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Emotional Check-in

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Lesson Plan

Emotional Check-in

Students will be able to identify and articulate their current emotions and practice a simple self-regulation technique.

Understanding and expressing emotions is a crucial life skill that supports mental well-being, improves communication, and helps students navigate challenges. This lesson provides a safe space for students to acknowledge their feelings.

Audience

8th Grade Students

Time

30 minutes

Approach

Interactive discussion, guided reflection, and a short journaling activity.

Materials

Emotional Check-in Slide Deck, and My Emotional Snapshot Journal

Prep

Preparation Checklist

10 minutes

Step 1

Warm-Up: How Are You, Really?

5 minutes

  • Begin with the Emotional Check-in Slide Deck on the 'How Are You, Really?' slide.
  • Ask students to silently reflect on their current feeling. Explain that there's no right or wrong answer.
  • Facilitate a brief, low-pressure share-out where students can express a word or two about their feeling if they feel comfortable (e.g., "tired," "excited," "neutral"). Emphasize that participation is voluntary.

Step 2

Introducing the Emotional Snapshot

5 minutes

  • Transition to the 'Emotional Snapshot' slide.
  • Explain the concept of an emotional snapshot: a quick look at how we're feeling right now.
  • Distribute the My Emotional Snapshot Journal to each student. Briefly explain the sections.

Step 3

Guided Reflection and Journaling

10 minutes

  • Guide students through the journaling activity using the prompts in the My Emotional Snapshot Journal.
  • Encourage them to think about 'why' they might be feeling a certain way without judgment.
  • Provide quiet time for students to write or draw their responses. Circulate to offer support and answer questions if needed.
  • Remind them that this is for their own reflection, but they can share if they wish, though it's not required.

Step 4

Quick Breathing Technique & Wrap-Up

5 minutes

  • Bring the class back together. Transition to the 'Take a Breath' slide.
  • Lead a very short (1-2 minute) guided breathing exercise (e.g., 3 deep breaths in through the nose, out through the mouth).
  • Explain that this is a simple tool they can use anytime to help manage strong emotions.
  • Thank students for their participation and openness. Collect journals if you plan to review them, or allow students to keep them for personal reflection. Ensure privacy is maintained if collected.

Step 5

Cool-Down: One Word Reflection

5 minutes

  • On the 'One Word Reflection' slide, ask students to think of one word that describes how they feel now after the activity.
  • Have students do a quick, anonymous poll (e.g., raise hands for positive/neutral/negative, or a quick thumbs up/down for feeling better/same).
  • Reiterate the importance of checking in with themselves regularly.
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Slide Deck

How Are You, Really?

Let's take a moment to check in with ourselves.

  • How are you feeling right now?
  • There's no right or wrong answer.
  • You can share a word or two if you feel comfortable, or just reflect silently.

Welcome students. Begin by setting a calm and open tone. Explain that this is a safe space to explore feelings.

Emotional Snapshot

What's an Emotional Snapshot?

  • It's a quick way to notice and understand your feelings.
  • Like a photo, it captures a moment in time.
  • We'll use a journal to take our own emotional snapshot today!

Introduce the idea of an 'emotional snapshot' – a quick, non-judgmental look at current feelings. Explain that the upcoming journal activity will help them capture this.

My Emotional Snapshot

Time to reflect!

  • Use your My Emotional Snapshot Journal.
  • Think about the emotions you identified.
  • Why might you be feeling this way?
  • What's happening in your day or week that might contribute?
  • No need to share unless you want to.

Distribute the journals. Explain that this is their personal space for reflection. Guide them to think about 'why' they might feel a certain way. Emphasize quiet reflection.

Take a Breath

A Simple Tool for Calm

  • Let's try a quick breathing exercise together.
  • Inhale deeply through your nose for a count of 4.
  • Hold for a count of 4.
  • Exhale slowly through your mouth for a count of 6.
  • Repeat 3 times.

This can help when feelings get big!

Lead a brief, simple breathing exercise. Explain that this is a practical tool for self-regulation that they can use anytime. Collect journals or allow students to keep them, ensuring privacy.

One Word Reflection

How do you feel now?

  • Think of one word that describes your feeling after this check-in.
  • You can share it quietly with a neighbor, or just keep it in your mind.
  • Remember to check in with your emotions regularly!

Ask students for a single word to describe how they feel after the activity. Gauge general sentiment briefly. Reinforce the value of self-awareness.

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Journal

My Emotional Snapshot Journal

Name: ____________________________ Date: _______________

Part 1: How Am I Feeling Right Now?

Take a moment to check in with yourself. What emotions are you experiencing at this very moment? You can circle words, write your own, or even draw an emoji!

Happy • Sad • Calm • Anxious • Excited • Tired • Confused • Grateful • Frustrated • Neutral

Other feelings I have right now:



Part 2: What's Behind My Feelings?

Think about why you might be feeling the way you described above. What happened recently, or what are you thinking about that might be contributing to these emotions?












Part 3: What Do I Need (or Want) Right Now?

Based on how you're feeling, what is one thing you think might help you right now? Or, what is one positive thing you can do for yourself?








Part 4: One Word After Reflection

After taking this emotional snapshot, what one word describes how you feel now?




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Emotional Check-in • Lenny Learning