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Mind Matters Toolkit

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Lesson Plan

Finding Your Inner Calm Lesson Plan

Students will learn to identify and articulate their emotions, practice a simple breathing technique to self-regulate, and create a personalized calm-down plan to use in moments of stress.

This lesson fosters emotional awareness and equips 6th graders with practical coping strategies, promoting resilience, reducing anxiety, and enhancing focus in daily life.

Audience

6th Grade

Time

30 minutes

Approach

Individual guided activities and reflection

Materials

Prep

Review Session Materials and Goals

5 minutes

Step 1

Build Rapport and Introduction

5 minutes

  • Greet the student warmly and ask how their day has been
  • Explain that today’s goal is to learn ways to notice feelings and calm down when stressed
  • Emphasize confidentiality and that there are no wrong answers

Step 2

Identify and Name Emotions

8 minutes

  • Present the Feelings Identification Chart
  • Ask the student to point to or name three emotions they’ve felt recently
  • Encourage discussion of a specific moment when they felt one of those emotions
  • Validate their feelings and model reflective listening

Step 3

Practice Breathing Technique

7 minutes

  • Introduce the Calm-Down Breathing Guide
  • Demonstrate each step: inhale, hold, exhale, pause
  • Practice together for 4–5 cycles, prompting the student with a count or visual cue
  • Discuss how the technique felt and when they might use it

Step 4

Develop a Personal Calm-Down Plan

8 minutes

  • Provide the Personal Calm-Down Plan Template
  • Guide the student to list their top three stress triggers
  • Have them choose one or two preferred coping strategies (e.g., breathing, drawing, taking a break)
  • Assist them in writing or drawing a step-by-step plan they can follow independently

Step 5

Wrap-Up and Next Steps

2 minutes

  • Summarize the key skills: naming feelings, breathing technique, calm-down plan
  • Ask the student to share one thing they’ll try before your next session
  • Encourage practice and remind them you’re available for support
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Slide Deck

Finding Your Inner Calm

Welcome! In today’s session, we’ll learn to notice and name our feelings, practice a simple breathing exercise, and build a personalized calm-down plan.

Welcome the student and introduce the session. Emphasize confidentiality and a friendly, supportive atmosphere.

Session Objectives

By the end of our 30-minute session, you will be able to:

  1. Identify and name your emotions.
  2. Practice a calm-down breathing technique.
  3. Create your own step-by-step plan to use when you feel stressed.

Review the three objectives one by one, checking for understanding.

Identify and Name Emotions

• Use the Feelings Identification Chart to spot emotion words.
• Pick three feelings you’ve experienced this week.
• Talk about a moment you felt one of those feelings.

Display or hand the Feelings Identification Chart. Encourage the student to point out or name three emotions they’ve felt recently. Use reflective listening.

Practice Breathing Technique

Try this calm-down breath together:

  1. Inhale slowly for 4 counts.
  2. Hold your breath for 4 counts.
  3. Exhale gently for 4 counts.
  4. Pause for 4 counts.
    Repeat 4–5 times.

Model the breathing steps slowly. Count aloud or use a visual cue. Watch the student practice and offer encouragement.

Develop Your Calm-Down Plan

  1. List your top 3 stress triggers.
  2. Choose 1–2 things that help you calm down (e.g., breathing, drawing, taking a walk).
  3. Write or draw each step in order, so you can follow it on your own.

Guide the student through each section of the Personal Calm-Down Plan Template. Prompt them to think of realistic, accessible strategies.

Wrap-Up and Next Steps

• We practiced naming feelings and calm-down breathing.
• You created a plan you can use anytime you feel stressed.
• What’s one thing you’ll try before our next session? Remember, you’re not alone — I’m here to help.

Summarize the key learning points and invite the student to commit to one action before next time.

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Lesson Plan

Mind Matters Toolkit Lesson Plan

Students will learn to recognize and name their emotions, practice a breathing exercise and positive self-talk, and create a personalized step-by-step coping plan to manage stress.

