Lesson Plan
Personal Coping Strategies Plan
Student will identify and personalize at least three coping strategies and practice two calm-down techniques to manage stress in real-life moments.
Developing self-regulation skills empowers students to handle challenges, reduce anxiety, and build resilience per CASEL’s self-management competency.
Audience
8th Grade Student
Time
30 minutes
Approach
Hands-on exploration and guided practice.
Prep
Review and Prepare Materials
5 minutes
- Review the Personal Coping Strategies Plan
- Preview key calm-down methods in the Calm-Down Techniques Slides
- Print copies of Mood-Tracker Charts and Daily Reflection Prompts
- Familiarize yourself with steps in the Breathing Buddy Guide
Step 1
Warm-Up Discussion
5 minutes
- Prompt student to share a recent moment they felt stressed or overwhelmed
- Ask how they responded and what helped or didn’t help
- Highlight the goal of expanding their toolbox of strategies
Step 2
Strategy Brainstorm
7 minutes
- Use the Personal Coping Strategies Plan to list at least five ways the student can calm themselves (e.g., music, movement, drawing)
- Discuss pros and cons of each strategy
- Have the student choose their top three personalized strategies
Step 3
Technique Demonstration
8 minutes
- Present two techniques from the Calm-Down Techniques Slides (e.g., belly breathing, progressive muscle relaxation)
- Guide student through each step, referencing the Breathing Buddy Guide
- Allow student to practice both techniques and note which felt most effective
Step 4
Mood-Tracker Practice
5 minutes
- Introduce the Mood-Tracker Charts
- Have student log their current emotional state and which coping strategy they might use
- Discuss patterns or insights from the chart
Step 5
Reflection and Goal Setting
5 minutes
- Provide the Daily Reflection Prompts
- Ask student to write one reflection about today’s session and set a goal for applying their chosen strategy
- Plan a brief check-in to review progress next session
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Slide Deck
Calm-Down Techniques
Welcome! Today you’ll learn two simple, evidence-based techniques to help you feel calmer when stress hits. We’ll explore belly breathing and progressive muscle relaxation.
Welcome the student and introduce the purpose of this mini‐lesson. Emphasize that these techniques are quick tools they can use anytime they feel stressed.
Why Practice Calm-Down Techniques?
• Lower heart rate and reduce physical tension
• Improve focus and clear thinking
• Build resilience by responding rather than reacting
These skills support CASEL’s self-management goal of handling stress effectively.
Explain how regulating breathing and muscle tension ties directly to CASEL’s self-management competency, helping the student feel in control of their emotions.
Technique 1: Belly Breathing
- Sit or lie down comfortably.
- Place one hand on your chest and one on your belly.
- Inhale slowly through your nose for a count of 4, feeling your belly rise.
- Pause briefly.
- Exhale slowly through your mouth for a count of 4, feeling your belly fall.
Show a diagram of the diaphragm or a hand-on-belly demonstration. Reference the Breathing Buddy Guide for additional visuals if needed.
Practice Belly Breathing
Let’s try it together:
• Inhale 1-2-3-4 (belly rises)
• Hold 1-2
• Exhale 1-2-3-4 (belly falls)
Repeat 3 times.
Notice any change in tension or calmness.
Guide the student through three full breaths. Encourage noticing how their body feels before and after.
Technique 2: Progressive Muscle Relaxation
- Find a seated or lying position.
- Starting with your fists, squeeze muscles tightly for 5 seconds.
- Release and notice the sensation of relaxation.
- Move up: forearms, shoulders, neck, then legs.
- Spend 5 seconds tensing each group, then releasing.
Explain that progressive muscle relaxation helps release buried tension. Use simple language and model tensing/releasing your own muscles.
Practice Progressive Muscle Relaxation
Try these steps now:
• Fists: squeeze 5 seconds → release 5 seconds
• Shoulders: shrug up 5 seconds → drop 5 seconds
• Neck: tilt head gently, tense 5 seconds → release 5 seconds
Reflect on how each part feels before and after.
Lead the student through a quick PMR cycle: fists → shoulders → neck. Encourage them to notice the difference between tension and relaxation.
Reflection & Next Steps
• Which technique felt most helpful?
• When could you use it during your day?
• Record your choice and notes on the Mood-Tracker Charts.
Keep practicing, and we’ll check in next time!
Prompt the student to choose their preferred technique and set a plan for using it in real life. Remind them about logging on the Mood-Tracker Charts.
Worksheet
Mood-Tracker Charts
Use this chart to log how you’re feeling, which coping strategy you try, and how well it worked. Track at least three moments today when you notice a change in your mood.
Entry 1
Date: ____________________________
My Mood (Rate 1–5, where 1 = very low, 5 = very high): ____________
Coping Strategy Tried: ________________________________________
Helpfulness (Rate 1–5): ____________
Notes (What changed? Any patterns?):
Entry 2
Date: ____________________________
My Mood (Rate 1–5): ____________
Coping Strategy Tried: ________________________________________
Helpfulness (Rate 1–5): ____________
Notes:
Entry 3
Date: ____________________________
My Mood (Rate 1–5): ____________
Coping Strategy Tried: ________________________________________
Helpfulness (Rate 1–5): ____________
Notes:
Keep adding entries as needed throughout the day. At our next check-in, we’ll look for trends and discuss which strategies are most helpful.
Journal
Daily Reflection Prompts
Use these prompts to reflect on today’s session and plan for using your coping strategies. Write your thoughts thoughtfully and in detail.
1. Which calm-down technique from today’s session did you find most helpful? Why?
2. Describe a moment today when you noticed you felt stressed or anxious. How could you apply one of your personalized coping strategies in that moment?
3. Think about how your body and mind felt before and after practicing the technique. What changes did you notice?
4. Set a specific goal for when and how you will use your chosen technique tomorrow. Be as detailed as possible.
5. What challenges might get in the way of using your strategies outside of our sessions? How can you overcome those challenges?
Cool Down
Breathing Buddy Guide
Use a small stuffed animal or soft toy—your “Breathing Buddy”—to practice and deepen belly breathing. Feel the rise and fall of your buddy as you breathe to build awareness and calm.
Materials Needed
- A small stuffed animal or soft toy
- A comfortable chair, cushion, or mat to sit or lie on
Step-by-Step Instructions
-
Get Comfortable
• Sit cross-legged or lie on your back.
• Place your Breathing Buddy on your belly, just below your ribs. -
Settle In
• Rest your hands lightly on the buddy’s sides.
• Close your eyes or keep a soft gaze. -
Inhale Slowly
• Breathe in through your nose for a count of 4.
• Feel your belly—and the buddy—rise up under your hands. -
Pause and Notice
• Hold your breath for a count of 1–2.
• Notice how full your belly feels. -
Exhale Fully
• Breathe out through your mouth for a count of 4.
• Watch and feel the buddy lower back down. -
Repeat
• Continue this cycle for 1–2 minutes (about 5–8 breaths).
• Focus on the gentle movement of your Breathing Buddy.
Reflection Questions
• How did watching your buddy move help you notice your breathing?
• What did you notice about your body before and after?
Tips for Success
- Practice with your buddy for 1–2 minutes at a time, increasing gradually.
- Use this guide whenever you feel stressed, anxious, or need a quick pause.
- Keep your buddy accessible—on your desk, in your backpack, or by your pillow.