Emotion Coping Strategies Handout

Use this handout to explore different healthy ways to cope with difficult emotions. For each strategy, think about how and when you might use it, and write your ideas in the space provided.

1. Deep Breathing & Mindfulness
Slow down, focus on your breath, and stay in the present moment.
When might I use this strategy? How would I practice it?

2. Journaling Feelings
Writing down your thoughts and emotions to understand them better.
When could I journal? What would I write about?

3. Talking with a Trusted Adult
Sharing your feelings with someone you trust (parent, teacher, counselor).
Who could I talk to? What might I say?

4. Creative Outlets (Drawing, Music, etc.)
Expressing emotions through art, music, or other creative activities.
Which creative activity would I choose? When would I use it?

5. Physical Activity (Walking, Sports)
Using movement to release tension and boost your mood.
What physical activity would help me? How would it make me feel?

6. My Own Strategy
Think of another healthy coping tool that works for you.
Describe your personal strategy and when you would use it:

Peer Support Role-Play Cards

Use these cards in groups of 3–4. Take turns drawing a scenario card and role-playing: one student reads the friend’s concerns, another practices being the supportive peer. Rotate roles so everyone practices active listening and empathetic responses.

Card 1: Feeling Overwhelmed

Scenario: “I have so much homework and chores. I feel like I’m drowning and can’t handle it all.”
Peer Support Prompts:

• Acknowledge: “It sounds like you’re under a lot of pressure.”
• Ask open-ended: “What part feels the most stressful right now?”
• Offer help: “How can I support you in tackling one thing at a time?”

Card 2: Low Self-Worth

Scenario: “I barely passed my math test. I’m just not smart enough. I might as well give up.”
Peer Support Prompts:

• Validate: “It must be disappointing when you study hard and still feel unsure.”
• Ask: “What steps did you try, and what could we try differently next time?”
• Encourage: “I believe in you, and I’ll help you prepare for the next test.”

Card 3: Social Isolation

Scenario: “No one ever invites me to hang out. I feel so alone and like I don’t matter.”
Peer Support Prompts:

• Empathize: “That sounds really lonely and hurtful.”
• Ask: “When do you feel most left out at school?”
• Offer action: “Would you like me to join you at lunch or introduce you to someone?”

Card 4: Family Stress

Scenario: “Things at home are chaotic. My parents argue a lot, and I don’t know where to go when I’m upset.”
Peer Support Prompts:

• Support: “I’m sorry you’re going through that at home.”
• Ask: “What’s one small thing that helps you feel safe?”
• Suggest: “Maybe we can find a quiet space at school or talk to the counselor together.”

Card 5: Self-Harm Thoughts

Scenario: “Sometimes I think it’d be easier if I just hurt myself. I don’t want to feel this pain.”
Peer Support Prompts:

• Stay calm: “Thank you for telling me. I’m here for you.”
• Ask gently: “Can you tell me more about how you’re feeling?”
• Safety step: “Let’s talk to a counselor or adult you trust right now. I’ll go with you.”

Card 6: Unmanageable Anxiety

Scenario: “My stomach hurts and my heart races before every class. I can’t focus on anything.”
Peer Support Prompts:

• Validate: “Anxiety can feel overwhelming. You’re not alone in this.”
• Ask: “What helps you calm down when you feel like this?”
• Co-plan: “Would you like to try a breathing exercise together or step outside for fresh air?”

After each role-play, switch roles and discuss:

• What felt supportive?
• Which active-listening skill helped most?
• What could you try next time to make your friend feel even more heard?

Rotate until each student practices as both the friend and the supportive peer at least once.

Reflection Journal Worksheet

Use this worksheet to reflect on today’s lesson and set personal goals for healthy coping and supporting others.

1. Coping Strategy Goal

Write one healthy coping strategy you will try this week and describe when and how you will use it:

2. Peer Support Plan

Write one way you can support a friend who may be experiencing difficult emotions or self-harm thoughts:

3. Additional Reflections (Optional)

Any other thoughts, questions, or ideas you’d like to note: