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CALM CONNECTIONS LEARNING LAB LLC

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DOCUMENT 06a-z: COMPREHENSIVE STUDENT WORKBOOK

STUDENT HANDBOOK

My Journey Through the Sea of Emotions

A 12-Week Adventure in Understanding Feelings

Version 7.2 (CORRECTED)

Name: _________________________________________________

Grade: _____________ Teacher: _______________________

School: _______________________________________________

Year: _________________________________________________

🌊 Welcome to the Sea of Emotions! 🌊

In this handbook, you'll meet four sea friends who will teach you about feelings, breathing, and ways to help yourself feel better.

🐟 Manny the Manta Ray • ⭐ Stella the Starfish • 🐚 Shelly the Seashell • 🦀 Crabby the Crab

TABLE OF CONTENTS

SECTION 1: MEET YOUR SEA FRIENDS ................... p. 1

SECTION 2: THE FOUR ZONES .......................... p. 5

SECTION 3: BREATHING TECHNIQUES .................... p. 9

SECTION 4: MY TOOLS ................................ p. 14

SECTION 5: WEEKLY ACTIVITIES ....................... p. 17

SECTION 6: MY JOURNAL .............................. p. 30

SECTION 7: MY PROGRESS ............................. p. 43

SECTION 1: MEET YOUR SEA FRIENDS

🌊 WELCOME TO CALM CONNECTIONS! 🌊

For the next 12 weeks, you'll learn about emotions with four special sea friends!

You'll learn to:

Name your feelings
Understand your energy
Use breathing to calm down
Choose tools that help
Ask for help when you need it

This handbook is yours! Write in it, draw in it, color it, and make it special.

Remember: There are no wrong answers. This is YOUR handbook about YOUR feelings.

Are you ready? Let's meet your sea friends! 🌊

YOUR FOUR SEA FRIENDS

These four sea creatures will teach you about different feelings. Each one has a special personality, just like you have feelings that change throughout the day!

🐟 MANNY THE MANTA RAY

[Image of Manny - calm, gentle manta ray]

MANNY FEELS: Tired, low-energy, calm, sometimes a little down**

MANNY'S ZONE: Blue (Tired or low energy)

WHEN YOU FEEL LIKE MANNY:

Your body feels relaxed

Your breathing is slow and easy

Your mind feels clear and quiet

You feel ready to rest or do calm activities

MANNY'S SPECIAL SKILL: Manta Glide Breath – helps you gently wake up and feel ready

MANNY SAYS: "Take it slow and steady. Glide through your day with calm."

DRAW YOURSELF AS MANNY:

[Large blank box for drawing]

I feel like Manny when: ________________________________________

⭐ STELLA THE STARFISH

[Image of Stella - bright, happy, energetic starfish]

STELLA FEELS: Calm, focused, happy, content, peaceful

STELLA'S ZONE: Green (Calm & Ready to Learn)

WHEN YOU FEEL LIKE STELLA:

Your body feels relaxed and comfortable

Your breathing is slow and steady

Your mind feels clear and focused

You feel ready to learn and do your best

STELLA'S SPECIAL SKILL: Sparkle Breath – helps you stay calm and ready to learn

STELLA SAYS: "Shine bright! Share your joy with the world!"

DRAW YOURSELF AS STELLA:

[Large blank box for drawing]

I feel like Stella when: ________________________________________

🐚 SHELLY THE SEASHELL

[Image of Shelly - shy, gentle, sometimes withdrawn seashell]

SHELLY FEELS: Excited, silly, wiggly, energized, playful

SHELLY'S ZONE: Yellow (Excited & Elevated)

WHEN YOU FEEL LIKE SHELLY:

Your body feels bouncy and energized

Your heart beats fast with excitement

You feel wiggly and hard to sit still

You might feel giggly and silly

SHELLY'S SPECIAL SKILL: Spiral Breath – helps you slow down and focus your energy

SHELLY SAYS: "It's okay to have big, wiggly feelings. We can slow down and feel safe together."

DRAW YOURSELF AS SHELLY:

[Large blank box for drawing]

I feel like Shelly when: ________________________________________

🦀 CRABBY THE CRAB

[Image of Crabby - frustrated, tense, grumpy crab with claws up]

CRABBY FEELS: Frustrated, angry, irritated, mad

CRABBY'S ZONE: Red (High energy, intense)

WHEN YOU FEEL LIKE CRABBY:

Your body feels tense and tight

Your face might feel hot

You want to yell or stomp

Your hands might make fists

CRABBY'S SPECIAL SKILL: Claw Reset Breath - helps you release big frustration

CRABBY SAYS: "Big feelings are okay! Use your tools to help yourself calm down."

DRAW YOURSELF AS CRABBY:

[Large blank box for drawing]

I feel like Crabby when: ________________________________________

IMPORTANT THINGS TO REMEMBER

✓ ALL FEELINGS ARE OKAY

There are no "bad" sea friends. Manny, Stella, Shelly, and Crabby are ALL okay to feel!

