Coping Skills Station Rotation

Description: In this rotation, students experience and practice four proven anxiety-reduction techniques in small groups. Each station focuses on a different coping strategy, helping students discover which tools work best for them.

Time: 20 minutes (4–5 minutes per station)
Group Size: 4–5 students per group

Setup (15 min before class)

• Label four stations around the room (1–4) and arrange chairs in a circle at each.
• Print and place at each station the instruction card, handouts or scripts, and any supplies (pens, mats, devices).
• Prepare a visible countdown timer or bell to signal rotations every 4–5 minutes.
• Preassign students to groups of 4–5, or let them self-select.

Materials

• Station 1: Deep Breathing handout with step-by-step instructions and timer
• Station 2: Progressive Muscle Relaxation script and comfortable seating or mats
• Station 3: Guided Mindfulness audio track and device with headphones
• Station 4: Expressive Journaling prompt sheet and pens

Station Details

1. Deep Breathing Techniques
   • Follow the 4-7-8 pattern: inhale for 4 seconds, hold for 7, exhale for 8.
   • Complete 5 cycles, noticing physical changes in your body.
2. Progressive Muscle Relaxation
   • Starting at your feet, tense each muscle group for 5 seconds, then release for 10 seconds.
   • Move upward through calves, thighs, abdomen, arms, shoulders, and face.
3. Guided Mindfulness
   • Listen quietly to the 3-minute mindfulness audio.
   • Focus on breath, body sensations, and letting thoughts pass without judgment.
4. Expressive Journaling
   • Read prompts: “I notice my anxiety when…,” “One small thing I can do to feel calm is…,” “A strength I have is…”
   • Write continuously for 5 minutes without editing.

Instructions for Teachers

1. Welcome students and explain station rotation procedures.
2. Assign groups to starting stations.
3. Start the timer; prompt students to begin working at their station.
4. Signal rotations every 4–5 minutes; groups move clockwise.
5. After the final station, have students return to their seats for a brief debrief:
   • Which strategy felt most effective?
   • When might you use it next?

(After debrief, continue with the Personal Toolkit Builder to help students select and plan their favorite strategies.)

Personal Toolkit Builder

Instructions: Review the coping strategies you practiced at each station. Choose three strategies that felt most effective for you. For each strategy, complete the prompts below to plan when and how you will use it in your daily life.

Strategy 1: ____________________________

1. What I liked about this strategy:

1. When or where I will use it (specific situations):

Strategy 2: ____________________________

1. What I liked about this strategy:

1. When or where I will use it (specific situations):

Strategy 3: ____________________________

1. What I liked about this strategy:

1. When or where I will use it (specific situations):

Reflection Questions

1. What is one sign or trigger that will remind me to use my toolkit?

1. What obstacles might prevent me from using these strategies, and how can I overcome them?

1. Who can support me when I’m feeling anxious, and how will I ask for help?

Keep this toolkit worksheet somewhere you can see it often (locker, phone photo, journal). Remember to revisit and adjust your plan as you discover what works best for you.

Mindful Coloring Exit Ticket

Instructions:

• Color the mandala or design below. As you fill in the shapes, pay attention to your breathing, the movement of your hand, and any thoughts that arise. Let each stroke be a moment of calm.

[Insert mandala or calming pattern here]

Reflection

1. One strategy I plan to use outside of class is:

1. Right now, I feel:

1. A simple reminder I can set for myself (e.g., a note, phone alarm, object) to practice this is:

Thank you for participating. Keep this exit ticket somewhere you can revisit on busy or stressful days to help you stay grounded.