocket Ring Cards
Print & Cut Guide: Cut along dashed lines • Punch holes at • Fasten onto a ring
Calm Ring Deck • Page 1 of 3
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My Personal Calm Kit
Peace in My Pocket
Quick calming tools for your desk, locker, or backpack whenever big feelings arrive.
This Calm Ring Belongs To:
3 Easy Steps:
1. Notice how your body feels (tense, racing heart, tired).
2. Flip through and pick the strategy that fits right now.
3. Give it 60 seconds. You are safe, strong, and capable.
KEEP IN DESK OR BACKPACK CARD 01
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Reset Breathing
Box Breathing Square
Trace the box with your pointer finger as you breathe.
1. Inhale • 4 sec
→ Trace Top Edge →
4. REST 4 sec ↑
2. HOLD 4 sec ↓
← Trace Bottom Edge ←
3. Exhale Slow • 4 sec
Secret: Do 3 cycles before tests to steady your heartbeat.
FINGER TRACE CARD CARD 02
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Sensory Grounding
5-4-3-2-1 Sense Detective
Pull your mind back to the present moment right here.
5
SEE: Find 5 things with blue or green color.
4
TOUCH: Feel 4 textures (desk, sweater, paper, ring).
3
HEAR: Listen for 3 quiet sounds in the room.
2
SMELL: Notice 2 scents (pencil eraser, clean air).
1
TASTE: Sip cool water or think of 1 favorite taste.
Say them silently in your head. Your brain will instantly settle.
GROUNDING CARD CARD 03
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Body Release
Lemon Squeeze & Melt
Release hidden tension in your shoulders, hands, and face.
1
Squeeze Lemons (Hands)
Clench fists tight for 5 seconds... then DROP them open like cooked spaghetti noodles.
2
Turtle Shell (Shoulders)
Hunch shoulders to your ears like a turtle. Hold for 5... then let them sink all the way down.
3
Sour Lemon Face
Scrunch up nose and eyes tiny. Hold 3 sec... then exhale a soft sigh and relax your jaw.
Notice the warm, tingling relief flowing through your muscles.
PROGRESSIVE RELAXATION CARD 04
Print & Cut Guide: Cut along dashed lines • Punch holes at • Fasten onto a ring
Calm Ring Deck • Page 2 of 3
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Tactile Breath
5-Finger Star Breath
Your own hand is a portable calming tool you always have.
↑ Trace UP = INHALE • ↓ Trace DOWN = EXHALE
1 Spread your left hand wide like a starfish on your desk.
2 With right pointer finger, start at the base of your thumb.
3 Slide UP to tip: inhale. Slide DOWN other side: exhale.
4 Repeat for all 5 fingers until you reach pinky!
That equals 5 deep belly breaths in under 1 minute!
PORTABLE CALM CARD 05
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Silent & Invisible
Desk Stealth Moves
Nobody will even know you are doing them. Perfect for class!
1. Floor Tree Roots
Plant feet flat on the floor. Press down heels and toes. Imagine heavy roots anchoring you so nothing can shake you.
2. Under-Desk Palm Press
Press palms together in your lap or push gently up against desk bottom. Hold 8 seconds to reset tension.
3. Straw Cooling Sip
Pretend drinking through a straw. Slowly draw cool air through pursed lips, then release an easy exhale through nose.
Awesome during pop quizzes, reading aloud, or test days!
IN-CLASS STRATEGY CARD 06
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Self-Soothing
The Butterfly Hug Tap
A rhythmic tapping reset to calm worry waves quickly.
1. Cross Your Arms
Rest each hand softly right below your opposite collarbone.
↔
2. Alternating Gentle Taps
Tap left... then right... left... right... slow like butterfly wings.
∼
3. Slow Belly Breaths
Close your eyes. Take 6 gentle breaths while tapping.
Whisper: "I am safe right now. My body can settle down."
BILATERAL TAPPING CARD 07
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Mental Vacation
Safe Harbor Mind Movie
Take a 60-second guided trip to your favorite peaceful place.
Close your eyes & press play on your mind's screen:
• Where are you? Beach, cozy reading nook, forest cabin, or cuddling your pet?
• What do you feel? Warm sunshine on your face or a plush blanket on your shoulders.
• What sounds are there? Waves rolling in, gentle rain on the roof, or soft quiet.
• Remember: This calm place lives inside your brain anytime you need it.
Take 1 slow breath and carry that peaceful warmth with you.
VISUALIZATION CARD CARD 08
Print & Cut Guide: Cut along dashed lines • Punch holes at • Fasten onto a ring
Calm Ring Deck • Page 3 of 3
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Kind Self-Talk
Pocket Pep Talks
Swap worried thoughts for brave, true thoughts.
"I can't do this, it's too hard!"
→ "I can do hard things one step at a time."
"Everyone is looking at me!"
→ "People are focused on themselves. I'm okay."
"What if I make a big mistake?"
→ "Mistakes are proof my brain is growing!"
"I feel so overwhelmed right now."
→ "This feeling is just a wave. It will pass."
Pick your favorite sentence and say it 3 times!
THOUGHT SHIFT CARD CARD 09
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Worry Filter
My Circle of Control
Save your energy for what you can actually change.
IN MY CONTROL (Focus Here!)
- My own words, actions, & kindness
- How many deep breaths I take
- Asking for help when I'm stuck
- Trying my personal best on work
OUT OF MY CONTROL (Let Float Away)
- What other kids say or do
- Pop quizzes or tricky schedules
- How others act at lunch or recess
Take a deep breath and tell yourself: "Not mine to carry."
WORRY SORTER CARD 10
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Feeling Check-In
How Big Is My Feeling?
Check your battery level and match your tool.
RED • Boiling / Panicky Drink cool water, Butterfly Hug (Card 7), ask teacher for a reset.
YELLOW • Fluttery / Jittery / Stressed Box Breathing (Card 2) or Desk Stealth Moves (Card 6).
GREEN • Calm / Ready / Focused Great energy! Give yourself a mental high five and keep going.
BLUE • Tired / Low / Sad Gentle stretch, drink cool water, read Pep Talks (Card 9).
All feelings are okay! What matters is how you care for yourself.
SELF-AWARENESS CARD 11
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My Support Team
My Helpers & Go-Tos
Write down your favorite strategy & safe adults.
My #1 Favorite Calm Strategy On This Ring:
3 Trusted Adults I Can Talk To:
Remember: You never have to handle big feelings completely alone.
You are braver than you believe and stronger than you seem! ♥
SAFE HARBOR CARD 12