My Parent Calm-Down Plan
A parenting self-regulation plan identifying triggers, early warning signs, calming steps, what to say to children and how to repair after yelling.
1-page fillable PDF · US Letter (prints on A4) · Parenting · Self-regulation
- Approach / concern
- Family Therapy
- Technique
- Parenting · Self-regulation
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the My Parent Calm-Down Plan?
Parental self-regulation is a key target in parenting programs. Managing parents’ own stress and anger supports positive discipline and models regulation for children.
Why it works
Positive parenting programs such as Triple P include parental self-regulation (Sanders et al., 2014). Repair after ruptures supports secure relationships (Siegel & Bryson, 2011).
When to use it
- Parents who yell or feel overwhelmed
- Parenting stress
- Parent groups
- Family therapy
How to use it in session
- Identify triggers.
- Notice warning signs.
- Choose calming steps.
- Plan words for kids.
- Plan repair.
Clinician tips
- Normalize losing your cool.
- Address parental stress and support.
- Screen for depression and safety.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is it bad if I yell sometimes?
It happens to most parents. Repairing afterwards teaches children important skills.
How do I calm down quickly?
Slow breathing, stepping away briefly and lowering your voice all help.
References
Sanders, M. R., Kirby, J. N., Tellegen, C. L., & Day, J. J. (2014). The Triple P-Positive Parenting Program: A systematic review and meta-analysis of a multi-level system of parenting support. Clinical Psychology Review, 34(4), 337-357.
Siegel, D. J., & Bryson, T. P. (2011). The whole-brain child: 12 revolutionary strategies to nurture your child’s developing mind. Delacorte Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