It's okay to feel calm or tired like Manny

It's okay to feel happy like Stella

It's okay to feel excited or wiggly like Shelly

It's okay to feel mad like Crabby

What matters is WHAT YOU DO with your feelings.

✓ FEELINGS CHANGE

You won't feel like the same sea friend all day long. Feelings come and go like waves in the ocean!

You might feel:

Like Stella in the morning (excited for school)

Like Manny during reading time (calm and focused)

Like Crabby at lunch (frustrated someone took your seat)

Like Shelly before a test (worried and nervous)

This is totally normal!

✓ YOU CAN HELP YOURSELF

When you have big feelings, you have tools to help yourself:

🫁 Breathing - Four special breaths 🎨 Sensory tools - Textures that calm you 🛋️ Calm Corner - A special space to take a break 🗣️ Asking for help - Talking to a trusted adult

You're learning these tools in this program!

✓ EVERYONE HAS FEELINGS

Your classmates feel like all four sea friends too! When you understand your own feelings, you can also understand and help your friends.

We're all in this ocean together! 🌊

SECTION 2: THE FOUR ZONES

🌊 UNDERSTANDING EMOTIONAL ZONES 🌊

Zones are like energy levels. They show how your body and mind are feeling.

Each sea friend lives in a different zone!

THE FOUR ZONES:

┌──────────────────┬──────────────────┐

│ 🌊 BLUE ZONE │ ⭐ GREEN ZONE │

│ │ │

│ Low Energy │ Calm & Ready │

│ Tired │ Regulated │

│ │ │

│ Manny │ Stella │

└──────────────────┴──────────────────┘

┌──────────────────┬──────────────────┐

│ 🐚 YELLOW ZONE │ 🦀 RED ZONE │

│ │ │

│ High Energy │ High Energy │

│ Excited │ Angry/Intense │

│ │ │

│ Shelly │ Crabby │

└──────────────────┴──────────────────┘

BLUE ZONE 🐟

ENERGY LEVEL: Low and slow

FEELINGS: Calm, peaceful, relaxed, content, restful

YOUR BODY:

Breathing is slow and easy

Muscles are relaxed

Mind is clear and quiet

WHEN YOU'RE IN BLUE ZONE:

Reading a book quietly

Resting after recess

Lying in bed before sleep

Listening to calm music

THIS ZONE IS GOOD FOR:

Resting

Thinking

Calm activities

Getting ready for sleep

YELLOW ZONE ⭐

ENERGY LEVEL: High and positive

FEELINGS: Happy, excited, joyful, playful, energetic

YOUR BODY:

Heart beats faster

Lots of energy to move

Smiling and laughing

Want to play and have fun

WHEN YOU'RE IN YELLOW ZONE:

Playing at recess

Birthday parties

Fun games with friends

Doing activities you love

THIS ZONE IS GOOD FOR:

Playing

Learning active things

Sports and games

Being social with friends

Yellow Zone 🐚

ENERGY LEVEL: Low and uncomfortable

FEELINGS: Sad, worried, scared, anxious, tired, shy

YOUR BODY:

Might feel heavy

Butterflies in stomach

Want to be quiet or hide

Might feel like crying

WHEN YOU'RE IN Yellow Zone:

Feeling sad about something

Worried about a test

Missing someone

Feeling left out

THIS ZONE NEEDS:

Comfort and support

Safe space

Gentle activities

Talking to someone who cares

RED ZONE 🦀

ENERGY LEVEL: High and intense

FEELINGS: Frustrated, angry, mad, overwhelmed

YOUR BODY:

Muscles feel tight

Face might feel hot

Want to yell or stomp

Hands might make fists

WHEN YOU'RE IN RED ZONE:

Someone broke your favorite toy

Things feel unfair

You're very frustrated

Too many things happening at once

THIS ZONE NEEDS:

Calming strategies

Space to cool down

Breathing techniques

Physical release (like squeezing something)

MY ZONE CHECK-IN CHART

Use this chart each day to notice which zone you're in!

WEEK 1:

Instructions: Circle which sea friend you feel like at each time of day!

WHAT I NOTICED THIS WEEK:

Which zone was I in the most? _______________________________________

Which zone did I visit the least? _____________________________________

Did my zones change during the day? ☐ Yes ☐ No

What made me change zones? _________________________________________

ZONE MOVEMENT ACTIVITY

Draw arrows to show how you moved through zones today:

START: Morning END: Now

[ ] Blue Zone 🐟

↓

[ ] Green Zone ⭐

↓

[ ] Yellow Zone 🐚

↓

[ ] Red Zone 🦀

Example: If you started in Blue, went to Yellow, then to Red, then back to Yellow, draw arrows showing that path!

SECTION 3: BREATHING TECHNIQUES

🫁 THE POWER OF BREATHING 🫁

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Did you know? Breathing is like a superpower you always have with you!

Special breathing can help you:

Gently wake up when you're tired or sad 🌊

Stay calm, focused, and ready to learn ⭐

Channel your excitement and wiggly energy 🐚

Cool down from big, strong feelings 🦀

You're going to learn 16 SPECIAL breathing techniques—4 from each sea friend!

