# Lesson 205: How to calm down

❤️ SOCIAL EMOTIONAL LEARNING (40 Lessons) • 🟢 A. Understanding Myself

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## Objective

I can try simple ways to calm down when my feelings are big. I can notice calm body clues and use calm-down strategies like slow breathing, counting, a calm space, gentle movement, and talking to a trusted adult.

## Materials

- Plain paper or a notebook
- Crayons or colored pencils
- Optional: small cushion, soft toy, or calm object to hold

## Mini-lesson — Calm and big feelings

We all have big feelings like anger, worry, or excitement. We also have the feeling of being calm. Calm means our body feels more steady and soft inside.

Calm body clues

- Breathing feels slower and softer.
- Shoulders and hands feel more relaxed.
- Heart is not beating too fast.
- It is easier to think and listen.

Simple calm-down strategies

- Slow breaths: breathe in slowly through your nose, breathe out slowly through your mouth.
- Counting: count slowly to 5 or 10 while you breathe.
- Calm space: sit in a quiet, safe spot for a short time.
- Gentle movement: stretch your arms, roll your shoulders, or squeeze and release your hands.
- Talk to a helper: tell a trusted adult, "I am trying to calm down."

Big feeling first, calm after

- It is okay to have big feelings.
- We can still choose a calm, safe action.
- Practising calm-down strategies helps feelings shrink a little.

Calm does not mean you have no feelings. It means you are helping your body and brain feel safe enough to make good choices.

Picture strip: From big storm to calmer sky

## Guided Practice — Try calm breathing

You and an adult will practise a simple calm breathing routine.

1. Sit or stand in a safe, comfortable spot. Place one hand gently on your tummy and one hand on your chest.
2. The adult says, "We will breathe in slowly for 3 counts and breathe out slowly for 3 counts."
3. Breathe in through your nose while the adult counts "1, 2, 3". Feel your tummy move out a little.
4. Breathe out gently through your mouth while the adult counts "1, 2, 3". Feel your shoulders soften.
5. Repeat this calm breath five times together. Notice if your body feels a little more relaxed.
6. Say a calm sentence together, such as "I am helping my body calm down."

Tracing Pad
Lines
Trace
Pen

## Practice — My calm-down steps

Use this practice to help your child remember three calm-down steps they can try when feelings are big.

1. On a page, write or trace the title "My calm-down steps" at the top.
2. Draw three boxes down the page and number them 1, 2, and 3 on the side.
3. With the adult, choose three calm-down strategies, such as:
   - "Take 3 slow breaths."
   - "Count slowly to 5."
   - "Sit in my calm space."
   - "Squeeze and release my hands."
   - "Ask a helper for support."
   Write or trace one idea in each box.
4. In each box, draw a small picture to match the step (for example, a cloud for breathing or a chair for calm space).
5. Practise the calm-down steps once while you are already calm: pretend a feeling is big, then quietly go through step 1, step 2, and step 3 together.
6. Choose a place to keep the calm-down steps (for example, on the fridge or in a folder) so the child can see and use them when needed.

## Quick Check — How to calm down

Answer each question about calm feelings, body clues, and calm-down strategies.

1) What does it mean to feel calm?

To shout and run as fast as you can. To feel more relaxed and steady inside. To never have any feelings.
Calm means feeling more relaxed and steady inside.

2) Which could be a calm body clue?

Heart is pounding very fast. Shoulders feel tight and hands are shaky. Breathing is slower and shoulders feel softer.
Slower breathing and softer shoulders are calm body clues.

3) Which is a calm-down strategy?

Taking slow breaths in and out. Hitting a friend. Throwing toys.
Slow breathing is a calm-down strategy. Hitting and throwing are not safe.

4) You feel very angry and want to shout. Which choice is most helpful?

Shout as loud as you can at someone. Take slow breaths and count to 5. Kick a chair.
Slow breaths and counting can help you calm down.

5) Which sentence is helpful to say to an adult?

"I am trying to calm down. Can you help me?" "You are the worst." "I will break everything."
Telling an adult you are trying to calm down is a safe, kind choice.

6) Which place could be a good calm space?

In the middle of a loud fight. In a busy road. On a safe chair or cosy corner where you can sit quietly.
A calm space is a safe, quieter place to sit or rest.

7) Which action is safe and calm when you feel upset?

Pushing someone. Squeezing and releasing your hands slowly. Throwing things.
Gentle squeezing and releasing your hands can help you calm your body.

8) When is a good time to practise calm-down skills?

When you are already calm and have a quiet moment. Only in the middle of a huge argument. Never. You should not practise.
Practising while you are calm makes it easier to use the skills later.

9) Which sentence is true about calm-down strategies?

If they do not work right away, they are useless. You must calm down in one second. They can take time and practice, and that is okay.
Calm-down skills get easier with practice and may take time to help.

10) What is one big goal of this lesson?

To never have big feelings. To learn simple ways to calm down and choose safe actions. To shout whenever we want.
The goal is to learn simple calm-down strategies and choose safe actions.

## Assessment (parent/teacher)

Student can say in simple words what it means to feel calm. Student can name at least one or two calm body clues (for example, slower breathing, relaxed shoulders). Student can name at least three calm-down strategies they can try. Student can use a short sentence such as "I am trying to calm down" with an adult. Student understands that they should choose safe, calm actions instead of hitting or shouting.

## Exit ticket (student)

😀 I know some calm-down skills and can try them when my feelings are big. 🙂 I know a few calm-down ideas, but I want more practice. 😅 Calming down still feels a bit tricky for me.

#### Next time I will practise…

Taking slow breaths when I feel upset Using my calm space or calm object Asking a trusted adult to help me calm down
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