A practical, one-page prompt sheet offering four simple strategies pupils can use the moment they recognise they need to calm down - before a situation escalates further.

The four steps:

Leave: creating physical distance from the trigger to reduce impulsive reactions
Breathe: including a box-breathing technique to slow the physiological stress response
Use the energy: safe ways to release built-up tension (movement, tearing paper, carrying something heavy)
Relax: practical suggestions for releasing residual tension once the peak has passed

Grounded in a trauma-informed, window-of-tolerance approach, this card gives pupils a concrete, memorable script to follow rather than an abstract instruction to “calm down.” Useful as a pocket-sized reference, a poster for a nurture room or regulation station, a de-escalation tool for TAs and pastoral staff, or a resource within an individual behaviour plan.

Print and go - no prep required. Part of the growing Pastoral & Inclusion Toolkit series of practical, trauma-informed resources for SEND, behaviour, and inclusion teams.