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

🔵 BLUE ZONE - MANNY'S ENERGIZING BREATHS

Use these when you feel tired, sad, or have low energy!

1. 🌊 MANTA GLIDE BREATH ⭐ FOUNDATION (IN 4 – HOLD 2 – OUT 5)

Glide smoothly like Manny the Manta Ray!

HOW TO DO IT:

Put one hand on your belly
Breathe IN through your nose – 1, 2, 3, 4 (feel your belly push out like a balloon)
Gently HOLD your breath – 1, 2
Breathe OUT through your mouth – 1, 2, 3, 4, 5 (feel your belly go back down)
Glide smoothly like Manny swimming through calm water

WHEN TO USE: When tired or sad, to gently energize, any time you need a lift

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

2. 🌊 OCEAN WAVE BREATH (IN 4 - OUT 6-8)

Breathe like gentle ocean waves!

HOW TO DO IT:

Imagine you're watching ocean waves
Breathe IN as the wave rises up—1, 2, 3, 4
Breathe OUT as the wave falls down—1, 2, 3, 4, 5, 6, 7, 8
The wave always takes longer to fall than to rise
Let your breath flow like gentle ocean waves

WHEN TO USE: Deep relaxation, before quiet time

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

3. 🌊 DEEP DIVE BREATH (IN 4 - HOLD 4 - OUT 6)

Take a deep dive like a sea diver!

HOW TO DO IT:

Breathe IN through your nose—1, 2, 3, 4—filling up with air
HOLD your breath like you're swimming underwater—1, 2, 3, 4
Breathe OUT slowly as you come back up—1, 2, 3, 4, 5, 6
Feel how calm and peaceful it is in the deep ocean

WHEN TO USE: Before sleep, when you need extra calm

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

4. 🌊 PEACEFUL BREATH (SLOW NATURAL)

The simplest breath of all!

HOW TO DO IT:

Just slow everything down
Breathe in slowly and quietly through your nose
Breathe out slowly and quietly through your mouth
As slow and peaceful as you can
No counting needed—just slow and quiet

WHEN TO USE: When you're overwhelmed, for beginners

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

⭐ GREEN ZONE - STELLA'S READY-TO-LEARN BREATHS

Use these when you want to stay calm, focused, and ready to learn!

5. ✨ SPARKLE BREATH ⭐ FOUNDATION (IN 4 – HOLD 2 – OUT 5)

Shine like Stella the Starfish!

HOW TO DO IT:

Stand or sit tall with your feet on the floor
Breathe IN through your nose as you slowly raise your arms out to the sides – 1, 2, 3, 4
HOLD your breath softly and wiggle your fingers like sparkles – 1, 2
Breathe OUT through your mouth as you slowly lower your arms – 1, 2, 3, 4, 5
Imagine your sparkles gently settling all around you

WHEN TO USE: Staying calm and ready to learn

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

6. ⭐ BELLY BREATH (IN 4 - OUT 5)

Feel your belly move as you stay calm like Stella!

HOW TO DO IT:

Put BOTH hands on your belly
Breathe IN through your nose and push your belly OUT—make your hands move! (1-2-3-4)
Breathe OUT through your mouth and pull your belly IN—hands come back (1-2-3-4-5)
Your chest stays still. Only your belly moves
Belly out... belly in... belly out... belly in

WHEN TO USE: Learning the right way to breathe

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

7. 📦 BOX BREATH (4-4-4-4)

Draw a box with your breath!

HOW TO DO IT:

Breathe IN for 4 counts—that's the first side of the box
HOLD for 4 counts—that's the second side
Breathe OUT for 4 counts—that's the third side
HOLD for 4 counts—that's the fourth side
You completed the box! Now start again

WHEN TO USE: Before a test, when you need to focus

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

8. ⭐ STARFISH LISTENING BREATH (GENTLE)

Listen to your ocean breath like Stella!

HOW TO DO IT:

Cup your hands over your ears like you're holding a seashell
Breathe IN slowly through your nose
Breathe OUT slowly through your mouth
Listen! Can you hear the ocean in your breath?
That whooshing sound is YOUR breath—like waves in the sea
Keep listening as you breathe slowly

WHEN TO USE: Mindfulness, quiet time

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

🐚 YELLOW ZONE - SHELLY'S ENERGY-CHANNELING BREATHS

Use these when you're feeling excited, wiggly, or have lots of energy!

9. 🐚 SPIRAL BREATH ⭐ FOUNDATION (IN 4 – HOLD 2 – OUT 5)

Trace a calming spiral like Shelly the Seashell!

HOW TO DO IT:

Hold up one hand or imagine a spiral in front of you
Breathe IN through your nose as you slowly trace the spiral out – 1, 2, 3, 4
Gently HOLD your breath at the edge of the spiral – 1, 2
Breathe OUT through your mouth as you trace the spiral back in – 1, 2, 3, 4, 5
Let your body slow down as the spiral comes back to the center

WHEN TO USE: When you feel excited, wiggly, or your thoughts are going too fast

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

10. ✨ SPARKLE BREATH ⭐ (QUICK IN - BURST OUT)

Channel your sparkly energy like Shelly the Seashell!

