Emotion Cards Exploration

Objective: Students will increase awareness and vocabulary of emotions by identifying and sharing personal experiences related to randomly selected emotion cards.

Time: 10 minutes
Group Size: Whole group
Materials: Emotion Cards Set

Setup: Arrange chairs in a circle with the deck of emotion cards face down in the center.

Instructions:

1. Explain that each card represents an emotion and that sharing personal stories can deepen understanding and empathy.
2. Invite Student 1 to draw the top card, read the emotion silently, and take a moment to recall a recent situation when they felt that way.
3. The student shares their example briefly (1–2 minutes).
4. After sharing, classmates offer an empathic acknowledgment (e.g., “Thank you for sharing,” “I can relate because…”).
5. Pass the deck to the next student and repeat steps 2–4 until time is up or everyone has shared.

Reflection Questions:

• Which emotion was easiest for you to discuss and why?
  
  
  
• Which emotion felt most challenging to talk about and why?
  
  
  
• How did hearing your peers’ experiences change your view of these emotions?
  
  
  
  
  
  

Follow-Up: Keep the Emotion Cards Set accessible for quick check-ins in future sessions or whenever someone needs to identify or express how they’re feeling.

Emotion Sharing Discussion

Purpose: Deepen students’ understanding of emotions by reflecting on the Emotion Identification Worksheet and building empathy through shared experiences.

Discussion Guidelines

• Speak one at a time and listen actively.
• Respect confidentiality: what’s shared in the group stays in the group.
• Use “I” statements to own your feelings (e.g., “I felt…”).
• Offer supportive feedback (e.g., “I appreciate how you…,” “That makes sense because…”).

Discussion Questions

1. Which emotion on the worksheet did you find most challenging to identify, and why?
   
   
   
2. How did pairing a facial expression with a personal example change your awareness of that emotion?
   
   
   
   
   
   
3. Recall a moment when you noticed physical cues of an emotion (heart racing, clenching fists, etc.). How might naming the emotion in that moment help you choose a healthier response?
   
   
   
   
   
   
4. In what types of situations do you think this skill—naming your emotion—will be most useful? Give an example.
   
   
   
   
   
   
5. How did hearing your peers’ examples influence your understanding or acceptance of different emotions?
   
   
   
   
   
   

Potential Follow-Up Activities

• Partner up and role-play a scenario where one student practices naming their emotion and the partner responds with empathy.
• Keep an emotion journal for the next week: note the emotion, physical cues, and context each time you identify a feeling.
• During a future check-in, use the Emotion Cards Set to quickly share how you’re feeling today and why.
• Challenge yourself to pause and name your emotion the next time you feel stressed, then try a breathing or grounding skill to manage it.

Emotion Identification Worksheet

Instructions: Refer to the facial expression chart displayed by your teacher. Complete each section below.

Part 1: Match Facial Expressions to Emotions

Below are Expression Numbers 1–6. From the Emotion Bank, write the correct emotion next to each number.

Emotion Bank: anxious, angry, excited, happy, sad, frustrated

1. Expression #1: ___________________________
   
   
2. Expression #2: ___________________________
   
   
3. Expression #3: ___________________________
   
   
4. Expression #4: ___________________________
   
   
5. Expression #5: ___________________________
   
   
6. Expression #6: ___________________________
   
   

Part 2: Personal Examples of Emotions

Choose three emotions you matched above. For each, write the emotion word and describe a situation when you felt that way.

1. Emotion: ___________________________
   
   Description of the situation when I felt this way:
   
   
   
   
   
   
   
   
   
   
   
   
   
2. Emotion: ___________________________
   
   Description of the situation when I felt this way:
   
   
   
   
   
   
   
   
   
   
   
   
   
3. Emotion: ___________________________
   
   Description of the situation when I felt this way:
   
   
   
   
   
   
   
   
   
   
   
   
   

Part 3: Reflection Questions

1. Which emotion did you find most challenging to identify, and why?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
2. How might naming your emotion in a stressful moment help you choose a healthier response? Give an example.
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

When you have finished, be prepared to discuss your answers with the group. Your reflections will help everyone learn different ways of recognizing and naming emotions.

