CALM-DOWN CHOICE BOARD FOR KIDS
Calm-down Choice Board for Kids give children a simple, visual way to choose what might help when feelings become difficult to manage. When your child feels worried, frustrated or overwhelmed, finding the words to explain what they need can be tricky. Pointing to a picture can be an easier place to start.
That’s why I created Murphy’s Calm-Down Choices, a free printable for parents and guardians to use with children aged 3–7. With six illustrated options, Murphy invites your child to explore slow breathing, a cosy spot, gentle movement, drawing, trusted company or a comforting cuddle. You can practise together during a calm moment, so the choices feel familiar when your child needs support.
WATCH MURPHY’S CALM-DOWN CHOICE BOARD FOR KIDS
Watch Murphy introduce six gentle choices for moments when feelings become difficult to manage. This short video shows parents and guardians how to explore the board with their child, without pressure. You’ll find the free printable signup form further down this page.
Introduce Murphy’s choice board when your child is relaxed. Look at the pictures together and try a few activities, keeping it playful and pressure-free.
When big feelings arrive, stay nearby and offer two choices: “Would you like to draw with me, or sit somewhere cosy?” Your child can point instead of speaking. Give them time, and accept it if they are not ready to choose.
The board is an invitation to find comfort, rather than a demand to stop feeling upset. Your calm company matters too. If one choice doesn’t help, you can gently try another together.
Download your free calm-down choice board for kids and explore Murphy’s six gentle choices together.
6 SIMPLE CALMING CHOICES TO TRY WITH MURPHY
1. Breathe slowly
Invite your child to imagine smelling a flower, then gently blowing a feather. Try a few comfortable, slow breaths together. If focusing on breathing feels uncomfortable, choose another activity.
2. Find a cosy spot
Offer a quiet, comfortable place with a cushion or favourite blanket. This is somewhere to feel supported, rather than a place for punishment. Stay nearby if your child wants company.
3. Move and stretch
Try reaching towards the sky, stretching like Murphy or taking a little walk together. Let your child choose a movement that feels comfortable.
4. Draw my feelings
Provide paper and crayons and invite your child to make marks or choose colours. They don’t need to draw a recognisable picture or explain it. You could ask, “Would you like to tell me about it?”
5. Ask for company
Sometimes a child simply wants someone they trust beside them. Offer to sit together, listen or share a quiet activity. They don’t have to talk before they are ready.
6. Choose a cuddle
Your child might enjoy hugging a soft toy or asking a trusted grown-up for a cuddle. Always let them choose—some children prefer a little space.
USING MURPHY’S CHOICES WITH THE ANXIETY THERMOMETER
The Anxiety Thermometer and Murphy’s Calm-Down Choices can be used together. First, invite your child to point to the thermometer to show how they feel. Then, if they are ready, explore a calming choice together.
You might say, “You’re showing me that things feel difficult. Would you like me to sit with you, or shall we get your crayons?”
There is no right number to reach and no need to rush your child towards feeling calm. If choosing feels too much, put the resources aside and offer quiet reassurance.
For another way to start conversations about feelings, explore my Free Anxiety Thermometer for Kids
For more ideas to explore together, read my guide to 10 Calming Activities for Kids That Actually Work. You can try different activities during relaxed moments and discover which ones your child enjoys.
For more support, read NHS advice on helping your child with anger.
GET YOUR FREE MURPHY’S CALM-DOWN CHOICE BOARD
Bring Murphy’s six calming choices into your home with this free A4 calm-down choice board for kids. Keep it somewhere easy to reach, perhaps on your fridge, and explore the pictures together when your child is relaxed.
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Print on A4 paper and choose “Fit to page” in your printer settings.are
