• 5 Deep Breaths: Inhale peace, exhale worry.
• Beach Visualization: Imagine the sights, sounds, smells, and sensations of a beach.
• Body Scan: Start at your head and move to your toes. Breathe calmness into tense areas.
• Stretch: Reach up to the sky, then to the floor. Notice the muscles you use.
• Notice Beauty: Sit or walk and find something beautiful around you.
• Still & Moving: Name 3 still things and 3 moving things in the room.
• River Visualization: Inhale and imagine a river; exhale and let it wash your stress away.
• Hands on Chest & Belly: Take 5 deep breaths and feel your hands rise and fall.
• 4-Second Breath Cycle: Inhale 4 seconds, hold 4 seconds, exhale 4 seconds. Repeat 4 times.
• New Observation: Name one thing in the room you’ve never noticed before.
• Gratitude: Name 3 people and 3 things you’re thankful for.
• Mindful Steps: Walk 10 steps as quietly and mindfully as you can.
• 3-2-1 Contact: Identify 3 points of contact between you and the ground.
• 4-3-2-1 Senses: Notice 4 things you see, hear, feel; then 3, then 2, then 1.
• Find Green: Look around and name as many green things as possible.
• Stillness Challenge: Stand perfectly still for 20 seconds.
• Object Study: Examine a random object for 30 seconds with all your senses.
• Mountain Breathing: Inhale strong like a mountain, exhale calm like a breeze.
• Hot Chocolate Breaths: Pretend to hold hot chocolate; inhale its aroma, exhale to cool it.

Try one (or a few!) whenever you need calm.

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