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Emotion Regulation Toolbox

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Lesson Plan

Building My Toolbox

Guide a 7th grader through a structured 20-minute one-on-one session to identify emotional triggers, explore coping strategies, and assemble a personalized coping toolbox.

Building self-management and resilience supports students’ emotional well-being, reduces stress, and empowers them to navigate challenges with healthy strategies.

Audience

7th Grade Student

Time

20 minutes

Approach

One-on-one guided reflection and hands-on toolbox creation.

Materials

Prep

Prepare Materials

5 minutes

  • Print one copy of the Coping Strategies Menu.
  • Gather a notebook or paper and a pen.
  • Set up a timer or stopwatch for 20 minutes.
  • Review the list of strategies on the menu to familiarize yourself.

Step 1

Introduction & Session Overview

2 minutes

  • Greet the student warmly and confirm they feel comfortable.
  • Briefly explain the goal: to build a personal toolbox of coping strategies.
  • Establish confidentiality and positive norms for open sharing.

Step 2

Identify Emotional Triggers

5 minutes

  • Ask the student to recall a recent moment they felt overwhelmed or stressed.
  • Use guiding questions: What happened? What did you feel? Where did you notice it in your body?
  • Have the student jot down 2–3 common triggers in their notebook.

Step 3

Explore Coping Strategies

7 minutes

  • Introduce the Coping Strategies Menu.
  • Review categories (breathing, movement, creative, social, cognitive) and model one strategy.
  • Invite the student to read through and highlight 4–6 strategies that feel appealing.

Step 4

Create Personalized Toolbox

4 minutes

  • Ask the student to choose their top 3–5 highlighted strategies.
  • On a new page or section of the worksheet, label each “Tool” and write the strategy.
  • Encourage adding brief notes (when to use it, reminders, or personal tweaks).

Step 5

Reflection & Next Steps

2 minutes

  • Review the completed toolbox together and praise their choices.
  • Discuss one real-life situation where they’ll try a strategy this week.
  • Schedule a brief check-in to follow up on use and adjustments.
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Worksheet

Coping Strategies Menu

Instructions

  • Review the categories below.
  • Circle or highlight 4–6 strategies you want to try.
  • After choosing, write your top strategies and notes for when to use them.

Breathing Strategies

  • Deep Belly Breathing (inhale through nose, exhale through mouth)
  • Box Breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec)
  • 4-7-8 Counting Breath (inhale 4, hold 7, exhale 8)
  • Balloon Breath (pretend your belly is a balloon)

Movement Strategies

  • Side-to-Side Stretches
  • 10 Jumping Jacks
  • Yoga Tree Pose
  • Desk Push-Ups or Wall Sits

Creative Strategies

  • Drawing or Doodling
  • Coloring a Picture or Mandala
  • Writing in a Journal
  • Making a Calm-Down Jar (glitter globe)

Social Strategies

  • Talk to a Friend
  • Ask for a Hug from a Trusted Adult
  • Call or Text a Family Member
  • Watch or Share a Funny Video/Meme

Cognitive Strategies

  • Positive Self-Talk (e.g., “I can do this.”)
  • Counting Backwards from 20
  • Visualizing a Calm Place
  • 5-4-3-2-1 Grounding (name 5 things you see…)

My Top Strategies

  1. ___________________________________________

  2. ___________________________________________

  3. ___________________________________________

  4. ___________________________________________

  5. ___________________________________________

When & Where I’ll Use Each Strategy

  • Strategy 1 Notes: ____________________________

  • Strategy 2 Notes: ____________________________

  • Strategy 3 Notes: ____________________________

  • Strategy 4 Notes: ____________________________

  • Strategy 5 Notes: ____________________________

My Own Idea

Add one more strategy that works for you:
_____________________________________________

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