How to Calm Your Big Feelings

Learn simple, effective ways to help your body and mind feel calm when you are experiencing strong emotions. HowTo: Family Edition: family how-tos that actually help.

1. Notice the feeling in your body. Before you try to calm down, pause and notice where the feeling lives. Does your chest feel tight? Are your hands in fists? Just noticing where the feeling is helps you start to take control of it.
2. Try the 4-7-8 breathing method. Sit comfortably. Breathe in through your nose for a count of 4, hold your breath for a count of 7, and then blow the air out through your mouth slowly for a count of 8. Repeat this three times.
3. Use your senses to ground yourself. Look around the room and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps pull your brain out of the big emotion and back into the room.
4. Ask for a pause. If you are in the middle of a situation that is making you feel upset, it is okay to ask a grown-up for a 'reset break.' Go to your quiet space and use your blanket or a glass of water to help your body settle.