Calming cards

Self Calming Strategies

16 strategies on cards and posters to encourage self calming skills

Love

Happiness

Peace

Your Therapy Source Inc

Your Therapy Source, Inc.43 South Main StreetSchaghticoke, NY 12154

Copyright © 2010 by Your Therapy Source, Inc. All rights reserved.

Visit www.YourTherapySource.com

for other school based therapy and special needs resources.

Publisher’s Note: The publisher and author has made every attempt to make sure that the information in this book is correct and up to date. All physical activities require approval from a child’s pediatrician. The author or the publisher will not be liable for any impairment, damage, accident or loss that may occur from any of the suggested activities in this book.

Terms of Use: The electronic books from Your Therapy Source Inc can only be purchased from this site. They are copyrighted by Your Therapy Source Inc. This book can only be used by the original purchaser. The files may not be reproduced or transferred to others in print or electronically. All rights reserved.

DIRECTIONS:

1. Print the cards or posters from your computer printer.

2. If using the cards, cut them apart. Laminate for durability. Optional: Punch holes in each card and place on a key ring.

3. Demonstrate the different strategies to the child. Have the child practice the ideas with your help if needed.

4. Once the child has learned the strategies, suggest that when the child needs to calm down refer to the cards or posters for ideas on how to do so.

www.yourtherapysource.com

DEEP BREATHING

1. Put your hand on your stomach. Take a deep breath in slowly through your nose. Your stomach should rise.

2. Let your breath out slowly through your mouth. Your hand on your stomach should move in as your stomach muscles tighten to help you exhale.

3. Repeat several times.

COUNT BACKWARDS

1. Count backwards from 10.

2. Focus on each number as you count down to the number one taking deep breaths.

3. Repeat if necessary.

www.YourTherapySource.com

MEDITATION

1. Go to a quiet area.

2. Get into a comfortable position.

3. Begin deep breathing and focus your attention on an object, a person, a calming word or calming place.

4. If your mind wanders, refocus your attention back to your calm state.


Love

Happiness

Peace

LISTEN TO MUSIC


2. Listen to calming, soothing music.

3. Relax your body and your breathing.


WRITE IN JOURNAL


2. Write in a journal how you feel about the situation.

3. Write down your opinion on the situation.


Give Yourself a Hug

1. Wrap your arms around yourself. Give yourself a firm, hard hug.

2. Sitting on the floor, try wrapping arms around legs, hugging knees to chest giving a tight squeeze.

3. Wrap up in a blanket. www.YourTherapySource.com

EXERCISE

1. Participate in a physical activity such as walking, jogging, hiking or bike riding.


Mini Massages

1. your arms, shoulders, hands and/or fingers.

2. Shake your arms and legs a bit.

Give gentle but firm pressure to


Go Outdoors

1. Spend some quiet time outdoors enjoying nature.

2. You could take a walk in a park, lay down on the grass, look at the clouds, listen to the sounds of nature or garden.


Laugh!

1. Read a funny story.

2. Look at the comics.

3. Listen or tell some jokes.


Slow Movements

1. on a rocking horse.

2. Go swinging on a swing.

Rock slowly in a rocking chair or


Heavy Work

1. Participate in activities that require you to push, pull or carry items.

2. Try wall pushes or chair push ups.


Visual Imagery - Playground

1. Go to a quiet area. Get into a comfortable position. Relax your body.

2. Imagine you are at a playground. The sun is shining and there is a cool breeze. Getting on a swing, you pump your legs as you begin to swing back and forth. You continue to glide back and forth on the swing. The swing goes up and down, up and down. You feel the breeze blowing through your hair. Your body is relaxing as you view the green trees, grass, slides and jungle gym around you. Swinging up and down, up and down, back and forth, back and forth... Relaxing your body.

4. If you lose focus, bring yourself back to the playground. www.YourTherapySource.com

Visual Imagery - Forest


2. Imagine you are walking in a green, lush forest. There are many tall trees around you. Walking slowly along a dirt path, feeling the squishiness of the ground, you smell the dampness in the trees and the forest floor. You hear woodland animals quietly scurrying about. The sun peeks through some of the trees. Continuing to walk, you come upon a clearing. The view is wonderful. You can see green forest trees for miles. You sit down to admire the view. Your body is relaxing.

