Finding Light Lesson Plan Finding Light
Individual Support Session (Tier 3)
Duration
30 Minutes
Rationale
Structured self-assessment and practical skill-building give participants tools to challenge negative thoughts, reduce distress, and establish sustainable coping routines—fostering resilience and improved mental well-being.
Objective
Equip adults to recognize depression symptoms, practice mindfulness and cognitive techniques, and create a personalized self-care plan to build resilience in a focused 30-minute session.
Prep Checklist
Review all session worksheets
Print assessment, guide, and plan
Ensure quiet, private setting
Set visible timer for pacing
Materials
Depression Self-Assessment
Mindfulness Exercise Guide
Cognitive Restructuring Worksheet
Self-Care Planning Template
Procedure
Time Activity Steps 5m Intro & Assessment • Welcome the participant and explain session goals.
• Distribute Depression Self-Assessment Worksheet.
• Participant completes it honestly; use timer to stay on track.
|
| 5m | Discuss Results |
• Review responses together; highlight key symptoms/patterns.
• Ask: “What stood out to you?” or “What surprised you?”
• Validate their experience and normalize the conversation.
|
| 10m | Practice Strategies |
Mindfulness (5m)
• Lead a brief guided breathing exercise from the Mindfulness Guide.
Cognitive Restructuring (5m)
• Practice reframing one negative thought using the Cognitive Worksheet.
|
| 10m | Self-Care Planning |
• Provide the Self-Care Planning Template.
• Set 2–3 SMART goals (e.g., daily walk, regular journaling).
• Identify support resources and plan a follow-up check-in.
|
Facilitator Note: This session is Tier 3 individual support. If the participant expresses thoughts of self-harm, follow your organization's crisis protocol immediately.
Depression Self Assessment Worksheet Depression Self-Assessment
Reflecting on your experiences over the past two weeks.
Name
Date
For each statement below, circle the number that best describes how often you have been bothered by any of the following problems over the last 2 weeks .
| Symptom | 0
|
1
|
2
|
3
|
| 2. Feeling down, depressed, or hopeless |
0
|
1
|
2
|
3
|
| 3. Trouble falling/staying asleep, or sleeping too much |
0
|
1
|
2
|
3
|
| 4. Feeling tired or having little energy |
0
|
1
|
2
|
3
|
| 5. Poor appetite or overeating |
0
|
1
|
2
|
3
|
| 6. Feeling bad about yourself — or that you are a failure |
0
|
1
|
2
|
3
|
| 7. Trouble concentrating on reading or watching TV |
0
|
1
|
2
|
3
|
| 8. Moving/speaking slowly OR being fidgety/restless |
0
|
1
|
2
|
3
|
| 9. Thoughts that you would be better off dead |
0
|
1
|
2
|
3
|
Reflection Questions
1. Which symptom did you rate highest (most often)? Why do you think this area stood out for you?
2. Did any of your ratings surprise you? Describe what felt unexpected and why.
3. How have these symptoms affected your daily routines (work, sleep, relationships, self-care)?
4. Looking at your responses, what pattern or trigger do you notice that might contribute to these feelings?
5. What is one small step you could take this week to address one of these symptoms? Be specific.
Mindfulness Exercise Guide Mindfulness Exercise Guide
Finding stillness in the present moment.
Duration
5 Minutes
Preparation
• Find a quiet, comfortable space where you won't be disturbed.
• Sit upright with your back straight but relaxed.
• Place hands gently on your lap or knees.
Guided Steps
1
Grounding
Close or soften your eyes. Take two slow, gentle breaths to settle in.
2
Anchor Your Attention
Inhale slowly through your nose for a count of four (1–2–3–4). Notice the cool air entering.
Exhale slowly through your mouth for a count of four (1–2–3–4). Feel the release of tension.
3
Maintain the Cycle
Repeat for 8–10 breaths. If your mind wanders, gently guide your focus back to the breath without judgment.
4
Closing
Take two final deep breaths. Open your eyes and notice how you feel.
Reflection
Sensations observed in the body
How did the mind respond to distractions?
Changes in mood or tension levels
Potential use in daily routine
Cognitive Restructuring Worksheet Cognitive Restructuring
Challenging negative thoughts and building balanced perspectives.
1 Recent Situation
What happened? (Where, when, who was involved?)
2 Automatic Thought
What immediate thought went through your mind?
3. Belief Rating
How much did you believe this thought at the time? (0-100%)
Belief:
____ %
4. Supporting Evidence
List facts or observations that seem to confirm this thought.
5. Challenging Evidence
List facts or observations that contradict this thought.
6 Balanced Alternative Thought
Based on ALL the evidence, write a more realistic and balanced thought.
7. New Belief Rating
____ %
(0 = Not at all, 100 = Completely)
8. Potential Impact
How might this new thought influence your actions or feelings next time?
