This free printable PDF helps children and young people create a simple, personal calm down plan they can use when they feel upset, angry or overwhelmed. It uses a clear and child friendly metaphor of a shaken-up soda bottle to explain emotional pressure and why calming strategies matter.
The worksheet guides children to recognise early signs of emotional overload, such as strong feelings in their body or mind, and to plan practical ways to calm themselves before emotions escalate. It includes structured sections for identifying triggers, calming tools and coping strategies, a safe or quiet space, trusted adults or helpers, positive self-talk, and one clear message they want others to understand when they need space or support.
This resource supports emotional regulation, self-awareness and communication skills. It is especially useful for children, kids, teens and young people who struggle with big feelings, anxiety, anger, sensory overload or emotional overwhelm. It can be helpful for neurodivergent children, including those with ASD or ADHD, as it encourages predictable routines and personalised coping tools without being overwhelming.
The calm down plan can be used at home, in school, or in therapeutic settings. It is suitable for parents, carers, foster carers, teachers, teaching assistants, social workers, counsellors and other professionals working with children and families. The worksheet can be completed together with an adult or used as part of ongoing emotional wellbeing and mental health support work.
The resource is a downloadable, printable PDF designed for direct work and everyday use, helping children feel more in control of their emotions and better able to communicate their needs during difficult moments
