Calming down when upset

Sometimes we feel upset. Maybe a toy broke, or a friend said something that hurt our feelings, or things did not go the way we wanted. Feeling upset is okay — everyone feels that way sometimes! Our body might feel hot, our tummy might feel tight, and we might want to cry or yell. That is our body telling us it needs some help to feel calm again.

Calming down means doing something gentle and kind for ourselves so those big feelings get smaller and easier to handle. It does not mean pretending we are not upset. It means giving our body and mind a little rest so we can feel better.

Here is one example: Imagine you are upset because your block tower fell down. You could take three slow, deep breaths — breathe in like you are smelling a flower, and breathe out like you are blowing out a candle. After a few breaths, your body starts to feel a little more relaxed.

Here is another example: Imagine you feel sad because you missed your mum at school. You could give yourself a big hug by wrapping your arms around yourself and squeezing gently. That warm squeeze can help your heart feel a little safer and calmer.

Reflection question: Can you think of one time you felt upset, and one gentle thing you could try next time to help yourself feel better?