Coping Strategies Worksheet

1. Think of a time you felt frustrated or wanted to cry because your work was confusing. Describe what happened:

1. On your Emotional Thermometer (see template), what level would you rate yourself in that moment?
   Level: _____

1. Below are some coping strategies you learned. Circle two you like the most and then write how you would do each step-by-step.

• Deep breathing (5 slow breaths)
• Ask for help from a peer or teacher
• Take a short physical break
• Other: ______________________________

Strategy 1: ____________________________
Steps:

Strategy 2: ____________________________
Steps:

1. Make a plan: Next time you feel stuck, what will you do first?

1. After you try your plan in class, reflect here: What happened? How did you feel afterward? What will you try next time?

Emotional Thermometer Template

Instructions: When you notice an emotion while working, rate how you feel by circling a number. Then write about why you chose that level.

Current Level: _____

Why I chose this level:

Feelings Flashcards

Purpose: Help the student identify and name common emotions by matching words to facial expressions.

How to Use:

1. Print or display each flashcard showing an emotion word and a matching illustration.
2. Show one card at a time. Ask the student:
   • “What feeling is this?”
   • “Can you tell me a time you felt this way in class?”
3. After naming the feeling, have the student place the card on their Emotional Thermometer Template at the level that best matches how strong the feeling feels.

Included Feelings:

• Happy
• Sad
• Frustrated
• Angry
• Confused
• Nervous
• Proud
• Overwhelmed

Tip for the Counselor: Keep the cards visible and refer back to them when introducing coping strategies. This builds the student’s feeling vocabulary and supports self-advocacy by giving them the words to ask for help.

Cool-Down Strategy Cards

Purpose: Provide the student with a quick, portable reminder of coping tools they can use anytime they feel frustrated or on the verge of tears.

How to Use:

1. Keep the cards in a small ring or pouch at the student’s desk or in their backpack.
2. When the student notices their emotion level rising (using their Emotional Thermometer Template), they can pull out the cards and choose one strategy to try right away.
3. After using the strategy, the student can circle or check it off to track which tools work best for them.

Cards Included:

1. Deep Breathing
   • Close your eyes.
   • Inhale slowly for a count of 4.
   • Exhale slowly for a count of 4.
   • Repeat 3–5 times.
2. Ask for Help
   • Raise your hand or tap a peer.
   • Say, “I’m stuck on this part. Can you help me?”
   • Listen and try the suggestion.
3. Take a Break
   • Stand up and stretch your arms.
   • Walk to get a sip of water or a quick stretch.
   • Return to your work when you feel calmer.
4. Count to 5
   • Slowly count “1, 2, 3, 4, 5” in your head.
   • Take one deep breath after each number.
5. Positive Self-Talk
   • Quietly say:
   – “I can do this.”
   – “It’s okay to ask for help.”
   – “I’m getting better every time I try.”
6. Fidget Tool
   • Keep a small stress ball or fidget toy handy.
   • Squeeze or twist it for 10–15 seconds.
   • Focus on how it feels in your hand.

Counselor Tip: Review the cards regularly in sessions. Encourage the student to note which strategies they use most and how they helped. Adjust or add to the cards as new coping tools emerge.

Self-Advocacy Worksheet

1. Think of a time in class when you felt frustrated or stuck. Briefly describe what was happening:

1. Using the I‐Message frame, complete this sentence:
   I feel ______________ when ______________. I would like ______________.

1. Circle three sentence starters you like from the I-Message Sentence Starter Cards:

• I feel…
• When…
• I would like…
• Other: ______________

1. Practice: Choose two scenarios below and write an I-Message for each.
   a) You’re confused by homework instructions.

b) You need extra time to finish a class activity.

1. Role-play reflection: After practicing your I-Message with a partner or counselor, answer:

• What went well?

• What could you improve?

1. Planning: Next time you feel stuck, what will you do first? (Choose an I-Message or a coping strategy from your Cool-Down Strategy Cards):

1. After using your plan, reflect here: How did it help? What will you try next time?

I-Message Sentence Starter Cards

Purpose: Provide the student with ready-to-use sentence stems to help express feelings and requests clearly and calmly.

How to Use:

1. Shuffle the cards and keep them in a small stack or ring next to your workspace.
2. When you need to ask for help or share how you feel, pick one starter card.
3. Complete the sentence with your own words to make an I-Message.
4. Practice saying it out loud or writing it down before speaking.

Cards Included:

• I feel ____________
• When ____________
• I would like ____________
• Could you please ____________
• It helps me when ____________
• I need ____________
• I would appreciate ____________
• Next time, please ____________

Tip for the Counselor: Encourage the student to combine at least three cards to form a complete I-Message (e.g., “I feel frustrated when I don’t understand the instructions. I would like you to explain it again, please.”). Review and practice regularly during sessions to build confidence.

Scenario Role-Play Cards

Purpose: Help the student practice using I-messages in realistic classroom situations by role-playing common challenges.

