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From Hurting to Healing

Lesson Plan

Session 1 Plan

Build trust, introduce simple coping strategies, and practice mindful breathing to help 7th–8th grade students manage stress.

Using clear, age-appropriate language and simple exercises helps younger teens feel safe, learn to notice their feelings, and try quick stress-management skills.

Audience

Middle School Students (7th–8th Grade)

Time

25 minutes

Approach

Discussion paired with guided mindfulness exercise.

Materials

Coping Strategies Overview Handout, and Mindful Breathing Practice Worksheet

Prep

Teacher Preparation

10 minutes

Step 1

Warm-Up and Check-In

5 minutes

  • Welcome the student and ask, “How are you feeling today?” Rate from 0 (not great) to 10 (awesome).
  • Remind them this is a private, safe space.
  • Explain that today they’ll learn simple tools to help calm down when feeling upset.

Step 2

Introduce Coping Strategies Overview

5 minutes

  • Give the Coping Strategies Overview Handout.
  • Briefly explain each type: mindful breathing, fun activities (distraction), talking with someone (social support), and self-care.
  • Ask: “Which idea seems easiest or most interesting to you?”

Step 3

Guided Mindful Breathing Practice

10 minutes

  • Hand out the Mindful Breathing Practice Worksheet.
  • Teach the 4-7-8 breathing steps:
    1. Breathe in through your nose for 4 counts.
    2. Hold for 7 counts.
    3. Breathe out through your mouth for 8 counts.
  • Practice five rounds together.
  • Encourage the student to notice what they feel and jot down notes on the worksheet.

Step 4

Reflection and Discussion

3 minutes

  • Ask:
    • “What did you notice in your body when you breathed?”
    • “What thoughts came up?”
    • “Did you feel more or less stressed afterward?”
  • Reinforce that everyone’s experience is different and that practice can help.

Step 5

Cool-Down and Homework

2 minutes

  • Lead a quick grounding exercise (5-4-3-2-1 sensory check).
  • Summarize today’s tools: mindful breathing and other coping ideas.
  • Homework: practice mindful breathing once daily, fill in the worksheet, and be ready to share next session.

Step 6

ASCA Mindsets & Behaviors Alignment

—

Mindsets:

  • M 1. Belief in development of whole self.
  • M 3. Sense of belonging in school environment.

Behaviors:

  • B-LS 1. Apply skills to maintain physical and emotional well-being.
  • B-SMS 2. Demonstrate self-discipline and self-control.
  • B-SS 1. Use effective communication skills.

Step 7

ASCA Mindsets & Behaviors Alignment

—

Mindsets:

  • M 1. Belief in development of whole self.
  • M 3. Sense of belonging in school environment.

Behaviors:

  • B-LS 1. Apply skills to maintain physical and emotional well-being.
  • B-SMS 2. Demonstrate self-discipline and self-control.
  • B-SS 1. Use effective communication skills.

Step 8

ASCA Mindsets & Behaviors Alignment

—

**Mind

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Worksheet

Mindful Breathing Worksheet

Student Name: _____________ Date: _____________


Instructions

Practice the 4-7-8 breathing technique below:

  1. Inhale quietly through your nose for 4 counts.
  2. Hold your breath for 7 counts.
  3. Exhale forcefully through your mouth for 8 counts.

Notice any thoughts or physical sensations as you breathe. Complete the table for each of the 5 rounds.

RoundPhysical SensationsThoughts/FeelingsStress Level (0–10)
1






2






3






4






5






Reflection Questions

  1. What physical changes did you notice in your body during this exercise?





  2. What thoughts or feelings came up as you practiced mindful breathing?





  3. How did your stress level change from before to after the exercise? Be specific.





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Discussion

Session 1 Discussion

Purpose

Help students talk about their experience with mindful breathing and connect it to other coping ideas.

Time

About 8–10 minutes.

Materials

Teacher Tips

  • Remind students this is a safe, private space.
  • Ask simple questions and give them time to think.
  • Use encouraging phrases (e.g., “Thank you for sharing,” “I appreciate your honesty”).
  • Avoid rushing—silence is okay.

1. How did your body feel when you breathed?

  • What did you notice in your hands, chest, or belly?
  • Was anything surprising?

2. What thoughts or images came up?

  • Did any pictures or words pop into your mind?
  • How did those thoughts make you feel?

3. Which coping idea seems easiest or most fun?

4. Which idea feels hardest or most unfamiliar?

  • What makes it tricky?
  • What might help you feel ready to try it?

5. Planning for next time

  • If you feel upset this week, how will you remember to use mindful breathing or another strategy?
  • What could remind you (a note, your phone, a friend)?

Homework

  • Pick one idea to try each day.
  • Write a quick note on your worksheet: How did it go?
  • Be ready to share next session.
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