Mood Map WorksheetMood Map Exploring the hills and valleys of our emotions. Name: Date: The Weather Inside Emotions can feel like weather patterns—sometimes sunny, sometimes stormy, and often changing. Read the "Weather Conditions" below and write down what that might feel like for you. Sunny & Calm Feeling energetic, connected, and capable. Overcast Feeling "blah," low energy, or a little disconnected. Rainy/Heavy Feeling sad, slow, or like everything is a lot of work. Stormy Feeling overwhelmed, irritable, or frustrated. Mood Intensity Spectrum Check where you feel like you are today. Then, write one word that describes what's influencing that feeling. Very Low Very High 12345678910 One word description of today's mood: Expanding the Map Sometimes "sad" or "happy" isn't enough. Look at the word bank. Pick three words that you've felt this week and explain a moment when you felt that way. Restless Content Numb Overwhelmed Lonely Peaceful Irritable Vulnerable Disconnected Inspired Word 1... Word 2... Word 3...
Heart Talk Cards Discussion PromptsSmall Group Counseling Tool Heart Talk Cards Prompts for connection, vulnerability, and support. Facilitator Notes Cut these cards out and place them in a jar or face down on a table. These prompts are designed to build safety and encourage students to share their experiences with depressive moods in a supportive environment. Remind students that they have the right to pass on any card. What is something your mood "tells" you about yourself that isn't actually true? HEART TALK On days when your energy is at its lowest, what is one small thing that helps you get through? HEART TALK How do you usually act when you want people to know you're struggling, but don't know how to say it? HEART TALK What is a safe space (physical or in your mind) that you can go to when things feel heavy? HEART TALK Page Break If your depression had a voice, what would it sound like? If your hope had a voice, what would it say back? HEART TALK What is something you're proud of yourself for doing this week, even if it felt difficult? HEART TALK What does "support" look like to you? Is it someone listening, helping with a task, or just sitting near you? HEART TALK If you could write a "No-Reason-Why" pass for yourself, what would it give you permission to do (or not do)? HEART TALK
Coping Quest Script Guidance LessonCoping Quest Script Duration: 30 Minutes Target: Middle School Topic: Coping Strategies Lesson Goal To help students understand that "coping" isn't about making feelings go away, but about managing them so they don't take over. Students will identify "Active" vs. "Avoidant" strategies. Introduction (5 mins) Stand at the front with a clear container of water and some heavy stones. [SAY]: "Imagine your mind is like this container of water. On a normal day, it's clear. But depressive moods can feel like these heavy stones being dropped in. They make the water murky, they displace the space, and they feel like a weight." [SAY]: "Today isn't about figuring out how to never have stones. It's about how to navigate the water even when the stones are there. We call this 'coping.' Not 'fixing,' but 'managing.'" Active vs. Avoidant (10 mins) [SAY]: "There are two main ways we deal with heavy moods. One is **Avoidant**. That's like closing your eyes and pretending the stones aren't there. Maybe that's scrolling on your phone for five hours or sleeping all day. It feels good in the moment, but the stones are still there when you wake up." [SAY]: "The other is **Active**. Active coping means acknowledging the stone is there and doing something to change the environment *around* the stone. This might be talking to a friend, taking a walk, or doing a breathing exercise." Discussion Question: "Can someone give an example of a time they used an avoidant strategy? Why did it feel helpful at first?" The "Box" Technique (10 mins) Instruct students to sit comfortably. [SAY]: "One of the most powerful 'Active' tools is your breath. We're going to try Box Breathing. It signals to your brain that even if you feel sad or heavy, you are safe." [SAY]: "Breathe in for 4... Hold for 4... Breathe out for 4... Hold for 4. Let's do it together." [Guide the class through 3 cycles of breath.] Wrap Up (5 mins) [SAY]: "You have a toolkit in your pocket. Sometimes it's a breath, sometimes it's a song, sometimes it's a person. Your 'quest' this week is to notice when a stone drops in, and try ONE active strategy, even if it's just for one minute." [SAY]: "Next time, we'll talk about how to ask for help when the stones feel too big to move alone." Cloud Lifters Program | Guidance Lesson Series | © 2026
Steady Breath WorksheetSteady Breath Practical tools for when things feel heavy. Name / Period Grounding: 5-4-3-2-1 When your mood makes you feel distant or "stuck" in your head, use your senses to come back to the present moment. Look around the room right now and write down: 5 Things You See 4 Things You Feel 3 Things You Hear 2 Things You Smell 1 Thing You Taste Personal Toolkit What are three "Quick Wins"—small actions that take less than 5 minutes but help shift your energy? (e.g., cold water on face, a specific song, a quick stretch). 1 2 3 Breath Check Draw your own "Box Breath" path here. Start at the bottom left. Use arrows to show the direction and write the word for each side (In, Hold, Out, Hold). Your Breath Map Remember: You don't have to feel perfect to practice being calm.
Bounce Back Poster InfographicClassroom Anchor Chart THE BOUNCE BACK How to navigate tough moods and advocate for yourself. Stay Resilient 1 Check Your Thoughts "Is this thought a fact, or is it my mood talking?" 2 The Power of "Yet" "I don't feel good right now... YET." 3 Small Wins Count Getting to class or eating lunch is a victory. Speak Up Self-Advocacy Scripts: "I'm having a low energy day. I might need a little more time on this task." "I'm feeling overwhelmed. Can we talk about this later when I'm calmer?" "I need some support right now. Who is the best person for me to talk to?" You are more than your mood. Find Support At: The Counseling Office
Grit Guide WorksheetGrit Guide Building your personal resilience blueprint. NAME: DATE: The Reframe Game Depressive moods often use "Global" and "Permanent" language (like *everything* is bad and it will *always* be this way). Try to reframe these thoughts into "Specific" and "Temporary" ones. The Stuck Thought The Reframed Thought "Nothing ever goes right for me." Example: "This one thing went wrong today, but tomorrow is a new start." "I'm always going to feel this way." "I'm just a failure at everything." Advocacy Action Plan Self-advocacy means knowing what you need and asking for it. Choose one school situation where you struggle (e.g., lunch, math class, gym) and write your plan. 1. The Situation: 2. What I Need: 3. Who I Will Ask: 4. My "Advocacy Script" (What I'll actually say): "I'm feeling... and I would like to..." What Matters To Me Even on bad days, your values are still part of you. Circle 3 values that are most important to you, then write one small way you can act on them today. Kindness Creativity Honesty Hard Work Humor Courage Loyalty
Safe Harbor WorksheetUnit 4: Accessing Resources Safe Harbor Mapping out your network of support. My Support Map Me Trusted Adult (School) Trusted Adult (Home) Friend / Peer Community / Hobbies School Resources Fill in the names or locations of these resources at your school so you know where to go. Counseling Office Room # School Nurse Name Safe Zone / Chill Room The Script Sometimes the hardest part is the first sentence. Practice writing what you would say to a trusted adult to start the conversation. "Hey, I was wondering if we could talk about..." Crisis Support Always available. Completely confidential. Call/Text 988 Crisis Text Line HOME to 741741
