Lesson Plan
Taming Turbo Feelings Plan
Guide a 7th-grade student with ADHD to recognize triggers, practice self-regulation techniques, and create a personalized calm-down plan to manage frustration and reduce combative reactions.
Teaching proactive coping and self-regulation strategies helps the student channel frustration constructively, improves listening skills, and fosters a calmer response pattern, supporting better behavior and emotional well-being.
Audience
7th Grade Student (Tier 3 Individual Counseling)
Time
30 minutes
Approach
Interactive activities and guided practice build self-awareness and regulation skills.
Materials
- Self-Regulation Strategies Cards, - Turbo Feelings Journal, - Feelings Thermometer Poster, - Calm Down Plan Template, - Timer or Stopwatch, and - Comfortable Seating Area
Prep
Prepare Materials
10 minutes
- Print or assemble copies of Turbo Feelings Journal and Calm Down Plan Template.
- Gather and organize Self-Regulation Strategies Cards.
- Display the Feelings Thermometer Poster in the session area.
- Set up a timer or stopwatch for each activity segment.
Step 1
Rapport and Check-In
5 minutes
- Greet the student warmly and engage in brief casual conversation to build trust.
- Ask an open-ended question (e.g., “What’s been on your mind lately?”).
- Acknowledge any recent successes or challenges to establish context for today’s session.
Step 2
Identify Triggers & Rate Emotions
7 minutes
- Introduce the Feelings Thermometer Poster as a visual tool.
- Prompt the student to recall a recent moment they felt upset or frustrated.
- Have the student mark the intensity of their feeling on the thermometer.
- Discuss what specifically triggered the strong emotion and how they noticed it in their body.
Step 3
Teach Self-Regulation Strategies
8 minutes
- Present the Self-Regulation Strategies Cards and explain their purpose.
- Model two strategies (e.g., deep breathing, counting to five, tapping pressure points).
- Ask the student to choose a card that appeals to them and practice the strategy together.
- Provide positive feedback and reinforce the student’s effort.
Step 4
Guided Practice & Role-Play
7 minutes
- Select a brief scenario from the Turbo Feelings Journal.
- Role-play the scenario, with the counselor acting out the trigger.
- Prompt the student to apply their chosen self-regulation strategy in the moment.
- Offer supportive feedback and adjust approach as needed.
Step 5
Create Personalized Calm Down Plan
3 minutes
- Introduce the Calm Down Plan Template.
- Guide the student to list their personal triggers, preferred strategies, and helpful reminders.
- Decide on a visible location or cue (e.g., locker, desk) to keep the plan for future use.
- Affirm the student’s ownership of the plan and progress.
Slide Deck
Taming Turbo Feelings
• Welcome!
• Today’s Goal: Learn to manage frustration and stay calmer.
• How we’ll do it:
– Identify triggers
– Practice self-regulation strategies
– Role-play and build a personalized calm-down plan
Welcome the student warmly and set a positive tone. Use this slide to introduce the session’s purpose and objectives.
Rapport & Check-In
• Greet and chat casually
• Ask: “What’s on your mind lately?”
• Acknowledge any wins or tough spots
• Explain how today’s session will help
Use this slide to build rapport. Ask about recent successes or challenges and listen actively. Keep it brief (5 minutes).
Identify Triggers & Rate Emotions
• Introduce the Feelings Thermometer Poster
• Recall a moment you felt upset or frustrated
• Mark how intense it felt (1–10)
• Discuss the trigger and how your body reacted
Display the Feelings Thermometer Poster. Guide the student to think of a recent upsetting moment and rate it. Notice body signals.
Teach Self-Regulation Strategies
• Present Self-Regulation Strategies Cards
• Model two strategies (e.g., deep breaths, counting to 5)
• Student picks one card and practices with you
• Provide positive feedback
Show and explain the Self-Regulation Strategies Cards. Model two techniques (deep breathing, counting). Encourage hands-on practice.
Guided Practice & Role-Play
• Select a scenario in the Turbo Feelings Journal
• Counselor acts out the trigger
• Student practices their chosen strategy in the moment
• Discuss what went well and adjust if needed
Use a scenario from the Turbo Feelings Journal. Role-play both parts. Prompt the student to apply their chosen strategy.
Create Your Calm-Down Plan
• Use the Calm Down Plan Template
• List personal triggers and preferred strategies
• Add reminders or cues for your plan
• Choose a spot to keep it handy (locker, desk)
Introduce the Calm Down Plan Template. Help the student fill in triggers, strategies, and reminders. Decide where they’ll keep it.
Closing & Next Steps
• Review your calm-down plan
• Affirm your progress and effort
• Remind to use strategies when needed
• Plan a quick check-in next week
Wrap up by reviewing the plan and praising the student’s effort. Encourage regular use and set a follow-up check-in.
Worksheet
Turbo Feelings Journal
Use this journal to track moments when you feel upset or frustrated. Recording your experience helps you see patterns and practice new strategies.
1. Date & Time
When did this happen?
2. What Happened?
Describe the situation or event that upset you.
3. Trigger
What exactly made you feel upset or frustrated?
4. Intensity of Feeling
On a scale of 1 (calm) to 10 (very upset), how intense was your feeling?
Intensity: __ / 10
5. Emotions & Body Signals
What emotions did you notice? How did your body feel?