HOW TO DO IT:

You have SO much sparkly energy! Let's use it!
Take a quick breath IN
Now let it out in little sparkles—puh, puh, puh, puh!

WHEN TO USE: Busy hands, need to focus after excitement

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

11. 🎉 CELEBRATION BREATH (ARMS UP/WIDE)

Celebrate your happy feelings!

HOW TO DO IT:

Let's celebrate your feelings!
Take a BIG breath IN and raise your arms up high!
Let it OUT with a happy sound—WOOO!—and spread your arms wide!
Feel how good that feels!
Now let's bring it back to calm...
Three quiet breaths: in... out... in... out... in... out

WHEN TO USE: After success, celebrating good things, then calming down

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

12. 🐰 BUNNY BREATH (SNIFF-SNIFF-SNIFF - WHOOSH)

Breathe like a playful bunny!

HOW TO DO IT:

Let's breathe like a bunny!
Bunnies sniff, sniff, sniff with their little noses
Sniff, sniff, sniff through your nose—three quick sniffs!
Then one loooong breath out through your mouth
Sniff, sniff, sniff... whoooosh
Sniff, sniff, sniff... whoooosh

WHEN TO USE: Playful times, when regular breathing feels boring

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

🦀 RED ZONE - CRABBY'S COOLING BREATHS

Use these when you have BIG feelings like anger or frustration!

13. 🦀 CLAW RESET BREATH ⭐ FOUNDATION (IN 4 – HOLD 2 – OUT 5)

Squeeze and release like Crabby's claws!

HOW TO DO IT:

Make your hands into tight fists—like Crabby's claws!
Start SQUEEZING your claws and breathe IN through your nose – 1, 2, 3, 4
Keep squeezing and gently HOLD your breath – 1, 2
Open your hands WIDE as you breathe OUT through your mouth – 1, 2, 3, 4, 5
Feel the difference between tight and relaxed
Let's do it again—SQUEEZE… HOLD… RELEASE!

WHEN TO USE: Anger, frustration, when your body feels tense

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

14. 🌡️ COOLING BREATH (IN 3 - OUT 6-8)

Cool down your hot feelings!

HOW TO DO IT:

When we're angry, our body feels HOT
Let's cool it down
Breathe IN through your nose—1, 2, 3
Round your lips like you're blowing on hot soup
Breathe OUT slowly—feel the cool air—1, 2, 3, 4, 5, 6
Put your hand in front of your mouth. Feel how cool your breath is?
Keep cooling down... in... and coooool out...

WHEN TO USE: When anger feels "hot," when you want to hit or yell

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

15. ⚓ ANCHOR BREATH (PRESS FEET + BREATHE)

Drop your anchor to stay steady!

HOW TO DO IT:

When feelings are big and stormy, we need an anchor
Press your feet FIRMLY into the ground—drop your anchor!
Breathe IN while pressing down hard
Now breathe OUT and release the pressure
Feel how steady and grounded you are
Press down... IN... Release... OUT...
Your anchor keeps you steady in any storm

WHEN TO USE: Intense feelings, when you feel out of control

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

16. ⛈️ STORM TO CALM BREATH (FAST → MEDIUM → SLOW)

Move from stormy to calm!

HOW TO DO IT:

Sometimes our feelings are like a STORM inside
Let's move from stormy to calm
First, 3 STORMY breaths—quick and big! Hah! Hah! Hah!
Now the storm is calming—3 MEDIUM breaths... in... out... in... out... in... out...
Now it's peaceful—3 SLOW breaths... iiiiiin... oooout... iiiiiin... oooout... iiiiiin... oooout
Feel how you went from stormy to calm

WHEN TO USE: Highly escalated, very big emotions

TRY IT 3 TIMES: ⭐ ⭐ ⭐

How did it feel? ___________________________________

🌊 YOUR BREATHING SUPERPOWER! 🌊

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

You now know 16 special breathing techniques! You can use them ANY TIME you need help with your feelings. Which ones are your favorites?

My favorite Blue Zone breath (Manny): _________________________

My favorite Green Zone breath (Stella): _______________________

My favorite Yellow Zone breath (Shelly): _______________________

My favorite Red Zone breath (Crabby): __________________________

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

QUICK REFERENCE:

| -------- | ------------------- | ----------------- | ------------------------------ |

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Remember: All feelings are okay, and you have the tools to handle them! 🌊⭐🐚🦀

My favorite Blue Zone breath: _________________________

My favorite Green Zone breath: _______________________

My favorite Yellow Zone breath: _______________________

My favorite Red Zone breath: __________________________

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Remember: All feelings are okay, and you have the tools to handle them! 🌊⭐🐚🦀

SECTION 4: MY SENSORY TOOLS

🎨 TEXTURES & TOOLS THAT HELP 🎨

Sensory means using your senses—especially the sense of touch!

Some textures (how things feel) can help you feel calm, safe, or focused.

You're going to discover which textures help YOU!

