Session 1 Worksheet: Understanding Anxiety

1. In your own words, what is anxiety?

Write a definition below.

2. Think of a time when you felt anxious.

Draw a picture or write about that situation below.

3. Circle the words from this sentence that match how you feel when you are anxious:

“Anxiety is a feeling of worry or nervousness about what might happen.”

• Anxiety - feeling - worry - nervousness - about - what - might - happen
   
   

4. What physical signs do you notice in your body when you feel anxious?

List at least three.

5. How do your thoughts change or what do you think about when you feel anxious?

Write one or two sentences below.

Session 1 Feeling Cards

Description: A set of emotion cards to help students recognize and categorize feelings that make them worried versus other emotions.

Cards (print and cut apart):

• Anxious
• Nervous
• Scared
• Worried
• Overwhelmed
• Stressed
• Shy
• Insecure
• Excited
• Happy
• Calm
• Relaxed
• Proud
• Curious
• Content
• Confident

Instructions for Use:

1. Give each small group one complete set of cards.
2. Ask students to sort the cards into two piles:
   • “Feelings That Make Me Worried”
   • “Other Feelings”
3. Once sorted, invite each group to share one “worried” feeling and one “other” feeling, describing a time they experienced it.
4. Discuss what physical signs or thoughts come with the “worried” feelings and reinforce that noticing these early can help them use coping skills.

Preparation Tips:

• Print the cards on cardstock for durability.
• Pre-cut and shuffle so each group gets a mixed set.
• Consider laminating for reuse in later sessions or small-group check-ins.

Session 1 Goal-Setting Template

Use this sheet to set a small, specific goal to help you manage your anxiety. Fill in each section below.

1. When I Feel Anxious

Describe a situation or feeling that makes you anxious:

2. My Specific Goal

Write one clear and simple action you will do when you feel anxious (for example, “Take three deep breaths”):

3. Steps to Practice My Goal

List 2–3 steps you will follow to help you remember and use your goal:

1. _______________________________
   
2. _______________________________
   
3. _______________________________
   

4. When Will I Practice?

Choose a time or place to remind yourself to practice your goal (e.g., at school before a test, at home before bedtime):

5. Reflection After Practicing

Did your goal help you feel less anxious?
☐ Yes ☐ Sometimes ☐ No

Tell how it went or what you might change next time:

Date: ________________________ My Signature: ________________________

Session 1 Discussion: Understanding and Sharing Anxiety

Objective

Guide students in talking about what anxiety feels like, reflect on their own experiences, and listen respectfully to peers—all within a safe, supportive environment.

Materials

• Session 1 Worksheet: Understanding Anxiety (optional reference)
• Session 1 Feeling Cards (optional reference)
• A talking piece (e.g., a small ball or symbolic object) to pass around

Discussion Guidelines

1. Respect & Confidentiality – What’s shared here stays here.
2. One Speaker at a Time – Use the talking piece to know whose turn it is.
3. Kind Listening – Listen without interrupting or judging.
4. Share Only What’s Comfortable – It’s okay to pass if you’d rather not speak.

Discussion Questions (approx. 10 minutes total)

1. Defining Anxiety (2–3 minutes)

• Question: “In our lesson we defined anxiety as ‘a feeling of worry or nervousness about what might happen.’ Does anyone have another way to describe what anxiety feels like?”
• Follow-Up Prompts:
  • “What words come to mind?”
  • “Has anyone drawn or written something on their worksheet that could help us add to our definition?”

2. Personal Experiences (3 minutes)

• Question: “Can you think of a time recently when you felt anxious? You can describe it briefly or use an example you drew on your worksheet.”
• Follow-Up Prompts:
  • “What was happening around you?”
  • “Did you notice that feeling in your body right away?”

3. Physical Signs of Anxiety (2 minutes)

• Question: “What physical signs or clues does your body give you when you feel anxious?”
• Follow-Up Prompts:
  • “Hands sweating?”
  • “Heart beating fast?”
  • “Butterflies in your stomach?”

4. Early Coping Ideas (2–3 minutes)

• Question: “What’s one small thing you’ve done before—even if it was just taking a deep breath—that helped you feel a bit calmer?”
• Follow-Up Prompts:
  • “Does anyone use a coping strategy already?”
  • “How did it help, or what would you try next time?”

