At home, in a therapy session or during a stressful workday, this printable calming handout can be used when anxiety, worry or racing thoughts start to build. It brings together short relaxation tools, grounding techniques, breathing exercises and a quick STOP strategy that adults, older children, teenagers and support workers can use without needing specialist equipment.
These relaxation tools to help you feel calmer are set out in a clear, printable PDF for moments when stress, worry or anxious thoughts feel difficult to manage. The handout includes a five senses grounding activity, naming five things you can see, four you can touch, three you can hear, two you can smell and one you can taste, to help bring attention back to the present moment.
Practical prompts also encourage writing worries down, choosing three that can be tackled, making a quick action plan and thinking about who could help. Another section suggests focusing on one manageable task, such as making a drink, going for a short walk, playing calming music or doing a domestic job while noticing sounds, sensations and movement.
The second page gives a relaxation breathing exercise, including posture, breathing in for two, holding briefly and breathing out for four, plus a short STOP technique for letting go of anxious thoughts. It can be used as a calming worksheet, therapy handout, wellbeing activity, revision break prompt, home learning support or classroom resource for older children, teenagers and adults.
View, download or print the PDF to keep a simple set of coping skills and stress relief exercises close to hand when they may be useful. This resource was created by MindWell Leeds.
