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Finding My Calm

Lesson Plan

Finding My Calm

In this 30-minute one-on-one session, the student will learn to recognize personal signs of trauma using a worksheet, select two coping strategies from a choice board, and practice a guided breathing exercise.

Building trauma awareness and coping skills empowers the student to self-monitor stress signals and apply healthy strategies to regulate emotions, increasing resilience and emotional safety.

Audience

5th Grade Student

Time

30 minutes

Approach

Interactive discussion, personalized worksheets, and guided practice.

Materials

Emotion Recognition Worksheet, - Trauma Signs Chart, - Coping Strategies Choice Board, - Breathing Exercise Audio Guide, and - Timer or Stopwatch

Prep

Prepare Materials

10 minutes

Step 1

Build Rapport and Check-In

5 minutes

  • Greet the student and invite them to share how they’re feeling today
  • Use open-ended questions (e.g., “What’s been on your mind lately?”)
  • Validate their feelings and explain the session’s purpose: learning to notice stress signs and find calm

Step 2

Recognize Signs of Trauma

8 minutes

  • Introduce the Trauma Signs Chart and review physical, emotional, and behavioral indicators
  • Ask the student to circle any signs they’ve experienced
  • Guide the student through the Emotion Recognition Worksheet, helping them label recent feelings and associated signs

Step 3

Explore Coping Strategies

7 minutes

  • Present the Coping Strategies Choice Board
  • Explain each strategy briefly (e.g., drawing, grounding, movement)
  • Invite the student to select two or three strategies they’d like to try and discuss why

Step 4

Practice Breathing Exercise

5 minutes

  • Play the Breathing Exercise Audio Guide
  • Model the breathing pattern (inhale for 4 seconds, exhale for 6 seconds)
  • Encourage the student to follow along using the timer or stopwatch

Step 5

Reflect and Plan

5 minutes

  • Ask the student which strategies felt most helpful and how they might use them in the future
  • Help them create a simple coping plan: list triggers, chosen strategies, and when to use them
  • Praise their effort and schedule a brief check-in for follow-up
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Slide Deck

Welcome & Session Goals

• Notice your stress signs
• Pick personalized coping strategies
• Practice a calming breathing exercise
• Create your coping plan

Greet the student warmly. Briefly check in: “How are you feeling today?” Explain that today’s session will help them notice stress signs and find ways to feel calmer.

Recognizing Signs of Stress

Physical signs
• Tense muscles
• Headaches

Emotional signs
• Sadness or anger
• Feeling worried

Behavioral signs
• Trouble sleeping
• Losing interest in fun activities

Introduce the Trauma Signs Chart. Explain each category—physical, emotional, behavioral—and ask the student to think of times they’ve noticed these signs. Hand over the chart and guide them to circle any signs they’ve experienced.

Coping Strategies

Choose 2–3 strategies to try:
• Drawing or coloring
• Grounding (5-4-3-2-1 senses)
• Movement (stretching, jumping)
• Listening to music
• Talking with a friend

Show the Coping Strategies Choice Board. Briefly describe each option and why it may help (e.g., drawing relaxes your mind). Invite the student to pick two or three strategies they’d like to try now or later.

Breathing Exercise

  1. Inhale for 4 seconds
  2. Exhale for 6 seconds

Follow the audio guide and timer to practice.

Explain the breathing pattern (inhale 4 seconds, exhale 6 seconds). Play the Breathing Exercise Audio Guide. Model the rhythm and encourage the student to follow along using a timer.

Reflect & Plan

  1. Which strategies felt helpful?
  2. When will you use them?
  3. Write your personal coping plan

Ask the student which strategies they felt helped them most. Guide them to write a simple plan listing: triggers, chosen strategies, and when to use them. Praise their effort and confirm a follow-up check-in.

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Worksheet

Emotion Recognition Worksheet

Use this worksheet to notice how your emotions connect with the signs on the Trauma Signs Chart. For each situation below, write down what you felt and which physical, emotional, or behavioral signs you experienced.

