Module 2 • Activity 3

Build My Calm Plan Kit

Build a small set of tools you can actually use when pressure starts. You do not need to become perfectly calm — you only need enough space to choose what you do next.

My kit

0/5 tools

Build a kit with 3–5 tools that feel realistic for you.

Step 1

Where does pressure often show up?

Choose one everyday area where you would like your Calm Plan to be useful.

School or study Friends or social situations Home or family Pressure I put on myself

Make it more specific:

Step 2

Pick 3–5 tools for your kit

Choose strategies you could realistically use in an ordinary pressure moment. Your tools do not have to remove the pressure — they only need to help you create a little space.

5 slow breaths Slow down for a few moments before reacting. Drink some water Use a simple physical pause before deciding what comes next. Short walk or stretch Move your body briefly and return with a little more space. One helpful sentence Try something simple such as “One step at a time.” Start a 10-minute timer Focus only on starting, not finishing everything. Move my phone away Reduce one distraction for a short period. Message someone supportive Ask for support, perspective or clarification. Write down the next step Move the next action out of your head and onto paper.

Have your own tool?

Write your tool first.

Your kit already has 5 tools. Remove one before adding another.

My kit is filling up

Your choices appear here.

1 Choose a tool

2 Choose a tool

3 Choose a tool

4 Optional

5 Optional

Step 3

Decide what you will try first

A plan is easier to use when you already know your first option and your backup.

My first tool

If that is not enough, I will try...

Step 4

What will remind you to use the plan?

Connect your plan to something you are likely to notice when pressure begins.

My first pressure signal When I notice the difficult situation A reminder or alarm A person reminding me

My reminder in my own words:

Your kit is taking shape. You have at least three realistic tools ready. Now choose which one you want to try first.

My Calm Plan

Ready for the next pressure moment.

Pressure situation

—

What will remind me

—

Tools in my kit

—

First I will try

—

Then I can try

—

I do not need to remove all the pressure. I can use one tool, create some space and choose my next step.

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