CALM AND REGULATION KIT
Safe ideas to release energy, regulate and reconnect
Build the kit with the person - not only for the person.
Different strategies work for different people. You can point, communicate or ask someone you trust to help you
choose.
1
Pause and check safety
- Move away from glass, sharp objects, traffic or anything that could hurt you.
- Place both feet on the floor and notice where you are.
- Ask: “Do I need space, help, movement or quiet?”
- If possible, rate the feeling from 1 to 5.
2
Release energy safely
- Tear scrap paper, old newspapers or cardboard.
- Push firmly against a wall or carry a safe heavy item.
- Squeeze a stress ball, cushion or rolled towel.
- March, stomp, stretch, dance or take a supervised walk.
3
Calm your body and senses
- Breathe out slowly for longer than you breathe in.
- Run cool water over your hands or wash your face.
- Use headphones, dim lights or move to a quieter space.
- Sip water or use a familiar sensory tool that is safe for you.
4
Express and connect
- Scribble, draw or colour what the feeling is like.
- Write what you feel, then keep it or tear it up safely.
- Use speech, a gesture, sign or AAC: “I need a break” or “Help me.”
- Talk to a trusted caregiver, friend, teacher or professional.
IF THE FEELING IS TOO BIG TO MANAGE SAFELY
Move away from danger and contact a trusted adult, caregiver, health professional or emergency service. Do not stay alone if you may hurt yourself or someone else.
NeuroReHub Online Resources | Emotional Regulation and Caregiver Support General guidance – adapt to the person’s age, health, communication and support needs.
Inspired by and independently rewritten from the shared @autieselfcare visual reference.