1. Emotion One

Emotion:




What happened (situation)?







Physical signs you noticed (e.g., tense muscles, headache):




Emotional signs you noticed (e.g., worry, sadness):




Behavioral signs you noticed (e.g., trouble sleeping, withdrawing):




2. Emotion Two

Emotion:




What happened (situation)?







Physical signs you noticed:




Emotional signs you noticed:




Behavioral signs you noticed:




3. Emotion Three

Emotion:




What happened (situation)?







Physical signs you noticed:




Emotional signs you noticed:




Behavioral signs you noticed:




Reflection Questions

  1. Which sign (physical, emotional, or behavioral) was the easiest for you to notice?






  1. Which sign was the most difficult to notice?






  1. How can paying attention to these signs help you choose a coping strategy when you feel stressed?










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Reading

Trauma Signs Chart

Use this chart to notice different signs of stress or trauma. As you review each one, circle any signs you have experienced recently.

CategorySignCircle ✓
PhysicalTense or achy muscles☐
Headaches or stomachaches☐
Rapid heartbeat or shallow breathing☐
Feeling unusually tired or restless☐
EmotionalFeeling sad, tearful, or hopeless☐
Irritability, anger, or frustration☐
Feeling anxious, worried, or on edge☐
Numbness or difficulty feeling anything☐
BehavioralTrouble sleeping or having nightmares☐
Changes in appetite (eating more or less)☐
Withdrawing from friends, family, or activities☐
Difficulty concentrating or remembering things☐
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Reading

Breathing Exercise Audio Guide

Use this audio guide to lead a calming breathing exercise. You can play the recording for the student or read the script aloud yourself.

Preparation

  • Find a quiet, comfortable spot where you and the student can sit or stand without interruptions.
  • Have a timer or stopwatch ready (or use the audio’s embedded timing cues).
  • Invite the student to place one hand on their chest and one on their belly to notice movement as they breathe.

Audio Script

(Pause briefly at each step to allow the student to follow along.)

  1. Get Ready
    “Let’s begin by sitting up straight or standing tall, feet flat on the ground. Rest your hands gently on your body.”



  2. Inhale
    “Slowly breathe in through your nose for a count of four. 1… 2… 3… 4…”



  3. Hold
    “Hold your breath gently at the top for a count of two. 1… 2…”



  4. Exhale
    “Now exhale slowly through your mouth for a count of six. 1… 2… 3… 4… 5… 6…”



  5. Repeat
    “Again, breathe in for four, hold for two, and breathe out for six. We’ll do this four times together.”





  6. Return to Normal Breathing
    “Gently return to breathing normally. Notice how your body feels—your shoulders may have dropped, and your mind might feel a bit calmer.”



  7. Reflect
    “Take a moment and think: how did that exercise feel? When stress comes up, you can use this same pattern to help your body relax.”

Teacher Tips

  • Speak in a calm, steady voice.
  • Count out loud or use the audio’s beeps so the student can hear each count.
  • Encourage the student to notice where they feel the breath in their body (ribcage, belly).
  • Practice this exercise together whenever the student feels anxious or stressed.

Link to audio file: Breathing Exercise MP3

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Worksheet

Coping Strategies Choice Board

Use this board to explore different ways to feel calmer when you notice stress signs. Circle 2–3 strategies you’d like to try. Then write down when you might use each one.

StrategyCircle ✓
Drawing or coloring☐
Grounding (5-4-3-2-1 senses)☐
Movement (stretching, jumping)☐
Listening to music☐
Talking with a friend☐
Writing or journaling☐
Deep breathing☐
Guided imagery (imagining a calm place)☐
Counting or simple puzzles☐

My Chosen Strategies













  1. (Optional) _________________________






When I Will Use Them

  • Strategy 1: __________________________






  • Strategy 2: __________________________






  • Strategy 3 (Optional): ________________






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Finding My Calm • Lenny Learning