When anger, anxiety or overwhelm rises quickly, the poster gives a short sequence of calming steps to follow before reacting. It reassures the reader that it is okay to pause, that feelings will pass, and that speaking to someone trusted is a helpful next step if things feel too much.
The one-page printable poster includes clear prompts for slowing the breath, breathing in for 4 and out for 6, relaxing the shoulders and jaw, naming 5 things that can be seen, grounding the feet on the floor, and taking a moment. The layout is easy to scan, with small icons beside each strategy and a gentle illustrated bear sitting in a peaceful woodland scene.
Adults, teens and older young people could use it as a quick mental health and wellbeing reminder during stressful moments, emotional dysregulation, panic, frustration or conflict. It may be useful for social workers, counsellors, therapists, teachers, pastoral staff, youth workers and parents who want a non-confrontational calming aid to display or keep available during sessions.
The wording is brief enough for people who may struggle to process lots of information when distressed, while still offering several practical self-regulation techniques. It works well as a calming down poster, anxiety grounding prompt, emotional regulation visual, breathing exercise handout or wellbeing display for spaces where people may need support to settle.
The poster is credited to Edita Stiborova, 2026.
