Calming down when upset

Sometimes we all feel upset. Maybe a friend said something that hurt your feelings, or something did not go the way you wanted. Feeling upset is completely normal — everyone feels that way sometimes! But did you know there are special things you can do to help yourself feel calm again? These are called calming strategies, and they are like little tools you carry inside you.

One great calming strategy is called deep breathing. You breathe in slowly through your nose — like you are smelling a flower — and then breathe out slowly through your mouth — like you are blowing out a candle. When you do this a few times, your body starts to relax. It is like pressing a gentle pause button on your big feelings.

Another helpful strategy is called a calm-down corner. Imagine a cozy spot — maybe with a soft cushion or a favourite stuffed animal — where you can sit quietly for a little while. You are not in trouble! It is just a safe, quiet place to let your feelings settle, like waiting for muddy water to go clear again.

Here is something to think about: Can you remember a time when you felt upset? What do you think might have helped you feel calmer? There is no wrong answer — just think about what feels gentle and safe for you!