EXPLORING TEXTURES

Try touching these different textures. How do they make you feel?

CALMING VS. ALERTING

Different textures do different things!

CALMING TEXTURES (Help you relax):

Usually soft, smooth, gentle

Good when you feel like Crabby or Shelly

Examples: Soft fleece, smooth satin, gentle cotton

ALERTING TEXTURES (Wake you up):

Usually scratchy, bumpy, interesting

Good when you feel too much like Manny (too sleepy)

Examples: Bumpy bubble wrap, scratchy fabric

MY FAVORITE CALMING TEXTURE:

Draw or glue a sample here:

[Large blank box]

This texture is: _________________________________________________

It helps me feel: _______________________________________________

MY FAVORITE ALERTING TEXTURE:

Draw or glue a sample here:

[Large blank box]

This texture is: _________________________________________________

It helps me feel: _______________________________________________

MY CALM CORNER KIT

When you use the Calm Corner, these tools will be there to help you!

Check off which tools you like:

☐ Soft texture swatch (fleece, felt, cotton) ☐ Smooth texture swatch (satin, silk) ☐ Stress ball or squishy toy ☐ Fidget toy (spinner, cube, etc.) ☐ Breathing poster (visual reminder) ☐ Quiet activity (coloring, puzzle) ☐ Calm music or noise-canceling headphones ☐ Cozy seating (bean bag, cushion)

DRAW YOUR DREAM CALM CORNER:

What would your perfect calm space look like?

[Large blank box for drawing]

WHEN TO USE SENSORY TOOLS

I can use my sensory tools when:

☐ I feel frustrated (like Crabby) ☐ I feel worried (like Shelly) ☐ I need to focus ☐ I'm feeling overwhelmed ☐ I need a break ☐ Other: _____________________________________________________

SECTION 5: WEEKLY ACTIVITIES

📅 12 WEEKS OF LEARNING 📅

Each week, you'll complete one activity page about what you learned.

Tips:

Take your time

Be honest about your feelings

There are no wrong answers!

Ask for help if you need it

WEEK 1: MEET THE SEA FRIENDS

This week I learned about: The four sea friends and their feelings

ACTIVITY: Draw yourself as a sea friend today

Which sea friend do you feel like right now?

☐ Manny (Calm) 🐟 ☐ Stella (Happy) ⭐ ☐ Shelly (Worried/Sad) 🐚 ☐ Crabby (Frustrated) 🦀

Draw yourself as that sea friend:

[Large blank box]

I feel like _____________ because: _______________________________

WEEK 2: EXPLORING ZONES

This week I learned about: The four emotional zones (Blue, Yellow, Purple, Red)

ACTIVITY: Color and label the zones

[Four blank boxes arranged in 2x2 grid]

┌─────────────────┬─────────────────┐

│ │ │

│ Color this │ Color this │

│ BLUE │ YELLOW │

│ │ │

│ Zone: _______ │ Zone: _______ │

│ Feeling: _____ │ Feeling: _____ │

└─────────────────┴─────────────────┘

┌─────────────────┬─────────────────┐

│ │ │

│ Color this │ Color this │

│ PURPLE │ RED │

│ │ │

│ Zone: _______ │ Zone: _______ │

│ Feeling: _____ │ Feeling: _____ │

└─────────────────┴─────────────────┘

Today I was in _____________ zone because: ______________________

WEEK 3: LEARNING TO BREATHE

This week I learned about: Four breathing techniques

ACTIVITY: Draw yourself doing your favorite breath

My favorite breathing technique is:

☐ Manta Glide 🐟 ☐ Bubble Breath ⭐ ☐ Sparkle Breath 🐚 ☐ Claw Reset 🦀

[Large blank box for drawing]

I like this breath because: ______________________________________

When will I use it? _____________________________________________

WEEK 4: SENSORY SWATCHES

This week I learned about: Different textures and how they help

ACTIVITY: Texture exploration

I tried these textures:

My favorite calming texture is: __________________________________

I will use it when I feel: ______________________________________

WEEK 5: MOOD MATCHING

This week I learned about: How situations affect our feelings

ACTIVITY: Match feelings to situations

Draw lines to match each situation to the sea friend you'd feel like:

SITUATION SEA FRIEND

Your team won the game! 🐟 Manny (Calm)

Reading quietly ⭐ Stella (Happy)

Someone took your toy 🐚 Shelly (Sad/Worried)

First day at new school 🦀 Crabby (Frustrated)

Now write YOUR OWN examples:

Something that makes me feel like Manny: _________________________

Something that makes me feel like Stella: _________________________

Something that makes me feel like Shelly: _________________________

Something that makes me feel like Crabby: ________________________

WEEK 6: EMOTIONAL TRANSITIONS

This week I learned about: How feelings change and how to move between zones

ACTIVITY: My emotional journey

Draw the pathway of your feelings today:

START END

Morning Now

[Empty box] → [Empty box] → [Empty box] → [Empty box]

Sea Friend: Sea Friend: Sea Friend: Sea Friend:

__________ __________ __________ __________

What happened to change my feelings:

___________________________________________________________

___________________________________________________________

___________________________________________________________

When I moved from one zone to another, what helped?