Teacher’s Notes & Tips

• Encourage quieter students by inviting them gently: “Would you like to share your thought?”
• If conversation stalls, refer back to a quick prompt on the chart paper or a feeling card.
• Reinforce listening skills: praise students who show kind listening or thoughtful questions.
• Keep an eye on students who seem uncomfortable; allow them space to pass without pressure.

Once the discussion wraps up, transition to the Goal-Setting portion by saying:
“Now that we’ve talked about what anxiety feels like and some first ideas to calm ourselves, let’s set a small, specific goal for the next time we feel worried.”

Session 1 Cool-Down: Deep Breaths & One-Word Reflection

1. Guided Deep Breathing (1 minute)

• Sit comfortably with feet flat and hands resting on your lap or belly.
• Inhale slowly through your nose for a count of 4.
  Hold your breath for a count of 2.
  Exhale gently through your mouth for a count of 6.
• Repeat this cycle three times.

2. Exit Reflection (2 minutes)

• Think about how you feel now compared to the beginning of our session.
• Choose one word that best describes your current feeling.

My word: ________________________

Thank you for sharing and for your participation today! Remember you can use this breathing strategy and your personal goal whenever you feel anxious.

Session 2 Worksheet: Anxiety Trigger Mapping

1. My Trigger

Think of a situation, place, or thought that makes you feel anxious. You can write about it or draw a picture below.

2. How My Body Reacts

List at least three physical signs or sensations you notice when this trigger happens.

1. ________________________________________________
   
   
2. ________________________________________________
   
   
3. ________________________________________________
   
   

3. How My Mind Reacts

List two or three thoughts or feelings that go through your mind when you notice this trigger.

• ________________________________________________
  
  
• ________________________________________________
  
  
• ________________________________________________
  
  

4. Choosing a Coping Strategy

Today we practiced deep breathing and grounding exercises. Which strategy will you try next time you notice this trigger? Describe how and when you will use it:

Strategy: __________________________________________
When/Where I will use it: ____________________________

5. Reflection (Optional)

After you try this strategy, write or draw how it felt and whether it helped you feel calmer:

Session 3 Worksheet: Positive Self-Talk Practice

1. My Negative Thought

Write a negative thought you notice when you feel anxious. Draw a face or icon showing how it feels below.

2. Reframe That Thought

Rewrite your negative thought into a positive or balanced statement below.

3. More Reframing Practice

Negative thought 1:

______________________________________________

Rewritten as:

______________________________________________

Negative thought 2:

______________________________________________

Rewritten as:

______________________________________________

Negative thought 3 (optional):

______________________________________________

Rewritten as:

______________________________________________

4. Reflection

Choose one positive statement from above that you will try to use next time you feel worried. Write it below.

Session 3 Reframing Cards

Description: A set of cards featuring common negative self-talk thoughts. Students will work with a partner to reframe each into a more positive or balanced statement.

Cards (print and cut apart):

• “I always mess up.”
• “No one likes me.”
• “I’m not good enough.”
• “I’ll never get this right.”
• “I’m too scared to try.”
• “That was embarrassing.”
• “I can’t do anything right.”
• “I’m a failure.”
• “It’s too hard for me.”
• “What if I get it wrong?”

Instructions for Use:

1. Shuffle cards and place them face-down in the center of the table.
2. In pairs, take turns drawing a card.
3. Read the negative thought aloud.
4. Together, discuss and rewrite it as a positive or balanced self-talk statement (e.g., “I always mess up.” → “Sometimes I make mistakes, and I can learn from them.”).
5. Write your new statement on a sticky note or recording sheet and share it with the class.
6. Invite volunteers to post their positive statements under “Positive Talk” on chart paper.

Preparation Tips:

• Print cards on cardstock and cut apart for durability.
• Laminate cards for reuse in future groups.
• Pre-label chart paper with “Positive Talk” columns to display student work.

Session 3 Self-Talk Goal Template

Use this sheet to set a clear, positive self-talk phrase you’ll use to counter negative thoughts. Fill in each section below.

1. Negative Self-Talk Trigger

Describe a situation or thought that often leads you to say something negative to yourself:

2. My Positive Self-Talk Phrase

Write a short, encouraging phrase you will tell yourself when you notice that negative thought (for example, “I can learn from mistakes”).

