W12 My Big Emotion: Choose Well Reflection

​Strategies for Big Emotions

By Kiersten Baschnagel

• I can identify emotions that show up in real-life situations.

• I can choose strategies from the Canvas toolkit to regulate my reactions.

• I can reflect on how self-awareness helps me make better choices.

​Learning Intentions

Our Goals

Strategies to Regulate Reactions

Naming a feeling helps your brain calm down and think clearly.

• Say it out loud, write it, or type it: “I feel nervous about presenting.”

• Use specific words: annoyed, overwhelmed, proud, relieved, embarrassed, anxious.

Quick Cue: “Name it → brain calms → choose next step.”

Name It to Tame It

Stop: Pause and notice what’s happening inside you.

Think: Ask, “What’s really going on?” and “What are my choices?”

Choose: Pick a response that matches your values and goals (not just your mood).

Example: “I want to snap back, but I’ll take a breath and choose to walk away.”

Quick Cue: Whisper to yourself, “Pause… choose well.”

Stop → Think → Choose

Strategies to Regulate Reactions

1. Inhale through your nose for 4.

2. Hold for 4.

3. Exhale slowly for 4.

4. Hold for 4. (Repeat 3×)

Use when: your heart is racing, you’re about to present, or after a stressful message.

Quick Cue: “In 4 — hold 4 — out 4 — hold 4.”

Box Breathing 4·4·4·4

Strategies to Regulate Reactions

Make a tiny plan you can use anytime.

• “If I feel angry, then I’ll take 3 breaths and DM my teacher politely.”

• “If I feel anxious before a quiz, then I’ll review notes for 2 minutes and breathe.”

Quick Cue: “If this → then I will ___.”

Pause & Plan (IF–THEN)

Swap unhelpful thoughts for realistic, encouraging ones.

• Instead of: “I can’t do this.” → Try: “This is hard, but I can figure it out step by step.”

• Instead of: “Everyone will laugh.” → Try: “I’m prepared. I’ll do my best.”

Quick Cue: “Talk to yourself like a friend.”

Positive Self-Talk

Strategies to Regulate Reactions

Self-regulation doesn’t mean doing it alone.

Message your teacher with a clear question.

Talk to a trusted adult, counselor, or classmate.

Example: “I’m overwhelmed. Can you help me figure out step one?”

Quick Cue: “Ask early. Ask clearly.”

Ask for Help

Use your body to calm your brain.

• Stand, stretch, refill water, shake out hands, or take a 90-second walk.

• Change the scene: close extra tabs, lower noise, tidy your space.

Quick Cue: “Move for 90 seconds. Then restart.”

Move & Reset

Multiple Choice

Which response best shows “Stop → Think → Choose”?

• Type the first comeback that pops into your head

• Ask friends to pile on in the chat

• Pause, breathe, consider options, then send a calm message or walk away

• Ignore your feelings completely

Multiple Choice

Your heart is racing before a presentation. What should you try first?

• Box Breathing: in 4, hold 4, out 4, hold 4 (repeat 3×)

• Tell yourself “I can’t do this”

• Open more tabs and hope it helps

• Scroll social media to distract yourself

Multiple Choice

Which pair correctly matches a strategy with how to use it?

• Pause & Plan — react fast so you don’t overthink it

• Positive Self-Talk — replace “I can’t” with “I can handle this step by step”

• Ask for Help — wait until it’s too late, then complain

• Name It to Tame It — pretend you’re fine so the feeling goes away

Feel Your "Feels" (emotions)

Everyone experiences big emotions — moments when Joy, Anger, or Anxiety try to take over the controls.

Think about a recent time you felt a strong emotion at home, in class, or with friends.

You’ll reflect on that emotion and decide which strategy could help you regulate and respond in a positive way next time.

Open Ended

You open your group chat and see a rude comment about your project. Your heart pounds, and you feel your face get hot.
Identify what emotion or emotions you are feeling.

Open Ended

You open your group chat and see a rude comment about your project. Your heart pounds, and you feel your face get hot.
Share a strategy and explain how this strategy could help you “Choose Well”.

Open Ended

What is one big emotion you’ve felt recently?

Multiple Select

Which strategy from the Canvas Toolkit do you think could help you regulate this emotion next time?

• Stop → Think → Choose

• Box Breathing 4·4·4·4

• Positive Self-Talk

• Pause & Plan (If–Then)

• Move & Reset

Open Ended

Explain how this strategy could help you “Choose Well” next time.
Use details about what usually happens when you feel that emotion and how your strategy would change your reaction.

Awesome job! You just practiced emotional self-awareness and regulation — two key skills that help you “Choose Well — Oh Yeah!”

Keep these strategies in your back pocket for the next time your emotions try to take over the control panel.

​Wrapping Up