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.

A girl breathing in through her nose and out through her mouth.

I should breathe in through my nose, and out through my mouth.

A girl counting to seven while she is breathing.

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.

A relaxed-looking girl resting her head in her hand.

When I take deep breaths, it helps my body feel calm.

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A crying girl with her head on her hand.

Anxiety and stress can make my body feel bad.

I should sit or lay in a quiet, comfortable place.

A girl stretching her arms above her head.

If I squeeze my muscles and then relax them, it can help me feel relaxed.

I should squeeze one area at a time and hold it for 5 seconds.

A woman reaching her right hand down toward her feet.

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.

A girl touching her ear to her shoulder.

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.

An arrow pointing to the thighs of a woman

I can squeeze my upper legs.

A woman flexing her toes toward the ceiling.

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.

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A woman touching her head with her hands.

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.

Images of a signing bird, a bee, and a water sprinkler.

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.

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I may suddenly feel very anxious. This is called a panic attack.

A scared boy with his hand on his chest.

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.

Image of a pair of eyes looking at a tree, car, bird, dog, and road.

I can focus on my 5 senses and name 5 things I see.

Image of a hand, bench, sun, grass, and dog.

I can name 4 things I can feel.

Image of an ear listening to a bird singing, a dog barking,

I can name 3 things I can hear.

Image of a nose smelling a flower and car exhaust.

I can name 2 things I smell.

Image of a mouth with the tongue sticking out and a can of soda.

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.

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Other downloads

Name	Description	Type	File
Deep Breathing	Social story on deep breathing	pdf	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	pdf	Download file: Guided Imagery
Grounding	Social story on grounding	pdf	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.

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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.

I should sit or lay in a quiet, comfortable place.

If I squeeze my muscles and then relax them, it can help me feel relaxed.

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.

Rate this resource

Other downloads