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Self-Management Toolkit

Teacher

Tier 3

Lesson Plan

Personal Coping Strategies Plan

Guide an 8th-grade student to identify personal stressors, explore calming techniques, and create a tailored coping plan to use during challenging moments.

Developing personalized self-management strategies empowers students to regulate emotions, reduce stress, and improve resilience, leading to better academic and social outcomes.

Audience

8th Grade Student

Time

30 minutes

Approach

One-on-one guided planning with interactive materials.

Materials

  • Calm-Down Techniques Slides, - Mood-Tracker Charts, - Daily Reflection Prompts, and - Breathing Buddy Guide

Prep

Teacher Preparation

5 minutes

  • Review Calm-Down Techniques Slides, Mood-Tracker Charts, Daily Reflection Prompts, and Breathing Buddy Guide.
  • Print or ensure digital access to each material.
  • Arrange a quiet, comfortable space for a one-on-one session.

Step 1

Introduction & Objectives

5 minutes

  • Greet the student and build rapport.
  • Explain the session’s purpose: learning self-management strategies.
  • Share objectives: identify stressors, explore techniques, and build a personalized plan.

Step 2

Identify Personal Stressors

5 minutes

  • Ask the student to name recent situations or feelings that felt overwhelming.
  • Use open-ended questions to clarify specific triggers.
  • Document the top 2–3 stressors for the coping plan.

Step 3

Explore Calming Techniques

7 minutes

  • Present Calm-Down Techniques Slides.
  • Discuss each method (deep breathing, muscle relaxation, visualization).
  • Invite the student to practice 1–2 techniques and reflect on what felt most calming.

Step 4

Develop Personalized Coping Plan

8 minutes

  • Have the student list each identified stressor alongside preferred calming techniques.
  • Define clear steps: when and how to use each strategy during challenging moments.
  • Encourage the student to write the plan in their own words for better ownership.

Step 5

Reflection & Cool-Down

5 minutes

  • Use Daily Reflection Prompts to discuss how the plan may feel in real situations.
  • Introduce Mood-Tracker Charts for day-to-day monitoring.
  • Model a brief cool-down using the Breathing Buddy Guide.
  • Schedule a follow-up check-in to review progress and adjust the plan as needed.
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Slide Deck

Calm-Down Techniques

Simple strategies to help you manage stress, regulate emotions, and feel more in control when things get overwhelming.

Welcome the student and introduce the purpose of this mini-presentation: to learn quick, easy techniques for calming down in stressful moments.

Why Use Calming Techniques?

• Reduce feelings of anxiety and tension
• Improve focus and decision-making
• Increase resilience in challenging situations

Explain why it’s helpful to have go-to calming methods. Emphasize that practice makes them more effective over time.

1. Deep Breathing

• Sit or stand comfortably
• Inhale slowly through your nose (count to 4)
• Hold your breath (count to 4)
• Exhale slowly through your mouth (count to 6–8)
• Repeat 5–10 times

Guide the student through each step: inhale for 4 counts, hold for 4, exhale for 6 or 8. Encourage them to place a hand on their belly as they breathe.

2. Progressive Muscle Relaxation

• Clench fists for 5 seconds, then release
• Shrug shoulders and hold, then drop them
• Tighten thigh muscles, then relax
• Continue through major muscle groups

Have the student gently tense and release muscle groups from head to toe, noticing the difference between tension and relaxation.

3. Guided Visualization

• Close your eyes and picture a calm scene
• Engage your senses: sights, sounds, smells
• Spend 1–2 minutes “walking” through this place
• Return to the image whenever you feel stressed

Lead the student to imagine a peaceful place in detail, engaging all five senses. Prompt them to describe what they see, hear, and feel.

4. Grounding (5-4-3-2-1)

• Name 5 things you can see
• Name 4 things you can touch
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste

Teach the student to ground themselves in the present moment using their senses. Ask them to name items they notice around them.

Reflection & Next Steps

• Which technique felt most helpful?
• When could you use it (e.g., before a test, during breaks)?
• Practice one technique for 2 minutes each day

Encourage the student to choose their favorite technique and plan when and where they will practice it. Emphasize that practicing daily helps build the habit.

lenny

Worksheet

Mood-Tracker Charts

Complete this chart each day to notice how you’re feeling, what triggers your emotions, and which calming strategies help you the most.

Date: ______________________

Morning

Emotion(s) I felt:



Rating (1 = very calm, 5 = very stressed):


Trigger or Situation:



Technique I used:



How helpful was it? (1-5):


Midday

Emotion(s) I felt:



Rating (1 = very calm, 5 = very stressed):


Trigger or Situation:



Technique I used:



How helpful was it? (1-5):


Afternoon

Emotion(s) I felt:



Rating (1 = very calm, 5 = very stressed):


Trigger or Situation:



Technique I used:



How helpful was it? (1-5):


Evening

Emotion(s) I felt:



Rating (1 = very calm, 5 = very stressed):


Trigger or Situation:



Technique I used:



How helpful was it? (1-5):


End-of-Day Reflection

  1. What time of day felt most challenging? Why?






  2. Which calming technique worked best for me today?






  3. My plan for tomorrow:






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lenny

Journal

Daily Reflection Prompts

Use these prompts each evening to reflect on your self-management strategies, celebrate successes, and plan improvements for tomorrow.

  1. Describe one moment today when you felt stressed or overwhelmed. What triggered that feeling?






  2. Which calming technique did you use from Calm-Down Techniques Slides or your Breathing Buddy Guide? How did it help?






  3. Reviewing your Mood-Tracker Charts, what patterns do you notice in your emotions throughout the day?






  4. How well did your personalized plan in Personal Coping Strategies Plan work? Which step was the most effective for you?






  5. What was the biggest challenge you faced in using your coping strategies today? Why?






  6. What is one thing you did well today in managing your emotions?






  7. If you could adjust one thing in your coping plan for tomorrow, what would it be?






  8. Set a goal for tomorrow: Which strategy will you focus on practicing, and when will you use it?






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lenny

Cool Down

Breathing Buddy Guide

Use a small stuffed animal, toy, or soft object as your “breathing buddy” to practice calm, deep breathing. Watching your buddy rise and fall helps you focus on each breath. Follow these steps:

  1. Get Comfortable (1 minute)
    • Sit or lie down in a quiet spot.
    • Place your breathing buddy on your belly, just below your ribs.

  2. Breathe In (4 counts)
    • Inhale slowly through your nose for a count of 4.
    • Feel your belly—and your buddy—gently lift as your lungs fill with air.

  3. Hold (2 counts)
    • Pause and hold the breath for a count of 2.
    • Notice how still and calm your buddy is.

  4. Breathe Out (6 counts)
    • Exhale slowly through your mouth for a count of 6.
    • Watch your buddy lower back to the starting position.

  5. Repeat (3–5 breaths)
    • Continue this cycle 3–5 times, keeping your attention on the rise and fall of your buddy.
    • If your mind wanders, gently bring it back to your buddy moving up and down.

  6. Check In (30 seconds)
    • Remove your buddy and place your hand on your belly.
    • Take one more deep breath in and out, noticing how your body feels.

Tips for Success
• Practice with your buddy for 2–3 minutes each day.
• Try this before tests, presentations, or whenever you feel tense.
• Over time, you’ll be able to do deep breathing without a buddy—but you can always bring them back!

Reflection
• What did you notice about your breathing and your body?
• How did watching your buddy help you stay focused?

Take one last gentle breath and carry this calm feeling with you through your day!

lenny
lenny