Calm plan & coping card
A short, non‑clinical coping card for recognising early stress signs and calming steps.
Who this is for
Parents & carers looking for practical, educational support.
How to use
- Fill in together during a calm moment.
- Keep the card in a visible place or bag.
- Use the same language across home and school where possible.
Early signs I need a reset
- □ I get very quiet
- □ I start pacing
- □ My body feels hot or tight
- □ I stop listening
What helps me most
- □ Deep breathing
- □ Quiet space
- □ Cold water
- □ Movement break
- □ Hug / pressure
Add any personal strategies you already know work well.
Supportive words we can use
- “You are safe. We can slow down together.”
- “Do you want a break or a quiet corner?”
- “Let’s breathe for 30 seconds.”
Related resources
Trust & evidence
Educational resource — not medical advice.
Citations
Sources are copy‑only for transparency — external links are not clickable.
World Health Organization: Mental health and wellbeing
https://www.who.int/teams/mental-health-and-substance-use
UNICEF: Supporting mental health and wellbeing
https://www.unicef.org/mental-health
CDC: Stress and coping
https://www.cdc.gov/mentalhealth/stress-coping/index.html
Last reviewed
16 Jan 2026
Next review due
15 Jul 2026
Updated
16 Jan 2026
Evidence & sources
4 sources · tiers A, B
Update history
- 16 Jan 2026contentInitial printable published and reviewed.
Educational information only — not medical advice. Read the disclaimer.