Lesson Plan

Calm in a Snap Plan

Students will learn two quick self-regulation strategies—deep breathing and a 5-4-3-2-1 grounding technique—to manage stress and strong emotions. By the end, the student will demonstrate each technique and identify when to use them independently.

Adolescents encounter daily stressors that can impact focus, mood, and behavior. Teaching quick self-regulation strategies builds emotional resilience, reduces anxiety, and empowers students to regain calm in real time.

Audience

Time

Approach

Materials

Prep

Prepare Materials and Environment

5 minutes

Step 1

Greeting and Rapport Building

2 minutes

Step 2

Introduce Self-Regulation Concept

2 minutes

Step 3

Teach Breathing Technique

3 minutes

Step 4

Teach Grounding Technique

3 minutes

Step 5

Guided Practice

3 minutes

Step 6

Wrap-Up and Next Steps

2 minutes

Slide Deck

Welcome to "Calm in a Snap"

Greet the student warmly and build rapport. Introduce yourself as their counselor and set a relaxed tone. Explain that today’s 15-minute session will focus on two quick ways to feel calmer when stress pops up.

What Is Self-Regulation?

Explain why self-regulation matters, especially in middle school. Emphasize that these skills help them stay focused in class and feel more in control of big emotions.

Technique #1: Box Breathing

Introduce the breathing technique. Model box breathing yourself first. Count out loud (in your head or on the slide) as you guide the student through four counts in each step.

Technique #2: 5-4-3-2-1 Grounding

Explain each sense category in the 5-4-3-2-1 grounding method. Encourage the student to look around the room and name items out loud as they go.

Guided Practice

Offer a quick scenario (like quiz nerves) and ask the student to choose either breathing or grounding. Observe and coach as they perform the technique.

Wrap-Up & Next Steps

Summarize the two strategies and reinforce independent use. Ask the student to name a real-life situation today when they might try each technique.

Lesson Plan

Calm in a Snap Plan

Audience

Time

Approach

Materials

Prep

Prepare Materials and Environment

Step 1

Greeting and Rapport Building

Step 2

Introduce Self-Regulation Concept

Step 3

Teach Breathing Technique

Step 4

Teach Grounding Technique

Step 5

Guided Practice

Step 6

Wrap-Up and Next Steps

Slide Deck

Welcome to "Calm in a Snap"

What Is Self-Regulation?

Technique #1: Box Breathing

Technique #2: 5-4-3-2-1 Grounding

Guided Practice

Wrap-Up & Next Steps

Worksheet

Reading

Reading

Calm in a Snap

Caleb Woodward