Take 5 slow, deep breaths

Squeeze and then relax my muscles

Count up to or backwards from 10

Bring my focus to "right here, right now"

"Control my controllables"

Repeat a helpful motto, like "One step at a time"

Notice unkind thoughts and "reframe" them

Think about things I'm grateful for

Imagine I'm in a calm place

Use a fidget

✋ Ask first

Listen to something chill

✋ Ask first

Block out all the sounds

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Write down how I'm doing

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Draw, write a poem, etc. about how I'm doing

✋ Ask first

Make my work area neater

✋ Ask first

Walk away and take a break

✋ Ask first

Pace or go for a walk

✋ Ask first

Put my face in cold water

✋ Ask first

Color on a coloring sheet

✋ Ask first

Watch a relaxing video

✋ Ask first

Talk to someone about how I'm doing

✋ Ask first

Have some offline time

Set my boundaries

Plan to do one of my favorite things

Plan to hang out with my favorite people