Lesson Plan
Light in Shadows Plan
Help the student identify current mood, learn three simple coping skills (deep breathing, positive self-talk, grounding), and create a personalized practice plan to manage depressive feelings.
Equipping a 7th grader with evidence-based coping tools builds resilience, boosts emotional regulation, and fosters hope, reducing the impact of depressive symptoms on daily life.
Audience
7th Grade Student
Time
30 minutes (one-on-one)
Approach
Interactive practice and guided reflection.
Materials
Prep
Review and Organize Materials
15 minutes
- Print and review Depression Coping Worksheet.
- Familiarize yourself with the Feelings Thermometer Tool.
- Arrange and preview the Coping Skills Cards.
- Read through the Deep Breathing Guide.
- Choose a quiet, private space for the session.
Step 1
Warm-Up & Mood Check
5 minutes
- Greet the student warmly and build rapport.
- Explain that you’ll use the Feelings Thermometer Tool to rate their current mood from 0 (very low) to 10 (very high).
- Have the student mark their mood and briefly describe how they’re feeling today.
Step 2
Introduce Coping Skills
7 minutes
- Present the three skills using the Coping Skills Cards: deep breathing, positive self-talk, grounding.
- For each card: explain why it helps, when to use it, and a quick demo.
- Check for understanding and answer any questions.
Step 3
Guided Practice
10 minutes
- Guide the student through a deep breathing exercise using the Deep Breathing Guide.
- Practice positive self-talk: have the student choose a challenging thought and reframe it aloud.
- Practice a grounding technique (5–4–3–2–1 sensory exercise) together.
- Provide encouragement and gentle correction.
Step 4
Reflection & Goal Setting
5 minutes
- Give the student the Depression Coping Worksheet.
- Have them reflect on which skill felt most helpful and record why.
- Ask them to select two skills to practice daily and note when/how they will use them.
Step 5
Closing & Next Steps
3 minutes
- Summarize what was learned and praise their effort.
- Confirm their daily practice plan and set a brief follow-up check-in time/date.
- Encourage them to reach out if they need support before the next session.
Worksheet
Depression Coping Worksheet
Use your Feelings Thermometer Tool for Part 1, the Coping Skills Cards for Part 2, and the Deep Breathing Guide as needed.
Part 1: Mood Check (5 min)
Date: _______________________
-
On a scale from 0 (very low) to 10 (very high), how would you rate your mood right now?
Rating: ________ -
Describe how you are feeling today:
Part 2: Reflecting on Coping Skills (10 min)
-
List the three coping skills you practiced in today’s session:
a. ____________________
b. ____________________
c. ____________________
-
Which one skill felt most helpful, and why?
-
Was there a skill that felt challenging to use? If yes, explain the challenge and what might make it easier next time:
Part 3: Personal Practice Plan (5 min)
- Choose two skills you will practice every day this week and describe when and how you will use them:
-
Skill 1: ____________________
When and how will I use it?
-
Skill 2: ____________________
When and how will I use it?
- Identify one warning sign or trigger that tells you it’s time to use these skills:
Part 4: Support & Next Steps (5 min)
-
Who can you reach out to if you need support before our next session?
-
Write any additional thoughts, questions, or reminders about these skills or your plan:
Activity
Feelings Thermometer Tool
Use this tool to check in on your current mood. It helps you notice and name how you’re feeling right now.
How to Use
- Think about how you feel at this moment.
- On the scale below, circle or mark the number that best represents your mood.
Mood Scale:
| 0 | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| (0 = Very Low; 10 = Very High) |
Your current mood: _______ (circle one)
Reflect
Why did you choose this number?
Activity
Coping Skills Cards
Use these cards to learn and practice three simple coping skills. Pick the card for the skill you want to try, read how to do it, and remember when it helps.
Card 1: Deep Breathing
• Why it helps: Slows your heart rate, calms your mind, and reduces stress.
• Steps:
- Sit comfortably with your back straight.
- Breathe in slowly through your nose for 4 counts.
- Hold your breath for 2 counts.
- Breathe out gently through your mouth for 6 counts.
- Repeat 5 times.
• When to use: Anytime you feel tense, anxious, or need a quick break.
Card 2: Positive Self-Talk
• Why it helps: Changes negative thoughts into encouraging ones, boosting confidence and mood.
• Steps:
- Notice a negative thought (e.g., “I can’t do this”).
- Ask yourself: “What would I say to a friend in my situation?”
- Rewrite the thought into a positive statement (e.g., “I can try my best and learn”).
- Repeat your new statement out loud or in your head.
• When to use: When you catch yourself thinking negative thoughts or feeling down.
