Calm zone

There are lots of way to feel calmer. It's about finding what works for you. Try some of our breathing exercises, activities, games and videos to help let go of stress.

Activities and tools

Illustration of a fish leapingTry one of these activities or use some of the tools to help you feel better when you're feeling anxious, scared or sad.

Breathing exercises

Taking slow, deep breaths can help you feel calmer and more relaxed. You can try just one of these exercises or as many as you like. You might need to repeat an exercise a few times until you feel it working.

Try to take deep breaths where you can feel your chest rising. When you breath out it might feel like you're slowly letting the air out of a balloon. You can close your eyes, look at something in the distance or not focus on anything at all.

Slow breaths

Illustration of a leaf

Breathe in slowly while you count 1, 2, 3, 4

Breathe out slowly while you count 4, 3, 2, 1

Repeat 4 times

Breathe and sigh

Illustration of a leaf

Breathe in through your nose

Make a big sigh and drop your shoulders downwards as you breathe out through your mouth

Repeat 4 times

Calming words

Illustration of a leaf

Breathe in while you say to yourself "I feel calm"

Breath out while you say to yourself "I let go of stress"

Breath in while you say to yourself "Feel calm"

Breathe out and say to yourself "Let go of stress"

Deep calm

Illustration of a leaf

Breathe in for 4 seconds

Hold for 7 seconds

Breathe out for 8 seconds

Repeat 4 times

Expressing yourself

Illustration of a pencil caseDrawing and writing can help you think about your feelings or anything that's worrying you or making you feel anxious. Doing something creative can help you to feel calmer and distract you from problems. And you don't have to be "good" at art to be creative. Expressing yourself is for you.

You can try as many of these activities as you like. Or find a favourite that you can go to any time you need to. You can also use the Art box to create images and save them in your locker.

Games

Games and puzzles are a great way to distract yourself, lift your mood or settle your mind. When you need to feel calm, playing games that help you work through your feelings or give you a different focus can be really helpful.

You might have a favourite game of your own or you can try one of the ones below or in our games section.

Build your happy place

Illustration of three peas in a pod

Create your ideal room. Fill it with things that help you feel happy, calm and safe.

Play now

Balloon game

Illustration of three peas in a pod

Play our game and feel your worries float away.

Play now

Aeroplane

Illustration of a rainbow

Send your worries into the sky and watch them disappear.

Play now

Wall of expression

Illustration of a sun

Write your worries on the wall and then watch them crumble away.

Play now

Videos

Watching a video can help to distract you from problems and thoughts. Our videos have ideas about things you can do to feel calmer, especially when you're feeling stressed, sad or anxious.

Calming exercises

Creative ways to cope

Ways to cope: poetry