Lesson Plan
Session 1: Mapping Me
Build rapport and help the student identify and express her current emotions and bodily changes through interactive mapping and reflective journaling.
Creating a trusting space and naming feelings allows the student to feel understood, reduces anxiety around puberty changes, and lays the groundwork for coping strategies.
Audience
4th Grade Individual Counseling
Time
30 minutes
Approach
Interactive mapping and reflective exercises.
Prep
Prepare Materials
10 minutes
- Review the Feelings Thermometer Slide Deck and familiarize yourself with emotion scales.
- Preview the Body Map Drawing Template and decide discussion prompts.
- Read through the Journal Prompt Handout to guide reflective writing.
- Practice the steps in the Deep Breathing Exercise Guide.
- Print or make digital copies of the templates for the student.
Step 1
Warm-Up: Feelings Thermometer
5 minutes
- Display the Feelings Thermometer Slide Deck.
- Explain how emotions can be “measured” from calm to upset.
- Ask the student to mark where she feels she is right now.
- Validate her choice and ask a follow-up: “What makes you say you’re at this level?”
Step 2
Body Changes Mapping
10 minutes
- Introduce the concept of noticing physical changes.
- Give the student the Body Map Drawing Template.
- Invite her to draw or label areas where she notices changes (e.g., growth, hair, skin).
- Ask open-ended questions: “How does that feel?” “What worries you most?”
Step 3
Reflective Journaling
10 minutes
- Hand out the Journal Prompt Handout.
- Ask the student to respond to prompts such as:
- "What are three feelings you’ve felt this week?"
- "Which body changes feel surprising or uncomfortable?"
- "Who helps you feel supported?"
- Offer encouragement and ask clarifying questions as she writes.
Step 4
Cool-Down: Deep Breathing
5 minutes
- Introduce the Deep Breathing Exercise Guide.
- Model a 4-count inhale, hold, and 6-count exhale.
- Practice two to three rounds together.
- Close by asking how she feels now compared to the thermometer activity.
Slide Deck
Feelings Thermometer
Welcome! Today we will use a feelings thermometer to measure how calm or upset we feel. This will help us notice our emotions and talk about them.
Introduce the slide deck and set a welcoming tone. Explain that today you’ll use a “feelings thermometer” to notice and name how calm or upset we feel.
Measuring Emotions on a Scale
0 – Completely calm
2 – Content
4 – Slightly worried
6 – Nervous
8 – Stressed
10 – Very upset
Show a simple thermometer graphic labeled 0–10. Explain that 0 means completely calm and 10 means very upset. Use your finger to trace up and down the scale.
Examples of Feelings
Level 1–2: Calm, relaxed
Level 3–4: Slightly worried, curious
Level 5–6: Nervous, unsure
Level 7–8: Stressed, overwhelmed
Level 9–10: Angry, very upset
Read each range aloud and give a quick example story: e.g., “At level 6, you might have butterflies before a big test.” Encourage the student to think of moments when they felt like this.
Your Turn
Where are you on the thermometer right now?
What makes you feel at this level?
Pause and ask the student to point to or say which number feels right now. Follow up with: “What made you choose that number?” Validate her answer before moving on.
Up Next: Body Map
Great job identifying your feelings! Next, we’ll explore how these feelings connect to changes in your body using a Body Map activity.
Praise her for sharing. Explain that next, you’ll explore how those feelings show up in the body through a drawing activity.
Worksheet
Body Map Drawing Template
Instructions: Use this template to notice and name physical changes in your body and how you feel about them.
1. Draw Your Body Outline
Draw or trace a simple outline of your body below. Then, in the next section, label areas where you notice changes (for example: hair growth, skin changes, height increase).
2. Label Physical Changes
On your drawing above, write or draw markers (arrows, circles) to show where you notice changes happening in your body.
What changes do you see or feel? List them below and point to them on your outline.
- Change 1: ________________________________
- Change 2: ________________________________
- Change 3: ________________________________
3. How Do You Feel About These Changes?
For each change you listed, write how it makes you feel.
- Change 1 feeling: ___________________________________________________________
- Change 2 feeling: ___________________________________________________________
- Change 3 feeling: ___________________________________________________________
4. What Worries or Excites You?
Write one worry and one positive or exciting thought about these changes.
- Worry: ________________________________________________________________
- Positive/Exciting Thought: ____________________________________________
Take your time and be as honest as you can. This will help us talk about how you’re feeling and find ways to support you.
Journal
Journal Prompt Handout
Use these prompts to reflect on your feelings, changes, and experiences. Take your time and write from the heart.
1. Three Feelings Reflection
Think about three different feelings you’ve experienced this week. For each feeling, write:
- What happened to make you feel this way?
- How did you notice it in your body? (e.g., butterflies, tension)
- What did you do to help yourself feel better?
2. Body Change Exploration
Describe one physical change you’ve noticed in your body recently that surprised or made you uncomfortable. Answer:
- How did you first notice this change?
- What thoughts or questions did you have about it?
- What could you say or do to help yourself feel more at ease?
3. Social Challenge & Strategy
Think of a social situation you found challenging (with friends, classmates, or at home). Reflect on:
- What happened and how you felt in the moment.
- How you responded or reacted.
- One new idea or strategy you might try next time to feel more confident or supported.
- Who you could reach out to for help if you need it.
Remember: There are no right or wrong answers. This journal is for you to explore your thoughts and feelings so you can grow with confidence.
Reading
Deep Breathing Exercise Guide
Why We Breathe Deeply
Breathing deeply helps your body and mind relax when you feel worried, stressed, or upset. When we take slow, full breaths, our heart rate slows, our muscles loosen, and our thoughts can become calmer.
How to Do the 4-2-6 Deep Breathing Technique
- Find a comfortable seat or lie down with your back straight.
- Place one hand on your belly and the other on your chest.
- Breathe in quietly through your nose for a count of 4. Notice your belly rise under your hand.
- Hold your breath for a count of 2.
- Breathe out slowly through your mouth for a count of 6. Feel your belly fall.
- Repeat this cycle 3–5 times, or until you feel calmer.
Tips for Practice
- Practice when you feel calm so it’s easier to use when you’re stressed.
- Close your eyes or look at a calm spot in the room.
- Notice how your body feels before and after—you may feel lighter and more relaxed.
When to Use Deep Breathing
- Before a test or presentation to calm nerves.
- When you notice your body is tight or your mind is racing.
- Anytime you need a quick way to feel more in control of your feelings.
Remember, taking time to breathe deeply is a simple and powerful way to help yourself feel more confident and calm.