Breathing Technique Practice Worksheet

Session: Deep Breathing Basics (4-7-8 Technique)
Materials: Unlock Your Emotional Superpower Slide Deck

Part 1: Guided Practice Logs

Complete all three rounds of the 4-7-8 breathing exercise.
Inhale for 4 counts → Hold for 7 counts → Exhale for 8 counts.

Round 1

• Physical sensations before breathing:
  
  
  
  
  
  
  
  
  
  
  
  
• Physical sensations after breathing:
  
  
  
  
  
  
  
  
  
  
  
  

Round 2

• Physical sensations before breathing:
  
  
  
  
  
  
  
  
  
  
  
  
• Physical sensations after breathing:
  
  
  
  
  
  
  
  
  
  
  
  

Round 3

• Physical sensations before breathing:
  
  
  
  
  
  
  
  
  
  
  
  
• Physical sensations after breathing:
  
  
  
  
  
  
  
  
  
  
  
  

Part 2: Reflection Questions

1. Which round felt most calming or had the biggest physical change? Why?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
2. How might you notice the need for this breathing exercise in a stressful moment? Give an example.
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

Part 3: Personal Breathing Plan

List two situations when you might use 4-7-8 breathing. For each, describe how you will remind yourself to pause and practice.

1. Stress Trigger: ___________________________
   Reminder/Plan:
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
2. Stress Trigger: ___________________________
   Reminder/Plan:
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

When you have completed this worksheet, be prepared to share one insight or plan with the group.

Cognitive Reframing Scenarios Handout

Instructions: Using the ABC model (Activating event → Belief → Consequence), work through each scenario below. For each:

1. Identify the unhelpful thought (Belief).
2. Create a more balanced, realistic alternative thought.

Scenario 1: Low Test Score

Activating Event: You studied hard but received a low grade on an important test.

• Unhelpful Thought: ____________________________________________
  
  
• Balanced Thought: ____________________________________________
  
  
  
  
  
  

Scenario 2: Unanswered Text

Activating Event: You text your friend and they don’t reply all day.

• Unhelpful Thought: ____________________________________________
  
  
• Balanced Thought: ____________________________________________
  
  
  
  
  
  

Scenario 3: Group Presentation Anxiety

Activating Event: You have to speak in front of the class next week.

• Unhelpful Thought: ____________________________________________
  
  
• Balanced Thought: ____________________________________________
  
  
  
  
  
  

Scenario 4: Family Conflict

Activating Event: You and your sibling argue and they accuse you of being selfish.

• Unhelpful Thought: ____________________________________________
  
  
• Balanced Thought: ____________________________________________
  
  
  
  
  
  

Reflection Questions

1. Which scenario was most challenging to reframe and why?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
2. How might regular cognitive reframing help you in stressful moments? Give an example.
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
3. When you notice an unhelpful thought, what steps will you take to challenge it?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

Be prepared to share one of your balanced thoughts and explain the impact it could have on your feelings and behaviors.

Grounding Practice Worksheet

Session: Grounding Techniques (5-4-3-2-1 Method)
Materials: Grounding Techniques Visual Aid

Part 1: 5-4-3-2-1 Grounding Exercise Now

Follow the steps below. For each item, take a moment to notice and write it down.

1. 5 Things I Can See:
   1. ___________________________
      
      
      
   2. ___________________________
      
      
      
   3. ___________________________
      
      
      
   4. ___________________________
      
      
      
   5. ___________________________
      
      
      
2. 4 Things I Can Touch:
   1. ___________________________
      
      
      
   2. ___________________________
      
      
      
   3. ___________________________
      
      
      
   4. ___________________________
      
      
      
3. 3 Things I Can Hear:
   1. ___________________________
      
      
      
   2. ___________________________
      
      
      
   3. ___________________________
      
      
      
4. 2 Things I Can Smell:
   1. ___________________________
      
      
      
   2. ___________________________
      
      
      
5. 1 Thing I Can Taste:
   1. ___________________________
      
      
      

Part 2: Planning Future Grounding Practice

Think of two situations when you might feel overwhelmed. For each, decide which step of the 5-4-3-2-1 method you’ll use first and how you’ll remind yourself to try it.