Helping 6th graders identify feelings and build coping strategies fosters emotional resilience, reduces anxiety, and promotes healthier self-regulation in school and beyond.

Audience

6th Grade

Time

30 minutes

Approach

Guided individual counseling with interactive reflection.

Materials

Prep

Review Session Materials and Set Up Space

5 minutes

Step 1

Build Rapport and Session Overview

5 minutes

  • Greet the student warmly and ask about their day
  • Explain today’s goals: noticing feelings, practicing coping skills, and building personal strategies
  • Emphasize confidentiality and encourage honest sharing

Step 2

Identify and Name Emotions

7 minutes

  • Present the Feelings Identification Chart
  • Ask the student to point to or name at least three emotions they’ve felt recently
  • Invite discussion of a specific moment when they experienced one of those emotions
  • Use reflective listening and validate their experiences

Step 3

Practice Breathing Technique

5 minutes

  • Introduce the Calm-Down Breathing Guide
  • Demonstrate each step with counts or visual cues
  • Practice together for 4 cycles, guiding the student through the process
  • Ask how the breathing felt and when they might use it

Step 4

Explore Positive Self-Talk

5 minutes

  • Provide the Self-Talk Statements Worksheet
  • Discuss how our thoughts can influence feelings and behaviors
  • Brainstorm 3–4 positive statements the student can say to themselves when stressed (e.g., “I can handle this.”)
  • Have the student write one or two statements on their worksheet

Step 5

Develop a Personal Coping Plan

6 minutes

  • Hand out the Personal Calm-Down Plan Template
  • Guide the student to list their top 2–3 stress triggers
  • Assist in selecting preferred coping tools: breathing, self-talk, drawing, or taking a break
  • Help them sequence the steps into a clear plan, integrating self-talk and breathing techniques

Step 6

Wrap-Up and Reflection

2 minutes

  • Summarize key takeaways: naming emotions, breathing, positive self-talk, and using the coping plan
  • Ask the student to choose one strategy to practice before your next meeting
  • Reinforce that support is always available and encourage daily practice
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Slide Deck

Mind Matters Toolkit

Welcome to your personal counseling session!

Today we’ll learn to recognize and name our feelings, practice coping skills, and create a plan you can use whenever you feel stressed.

Welcome the student and introduce the Mind Matters Toolkit session. Emphasize confidentiality, explain that today’s focus is on noticing feelings, learning coping skills, and building a personal plan.

Session Objectives

By the end of our 30-minute session, you will be able to:

  1. Identify and name your emotions
  2. Practice a calm-down breathing exercise
  3. Use positive self-talk to manage stress
  4. Create a personalized step-by-step coping plan

Review each objective and check for understanding. Encourage the student to ask questions.

Identify and Name Emotions

  • Open the Feelings Identification Chart
  • Pick at least three emotions you’ve experienced this week
  • Talk about a specific time when you felt one of those emotions

Display or hand the Feelings Identification Chart. Ask the student to point to or name at least three emotions they’ve felt recently. Use reflective listening to validate their experiences.

Practice Breathing Technique

Try this breathing exercise together:

  1. Inhale slowly for 4 counts
  2. Hold your breath for 4 counts
  3. Exhale gently for 4 counts
  4. Pause for 4 counts

Repeat 4 cycles

(See Calm-Down Breathing Guide)

Guide the student through each breathing step. Count aloud or use a visual cue. Observe and encourage calm, steady breaths.

Explore Positive Self-Talk

  • Our thoughts can change how we feel and act
  • Brainstorm 3–4 positive statements (e.g., “I can handle this.”)
  • Write one or two on the Self-Talk Statements Worksheet

Explain how our thoughts influence our feelings. Brainstorm 3–4 positive self-talk statements and have the student write their favorites.

