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Self-Management Toolkit

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Lesson Plan

Personal Coping Strategies Plan

Students will develop and personalize a coping strategies plan by selecting and practicing self-regulation techniques, tracking emotions, and reflecting daily to build CASEL-aligned self-management skills.

Equips 8th graders with practical tools to recognize stress, manage emotions independently, and foster resilience through personalized strategies and ongoing reflection.

Audience

8th Grade Student

Time

30 minutes

Approach

Individualized, interactive toolkit session.

Materials

Prep

Prepare Toolkit Materials

5 minutes

Step 1

Introduction and Goal Setting

5 minutes

  • Welcome the student and build rapport
  • Introduce CASEL’s self-management competency and session goals
  • Present the Personal Coping Strategies Plan template
  • Explain how today’s toolkit supports personal emotion regulation

Step 2

Strategy Exploration

10 minutes

  • Display Calm-Down Techniques Slides and briefly explain each method (e.g., grounding, visualization, movement)
  • Discuss which techniques resonate with the student
  • Have the student select two preferred strategies and record them in the plan

Step 3

Practice and Application

10 minutes

  • Guide the student through a live practice of each chosen technique
  • Offer feedback and adjustments to ensure understanding
  • Student annotates notes and comfort level for each technique in their plan

Step 4

Wrap-Up and Reflection

5 minutes

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Slide Deck

Calm-Down Techniques

Today we’ll look at four quick tools to help you feel more calm and in control.
Pick two that feel right for you and give them a try!

Introduce the purpose of this slide deck: to explore four calm-down techniques. Explain that the student will choose two to try today.

1. Deep Breathing

• Sit or stand comfortably.
• Inhale slowly through your nose for 4 seconds.
• Hold your breath for 2 seconds.
• Exhale gently through your mouth for 6 seconds.
• Repeat 3 times.

Guide the student through each step. Encourage slow, intentional breathing and model along.

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

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

Lead the student through the 5-4-3-2-1 grounding exercise, asking them to name items in each category.

3. Visualization

• Close your eyes.
• Imagine a peaceful place (beach, forest, etc.).
• Picture the details: sights, sounds, smells.
• Spend 1–2 minutes there, breathing calmly.

Invite the student to close their eyes and describe their calm place. Pause for 1–2 minutes of silent practice.

4. Movement Break

• Stand up and stretch arms overhead.
• Roll your shoulders forward and back.
• Shake out your hands and feet.
• March in place for 30 seconds.

Encourage gentle movement and notice physical changes. Demonstrate a simple stretch or shake.

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Worksheet

Mood-Tracker Charts

Use this chart each day to record how you’re feeling. Circle the emoji that best matches your mood and write any notes about what happened or what helped you feel that way.

DayDateMood Rating (Circle One)Notes (What happened? What helped?)
Monday__________😊 🙂 😐 🙁 😢


Tuesday__________😊 🙂 😐 🙁 😢


Wednesday__________😊 🙂 😐 🙁 😢


Thursday__________😊 🙂 😐 🙁 😢


Friday__________😊 🙂 😐 🙁 😢


Saturday__________😊 🙂 😐 🙁 😢


Sunday__________😊 🙂 😐 🙁 😢


Weekly Reflection

  1. What patterns did you notice in your mood this week?






  1. Which coping strategies did you use most often? How well did they work?






  1. What is one goal you have for managing your mood next week?






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Journal

Daily Reflection Prompts

End your day with thoughtful reflection to strengthen your self-management skills. Answer the questions below honestly and in as much detail as you like.

  1. How did I feel today? Describe the emotions you experienced and their intensity.











  1. What event or thought triggered my strongest emotion today?






  1. Which coping strategy did I use (e.g., deep breathing, grounding, visualization, movement)? How well did it work?











  1. What was challenging about using this strategy, and how might I adjust it to feel more effective?






  1. What am I proud of in how I managed my emotions today?






  1. What is one goal or plan for managing my emotions tomorrow?






Great work reflecting! Keep this page handy and make reflection a daily habit to grow your self-management skills.

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Cool Down

Breathing Buddy Guide

Use a small stuffed animal, favorite toy, or any small object as your “breathing buddy.” Watching your buddy rise and fall can help you focus on steady, calming breaths.

How to Use Your Breathing Buddy

  1. Find a Quiet Spot
    • Sit or lie down comfortably on a flat surface.
    • Make sure your back is supported and your shoulders are relaxed.
  2. Place Your Buddy
    • Lay your breathing buddy on your belly, just below your ribcage.
    • Rest one or both hands gently on top of the buddy.
  3. Breathe Slowly and Notice
    • Inhale through your nose for 4 seconds—feel your belly (and buddy) rise.
    • Hold your breath for 2 seconds—notice the gentle pause.
    • Exhale slowly through your mouth for 6 seconds—feel your belly (and buddy) fall.
    • Repeat this cycle 5 times or until you feel calmer.
  4. Reflect on Your Practice
    After you finish, take a moment to notice how your body feels and how your mood shifted.

Practice Log

Date: ____________ Time of Day: ____________
Number of Breaths Taken: ____________

How did I feel before practicing?




How did I feel after practicing?




Which part was most helpful?






What could I adjust next time?






Keep this guide handy. Use your breathing buddy whenever you need a moment of calm or before diving into a challenging task!

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