Card 3: Grounding (5-4-3-2-1)
• Why it helps: Brings you into the present moment and distracts from overwhelming feelings.
• Steps:
- 5: Name 5 things you can see.
- 4: Name 4 things you can touch.
- 3: Name 3 things you can hear.
- 2: Name 2 things you can smell.
- 1: Name 1 thing you can taste.
• When to use: When you feel disconnected, overwhelmed, or need to refocus your mind.
Activity
Deep Breathing Guide
Use this guide to practice a calming deep breathing exercise. Follow each step slowly and mindfully.
Why It Helps
• Slows your heart rate and relaxes your body.
• Clears your mind and reduces stress.
How to Do the Exercise
-
Get Comfortable
• Sit or lie down in a quiet spot.
• Keep your back straight and shoulders relaxed. -
Position Your Hands
• Place one hand on your chest and the other on your belly.
• Notice which hand moves more when you breathe. -
Inhale Deeply (4 counts)
• Breathe in slowly through your nose for a count of 4.
• Feel your belly rise under your hand (not just your chest).
🌬️ Inhale: 1 – 2 – 3 – 4 -
Hold Your Breath (2 counts)
• Gently hold the air in your lungs for a count of 2.
🤐 Hold: 1 – 2 -
Exhale Fully (6 counts)
• Breathe out slowly through your mouth for a count of 6.
• Feel your belly fall as the air leaves.
💨 Exhale: 1 – 2 – 3 – 4 – 5 – 6 -
Repeat
• Complete 5 full cycles of inhale-hold-exhale.
• Notice how your body and mind begin to calm.
Tips for Success
• Practice this exercise whenever you feel stressed or upset.
• Try it first thing in the morning or before bed.
• If counting feels hard, imagine tracing the numbers in the air.
Reflection
After you finish, check in with yourself:
• How do you feel compared to before?
• Where do you feel changes in your body?
Slide Deck
Light in Shadows: Coping Skills for Depression
A one-on-one session to build resilience and hope through simple, evidence-based tools.
Welcome! Today we’ll explore practical coping skills to help you manage difficult feelings. Let’s get started.
Agenda
- Warm-Up & Mood Check (5 min)
- Introduce Coping Skills (7 min)
- Guided Practice (10 min)
- Reflection & Personal Plan (5 min)
- Closing & Next Steps (3 min)
Review the session flow and timing. Emphasize we have five main parts.
1. Mood Check
• Use the Feelings Thermometer Tool.
• Rate your mood from 0 (very low) to 10 (very high).
• Briefly describe how you’re feeling right now.
Hand the student the Feelings Thermometer Tool. Ask them to rate and describe their current mood.
2. Three Coping Skills
We’ll cover:
• Deep Breathing
• Positive Self-Talk
• Grounding (5-4-3-2-1)
Use the Coping Skills Cards for details.
Show the three cards from our Coping Skills Cards. Explain we’ll learn why and how to use each.
Skill #1: Deep Breathing
Why it helps: Calms your heart and mind.
How to do it:
- Inhale deeply through your nose for 4 seconds.
- Hold for 2 seconds.
- Exhale through your mouth for 6 seconds.
- Repeat 5 times.
(See Deep Breathing Guide)
Refer to the Deep Breathing Guide. Lead the student through a quick demo.
Skill #2: Positive Self-Talk
Why it helps: Turns negative thoughts into encouraging ones.
How to do it:
- Notice a negative thought (e.g., “I can’t do this”).
- Ask: “What would I say to a friend?”
- Rewrite: “I can try my best and learn.”
- Repeat aloud or in your head.
Model noticing a negative thought and reframing it. Encourage the student to try aloud.
Skill #3: Grounding (5-4-3-2-1)
Why it helps: Brings you into the present moment.
Steps:
• 5 things you see
• 4 things you touch
• 3 things you hear
• 2 things you smell
• 1 thing you taste
Walk through each step of the 5-4-3-2-1 exercise together.
3. Guided Practice
• Practice deep breathing (5 cycles).
• Choose a negative thought and practice positive self-talk.
• Do the grounding (5-4-3-2-1) exercise.
Provide feedback and support as needed.
Guide the student through each skill in sequence. Offer encouragement and corrections.
4. Reflection & Plan
Use the Depression Coping Worksheet to:
• Reflect on which skill felt most helpful.
• Identify any challenges.
• Set a daily practice plan for two skills.
Hand over the Depression Coping Worksheet. Help them reflect and plan.
5. Closing & Next Steps
• Review what you’ve learned today.
• Confirm when you’ll practice and how.
• Schedule a brief follow-up check-in.
• Remember: you can reach out anytime for support.
Summarize progress, confirm follow-up, and encourage student to reach out if needed.