Week 2 – Quick Ways to Get Calm (SEL Concept – Self-Regulation)
4 Lessons

Purpose – This week we’re going to learn some tools that we can use to feel calm in those moments where it feels like we don’t have control or we’re in a thought “storm”.

Day 1 – Quick Ways to Get Calm (Video)

Day 2 – Practice Calming Tools (Experiential Activity)

Day 3 – Practice Calming Tools Part 2 (Experiential Activity)

Day 4 – Creating a Worry Box & Wisdom Box (Activity)


Day 2 – Practice Calming Tools (Experiential Activity)


Quick Ways to Get Calm


  • Take a moment to get centered by “Planting your feet (placing them firmly on the ground) and planting your seat (centering both sit bones on your chair and holding your spine up straight and tall)”
  • If it feels comfortable to you, close your eyes to minimize any outside distractions
  • Check in with how you feel inside using the same scale from day 1: 0 for totally calm up to 5 for very anxious. Take a mental note of that feeling
  • Place your hand on your belly and take a deep breath in, slowly and deeply, feeling your bottom belly expand like filling a balloon. It can help to count to 3 as you breathe in.
  • Hold that full belly of breath for another count of 3
  • Exhale slowly by counting to 3, feeling your belly balloon deflate fully so your belly button goes toward your spine
  • Repeat this sequence 5 times.
    • Notes: When thoughts, feelings, or physical sensations arise during this exercise, just bring your attention to counting your breath and feeling the sensation of the breath in and out of your belly
    • Don’t judge yourself or the process! It may feel funny or strange at first to focus on your breath. Trust you are doing it right and you are ok
  • Now check in again with how you feel inside on your 0-5 scale. Is the number higher or lower? Why do you think that is? Write your answer in your Mindfulness notebook.