Emotional GPS Lesson Plan Your Emotional GPS
Tier 3 Individual Session • 9th Grade
30 Minutes
Why It Matters
Developing strong emotional self-regulation skills is crucial for navigating the ups and downs of life. This lesson empowers students to understand their internal signals and equip themselves with practical strategies to respond thoughtfully, rather than react impulsively, leading to greater personal well-being and academic success.
Objective
Students will increase emotional self-regulation skills by identifying personal signs of emotional escalation and exploring effective self-regulation tools.
Approach
Interactive discussion, guided self-reflection, and practical application of self-regulation strategies.
Materials Needed
Whiteboard or Projector
Your Emotional GPS Slides
Check Your Gauge Warm-Up
My Escalation Roadmap Activity
Self-Reg Tool Kit Worksheet
One-Word Cool-Down
Preparation
• Review the Slides and practice the instructional script.
• Print student copies of the Warm-Up , Roadmap Activity , and Toolkit Worksheet .
• Prepare the One-Word Check-Out prompt on the projector or board.
• Ensure a quiet, private space for the individual session.
Instructional Roadmap
1
Warm-Up: Check Your Gauge
5 MIN
Goal: Emotional check-in and self-reflection.
Provide the Check Your Gauge Warm-Up .
Student reflects silently on their current emotional "fuel level" and completes the sheet.
Discuss the reading: "Why did you choose that number today?"
2
Intro: Your Emotional GPS
5 MIN
Goal: Introduce the GPS metaphor and internal signals.
Display Slide 1 : Intro the "Emotional GPS" concept.
Explain that our bodies give signals (like a GPS warning of traffic) when emotions escalate.
Display Slide 2 : Facilitate brainstorm—"What physical signs do you notice when stressed/angry?"
3
Activity: My Escalation Roadmap
10 MIN
Goal: Personalize the escalation stages (Early, Mid, Late).
Provide My Escalation Roadmap Activity .
Guide the student through mapping their unique signals.
Emphasize deep reflection: "What happens right before you feel out of control?"
4
Self-Regulation Tools
5 MIN
Goal: Build a practical, personalized toolkit.
Display Slide 3 : Review tool options (breathing, breaks, music, etc.).
Student completes the Tool Kit Worksheet , selecting 2-3 tools.
Relate tools back to the roadmap: "Which tool helps at Stop 1? Stop 2?"
5
Cool-Down: One-Word Check-Out
5 MIN
Goal: Synthesis and session closing.
Display the One-Word Check-Out prompt.
Student shares their word and a brief explanation.
Reinforce the importance of ongoing practice with their "GPS".
Emotional GPS Slides Internal Navigation
Your Emotional GPS
Just like a car's GPS, your body has a way of telling you where you are emotionally.
It gives you signals and warnings, helping you understand your feelings before they get too big.
Unit: Emotional Intelligence Slide 1 of 3
Signs of Escalation
How does your body tell you you're revving up?
Physical
Tight muscles
Fast heartbeat
Clenched jaw
Hot face
Mental
Racing thoughts
Loss of focus
Irritability
Negative talk
Behavioral
Pacing/Fidgeting
Withdrawing
Snapping at others
Avoiding tasks
Teacher Note: Brainstorm personal signs. Encourage a non-judgmental atmosphere.
Your Self-Reg Tool Kit
What can you do when your GPS shows a warning?
Deep Breathing
Slow, mindful, controlled breaths.
Take a Break
Step away, get water, or stretch.
Mindfulness
Focus on senses (5-4-3-2-1 technique).
Movement
Go for a walk or get active.
Talk it Out
Share with a trusted person.
Journaling
Write down thoughts and feelings.
Music / Art
Engage in creative activities.
Positive Self-Talk
Challenge negative thoughts.
Check Your Gauge Warmup Student
Date
Check Your Gauge
Warm-Up Activity
Take a moment to check in with yourself. Imagine you have an emotional gauge, like the fuel gauge in a car. Where are you on the gauge right now? Circle the number that best represents how you are feeling emotionally at this moment.
1
Super Calm
Peaceful, relaxed, happy.
2
A Little Bumpy
Annoyed, tired, or a bit worried.
3
Warning Light
Frustrated, anxious, overwhelmed.
4
Revving Up
Angry, highly stressed, or upset.
5
Overheated
Out of control. Need to pull over!
Briefly explain why you chose that number:
What is one thing you might need right now to help you stay at a good level or move to a calmer one? My Escalation Roadmap Activity Escalation Roadmap
Understanding My Signals
Just like a GPS shows you different stages of a journey, your emotions have stages too! When you start to feel strong emotions like frustration, anxiety, or anger, your body and mind give you signals. Use this map to track your personal signals.
1
Stop 1: Early Warning Signs
What are the very first, subtle signs you notice? (e.g., stomach flutter, sighing more, specific thoughts)
2
Stop 2: Mid-Level Signals
What changes do you notice as the emotion gets stronger? (e.g., jaw clenching, racing thoughts, irritability)
3
Stop 3: High-Level Signals
What are the most intense signs when you are close to losing control? (e.g., yelling, shaking, shutting down)
Reflection Question
Knowing your roadmap, what's one thing you could try to do at Stop 1 to prevent reaching Stop 3?
Self-Reg Tool Kit Worksheet Student Name
Date
My Tool Kit
Emotional Self-Regulation
Responding to My Signals
Now that you know your emotional roadmap, let's build your personal toolkit! These are strategies you can use to help yourself when your emotional gauge starts to climb. Choose 2-3 tools that work best for you .
01
Tool Name
How and when would I use this tool?
(Which 'Stop' on your roadmap? Early, mid, or high-level?)
02
Tool Name
How and when would I use this tool?
(Which 'Stop' on your roadmap? Early, mid, or high-level?)
03
Tool Name
How and when would I use this tool?
(Which 'Stop' on your roadmap? Early, mid, or high-level?)
Bonus Goal
What's one new tool you want to try this week?
One-Word Check-Out Activity Session Closing
One-Word Check-Out
Reflecting on today's journey with your Emotional GPS.
Think about today's lesson...
A new self-regulation tool you learned today
How you feel about understanding your emotions better
One thing you want to remember from today
Choose your one word:
YOUR WORD
"Every journey begins with awareness. Keep tracking your signals."
