Lesson Plan

Personal Coping Strategies Plan

Guide the student to identify personal stress triggers and develop a tailored coping strategies plan by selecting and practicing self-regulation techniques.

Building self-management skills helps students regulate emotions, improve focus, and reduce stress, leading to better academic and social outcomes.

Audience

8th Grade Student

Time

30 minutes

Approach

Interactive slides, personal reflection, guided practice

Materials

Calm-Down Techniques Slides, - Mood-Tracker Charts, - Daily Reflection Prompts, - Breathing Buddy Guide, - Colored Pens and Sticky Notes, and - Timer

Prep

Teacher Preparation

10 minutes

Review all generated materials as needed before the session
Open Calm-Down Techniques Slides and ensure it’s ready to present
Print one copy of Mood-Tracker Charts and Daily Reflection Prompts for the student
Have the Breathing Buddy Guide on hand
Gather colored pens, sticky notes, and set up a timer

Step 1

Warm-Up Discussion

5 minutes

Welcome the student and explain the goal: create a personal coping plan
Ask the student to describe a recent stressful moment and how they responded
Introduce CASEL’s self-management competency and relate it to everyday challenges

Step 2

Strategy Exploration

8 minutes

Navigate through Calm-Down Techniques Slides
Briefly demonstrate each technique (e.g., deep breathing, visualization)
Invite the student to place colored sticky notes next to their top three favorite techniques

Step 3

Personal Plan Development

10 minutes

Give the student the printed Mood-Tracker Charts
Review the chart together to identify common triggers and mood patterns
Guide the student to choose three coping strategies and note: triggers, steps to use each technique, and when to practice
Have the student write these details on a blank sheet or notebook

Step 4

Practice & Reflection

7 minutes

Use the Breathing Buddy Guide to practice a breathing exercise together
Provide the Daily Reflection Prompts and set the timer: spend 2 minutes per prompt
Ask the student to reflect on how they felt using the technique and any next steps for improvement

Slide Deck

Calm-Down Techniques

Using Self-Management Strategies to Regulate Emotions

• Learn simple methods to calm your mind and body
• Practice each technique together
• Choose your favorites to build a personal plan

Welcome the student and introduce the purpose: to explore calming strategies they can use when feeling stressed or overwhelmed. Explain that these are quick, easy tools they can carry with them.

What Is Self-Management?

Self-Management (CASEL Competency):
• Recognizing emotions in the moment
• Using strategies to manage stress or anger
• Staying focused on goals and tasks

Why It Matters:
• Improves focus and learning
• Reduces impulsive reactions
• Builds confidence

Briefly define CASEL’s self-management competency and connect it to real life: staying calm helps you think clearly, make better decisions, and feel more in control.

Technique 1: Deep Breathing

Step-by-Step:

Sit or stand comfortably
Inhale slowly through your nose for 4 seconds
Hold your breath for 4 seconds
Exhale gently through your mouth for 6 seconds
Repeat 5 times

Demonstrate deep breathing: inhale through the nose, hold briefly, exhale slowly through the mouth. Count out loud if needed. Encourage the student to follow along.

Technique 2: Progressive Muscle Relaxation

How to Do It:

Tense one muscle group (e.g., fists) for 5 seconds
Release and notice the feeling of relaxation for 10 seconds
Move to the next group (shoulders, arms, face, etc.)
Continue through the body

Guide the student through one round of muscle tightening and release: clench fists, then relax. Emphasize noticing the difference between tension and relaxation.

Technique 3: Guided Visualization

Visualization Steps:

Close your eyes and breathe slowly
Picture a calm, safe place in detail
Engage all senses: sounds, sights, smells
Stay in the scene for 30 seconds
Open eyes and notice how you feel

Invite the student to close their eyes and imagine a peaceful scene (beach, forest, etc.). Describe details: sounds, sights, textures.

Practice & Choose Your Techniques

Try each technique one more time
Rate how calm you feel after each (1–5)
Pick your top three favorite methods
Place a sticky note next to each on your plan

Next Up: Develop your Personal Coping Strategies Plan

Encourage the student to reflect on which techniques felt most helpful. Explain that they will mark their top three favorites to include in their personal plan.

Worksheet

Mood-Tracker Charts

Use this chart to record your emotions each day for one week. Identify what triggered the feeling, label the emotion, rate its intensity (1 = low, 5 = high), and note which coping technique you used.

Day of Week	Date	Trigger	Emotion	Intensity (1–5)	Technique Used
Monday	__________	__________________________________	_______________	____________	______________________
Tuesday	__________	__________________________________	_______________	____________	______________________
Wednesday	__________	__________________________________	_______________	____________	______________________
Thursday	__________	__________________________________	_______________	____________	______________________
Friday	__________	__________________________________	_______________	____________	______________________
Saturday	__________	__________________________________	_______________	____________	______________________
Sunday	__________	__________________________________	_______________	____________	______________________

Reflection Questions:

Which day did you notice the highest intensity? Why?
Which coping technique helped you feel calmer? How did you use it?
What patterns do you see in your triggers and emotions this week?

Journal

Daily Reflection Prompts

Use these prompts each day after practicing your coping strategies. Take your time to think deeply and write honestly about your experience.

Describe how you felt just before you decided to use a coping strategy today. What thoughts or physical sensations tipped you off that you needed to pause and regulate?
Which coping technique did you choose to use? Explain why you selected that technique and how you carried it out step by step.
Reflect on how effective the technique was: How did your emotions, thoughts, or physical state change afterward? Provide a specific example of any shift you noticed.
Looking ahead, what might you adjust or try differently tomorrow to make your coping plan even stronger? Consider new ideas or tweaks to your approach.

Cool Down

Breathing Buddy Guide

Use this guide to practice deep breathing with your buddy—a trusted friend, stuffed animal, or pet. Your buddy will help you feel calm and focused.

What You Need:

A breathing buddy (stuffed animal, small toy, or partner)

Steps:

Choose Your Buddy
- Pick someone or something you trust. Your buddy will lie on your belly or chest to help you feel and see your breath.
Find a Comfortable Position
- Lie down or sit with your back supported.
- Place your buddy on your belly (or in the friend’s hands if they are your buddy).
Breathe Together
- Inhale slowly through your nose for 4 seconds. (Buddy should rise.)
- Pause for 1–2 seconds.
- Exhale gently through your mouth for 6 seconds. (Buddy should lower.)
- Repeat at least 5 times, watching your buddy move up and down.
Encourage Each Other
- If your buddy is a person, take turns leading the count: “In…2…3…4. Out…2…3…4…5…6.”
- Use a calm, steady voice.

Reflection:

What did you notice about your breath and how your buddy moved?
How did you feel before the exercise? How do you feel now?
If you practice with your buddy again, what could you do to make it even more relaxing?

Self-Management Toolkit

Anara Sandygulova