Countdown to Calm with these fun, visual number flashcards!

Our flashcards feature a range of techniques to help children feel calm, complete all 10 whilst counting down to help children feel grounded and present.

Directions: Cut out our flashcards below and complete our 10 steps to calm! You can either use as one fun calming activity or prompt children to pick a card if you are short on time. These flashcards are great for calm corners, classrooms, group settings, or even just as a fun warm up exercise!

We’ve explained each of our cards below and how each activity supports your child's wellbeing and helps them feel mindful and calm.

10. Count to 10. Counting can help us to feel calm by giving the logical part of our brain something to focus on that is not related to emotions or anxious thoughts.

9. Complete 9 claps. Similarly, clapping allows children to focus on moving their hands and counting the claps, distracting them from thoughts or emotions.

8. Complete 8 arm stretches. Try and get your children to reach as high as the sky each time. Stretching reduces muscle tension and has been shown to release feel good chemicals in the brain.

7. Complete 7 taps. Tap anywhere on the body. Tapping again is considered another distraction technique, helping children focus on areas of their body, choosing which areas to tap and how the physical sensation.

6. Complete a 6 second wiggle! Get your children to wiggle on the spot for 6 seconds, this allows them to further release any muscle tension and relax.

5. Make 5 sounds. Ask children to create 5 sounds on the spot, they can use their mouths, hands, feet, which sounds can they make? This helps children become more aware of their bodies and listen to sounds they create. A wonderful grounding exercise!

4. Complete 4 toe touches. Similarly to our arm stretches, this allows children to stretch their legs and arms whilst distracting from any busy thoughts or surroundings.

3. Take 3 deep breaths. Deep breathing allows us to take in more oxygen and turns off our natural fight/flight response.

2. Name 2 things you can see. This action is helps children feel grounded and present in their surroundings by naming two things they can see without moving.

1. Say a calming statement. Finish off our Countdown to calm by saying a calming affirmation, this can be something like “I am calm.” Or you can ask your child to come up with their own beforehand.