Self Care Planning Template Self-Care Planning
Mapping your journey toward resilience and well-being.
Name
Date
1 Areas of Focus
Identify three domains you want to work on (e.g., physical health, emotional well-being, social connection).
Focus Area 1
Focus Area 2
Focus Area 3
2 SMART Goal 1
Specific Measurable Achievable Relevant Time-Bound
Specific (What exactly will you do?)
Measurable (How will you know you’ve succeeded?)
Achievable (Is this realistic for you right now?)
Relevant (Why is this important to your well-being?)
Time-Bound (When will you complete this?)
3 SMART Goal 2 (Optional)
Specific Action
Measurement of Success
Is it Achievable?
Why it's Relevant
Timeframe / Deadline
4 Support & Resources
List people, tools, or materials you can use to help reach your goals.
5 Potential Barriers & Solutions
Barrier 1
My Solution
Barrier 2
My Solution
6 Action Steps & Timeline
Step 1
By When?
Step 2
By When?
Step 3
By When?
7 Tracking & Reflection
How will you monitor progress? What will you do if you need to adjust?
Finding Light Facilitator Script Facilitator Script
Finding Light: 30-Minute Individual Support Session
Total Time
30 Minutes
Format
1-on-1 Session
Core Materials
Assessment, Mindfulness Guide, Cognitive Worksheet, Self-Care Template
1
Introduction & Self-Assessment
5 MIN
"Hello and welcome. Today, our goal is to explore practical strategies you can use to manage feelings of depression and build resilience. Over the next 30 minutes, we’ll complete a self-assessment, try a couple of coping techniques, and create a personalized self-care plan."
"To begin, please complete the Depression Self-Assessment Worksheet . This helps us pinpoint which symptoms are most prominent for you right now. You have five minutes—be as honest as possible. There are rating items and reflection questions at the bottom."
Start timer. Give reminders at 2.5m and 1m.
2
Discuss Assessment Results
5 MIN
"Thank you for finishing. Let’s review your responses together. Which symptom did you rate highest? ... What do you think made that area stand out for you? ... Did any of your other ratings surprise you?"
Facilitator Tip: Validate their experience. Use phrases like "That sounds incredibly challenging" or "It's very common to feel that way when..."
3
Practice Coping Strategies
10 MIN
Part A: Mindfulness (5m)
"Let’s try a brief grounding exercise from the Mindfulness Guide. Sit comfortably, close your eyes, and inhale for a count of four... exhale for four... Repeat for eight breaths."
Part B: Cognitive (5m)
"Now, using the Cognitive Restructuring Worksheet, let's identify a recent negative thought. What is the evidence for it? What is the evidence against it? How can we reframe it?"
4
Develop Personal Self-Care Plan
10 MIN
"Finally, let’s create a self-care plan. First, identify three areas of focus—this might be physical health, emotional well-being, or social connection. Which three feel most important right now?"
Guide the participant through the SMART goals section. Ensure their goal is something they can actually start this week . Ask about potential barriers and who they can reach out to for support.
5
Conclusion
2 MIN
"Thank you for your openness today. You’ve practiced two key techniques and built a plan. I encourage you to use these strategies regularly and revisit your plan often. You’ve taken key steps toward managing your mood. Any final questions?"
Finding Light Slide Deck Finding Light
Practical Coping Strategies for Depression
30-Minute Individual Session
Session Objectives
Recognize common symptoms of depression
Practice a brief mindfulness exercise
Reframe thoughts using cognitive restructuring
Create a personalized SMART self-care plan
Why This Matters
"Structured self-assessment and skill-building empower you to challenge negative thoughts, reduce distress, and establish lasting coping routines. This fosters resilience and improves mental well-being."
Materials Needed
Depression Self-Assessment
Mindfulness Guide
Cognitive Worksheet
Self-Care Template
Visible Timer or Clock
Session Agenda
5 Min Introduction & Self-Assessment
5 Min Discuss Assessment Results
10 Min Practice Coping Strategies
10 Min Personal Self-Care Planning
Step One
Self-Assessment
Time
5:00
Complete the Depression Self-Assessment Worksheet .
Be honest and reflective. How have you felt over the past 2 weeks?
Step Two
Mindfulness
Time
5:00
The Goal
Anchor your attention in the present moment to calm the mind and reduce stress.
"If your mind wanders, gently guide your focus back to the breath."
Technique
1 Inhale for 4 counts
2 Exhale for 4 counts
3 Repeat 8–10 times
Step Three
Thought Reframing
Time
5:00
1. Identify
Catch the negative automatic thought.
2. Evidence
List facts for and against the thought.
3. Reframe
Create a balanced alternative.
Step Four
Self-Care Planning
Time
10:00
S
Specific
M
Measurable
A
Achievable
R
Relevant
T
Time-Bound
