Trigger & Response Map Worksheet

Instructions: Identify three situations that recently triggered a strong emotional response. For each one, complete the table below by describing the trigger, your emotions, physical sensations, behavior, and any insights or notes.

Use additional rows on the back if needed.

One-on-One Facilitation Guide Script

Session: Comfort Zone – 40 minutes
Audience: 10th-Grade Student
Materials: Journal and pen; Trigger & Response Map; Coping Strategy Choices

1. Introduction (5 minutes)

Teacher: “Hi [Student Name], it’s great to see you. Today, we’re going to spend about 40 minutes together identifying situations that tend to trigger strong emotions for you, and then we’ll explore some safe ways to cope when those moments come up.
Everything you share stays between us—this is a private, non-judgmental space.
Before we begin, what do you hope to get out of our time together?”
(Allow student to respond.)
Teacher: “Thank you for sharing that. I’ll do my best to help you meet that goal today.”

2. Trigger Identification (10 minutes)

Teacher: “Let’s start by thinking about times in the last week or two when you felt really upset, stressed, or overwhelmed. Can you describe one recent moment like that?”
(Allow student to describe.)
Teacher: “What about that situation made it feel upsetting or stressful?”
(Probe: “Was it something someone said or did? A thought you had? A setting?”)
Teacher: “How did you feel—emotionally—in that moment?”
(Probe for specific emotions: anger, anxiety, sadness, etc.)
Teacher: “Did any thoughts go through your mind right then?”
Teacher: “Thank you for being so open. That helps us understand your triggers more clearly.”

(Repeat prompts for a second and third situation if time allows, or capture additional triggers in the next section.)

3. Response Mapping (10 minutes)

Teacher: “Now we’re going to use the Trigger & Response Map. It’s a worksheet with five columns: Trigger, Emotion, Physical Sensations, Behavior, and Insights.
Let’s take the first situation you described.”

1. Teacher: “Under ‘Trigger,’ write down a brief description of that situation.”
   (Pause for student to write.)
2. Teacher: “Under ‘Emotion(s) Felt,’ note the main feeling or two you experienced.”
   (Pause.)
3. Teacher: “Under ‘Physical Sensations,’ what did you notice in your body? Butterflies? Tension in your shoulders? A racing heart?”
   (Pause.)
4. Teacher: “Under ‘Behavioral Response,’ what did you do or say in reaction? Did you withdraw? Speak up? Get quiet?”
   (Pause.)
5. Teacher: “Finally, under ‘Insights/Notes,’ jot down anything else you noticed—like surprises, patterns, or questions you have.”
   (Pause.)

Teacher: “Great work. Let’s talk briefly: when you look at these five parts, do you notice any connection or pattern?”
(Discuss—validate insights.)

Teacher: “If you’d like, we can repeat this for another trigger. Which situation feels most important to map next?”
(Repeat steps for a second trigger as time allows.)

4. Coping Strategy Exploration (10 minutes)

Teacher: “You’ve done important mapping work. Now let’s explore some safe coping tools. Open the Coping Strategy Choices slides on the screen.

Slide 1 (Coping Strategy Choices)
Teacher: “Here’s the big idea: these strategies help calm your mind and body when you feel triggered. You’ll pick 2–3 that feel doable for you.”

Slide 2 (What Is a Coping Strategy?)
Teacher: “A coping strategy is any healthy action you take to manage stress—like grounding or deep breathing. Everyone finds different tools that work best.”

Slide 3 (Grounding Techniques)
Teacher: “Let’s try the 5-4-3-2-1 grounding method together: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.”
(Guide student through one cycle.)

Slide 4 (Deep Breathing)
Teacher: “Next, deep breathing: breathe in through your nose for 4 seconds, hold 4 seconds, then exhale through your mouth for 6 seconds. Ready? Let’s do one together.”
(Lead one round.)

Slide 5 (Progressive Muscle Relaxation)
Teacher: “Now, progressive muscle relaxation: tense your shoulders for 5 seconds, then release. Notice the difference between tension and relaxation.”
(Lead student.)

Slide 6 (Support Network Contact)
Teacher: “Who could you call or text if you felt really overwhelmed? Name one or two people you trust.”
(Allow response.)
Teacher: “What might your text say? For example: ‘Hey, I’m feeling overwhelmed. Can we talk?’”
(Practice writing or saying it.)

Slide 7 (Journaling)
Teacher: “Journaling can help you track emotions. You might write 5–10 minutes about what you feel and one small positive thing each day.”

Slide 8 (Next Steps & Reflection)
Teacher: “Which 2–3 of these strategies resonate most with you? Take a moment to choose.”
(Allow time.)
Teacher: “Great choices. Write down how and when you’ll practice each one this week—maybe in your journal or on your phone’s calendar.”

5. Action Plan & Reflection (5 minutes)

Teacher: “You’ve identified your triggers, mapped your responses, and chosen coping tools. To wrap up:

1. Tell me the strategies you selected and when you’ll use them.
   (Allow student to share.)
2. Write those exact plans in your journal now.”
   (Allow time.)
   Teacher: “Any final thoughts or questions about what we covered?”
   (Respond and validate.)
   Teacher: “Thank you for your honesty and effort. Let’s schedule a brief check-in next week to see how these strategies are working for you. How does [day/time] sound?”
   (Confirm follow-up.)

Teacher: “I look forward to hearing about your progress. You did great work today!”