First-Day Feelings Chart

Instructions: Look at each feeling below. Circle any that describe how you feel today, then rate each circled feeling from 1 (low) to 5 (high) by writing the number in the blank.

• Nervous: ___ 1 ___ 2 ___ 3 ___ 4 ___ 5
• Excited: ___ 1 ___ 2 ___ 3 ___ 4 ___ 5
• Curious: ___ 1 ___ 2 ___ 3 ___ 4 ___ 5
• Happy: ___ 1 ___ 2 ___ 3 ___ 4 ___ 5
• Worried: ___ 1 ___ 2 ___ 3 ___ 4 ___ 5
• Other: ____________________ ___ 1 ___ 2 ___ 3 ___ 4 ___ 5

Reflection Questions

1. Why did you choose the feelings above?

1. How might these feelings affect your first day back at school?

1. What is one thing you can do if you start to feel nervous or worried?

Personal Goals Worksheet

Instructions: Use the SMART framework to create 2–3 goals for this school year. A SMART goal is Specific, Measurable, Achievable, Relevant, and Time-bound.

Goal #1

Write your goal in one clear sentence:

Specific: What exactly do you want to achieve?

Measurable: How will you know when you’ve achieved it?

Achievable: What steps will you take to reach this goal?

Relevant: Why is this goal important to you right now?

Time-bound: By when do you want to accomplish this goal?

Reflection Questions:

1. What might get in the way of reaching this goal, and how can you overcome it?

1. How will you celebrate or reward yourself when you make progress?

Goal #2

Write your goal in one clear sentence:

Specific: What exactly do you want to achieve?

Measurable: How will you know when you’ve achieved it?

Achievable: What steps will you take to reach this goal?

Relevant: Why is this goal important to you right now?

Time-bound: By when do you want to accomplish this goal?

Reflection Questions:

1. What might get in the way of reaching this goal, and how can you overcome it?

1. How will you celebrate or reward yourself when you make progress?

Optional Goal #3

If you have a third goal, use the same SMART prompts above.

Write your goal in one clear sentence:

Specific:

Measurable:

Achievable:

Relevant:

Time-bound:

Reflection Questions:

1. Potential challenges and solutions?

1. How will you track your progress weekly or monthly?

Coping Skills Toolbox Cards

Instructions: Cut along the dotted lines to create individual strategy cards. Let the student pick three to keep in their personal coping toolbox.

Deep Breathing
• Find a quiet spot.
• Inhale slowly for 3–4 seconds.
• Hold for 1 second.
• Exhale for 3–4 seconds.
• Repeat until you feel calmer.

Positive Self-Talk
Pick a phrase and say it out loud or in your head:

• “I can handle this.”
• “I am safe and capable.”
• “One step at a time.”

Grounding 5-4-3-2-1

1. Name 5 things you see.
2. Name 4 things you can touch.
3. Name 3 things you hear.
4. Name 2 things you smell.
5. Name 1 thing you taste.

Stretching Break
• Stand up and reach for the sky.
• Lean side to side.
• Roll your shoulders back 5 times.
• Shake out your arms and legs.

Counting Slowly
• Close your eyes (if comfortable).
• Inhale; count “1.”
• Exhale; count “2.”
• Continue up to “10,” then start over.

Visualization
• Close your eyes.
• Picture a calm place (beach, forest, playground).
• Imagine sounds, smells, and colors there.
• Stay for 30 seconds, then open your eyes.

Music & Movement
• Put on a favorite song.
• Tap your feet or sway gently.
• Hum or sing along if you’d like.

Quick Journal
• Write or draw for 2–3 minutes.
• Note your feeling right now.
• Add one thing you’re grateful for.

Reflection Journal

Use this space to think about today’s counseling session and how you’re feeling as you start the school year. You can write words or draw pictures—whatever helps you express yourself.

Date: _______________________

1. How do I feel right now?

2. One key takeaway from today’s session:

3. The coping skill I want to try first is:

4. My goal for next time:

Drawing Space:
Use the area below to draw a picture of a calm place or anything that makes you feel ready for school.