- Emotions: ____________________________________________
- Body signals (e.g., racing heart, clenched fists): ____________
6. Strategy Used
Which self-regulation strategy did you pick from the Self-Regulation Strategies Cards?
Strategy name: ______________________________
7. What Happened Next?
How did you feel or behave after using the strategy?
8. Reflection & Next Steps
What worked well? What could you try differently next time?
Write ideas to add to your Calm Down Plan Template.
Keep this journal with you or in your locker. Reviewing your entries can help you notice patterns and improve your calm-down plan over time.
Activity
Self-Regulation Strategies Cards
Use these cards to practice quick, evidence-based techniques whenever you feel your frustration rising. Pick a card, follow the steps, and notice how your body and mind respond.
Card 1: Deep Belly Breathing
Description: Slows your heart rate and brings calm by focusing on full, controlled breaths.
Steps:
- Sit or stand comfortably, hands on chest and belly.
- Inhale slowly through your nose for a count of 4, feeling your belly rise.
- Hold your breath for 2 counts.
- Exhale gently through your mouth for a count of 6.
- Repeat 5 times, noticing tension melt away.
Card 2: 5-4-3-2-1 Grounding
Description: Uses your five senses to anchor you in the present moment and distract from racing thoughts.
Steps:
- Look around and name 5 things you can see.
- Notice 4 things you can touch.
- Listen for 3 sounds you can hear.
- Identify 2 smells in the room or on your clothes.
- Finally, note 1 taste in your mouth (or take a sip of water).
Card 3: Progressive Muscle Relaxation
Description: Releases built-up tension by tensing and then relaxing muscle groups.
Steps:
- Clench your fists tightly for 5 seconds, then let go.
- Shrug your shoulders up toward your ears for 5 seconds, then drop them.
- Press your toes down into the floor for 5 seconds, then relax.
- Move to any other tense area (neck, jaw), squeeze, hold 5 seconds, and release.
Card 4: Counting & Mindful Pause
Description: Shifts focus from stress to a simple counting task, slowing your thoughts.
Steps:
- Take a slow breath in, then exhale.
- Count backward from 10 to 1, tapping each finger once as you say the number.
- Between each count, take a calm, steady breath.
- Notice your heart rate slowing as you finish at “1.”
Card 5: Safe-Place Visualization
Description: Creates a mental escape to a calm, happy environment.
Steps:
- Close your eyes and picture your favorite safe place (real or imaginary).
- Notice details: colors, sounds, textures.
- Breathe slowly as you “walk around” in this space for 30 seconds.
- Open your eyes and carry the sense of calm back with you.
Card 6: Gentle Tapping (Emotional Freedom Technique)
Description: Stimulates pressure points to lower stress and anxiety.
Steps:
- Tap gently with your fingertips on each of these points:
- Collarbone area (10 taps)
- Under your eyes on the cheekbones (10 taps)
- Side of your index fingers (10 taps)
- Breathe deeply and notice any tension release.
Card 7: Positive Self-Talk
Description: Reframes negative thoughts into encouraging statements to boost confidence and calm.
Steps:
- Think of 2–3 calming phrases (e.g., “I can handle this,” “I’m in control of my breathing”).
- Silently repeat each phrase three times in a calm voice.
- Place a hand on your heart as you speak to ground yourself.
Keep this deck handy. Practice your favorite cards during pauses in class, before tests, or any time you feel frustration building.
Reading
Feelings Thermometer Poster
Use this visual scale to notice how intense your feelings are and recognize common body signals at each level.
| Level | Feeling | Color | Common Body Signals |
|---|---|---|---|
| 1 | Calm / Relaxed | Light Green | Steady breathing, loose muscles |
| 2 | Content | Green | Normal posture, gentle smile |
| 3 | Slightly Tense | Yellow-Green | Mild jitters, slight frown |
| 4 | Worried | Yellow | Butterflies in stomach, sweaty palms |
| 5 | Frustrated | Yellow-Orange | Tight shoulders, restless hands |
| 6 | Irritated | Orange | Clenched jaw, tapping feet |
| 7 | Angry | Reddish-Orange | Raised voice, tight fists |
| 8 | Very Angry | Red | Trembling hands, racing heartbeat |
| 9 | Furious | Dark Red | Shaking body, flushed face |
| 10 | Explosive / Rage | Deep Maroon | Out of control, heavy breathing |
How to use it:
- When you feel upset, think of this thermometer and pick a number.
- Notice where tension shows up in your body.
- Choose a strategy from your Self-Regulation Strategies Cards that matches your level.
- Practice, and watch your number go down!
Worksheet
Calm Down Plan Template
Use this template to create your personalized calm-down plan. Fill in each section and keep your plan somewhere you can easily see it.
1. My Triggers
List situations or events that tend to upset or frustrate me.
2. My Warning Signs
How do I know my feelings are building? (e.g., racing heart, sweaty palms)
3. My Strategies
Choose 2–3 self-regulation strategies that work for you from the Self-Regulation Strategies Cards.
- Strategy 1: _______________________________
- Strategy 2: _______________________________
- Strategy 3: _______________________________
4. Reminders & Encouragement
Write short reminders or positive statements to help you stay calm.
5. Where I'll Keep This Plan
Where can I place or keep this plan so you remember to use it? (e.g., desk, locker)
Date: ______________ Signature: ______________