🧠 ADHD tool
🧘 Return to Calm cards
Techniques to calm me down when things get out of hand
📌 How do I use these cards?
When you feel you're losing control (orange or red level), choose a card and do the exercise. These techniques will help you calm down and regain control. Practice them when you're calm, so they'll be effective when you need them!
The ball
⏱️ 1 min
- Put your hands on your belly
- Inhale through nose: inflate balloon (4 sec)
- Exhale through mouth: deflate (6 sec)
- Repeat 5 times
5 breathable fingers
⏱️ 1 min
- Move your hand away
- Trace each finger with the other hand
- Rising: inspire
- On the way down: exhale
The wave
⏱️ 2 min
- Close your eyes
- Imagine a rising wave (inspire)
- The wave goes down (exhales)
- Feel the calm of the ocean
Melting ice cube
⏱️ 2 min
- Standing, stiff as an icicle
- Contract your whole body
- Imagine the sun warming you
- Gently down to the ground
Greenhouse and release
⏱️ 1 min
- Clench fists (5 sec)
- One-touch release
- Tighten shoulders (5 sec)
- Relax and feel the release
The butterfly cuddle
⏱️ 1 min
- Cross your arms over your chest
- Gently tap one shoulder, then the other
- Like butterfly wings
- Continue breathing calmly
5-4-3-2-1
⏱️ 2 min
- 5 things you SEE
- 4 things you TOUCH
- 3 things you HEAR
- 2 things you FEEL
- 1 thing you TASTE
My safe place
⏱️ 2 min
- Close your eyes
- Imagine your favorite place
- See the colors, smell the scents
- Stay there until you calm down
Countdown
⏱️ 30 sec
- Count from 10 to 0 in your head
- Slowly, one second per number
- Focus on the numbers
- Repeat if necessary
Cold water
⏱️ 30 sec
- Go to the tap
- Run cold water over your wrists
- Or on your face
- Focus on the sensation
The anti-stress ball
⏱️ 1 min
- Take your ball or your fidget
- Squeeze hard then release
- Focus on texture
- Keep going until you feel calm
The heavyweight
⏱️ 2 min
- Take a heavy blanket or cushion
- Place it on your shoulders or knees
- Feel the weight that anchors you
- Breathe calmly
🎲 Need help? Draw a card!
Click for a random technique
🎯
Ready to calm down?
Click on the button to discover a technique
🏠 Create my quiet corner
A special place where I can go when I need to calm down:
🛋️
Comfortable cushion or pouffe
🧸
Cuddly toys
🎧
Ear muffs
🤜
Anti-stress ball
📚
Favorite book
🖼️
Soothing images
💡 Tips for the speech therapist
- Practice these techniques when the child is CALM (not in crisis).
- Help children identify 2-3 preferred techniques
- Create a portable "calm kit" together
- Use cards as visual reminders
- Praise spontaneous use of techniques
🖨️ Printable cards
🎈
The ball
Inhale 4s, exhale 6s
Repeat 5×
💪
Release clamp
Clenched fists 5s
then release
5️⃣
5-4-3-2-1
5 see, 4 touch
3 hear, 2 feel, 1 taste
🧊
Cold water
On wrists
or face
🤗
Butterfly hug
Tap your shoulders
alternately
🔢
Account 10→0
Slowly
in your head