☐ Breathing ☐ Taking a break ☐ Talking to someone ☐ Using a sensory tool ☐ Other: _____________________________________________________

WEEK 7: MY FEELINGS JOURNAL

This week I learned about: Expressing emotions through writing and drawing

ACTIVITY: Create a feelings entry

Date: ___________________

Today I felt like: (circle all that apply)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

What happened today?

Draw a picture of your day or how you felt:

[Large blank box]

What I learned about my feelings today: _________________________

WEEK 8: PUZZLE OF MY TOOLS

This week I learned about: How all my tools work together

ACTIVITY: Create your emotional toolkit puzzle

Draw or write in each puzzle piece to show your complete toolkit:

┌─────────────────────┬─────────────────────┐

│ │ │

│ PIECE 1: │ PIECE 2: │

│ SEA FRIENDS │ ZONES │

│ │ │

│ Draw your │ Draw/color │

│ favorite │ the 4 zones │

│ sea friend │ │

│ │ │

└─────────────────────┴─────────────────────┘

┌─────────────────────┬─────────────────────┐

│ │ │

│ PIECE 3: │ PIECE 4: │

│ BREATHING │ MY TOOLS │

│ │ │

│ Draw yourself │ Draw a tool │

│ doing a │ that helps you │

│ breathing │ (texture, calm │

│ technique │ corner, etc.) │

│ │ │

└─────────────────────┴─────────────────────┘

All these pieces work together to help me: _______________________

The piece I use most is: ________________________________________

WEEK 9: MY EMOTION STORY

This week I learned about: Telling stories about emotions

ACTIVITY: Write or draw a 3-part emotion story

BEGINNING: A character has a feeling MIDDLE: Something happens END: The character uses a tool or the feeling changes

MY STORY:

Title: __________________________________________________________

BEGINNING:

[Blank box for drawing/writing]

Once there was _____________ who felt like _______________ because

MIDDLE:

[Blank box for drawing/writing]

Then, __________________________________________________________

END:

[Blank box for drawing/writing]

So, ____________________________________________________________

The tool they used was: _________________________________________

WEEK 10: USING CALM CORNER

This week I learned about: The Calm Corner and how to use it

ACTIVITY: Calm Corner reflection

I used the Calm Corner: ☐ Yes (If yes, complete below) ☐ Not yet (Draw what you think it would be like)

IF YOU USED IT:

When I went: ___________________________________________________

How I felt before: ______________________________________________

What I did there: ☐ Breathing ☐ Used a sensory tool ☐ Quiet activity ☐ Just sat quietly ☐ Other: _____________________________________________________

How I felt after: _______________________________________________

How long I stayed: _____________________________________________

Did it help? ☐ Yes ☐ A little ☐ Not really

Draw yourself in the Calm Corner:

[Large blank box]

IF YOU HAVEN'T USED IT YET:

I would go to Calm Corner if I felt: _____________________________

What I would do there: _________________________________________

Draw what you imagine Calm Corner looks like:

[Large blank box]

WEEK 11: LOOKING BACK AT MY GROWTH

This week I learned about: How much I've grown in 11 weeks!

ACTIVITY: Reflection & growth check

THEN vs. NOW:

In Week 1, I knew: ☐ 0 sea friends ☐ 1-2 sea friends ☐ 3-4 sea friends

Now I know: ☐ All 4 sea friends! 🐟⭐🐚🦀

In Week 1, I knew: ☐ 0 breathing techniques ☐ 1 breathing technique

Now I know: ☐ All 4 breathing techniques! 🫁

In Week 1, I knew: ☐ 0 zones ☐ 1-2 zones

Now I know: ☐ All 4 zones! 🌊

WHAT I'M MOST PROUD OF:

DRAW A BEFORE & AFTER:

ME IN WEEK 1: ME NOW:

[Blank box] [Blank box]

THE BIGGEST THING I LEARNED:

MY FAVORITE TOOL IS:

☐ Sea friends language ☐ Zone awareness ☐ Breathing techniques ☐ Sensory tools ☐ Calm Corner

Because: _______________________________________________________

WEEK 12: CELEBRATION!

This week: We celebrate completing the program! 🎉

ACTIVITY: My completion page

I COMPLETED CALM CONNECTIONS!

Date: ___________________

My name: _______________________________________________

My teacher: ____________________________________________

My class: ______________________________________________

🏆 SKILLS I LEARNED:

☑ I can name all 4 sea friends ☑ I understand the 4 emotional zones ☑ I know 4 breathing techniques ☑ I can use sensory tools ☑ I can use Calm Corner when needed ☑ I can talk about my feelings ☑ I can help myself when I have big feelings

⭐ MY FAVORITE MOMENTS:

Week I enjoyed most: ___________________________________________

Most helpful tool I learned: ____________________________________

Something that surprised me: ____________________________________

A time I helped myself: ________________________________________

A time I helped a friend: _______________________________________

🌟 MY PROMISE TO MYSELF:

I promise to keep using these tools:

☐ I will notice which sea friend I feel like ☐ I will use my breathing when I need it ☐ I will ask for Calm Corner when helpful ☐ I will talk about my feelings ☐ I will help friends with their feelings

Signed: ________________________________ Date: _____________

DRAW YOUR FAVORITE MEMORY FROM THE PROGRAM:

[Large blank box]

MESSAGE TO MY FUTURE SELF:

Dear Future Me,

You just finished Calm Connections! Here's what you should remember:

Keep using your tools!

