Calm-Down Menu - Teens Version
Regulation Strategy Menu
Evidence-based strategies for emotional regulation
Breathing Techniques
Box Breathing
4 seconds in, hold 4, out 4, hold 4
4-7-8 Technique
In for 4, hold for 7, out for 8
Physiological Sigh
Double inhale through nose, long exhale
Physical Regulation
Progressive Tension
Tense muscles 5 sec, release, repeat
Bilateral Movement
Alternate tapping knees or shoulders
Grounding Walk
Walk slowly, noticing each foot
Sensory Strategies
Cold Exposure
Cold water on wrists/face activates dive reflex
Weighted Input
Heavy blanket or weighted lap pad
Pressure Point
Press between thumb and finger firmly
Cognitive Strategies
5-4-3-2-1 Grounding
Engage all senses systematically
Labeling
Name the emotion: "I notice I'm feeling..."
Cognitive Defusion
"I'm having the thought that..."
My Personal Top Strategies
Emergency Protocol
1. Find support
2. Change environment
3. Ride the wave
Remember: Intense emotions peak and fade. You don't have to act on them.
💡 Practice regulation strategies during calm states to build neural pathways. This makes them more accessible during dysregulation.
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