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Micro-Mightier Calming Skill Challenges

  • 5 to 15 minutes
  • In person
  • Teletherapy


These micro-challenges are designed to get kids moving and experimenting with emotional regulation in a fun and active way.

Time in Mightier program

Weeks 1+

Therapeutic Goals

  1. Develop emotional awareness
  2. develop body awareness,
  3. Increase emotional vocabulary
  4. Support client’s understanding and enjoyment of Mightier.

Documentation Suggestion

Client and clinician engaged in a coping skill-based intervention which targeted developing emotional and body awareness while increasing emotional vocabulary using the Mightier biofeedback tool.

Materials needed

Mightier tablet

Mightier tablet

Heart rate monitor

Heart rate monitor



Step-by-step instructions

  1. Have your client put on their heart rate monitor and turn on their tablet.

  2. Ask your client what calming skills they have been using in Mightier.

  3. Remind them that there are 4 calming skills that Mightier teaches: deep breathing, crossing the midline, progressive muscle relaxation, and tracing.

  4. Ask your client if they would like to engage in a science experiment with the Mightier calming skills. Ask the client to guess which calming skill brings their heart rate down the quickest from red to blue. Ask them why they think this and ask what evidence they have to make this guess. Ask your client to rank the skills in order from quickest to slowest from red to blue.

  5. Tell your client you are both going to experiment to see if their guesses are correct by timing how quickly they can get their heart rate back into the blue.

  6. Ask your client to get their heart rate up to the red. Encourage them to complete jumping jacks, running in place, holding hands over their head, dancing to a favorite song, etc.. (You can also do this with them to help with engagement)

  7. Once the child shares they are in the red set the stopwatch and encourage them to try out one of the skills. (You can do the skill along with them to help with adherence).

  8. Share the time with the client and celebrate their hard work. Ask them what they noticed about using the skills and/or use questions below.

         -What did you notice about your heart rate when you used that skill?
          -What did you notice about your feelings when you used that skill?
          -What was helpful about using that skill?
          -What was difficult about using that skill?

    Repeat this exercise with the other 3 skills.

    *You can complete these challenges at a regular cadence throughout sessions to see if the client is able to recognize changes in their ability to regulate and use these skills.

    *You can also complete these challenges and ask clients to share and experiment with their own calming skills that they identify as helpful outside of the 4 Mightier calming skills. See the “Create Your Own Mightier Calming Skills” activity in the clinician tool kit for ideas.

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