A post-meltdown recovery plan — because self-regulation should feel gentle, not like another task.
The Calm-Down Plan is your mini map for emotional recovery after crying, spiralling, or simply hitting your limit.
It’s not about “pulling yourself together” — it’s about remembering you have a body, a breath & a way back to safety.
This worksheet blends nervous-system awareness with simple, sensory actions — helping you find your footing when emotions peak.
It’s a permission slip to pause, breathe & meet yourself kindly, one sense at a time.
✨ Three soothing steps:
Sensory Reset — reconnect with your body through touch, sound, smell, sight or movement.
Soothing Phrase — choose a soft, believable sentence that helps you re-enter the moment.
Small Gentle Action — take one simple step to release tension & return to calm.
Includes grounding ideas like:
☁️ Wrap up in a blanket.
☁️ Splash cool water on your wrists.
☁️ Step outside for a minute of air.
☁️ Whisper, “I’m safe enough to slow down.”
When emotions spike, your nervous system switches into survival mode — and thinking your way out rarely works.
This worksheet helps you move through the moment instead of fighting it, using small acts of grounding & compassion to return to safety.
Because healing doesn’t begin with control — it begins with calm.