How to Use:

1. Print, cut out, and shuffle the cards.
2. Draw one card and read the scenario aloud.
3. Use your I-Message frame (I feel… when… I would like…) to respond as the “student.”
4. Switch roles: the other person practices listening and responding supportively.
5. Discuss what worked well and what could be more clear.

Included Scenarios:

• You’re confused about a math problem after the teacher explained it.
• You don’t understand the directions for the writing assignment.
• You can’t find your reading workbook at your desk.
• A classmate is talking loudly and distracting you.
• You need more time to finish a quiz before the bell rings.
• The printer ran out of paper and you can’t print your worksheet.
• You feel stuck on how to start your science experiment write-up.
• The teacher moved on to the next topic before you could finish your question.
• A peer copied your answers without asking.
• You’re overwhelmed by multiple tasks and aren’t sure which to do first.

Tip for the Counselor: Rotate cards each session to build confidence. Encourage the student to notice which parts of their I-Message felt strongest and to refine any sections that felt unclear.

Mindfulness Body Scan Script

1. Settle In
   “Let’s start by finding a comfy seat. Sit up tall, with both feet flat on the floor. Rest your hands gently in your lap. If you’d like, softly close your eyes—or keep them open with a soft gaze.”
2. Notice Your Breath
   “Bring your attention to your breathing. Feel the air enter your nose and fill your lungs. Then notice the air leaving your nose or mouth. Inhale… exhale… Inhale… exhale. Let’s take three slow breaths together.”
3. Scan Your Body—Feet & Legs
   “Now, shift your focus down to your feet. Notice any warmth, coolness, or tingling. Breathe into your feet and imagine any tightness melting away.
   Next, move your attention up to your lower legs and knees. See if you feel any tension. Breathe in calm… breathe out tension.”
4. Scan Your Body—Torso & Back
   “Bring your awareness to your belly and chest. Feel your ribcage expand as you breathe in, and soften as you breathe out.
   Now notice your back—upper and lower. If you notice any tight spots, pretend your breath is a warm wave easing the tightness.”
5. Scan Your Body—Arms & Shoulders
   “Move your attention to your shoulders. Notice if they’re hunched or tight. On your next exhale, let your shoulders drop and relax.
   Notice both arms all the way down to your fingertips. Feel any heaviness or ease as you breathe.”
6. Scan Your Body—Neck & Head
   “Bring your focus to your neck. Notice if you’re holding any tightness. Breathe in calm… breathe out tension.
   Finally, rest your focus on your jaw, mouth, cheeks, eyes, and forehead. See if you can soften each area, letting go of any scrunching or tightness.”
7. Full-Body Release
   “Now imagine a gentle wave of relaxation traveling from your head all the way down to your toes. With each breath, feel yourself growing more calm and centered.”
8. Slow Return
   “When you’re ready, take one more big breath in… and out. Gently wiggle your fingers and toes. If your eyes were closed, you can softly blink them open. Notice how you feel.”
9. Reflection Prompt
   “Take a moment to notice any changes in your body. You might feel lighter, calmer, or more focused. Remember: you can do this quick body scan any time you feel tense or stuck.”

End of Script

Mindfulness Coloring Worksheet

Instructions:

• Choose a coloring picture (mandala, pattern, or doodle) or draw your own design in the space below.
• Color slowly and focus on the movements of your hand and the shades of your colors.
• Notice what happens in your body as you color: any tension, relaxation, or changes in breathing.

Coloring Area (Use this space to color mindfully):

1. What sensations did you notice in your body while coloring?

1. Where did you feel the most relaxation or tension? Describe what you noticed:

1. How did your breathing or heart rate change during coloring?

1. How do you feel now compared to before you started coloring?

1. When could you use mindful coloring to help you stay calm in class?

Personalized Coping Plan Worksheet

1. My Top 3 Coping Tools (Choose from your Cool-Down Strategy Cards):

2. ---

1. My Personal I-Message

I feel ______________ when ______________. I would like ______________.

1. Step-by-Step Actions for Each Strategy

Strategy 1: ____________________________
Steps:

Strategy 2: ____________________________
Steps:

Strategy 3: ____________________________
Steps:

1. When I notice a high feeling on my Emotional Thermometer (Level __), here’s my plan:

• First, I will use this tool: ______________________________

• Then, I will try this strategy: __________________________

1. Reflection After Using My Plan

What happened?

How did I feel afterward?

What will I try next time?

1. My Commitment for This Week:

I will use my coping plan at least once and write about it here:

Reflection Journal Worksheet

Date: _________________________

1. Which coping tool(s) did you use today?
   (Choose from your Cool-Down Strategy Cards or your personalized plan.)

1. When and where did you use it?
   (Describe the situation.)

1. What was your emotion level before you used the tool?
   (Circle on your Emotional Thermometer)
   Level: _____

1. What was your emotion level afterward?
   Level: _____

1. How did you feel after trying your plan?

1. What worked well?

1. What would you like to try differently next time?

1. Any additional thoughts or small wins you'd like to celebrate?