If you’re like me you’re always on the lookout for useful, everyday tools and ‘life’ hacks to move through anxious thoughts and stressful experiences. I’ve put this lesson plan/worksheet together for you so that you can make and try out this colourful, take-anywhere, keychain. It’s a very child friendly activity. Feel free to change, adapt and create your own version of this tool as I’m sure the children in your life will.
Age Range: 7 and up. For younger children choose age appropriate beads with larger holes and use thicker string. Not suitable for children 3 and under.
Overview & Purpose
Beaded keychains are easy and FUN for both adults and children to make.
Just like beaded bracelets, they can be a great way to connect to your favourite calm colours and can be used as a calm down tool. You can attach it to a pencil case, backpack, purse or keys.
Teachers can have their students make Calm Down Keychains and use them in LESSONS around positive mindset, attention focus, emotional awareness and self-regulation.
Use as a FOCUSSING TOOL before test taking.
These keychains could also be part of a Calm Corner in a classroom.
By keeping it with you it can be used ANYWHERE as a gentle reminder to check in with your breath or use positive self talk, when strong emotions or situations arise.
Each bead can be touched or counted while paying attention to SLOWLY and DEEPLY breathing in and out. This gives your body and mind a little break so it can reset and recover.
Your BRAIN BENEFITS too.* Strong and stressful emotions can fire up the amygdala (the fight or flight part of the brain) and this can be good, but you don’t want to get stuck in the stress. SLOW deep breathing can help shift the focus to your prefrontal cortex (the place where you do your thinking and creating).* www.thehawnfoundation.org, MindUp training resources.
It can give your mind and body a break so it can re-set, rest and recover.
Education Goals
Emotional regulation and awareness.
Empowering, self care.
Focussing the mind on the breath while the fingers sense the beads.
Creativity, small motor skills.
Objectives
Choose calming coloured beads.
Make a clip-on keychain.
Learn and practise a deep calm breath. Use it as a calming tool.
Materials Needed
BEADS-assorted colours. I like to use wooden beads that are 10mm (3/8") in diameter.
The STRING is 10 lb. hemp cord purchased from Michael’s (not an affiliate).
KEY RING with plastic clip-I got mine from Canadian Tire (not an affiliate). Also check your favourite Dollar Store. See the the picture for other options.
SCISSORS.
SMALL TOWEL or fabric so your beads don’t roll away.
How to Make a Calm Down Keychain
Place your towel in front of you-this is your work area and keeps the beads from rolling everywhere. I used 9 beads for my keychain. Choose your beads, making sure that two layers of your string can fit through the hole.
How to use your Calm Down Keychain
Teachers (parents) can use this Keychain to teach students how to:
-calm down before a test.
-focus before creating a project, artwork, brainstorming, problem solving.
-tune inward to identify emotions and feelings.
Use it as a Reminder Tool: use it to check in and notice what you’re feeling, and see if a calming breath is needed.
Use it as a calm down tool with calm breathing. See below:
First-Practise the Slow Calm Belly Breath.
With your hands on your belly try to feel your tummy expand out as you breathe in and slightly flatten as you exhale. Try to relax and don't force it. Another way to practise is to feel your lower ribs expand out. Let your mind follow the air moving from the tip of your nose and down deep into the body. Notice it turn around and flow back out. Remember not to force your breathing so you don’t feel dizzy or lightheaded. Finally, breathe normally while you continue to remain calm.
Next-How to Calm Down with your Keychain.
While holding your keychain touch or slide each bead as you pay attention to your breath. Breathe in and breathe out a CALM feeling. Feel the texture of each bead as you move it.
You can also think of a positive message or affirmation like, “I am calm, I am peaceful, I am happy, I am loved, I am smart, I am strong…” while you move the beads.
Follow your normal gentle breath or follow the bead with your mind. Remember to go SLOWLY and gently. Continue until all the beads have been moved to the top end and repeat by moving all the beads down to the bottom end.
Just try a few beads to start and follow your own gentle breathing rhythm.
There you go. You’ve just tried a calm down technique that can help you get on with your day. Use it before a test, presentation, when you try something new, or anytime you feel that you might need a calm down. You can use it anywhere you carry your keychain, or better yet make more than one!
Your body will feel calmer, be able to think more clearly, and your brain will thank you.
I'd love to hear from you. Let me know if my instructions are clear enough and if this Calm Down Tool helps you or someone in your life.
Michele