Situation 1 (Trigger): ___________________________

• First Step I’ll Use (see/touch/hear/smell/taste): ___________________________
• Reminder/Plan (e.g., set an alarm, note on phone, ask a friend):
  
  
  
  
  
  
   
   
  Situation 2 (Trigger): ___________________________
• First Step I’ll Use (see/touch/hear/smell/taste): ___________________________
• Reminder/Plan (e.g., set an alarm, note on phone, ask a friend):
  
  
  
  
  
  

Part 3: Reflection Questions

1. What did you notice about your thoughts or feelings during the grounding exercise?
   
   
   
   
   
   
   
   
   
   
   
2. Which sense (sight, touch, hearing, smell, taste) helped you feel most anchored and why?
   
   
   
   
   
   
   
   
   
   
   
3. How will you remind yourself to use grounding the next time you feel stressed or anxious?
   
   
   
   
   
   
   
   
   
   
   

When you’ve completed this worksheet, be prepared to share one insight or plan with the group.

Positive Affirmations Template

Session: Self-Talk & Positive Affirmations
Materials: Unlock Your Emotional Superpower Slide Deck

Part 1: Identify Negative Self-Talk

Write down two examples of negative thoughts you notice in yourself.

Part 2: Reframe into Balanced Statements

Turn each negative thought above into a balanced, supportive affirmation.

1. Affirmation for Thought #1: ____________________________________________
   
   
   
   
   
   
   
   
   
   
   
   
2. Affirmation for Thought #2: ____________________________________________
   
   
   
   
   
   
   
   
   
   
   
   

Part 3: Craft New Personal Affirmations

Create three brand-new positive statements you can say to yourself daily.

Part 4: Daily Practice Plan

Decide two methods you’ll use to remind yourself to practice these affirmations regularly.

• Reminder Strategy 1 (e.g., phone alarm, sticky note):

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• Reminder Strategy 2 (e.g., share with a friend, wallpaper):

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When you have completed this template, be prepared to share one affirmation and your practice plan with the group.

Personal Coping Plan Worksheet

Session: Personalized Coping Plan & Closure
Materials: Unlock Your Emotional Superpower Slide Deck

Part 1: Choose Your Skills

Select three to four emotional regulation skills you’ve learned. Check each one you’ll include in your plan:

• Deep Breathing (4-7-8 Technique)
• Cognitive Reframing (ABC Model)
• Grounding (5-4-3-2-1 Method)
• Positive Self-Talk & Affirmations
• Emotion Identification (Naming Emotions)

Part 2: Map Skills to Real-Life Scenarios

For each skill you selected, describe a specific situation when you might use it and outline a step-by-step plan.

1. Skill: ___________________________

Trigger/Situation: ___________________________

Step-by-Step Plan:

• Step 1: ___________________________
  
• Step 2: ___________________________
  
• Step 3: ___________________________
  
• Step 4 (if needed): ___________________________
  
  
  
  
  
  
  
  
  
  
  

2. Skill: ___________________________

Trigger/Situation: ___________________________

Step-by-Step Plan:

• Step 1: ___________________________
  
• Step 2: ___________________________
  
• Step 3: ___________________________
  
• Step 4 (if needed): ___________________________
  
  
  
  
  
  
  
  
  
  
  

3. Skill (optional): ___________________________

Trigger/Situation: ___________________________

Step-by-Step Plan:

• Step 1: ___________________________
  
• Step 2: ___________________________
  
• Step 3: ___________________________
  
• Step 4 (if needed): ___________________________
  
  
  
  
  
  
  
  
  
  
  

Part 3: Reflection & Next Steps

1. Which part of your coping plan do you feel most confident about, and why?
   

1. Which part seems most challenging, and what support or reminders might help you?
   

1. How will you review and adjust your coping plan as you learn which skills work best for you?
   (e.g., check your plan weekly, ask a friend to remind you, journal your experiences.)
   

When you’ve finished, be prepared to share one part of your plan and explain how you’ll use it to manage stress or strong emotions in the coming week.