3. Steps to Practice My Phrase

List 2–3 steps you’ll take to remember and use your positive phrase:

1. ____________________________________________
   
2. ____________________________________________
   
3. ____________________________________________
   

4. When & Where I Will Use It

Choose a time or place to remind yourself to say your phrase (e.g., before a test, when I feel my heart racing):

5. Reflection After Practicing

Did my positive self-talk help me feel more confident?
☐ Yes ☐ Sometimes ☐ No

How did it feel or what might I change next time?:

Date: ______________________ My Signature: ______________________

Session 4 Worksheet: Building Resilience

1. Describe a Setback

Think of a time when you faced a challenge or setback. Write about what happened or draw a picture below.

2. Initial Reaction

How did you feel and what did you do when this setback happened? List at least two feelings and two actions you took.

3. Growth Mindset Reflection

What could you tell yourself to remember that you can learn and grow from this experience? Write a positive reminder or phrase below.

4. Bounce-Back Ideas

Brainstorm 2–3 strategies you might use to bounce back next time. For example, “Ask a friend for help” or “Practice again tomorrow.”

1. ____________________________________________
   
   
2. ____________________________________________
   
   
3. (optional) ____________________________________________
   
   

5. Planning Next Steps

Choose one of your bounce-back strategies and plan how, when, and where you will use it next time you face a similar challenge.

6. Reflection After Trying

After you use your plan, write or draw how it went. Did it help you feel more resilient? What might you do differently next time?

Session 4 Story Cards

Description: A set of scenario cards illustrating characters facing setbacks and demonstrating growth mindset strategies. Students will work in small groups to discuss each scenario and identify a “bounce-back” strategy.

Cards (print and cut apart):

1. Maria studied hard for a math quiz but still got a low score. She feels like giving up.
2. Jamal’s painting fell off the easel and got smudged right before class. He thinks he’s not an artist.
3. Leah tried out for the soccer team and didn’t make it. She worries she’ll never be good at sports.
4. Carlos forgot his lines during the play and froze on stage. He’s embarrassed and scared to try again.
5. Aisha practiced her piano piece but made mistakes during her recital. She calls herself a failure.
6. Ethan spent hours on a science project but the model broke during presentation. He feels like quitting.
7. Naomi wrote an essay but the teacher gave a lot of corrections. She thinks she’s a bad writer.
8. Luis tripped during a race and finished last. He feels he’ll always lose.

Instructions for Use:

1. Shuffle the cards and place them face-down on the table.
2. In small groups, take turns drawing a scenario card and reading it aloud.
3. Discuss:
   • What happened to the character?
   • What feelings might they have? (e.g., disappointment, embarrassment)
   • What is one growth mindset or resilience strategy they could use to bounce back?
4. Write or draw the bounce-back strategy on a sticky note.
5. Invite each group to post one strategy under “Bounce Back Strategy” on chart paper and briefly explain their choice.

Preparation Tips:

• Print cards on cardstock and cut them apart for durability.
• Laminate cards for reuse in future sessions.
• Pre-label chart paper with columns “Setback” and “Bounce Back Strategy.”

Session 4 Resilience Plan Template

Use this sheet to plan how you will bounce back from a setback. Fill in each section below.

1. Setback

Describe the challenge or setback you want to work on:

2. My Bounce-Back Strategy

Write one clear action you will take to bounce back (e.g., “Ask a teacher for help”):

3. Steps to Practice My Strategy

List 2–3 steps you will follow to remember and use this strategy:

1. ____________________________________________
   
2. ____________________________________________
   
3. ____________________________________________
   

4. When & Where I Will Use It

Choose a time or place to remind yourself to use your strategy:

5. Reflection After Trying

Did my strategy help me bounce back?
☐ Yes ☐ Sometimes ☐ No

What happened and what might I change next time?:

Date: ______________________ My Signature: ______________________

Session 5 Worksheet: Coping Strategy Inventory

1. Strategies I’ve Learned

List five strategies we’ve practiced in this series (for example, deep breathing, grounding, positive self-talk, resilience planning, etc.):

1. ____________________________________________
   
   
2. ____________________________________________
   
   
3. ____________________________________________
   
   
4. ____________________________________________
   
   
5. ____________________________________________
   
   

2. Strategies I Used

Think of 2–3 times you used these strategies outside of our group. For each, write the strategy name, when or where you used it, and how it helped you feel calmer or more confident.