Love, _______________________ (your name)

SECTION 6: MY JOURNAL PAGES

📔 DAILY REFLECTION PAGES 📔

Use these pages to write or draw about your feelings anytime!

You can write about:

How you're feeling today

Something that happened

A tool you used

Something you're proud of

Something you're worried about

Anything else!

Tips: ✓ Be honest ✓ There are no wrong answers ✓ You can draw instead of write ✓ Use colors to show feelings ✓ You don't have to show anyone unless you want to

JOURNAL ENTRY #1

Date: ___________________

Today I feel like: (circle one or more)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

My zone: (color it in)

☐ Blue ☐ Yellow ☐ Purple ☐ Red

What's on my mind:

Draw or doodle:

[Large blank box]

JOURNAL ENTRY #2

Date: ___________________

Today I feel like: (circle one or more)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

My zone: (color it in)

☐ Blue ☐ Yellow ☐ Purple ☐ Red

What happened today:

Draw or doodle:

[Large blank box]

JOURNAL ENTRY #3

Date: ___________________

Today I feel like: (circle one or more)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

My zone: (color it in)

☐ Blue ☐ Yellow ☐ Purple ☐ Red

A tool I used today:

☐ Breathing (which one: ____________) ☐ Sensory tool ☐ Calm Corner ☐ Talked to someone ☐ Other: _____________________________________________________

How it helped:

Draw or doodle:

[Large blank box]

JOURNAL ENTRY #4

Date: ___________________

Today I feel like: (circle one or more)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

Something I'm proud of:

Something I'm working on:

Draw or doodle:

[Large blank box]

JOURNAL ENTRY #5

Date: ___________________

Today I feel like: (circle one or more)

🐟 Manny ⭐ Stella 🐚 Shelly 🦀 Crabby

Free write/draw:

Use this whole page however you want!

[Very large blank box taking up most of page]

[REPEAT JOURNAL ENTRY FORMAT FOR ENTRIES #6-12]

[Each follows same structure with Date, Sea Friend check-in, Zone color-in, and space for writing/drawing]

SECTION 7: MY PROGRESS

📊 SKILLS I'VE LEARNED 📊

Track your progress throughout the 12 weeks!

EMOTIONAL VOCABULARY

Sea Friends I Can Name:

☐ 🐟 Manny (Calm) ☐ ⭐ Stella (Happy) ☐ 🐚 Shelly (Sad/Worried) ☐ 🦀 Crabby (Frustrated)

Date I learned all 4: ___________________

Feeling Words I Know:

Write all the feeling words you can think of!

Total feeling words I know: _______ words

ZONE AWARENESS

Zones I Understand:

☐ Blue Zone (Tired, low energy) ☐ Green Zone (Calm, ready to learn) ☐ Yellow Zone (Elevated, excited) ☐ Red Zone (High energy, intense)

Date I learned all 4: ___________________

I can tell which zone I'm in:

☐ Never ☐ Sometimes ☐ Usually ☐ Always

When I check my zone: (check all that apply)

☐ In the morning ☐ After something big happens ☐ When someone asks ☐ When I feel strong emotions ☐ Throughout the day

BREATHING TECHNIQUES

Breathing Techniques I Can Do:

☐ 🐟 Manta Glide Breath ☐ ⭐ Bubble Breath ☐ 🐚 Sparkle Breath ☐ 🦀 Claw Reset Breath

Date I learned all 4: ___________________

I use breathing to help myself:

☐ Never ☐ When someone reminds me ☐ Sometimes on my own ☐ Often on my own

Times I've used breathing this week: _______ times

My go-to breath is: _____________________________________________

SENSORY TOOLS

I know which textures help me:

☐ Yes, I have favorites ☐ Still figuring it out ☐ Not yet

My calming textures: ___________________________________________

My alerting textures: __________________________________________

I use sensory tools:

☐ Never ☐ When someone reminds me ☐ Sometimes on my own ☐ Often on my own

CALM CORNER

I understand how to use Calm Corner:

☐ Not yet ☐ Learning ☐ Yes, I've got it!

