Coping & Calm Down Strategies

Here are some easy things you can do in the moment, at school or at home:

• Take 5 Deep Breaths – Breathe in through your nose, hold for 2 seconds, then breathe out slowly.

• Use a Fidget Tool – Squeeze a stress ball, play with a putty, or use a small sensory item.

• Count to 10 Slowly – Close your eyes, take your time.

• Draw or Doodle – Let your feelings come out on paper.

• Write it Out – Use a journal or notebook to write down what you're feeling.

• Stretch or Move Your Body – Try gentle stretches, yoga poses, or shake your arms and legs.

• Take a Walk or Ask for a Break – A short walk can help you reset.

• Use Positive Self-Talk – Tell yourself, "I can handle this," or "It’s okay to feel upset."

• Mindfulness Coloring Pages – Focus on coloring slowly and carefully.

• Ask to Talk to an Adult – Sometimes just sharing what’s going on can make it feel better.