Relaxation Technique Social Stories
Sometimes I might feel scared or worried. This is called anxiety.
When I have anxiety, breathing slowly can help me feel better.
I should breathe in through my nose, and out through my mouth.
I should count to 7 when I breathe in, and then count to 7 when I breathe out.
I should keep breathing like this for at least one minute.
When I take deep breaths, it helps my body feel calm.
Anxiety and stress can make my body feel bad.
If I squeeze my muscles and then relax them, it can help me feel relaxed.
I should sit or lay in a quiet, comfortable place.
I should squeeze one area at a time and hold it for 5 seconds.
I can start at my head and go down my body to my feet.
I can raise my eyebrows high.
I can squeeze my eyes tight shut.
I open my mouth very wide.
I try to touch my shoulders to my ears.
I can take a deep breath.
I can tighten my arms by "making a muscle."
I can squeeze my hands into fists.
I can squeeze my upper legs.
I can point my toes toward the sky.
I can curl my toes under.
I let all my body be soft and relaxed. I feel calm when my muscles are relaxed.
Sometimes I feel scared or worry about bad things happening.
If I think about a favorite place, it may help me feel better.
I can close my eyes, take in a deep breath and let it out slowly.
I think of a favorite place that makes me feel good and happy.
I imagine being in my favorite place.
I think of 3 sounds from my favorite place.
I think of 3 things I can see when I am there.
I can think of smells that are in my favorite place.
I think of how relaxed and happy I feel there.
It makes me smile when I remember my favorite place.
Thinking about my favorite place helps my body feel calm.
I can think about my favorite place until I start to feel better.
I may suddenly feel very anxious. This is called a panic attack.
Panic attacks can be scary. I may feel like I can't breathe.
When I feel very anxious, I can use grounding techniques to calm down.
I can take a look around me and remind myself that I'm safe.
I can take slow, deep breaths in through my nose and out my mouth.
I can focus on my 5 senses and name 5 things I see.
I can name 4 things I can feel.
I can name 3 things I can hear.
I can name 2 things I smell.
I can name one thing I can taste.
I can also think of a calm place in my mind.
I can keep doing these things until I feel calm and relaxed.
|Deep Breathing||Social story on deep breathing||Download file: Deep Breathing|
|Progressive Muscle Relaxation||Social story on progressive muscle relaxation||Download file: Progressive Muscle Relaxation|
|Guided Imagery||Social story on guided imagery||Download file: Guided Imagery|
|Grounding||Social story on grounding||Download file: Grounding|
This information was developed by the Autism Services, Education, Resources, and Training Collaborative (ASERT). For more information, please contact ASERT at 877-231-4244 or info@PAautism.org. ASERT is funded by the Bureau of Supports for Autism and Special Populations, PA Department of Human Services.