I have used Calm Corner:

☐ Never (but I know how) ☐ Once ☐ 2-3 times ☐ 4+ times

When I use Calm Corner, it helps:

☐ Always ☐ Usually ☐ Sometimes ☐ Still learning

SELF-ADVOCACY

I can ask for help when I need it:

☐ Never ☐ Sometimes ☐ Usually ☐ Always

I can tell adults how I'm feeling:

☐ Never ☐ Sometimes ☐ Usually ☐ Always

EMPATHY & SOCIAL AWARENESS

I can tell how my friends are feeling:

☐ Never ☐ Sometimes ☐ Usually ☐ Always

I have helped a friend with their feelings:

☐ Not yet ☐ Once ☐ A few times ☐ Many times

How I helped: __________________________________________________

OVERALL GROWTH

Rate yourself from Week 1 to Now:

WEEK 1:

Understanding my emotions: ☐☐☐☐☐ (color in stars)

Using tools to help myself: ☐☐☐☐☐

Asking for help when needed: ☐☐☐☐☐

Feeling confident with feelings: ☐☐☐☐☐

NOW:

Understanding my emotions: ☐☐☐☐☐ (color in stars)

Using tools to help myself: ☐☐☐☐☐

Asking for help when needed: ☐☐☐☐☐

Feeling confident with feelings: ☐☐☐☐☐

The biggest change I see in myself:

GOALS FOR THE FUTURE

After this program ends, I want to:

☐ Keep using my breathing every day ☐ Notice my zones more often ☐ Use Calm Corner when I need it ☐ Help friends with their feelings ☐ Talk about my emotions more ☐ Other: _____________________________________________________

One thing I'll never forget:

MY CERTIFICATE

🏆 CERTIFICATE OF COMPLETION 🏆

This space is for your personalized certificate from your teacher!

Your teacher will give you a special certificate during Week 12 celebrating your growth and accomplishments.

When you receive it:

Keep it safe in this handbook OR

Frame it to hang in your room OR

Put it somewhere you can see it often

It will remind you that you now have tools to help yourself with feelings for your whole life!

Place your certificate here or tape a photo of it:

[Large blank box]

BACK COVER CONTENT

🌊 YOU DID IT! 🌊

You completed the Sea of Emotions journey!

You now know:

🐟 How to name your feelings using sea friends 🌊 How to understand your zones and energy levels 🫁 How to use breathing to help yourself ⭐ How to use sensory tools for comfort 🦀 How to ask for help when you need it

These are skills you'll use forever!

QUICK REMINDERS:

When you feel like Manny 🐟 → You're calm! Enjoy it. Use it for learning and resting.

When you feel like Stella ⭐ → You're calm and ready! Great job. Use Bubble Breath to stay calm and focused.

When you feel like Shelly 🐚 → You're excited or wiggly! That's okay. Use Sparkle Breath to channel your energy. Ask for support.

When you feel like Crabby 🦀 → You're frustrated. That's normal! Use Claw Reset Breath. Take a break if needed.

REMEMBER:

All feelings are okay ✓ Feelings change—they don't last forever ✓ You have tools to help yourself ✓ Asking for help is brave and smart ✓ You're an Emotion Expert now!

Keep this handbook forever!

Look back at it when you need a reminder of your tools. See how much you've grown!

You've got this. 🌊⭐🐚🦀

CALM CONNECTIONS LEARNING LAB Empowering Emotional Awareness and Regulation Through Sensory Learning

🎨 BONUS: CHARACTER COLORING PAGES

Color your Sea Friends! Use these pages to remember each character and their special zone.

🐟 Manny the Manta Ray

Blue Zone (Tired & Low Energy)

🦀 Crabby the Crab

Irritated Zone (Red)

⭐ Stella the Starfish

Green Zone (Calm & Ready)

🐢 Shelly the Seashell

Yellow Zone (Excited & Elevated)

✅ Updated Week 1 Character: Manny the Manta Ray (Calm Zone)

📁 Folder: Printable Resources > Weekly Resources > Week 1 - Calm Zone

🖍️ Coloring Page

Filename: Coloring Page – Manny the Manta Ray.docx

Manny gliding peacefully through calm blue water

Gentle smile, closed eyes, and soft wave accents

Bold outlines for tactile coloring

Reinforces Green (Calm) Zone and emotional safety

🧩 Week 2 – Crabby the Crab (Irritated Zone)

📁 Folder: Printable Resources > Weekly Resources > Week 2 - Irritated Zone

🖍️ Coloring Page

Filename: Coloring Page – Crabby the Crab.docx

Crabby stomping through red-hot sand with steam rising

Bold outlines for tactile coloring

Reinforces zone color and emotional vocabulary

🧩 Week 3 – Shelly the Seashell (Yellow Zone)

📁 Folder: Printable Resources > Weekly Resources > Week 3 - Yellow Zone

🖍️ Coloring Page

Filename: Coloring Page – Stella the Starfish.docx

Stella resting gently on soft purple sand

Calm, vulnerable expression with bold outlines

Open space for coloring and emotional connection

🧩 Week 4 – Stella the Starfish (Green Zone)

📁 Folder: Printable Resources > Weekly Resources > Week 4 - Green Zone

🖍️ Coloring Page

Filename: Coloring Page – Shelly the Seashell.docx

Shelly smiling on bright yellow sand with sparkles and playful sea creatures

Bold outlines for tactile coloring

Reinforces zone color and joyful expression

Calm Connections Learning Lab LLC Oak Harbor, Ohio