Calm Down Box
Updated: Apr 8, 2020
Make a box full of items and ideas to help you feel calm.
What you will need: A box with lid [this can be a recycled cardboard box], coloured pens or pencils, craft items - such as stickers, gems, sequins, etc. if you have them, glue, scissors, paper
What’s it for?
Having a tailor-made calm down box is a good strategy to promote healthy self-regulation skills and help you calm down when you are upset, anxious or worried.
Notice how you’re feeling right now. Close your eyes and notice what’s going on inside your mind and body.
What are you thinking?
How does your body feel?
What emotions are you feeling?
What is causing you to feel angry, worried or anxious?
Decorate the box using your coloured pens and pencils and craft items, if you have them..
Cut out several cards and make sure they are big enough to write and draw on.
Write down or draw a picture on each card with an idea for a healthy calming technique such as:
Taking 20 deep breaths
Doing 50 Jumping Jacks
Counting to 100
Talking to someone about your problem
Squeezing a ball
Playing with your favourite toys
Listening to music
Doing a hobby.
Can you think of any of your own that work really well for you when you need to calm down?
If you’d like to, you can choose to put your favourite items in your Calm Down Box - like a favourite soft-toy, or fidget spinner..
Find a safe place to put your Calm Down Box.
At the end of the activity discuss the following questions:
What is your favourite way to calm down?
What items help you feel better when you’re angry or frustrated?
How does your body feel when you are worried or anxious?
Why is it hard to stay calm sometimes?
Where is the best place to keep you Calm Down Box?
Once you have made your Calm Down Box, you can use it any time you are worried, anxious or angry and pick up an item or see an idea to help you calm down.
Take a moment to notice how you are feeling at the end of this activity. Did you learn a new coping skill? How would you help a friend who is feeling worried or angry?
If you would like to, share something about your experience with this activity with someone you live with! Ask the person who looks after you to send us an email if you have any questions or comments about the activity, or would like to send us any pictures (email@example.com). Don't forget to subscribe for more fun CAT activities!
Created by Karolina Koman © March 2020
Creative Art Used: Art
Psychological Area Explored: Emotional Wellbeing, Self-exploration
This activity was taken and adapted from:
Schuldt, Woody. “Anger Management Skill Cards (Worksheet).” Therapist Aid, 2018, www.therapistaid.com/therapy-worksheet/family-mindfulness-schedule/none/children.
These activities could be done by children of all ages, but some may need the support of their parent or carer to read the instructions or complete the activity safely.
This website was made by CAT Corner to help you explore your feelings through fun creative arts activities. The people using the website and the people responsible for them need to make sure they stay safe (full disclaimer on About page).