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Friendship Storm Coping

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Stephanie Walker

Tier 3
For Schools

Lesson Plan

Friendship Coping Lesson Plan

By the end of this 15-minute session, the student will identify and manage emotions from unexpected friendship events by practicing calming techniques and creating a positive action plan.

Middle school students often face sudden peer conflicts that trigger strong emotions. Teaching coping skills and planning proactive steps helps them regulate feelings and maintain healthier social interactions.

Audience

8th Grade

Time

15 minutes

Approach

Guided reflection, emotion identification, calming practice, and action planning.

Materials

Upset Friendship Reflection Worksheet, Emotion Identification Chart, Calming Techniques Card, and Positive Action Plan Template

Prep

Prepare Materials

5 minutes

  • Print copies of the Upset Friendship Reflection Worksheet, Emotion Identification Chart, Calming Techniques Card, and Positive Action Plan Template.
  • Review each resource so you understand activity flow and key points.
  • Ensure a quiet, private space is ready for the session.

Step 1

Introduction & Scenario

2 minutes

  • Greet the student and explain today's focus: coping with unexpected friendship challenges.
  • Ask the student to briefly describe a recent upsetting friendship event.
  • Use the Upset Friendship Reflection Worksheet to note what happened and rate how upsetting it was (1–5).

Step 2

Identify Emotions

3 minutes

  • Guide the student to look at the Emotion Identification Chart.
  • Ask the student to circle or write down the emotion(s) they felt during the event.
  • Discuss any additional feelings to ensure accurate identification.

Step 3

Practice Calming Techniques

4 minutes

  • Introduce two calming strategies from the Calming Techniques Card (e.g., deep breathing, counting).
  • Guide the student through a short practice: a 4-7-8 breathing cycle.
  • Ask the student to note which technique felt most helpful.

Step 4

Plan Positive Actions

4 minutes

  • Present the Positive Action Plan Template.
  • Help the student brainstorm 2–3 positive steps they can take (e.g., talking to a friend, journaling).
  • Have the student fill in the template: action, when, and expected outcome.

Step 5

Wrap-Up & Reflection

2 minutes

  • Review the chosen calming technique and action plan with the student.
  • Ask the student to rate how prepared they feel to handle similar events in the future (1–5).
  • Encourage the student to keep the worksheets handy and practice techniques as needed.
lenny

Slide Deck

Coping with Friendship Storms

• Objective: Learn to identify emotions, practice calming techniques, and plan positive actions
• Why it matters: Strong feelings from peer conflicts can be overwhelming—skills help you respond, not react

Welcome the student and introduce the session focus: learning to manage unexpected upsetting friendship events. Explain the three-step process: reflect, calm, and act.

1. Reflect on the Experience

• What happened? (Who, what, when, where)
• How upset did you feel? (Rate 1 – 5)
• Key details: use the Upset Friendship Reflection Worksheet

Ask the student to briefly describe a recent upsetting friendship event. Guide them to use the reflection worksheet to capture the details and rate how upsetting it was.

2. Identify Your Emotions

• Review possible feelings on the chart
• Circle or write the emotion(s) you experienced
• Discuss any additional feelings for clarity
• Resource: Emotion Identification Chart

Introduce the Emotion Identification Chart. Help the student pinpoint and label their feelings—anger, sadness, embarrassment, etc. Encourage discussion of any mixed emotions.

3. Practice Calming Techniques

• Choose a strategy from the Calming Techniques Card
• Try a short 4-7-8 breathing exercise:

  1. Inhale for 4 seconds
  2. Hold for 7 seconds
  3. Exhale for 8 seconds
    • Note which felt best

Present two calming strategies (deep breathing, counting). Guide the student through a 4-7-8 breathing cycle. Ask which technique felt most helpful.

4. Plan Positive Actions & Wrap-Up

• Brainstorm actions: e.g., talk with a friend, journal, take a walk
• Complete the Positive Action Plan Template: action, timing, expected outcome
• Rate readiness (1 – 5) and encourage practice

Help the student brainstorm 2–3 positive steps they can take next. Fill in the action plan template, then ask them to rate how prepared they feel to handle similar situations.

lenny

Worksheet

Upset Friendship Reflection Worksheet

1. Describe the Event

Briefly describe what happened. Include who was involved, what occurred, when it happened, and where you were.







2. Rate Your Upset Level

How upset did you feel during the event?
Circle one: 1 2 3 4 5
(1 = not upset, 5 = very upset)




3. What Were Your Thoughts?

Write down the thoughts that ran through your mind in the moment.









4. How Did Your Body Feel?

Describe any physical sensations you noticed (e.g., racing heart, sweaty palms, tight chest).







Keep this reflection sheet handy for our next steps!

lenny
lenny

Worksheet

Emotion Identification Chart

Instructions: Look at the list of common feelings below. Circle or highlight the words that match how you felt during the upsetting friendship event. You can also add any other emotions at the end.

Common Emotions

Happy: content | proud | excited | joyful | playful

Sad: lonely | disappointed | hurt | upset | down

Angry: frustrated | annoyed | furious | irritated | resentful

Anxious: worried | nervous | fearful | stressed | uneasy

Embarrassed: ashamed | self-conscious | silly | awkward | humiliated

Surprised: shocked | startled | amazed | off guard

Other: _________________________________________________







1. Which emotion(s) did you feel?

Write the word(s) you circled or added above.








2. Why did you choose this emotion?

Describe what about the event or your thoughts made you feel this way.











lenny
lenny

Activity

Calming Techniques Card

Use these quick strategies to help your body and mind feel calmer when you’re upset. Try each one and circle the technique that helps most!

1. 4-7-8 Deep Breathing

  1. Breathe in quietly through your nose for 4 seconds.

  2. Hold your breath for 7 seconds.

  3. Exhale slowly through your mouth for 8 seconds.

  4. Repeat 3–5 times or until you feel more relaxed.

Notes: _______________


2. Progressive Muscle Relaxation

  1. Tense one muscle group (e.g., shoulders) for 5 seconds.

  2. Release and notice the warm, relaxed feeling for 10 seconds.

  3. Move to the next group (arms, legs, face) and repeat.

Notes: _______________


3. Visualization (Calm Place)

  1. Close your eyes and choose a peaceful spot (beach, forest, bedroom).

  2. Imagine all the details: sights, sounds, smells, and feelings.

  3. Stay in your safe spot for 1–2 minutes.

Notes: _______________


4. Counting & Grounding

  1. Find something you can see, touch, or hear.

  2. Slowly count backwards from 20 (or higher) to 0.

  3. Focus on each number and your breathing.

Notes: _______________


5. Quick Mindful Check-In

  • 5 things you can see: _______________

  • 4 things you can touch: _______________

  • 3 things you can hear: _______________

  • 2 things you can smell: _______________

  • 1 thing you can taste: _______________

Which technique felt best? ____________________
When will you use it next? ____________________

lenny
lenny

Worksheet

Positive Action Plan Template

Instructions: Think of two to three positive steps you can take to feel better or address the situation. For each step, write the action, when you will do it, and what you expect will happen.

1. Action Step

What will you do?





When will you do it?





Expected Outcome:







2. Action Step

What will you do?





When will you do it?





Expected Outcome:







3. Action Step (Optional)

What will you do?





When will you do it?





Expected Outcome:







Keep this plan somewhere you can see it. Try following these steps when you feel upset again!

lenny
lenny