3. If you lose focus, bring yourself back to the forest.


Visual Imagery - Meadow


2. Imagine you are walking in a beautiful, green, grassy meadow. The sun is shining up above and there is a warm breeze. You begin to walk along a path seeing rabbits hopping and hearing birds signing. Your body is relaxing. You feel completely at ease just walking in the meadow. You sit down in a large field of flowers. The breeze softly blows around you. Looking at the white and purple flowers your body relaxes further.

3. If you lose focus, bring yourself back to the peaceful meadow.


Visual Imagery - Ocean


2. Imagine you are near the ocean. You look far out into the sea. The waves crash slowly and calmly, slowly and calmly. In and out, in and out the water goes on the beach. You hear the rhythmic sounds of the water coming in and out, over and over again. Your body is relaxing as you look out at the ocean.

3. If you lose focus, bring yourself back to the calming ocean.


DEEP BREATHING

1. Put your hand on your stomach. Take a deep breath in slowly through your nose. Your stomach should rise.

2. Let your breath out slowly through your mouth. Your hand on your stomach should move in as your stomach muscles tighten to help you exhale.

3. Repeat several times.www.YourTherapySource.com

COUNT BACKWARDS

1. Count backwards from 10.

2. Focus on each number as you count down to the number one taking deep breaths.

3. Repeat if necessary.


MEDITATION


2. Get into a comfortable position.

3. Begin deep breathing and focus your attention on an object, a person, a calming word or calming place.

4. If your mind wanders, refocus your attention back to your calm state.


Love

Happiness

Peace

MUSIC


2. Listen to calming, soothing music.

3. Relax your body and your breathing.


WRITE IN JOURNAL


2. Write in a journal how you feel about the situation.

3. Write down your opinion on the situation.


EXERCISE

1. Participate in a physical activity such as walking, jogging, hiking or bike riding.


Give Yourself a Hug

1. Wrap your arms around yourself. Give yourself a firm, hard hug.

2. Sitting on the floor, try wrapping arms around legs, hugging knees to chest giving a tight squeeze.

3. Wrap up in a blanket.www.YourTherapySource.com

Mini Massages

1. your arms, shoulders, hands and/or fingers.

2. Shake your arms and legs a bit.

Give gentle but firm pressure to


Go Outdoors

1. Spend some quiet time outdoors enjoying nature.

2. You could take a walk in a park, lay down on the grass, look at the clouds, listen to the sounds of nature or garden.


Laugh!

1. Read a funny story.

2. Look at the comics.

3. Listen or tell some jokes.


Slow Movements

1. a rocking horse.

2. Go swinging on a swing.

Rock slowly in a rocking chair or on


Heavy Work

1. Participate in activities that require you to push, pull or carry items.

2. Try wall pushes or chair push ups.


Visual Imagery - Ocean


2. Imagine you are near the ocean. You look far out into sea. The waves crash slowly and calmly, slowly and calmly. In and out, in and out the water goes on the beach. You hear the rhythmic sounds of the water coming in and out, over and over again. Your body is relaxing as you look out at the ocean.

3. If you lose focus, bring yourself back to the calming ocean.


Visual Imagery - Meadow


2. Imagine you are walking in a beautiful, green, grassy meadow. The sun is shining up above and there is a warm breeze. You begin to walk along a path seeing rabbits hopping and hearing birds signing. Your body is relaxing. You feel completely at ease just walking in the meadow. You sit down in a large field of flowers. The breeze softly blows around you. Looking at the white and purple flowers your body relaxes further.

3. If you lose focus, bring yourself back to the peaceful meadow.


Visual Imagery - Forest


2. Imagine you are walking in a green, lush forest. There are many tall trees around you. Walking slowly along a dirt path, feeling the squishiness of the ground, you smell the dampness in the trees and the forest floor. You hear woodland animals quietly scurrying about. The sun peeks through some of the trees. Continuing to walk, you come upon a clearing. The view is wonderful. You can see green forest trees for miles. You sit down to admire the view. Your body is relaxing.

3. If you lose focus, bring yourself back to the forest.


Visual Imagery - Playground


2. Imagine you are at a playground. The sun is shining and there is a cool breeze. Getting on a swing, you pump your legs as you begin to swing back and forth. You continue to glide back and forth on the swing. The swing goes up and down, up and down. You feel the breeze blowing through your hair. Your body is relaxing as you view the green trees, grass, slides and jungle gym around you. Swinging up and down, up and down, back and forth, back and forth... Relaxing your body.

4. If you lose focus, bring yourself back to the playground.


Your Therapy Source Inc.


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Calming cards

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