Big Feelings
100You feel your heart beating fast and your body feels tight before a test.
Mindful deep breathing
100You don’t understand the directions on your assignment.
Self-advocacy / ask for help
100You notice a big feeling starting to grow.
Use coping plan early
100A classmate doesn’t want to play with you.
Name feeling + calm breathing
100Your shoulders feel tight and your fists are clenched.
Stretching or muscle relaxation
200You feel sad for no clear reason and want to put your head down.
Name the feeling + positive self-talk
200Your brain keeps wandering while the teacher is talking.
Mindful breathing + refocus
200You feel stuck and don’t know what to do.
Look at coping choice board
200Someone cuts in front of you in line.
Count to 10 + deep breathing
200Your stomach feels upset when you’re worried.
Slow belly breathing
300You feel overwhelmed and your thoughts won’t slow down.
5-4-3-2-1 grounding
300You make a mistake and feel like giving up.
Positive self-talk
300You’re calm but worried something might go wrong.
Mindfulness check-in
300You feel left out during group work.
Use words to ask to join
300You feel restless and can’t sit still.
Movement break
400You feel disappointed because something didn’t go the way you hoped.
Positive self-talk (“I can handle this”)
400The classroom feels too loud and distracting.
Use break card / quiet space
400You need help but feel nervous asking.
Self-advocacy script
400A peer says something that hurts your feelings.
Positive self-talk + tell a trusted adult
400You feel heavy and want to withdraw.
Name feeling + connection with adult
500You feel upset and don’t know what to do next.
Ask an adult for help.
500You feel tired and frustrated during independent work.
Movement break or stretching
500You handled a tough moment successfully.
Self-praise / reflect on strategy used
500You feel nervous talking to a new student.
Calm breathing + practice what to say
500Your face feels hot and your thoughts feel loud.
Take a break + deep breathing