Develop Your Coping Plan

  • List your top 2–3 stress triggers
  • Choose your favorite coping tools: breathing, self-talk, drawing, or a break
  • Sequence each step on the Personal Calm-Down Plan Template

Hand out the Personal Calm-Down Plan Template. Help the student list triggers, choose coping tools, and sequence the steps clearly.

Wrap-Up and Next Steps

  • We named feelings, practiced breathing, used self-talk, and built a plan
  • What one strategy will you try before our next session?
  • Remember, you’re not alone—I’m here to help

Summarize the skills practiced today. Ask the student to choose one strategy to try before the next session. Reinforce that support is always available.

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Worksheet

Feelings Identification Chart

Use this chart to help you notice and name what you’re feeling. Circle any emotions you’ve experienced in the past week.

Low IntensityMedium IntensityHigh Intensity
calmfrustratedangry
contentworriedterrified
relaxedboredpanicked
peacefulannoyedupset
sleepyconfusedoverwhelmed

  1. Which feeling did you experience most often this week?





  2. Think of a time when you felt one of the emotions you circled. Describe what happened, who was there, and how you reacted.











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Worksheet

Calm-Down Breathing Guide

Use this simple “square breathing” exercise to help you feel calmer and more focused. Follow each step slowly, tracing an imaginary square with your finger if that helps!

  1. Inhale slowly through your nose for 4 counts. (Trace the first side of the square.)
  2. Hold your breath for 4 counts. (Trace the top side.)
  3. Exhale gently through your mouth for 4 counts. (Trace the next side.)
  4. Pause and breathe normally for 4 counts. (Trace the last side.)

Repeat this cycle 4–5 times, or until you notice your body relaxing.

Reflection Questions

  1. How did your body feel before you tried square breathing?





  2. How do you feel now after practicing the breathing exercise?





  3. When might you use this breathing technique in your day? (For example: before a test, when you feel upset, or when you can’t focus.)





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Worksheet

Self-Talk Statements Worksheet

Use this worksheet to create and practice positive statements you can say to yourself when you feel stressed, anxious, or upset. Positive self-talk helps shift your mindset and calm your feelings.

Examples of Positive Self-Talk

  • "I can handle this."
  • "This feeling will pass."
  • "I am in control of my thoughts."
  • "I have overcome challenges before."

Your Positive Self-Talk

Write at least four statements you can use. Think about situations when each one might help.

  1. ____________________________________________



  2. ____________________________________________



  3. ____________________________________________



  4. ____________________________________________



Reflection Questions

  1. Which statement do you think will help you the most? Why?





  2. When might you say this to yourself? (For example: before a test, when you feel overwhelmed.)





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Worksheet

Personal Calm-Down Plan Template

Use this template to create your own step-by-step plan for calming down when you feel stressed, anxious, or upset. Keep it somewhere you can see it and follow the steps anytime you need.

1. My Top Stress Triggers

List up to three situations, thoughts, or events that make you feel stressed or upset.

  1. ____________________________________________



  2. ____________________________________________



  3. ____________________________________________



2. My Favorite Coping Tools

Choose 2–3 tools or strategies that help you calm down. You can use tools from other materials or things you enjoy.

My chosen tools:

  1. ____________________________________________



  2. ____________________________________________



  3. ____________________________________________



3. My Step-by-Step Calm-Down Plan

Write a clear sequence of steps using your chosen tools. Follow these steps when you notice you’re feeling upset.

Step 1: ___________________________________________________________________________________




Step 2: ___________________________________________________________________________________




Step 3: ___________________________________________________________________________________




Step 4: ___________________________________________________________________________________



4. Reminders and Positive Self-Talk

Write 2–3 reminders or positive statements you can say to yourself if you feel stuck. (Use ideas from the Self-Talk Statements Worksheet.)

  1. ____________________________________________



  2. ____________________________________________



  3. ____________________________________________



Keep this plan handy—on your desk, in your locker, or on your phone. Practice it whenever you need a moment to regroup and calm your mind.

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