Strategy 1: ________________________________

When/Where: ________________________________

How it helped me: ___________________________

Strategy 2: ________________________________

When/Where: ________________________________

How it helped me: ___________________________

(Optional) Strategy 3: _______________________

When/Where: ________________________________

How it helped me: ___________________________

3. Rate Helpfulness

For each strategy you tried, circle how helpful it was for you:

Strategy 1: ☐ Very helpful ☐ Somewhat helpful ☐ Not helpful

Strategy 2: ☐ Very helpful ☐ Somewhat helpful ☐ Not helpful

Strategy 3 (if used): ☐ Very helpful ☐ Somewhat helpful ☐ Not helpful

4. My Favorite Strategies for My Toolkit

Choose three strategies you want to include in your personal Coping Toolkit. Write each one and why you chose it.

1. Strategy: ________________________________
   
   Why I chose this: ___________________________
   
   
2. Strategy: ________________________________
   
   Why I chose this: ___________________________
   
   
3. Strategy: ________________________________
   
   Why I chose this: ___________________________
   
   

5. Planning Toolkit Use

Pick one of your favorite strategies above. Describe when and where you will remember to use it, and one step you’ll take to remind yourself (for example, setting an alarm, placing a note, asking a friend).

Strategy: ________________________________

When/Where I will use it: ___________________

Reminder step: ____________________________

Thank you for completing your inventory! Use this sheet to guide your Coping Toolkit and remind yourself which skills work best for you.

Session 5 Toolkit Cards

Description: A set of idea cards featuring coping strategies students have learned. Students will choose cards to build a personalized Coping Toolkit.

Cards (print and cut apart):

1. Deep Breathing (4-4-6 counts)
2. 5-4-3-2-1 Grounding (5 things you see…)
3. Positive Self-Talk (“I can learn from this.”)
4. Muscle Relaxation (tighten & release)
5. Mindful Listening (focus on one sound)
6. Guided Imagery (picture a calm place)
7. Gratitude Check (name 3 things you’re thankful for)
8. Movement Break (5 jumping jacks or stretches)
9. Sensory Calm (squeeze a stress ball or fidget)
10. Doodle or Coloring (draw for 2 minutes)
11. Counting Breaths (inhale/exhale counts)
12. Talk to a Friend or Adult (share how you feel)

Instructions for Use:

1. Shuffle the cards and place them face-down in the center of the table.
2. Each student draws 3–5 cards that they feel will help them when they’re anxious.
3. Students transfer the strategies from their cards onto their Coping Toolkit Template, writing why they chose each and how they’ll use it.
4. Encourage decorating each entry with drawings or stickers to make it personal.
5. After finishing, students can share one favorite strategy and its purpose with the group.

Preparation Tips:

• Print cards on cardstock for durability and cut them apart.
• Laminate for reuse.
• Provide small envelopes or folders for students to keep their selected cards as part of their toolkit.

Session 5 Coping Toolkit Template

Use this sheet to assemble your personal Coping Toolkit. Choose 3–5 strategies, add why you selected each, and plan how and when you’ll use them. Decorate with drawings or stickers to make it your own!

My Toolkit Name

Give your toolkit a fun or meaningful name:

Strategy 1

Name of Strategy: ____________________________________________

Why I Chose It:
____________________________________________

____________________________________________

____________________________________________


How & When I Will Use It:
____________________________________________

____________________________________________

____________________________________________

Strategy 2

Name of Strategy: ____________________________________________

Why I Chose It:
____________________________________________

____________________________________________

____________________________________________


How & When I Will Use It:
____________________________________________

____________________________________________

____________________________________________

Strategy 3

Name of Strategy: ____________________________________________

Why I Chose It:
____________________________________________

____________________________________________

____________________________________________


How & When I Will Use It:
____________________________________________

____________________________________________

____________________________________________

Optional: Add more strategies below if you’d like.

Reminder Plan

Choose one way you’ll remind yourself to use your toolkit (for example, a sticky note on your desk, a reminder on your phone, or asking a friend to check in with you):

Keep this Coping Toolkit somewhere you can see it each day. You’ve built a toolbox of skills – go use them whenever you need calm and confidence!