Lesson Plan
Anxiety Armor Lesson Plan
Students will learn to identify what anxiety feels like, recognize personal triggers, and practice two evidence-based coping strategies to manage stress and build emotional resilience.
Helping students understand their anxiety and equipping them with practical tools fosters self-awareness, reduces overwhelm, and supports academic and social success.
Audience
Middle School Students (7th Grade)
Time
30 minutes
Approach
Guided discussion, self-reflection, and hands-on practice.
Materials
Prep
Lesson Preparation
5 minutes
- Review the Personal Triggers Worksheet and familiarize yourself with trigger categories
- Preview the Coping Strategies Cards and select two to highlight
- Queue up the Guided Breathing Audio for smooth playback
- Ensure a private, comfortable space for one-on-one conversation
Step 1
1. Build Rapport & Set the Stage
5 minutes
- Welcome the student and thank them for joining the session
- Share the objective: understanding anxiety and discovering tools to manage it
- Ask an open-ended question about how they’re feeling today to gauge their current state
- Emphasize confidentiality and that there are no wrong answers
Step 2
2. Define Anxiety & Identify Triggers
10 minutes
- Ask the student to describe what anxiety feels like in their body and mind
- Introduce a simple definition: “Anxiety is your body’s way of responding to stress or uncertainty.”
- Distribute the Personal Triggers Worksheet
- Guide them to list 3–5 situations or thoughts that commonly trigger their anxiety
- Discuss each trigger briefly to ensure clarity and validation
Step 3
3. Practice Coping Strategies
10 minutes
- Present the Coping Strategies Cards and explain the evidence behind two selections (e.g., grounding exercise, positive self-talk)
- Model one strategy together: talk through the steps as the student practices
- Play the Guided Breathing Audio and lead the student through a 3-minute breathing exercise
- Ask the student how they felt before, during, and after the practice
Step 4
4. Reflect & Create an Action Plan
5 minutes
- Invite the student to choose one trigger and one coping strategy to try before the next session
- Have them write this pairing on the bottom of their Personal Triggers Worksheet
- Summarize key takeaways and praise their effort and honesty
- Schedule a brief check-in and encourage them to use the strategies when anxiety arises
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Slide Deck
Anxiety Armor
Building resilience & coping skills to manage anxiety.
Welcome the student warmly and introduce the session. Emphasize confidentiality and that there are no wrong answers. Use this slide to build rapport and set the stage for the work ahead.
Session Objectives
• Define what anxiety is
• Identify personal anxiety triggers
• Practice two evidence-based coping strategies
• Create an action plan to use before our next check-in
Read through each objective aloud. Ask the student if they’re curious about any of these points before moving on.
What Is Anxiety?
“Anxiety is your body’s way of responding to stress or uncertainty.”
Common signs:
• Racing thoughts or worry
• Tense muscles or restlessness
• Upset stomach or sweaty palms
Ask the student: “How would you describe anxiety in your body or mind?” Listen, then share this definition.
Identify Your Triggers
Use the Personal Triggers Worksheet to list 3–5 situations or thoughts that commonly make you feel anxious.
Distribute the worksheet. Give the student 2–3 minutes to jot down 3–5 triggers, then discuss each briefly for clarity.
Practice Coping Strategies
From the Coping Strategies Cards:
• Grounding Exercise: Name 5 things you see, 4 you feel, 3 you hear.
• Positive Self-Talk: Replace “I can’t” with “I can try.”
Show the two chosen coping cards. Explain the evidence behind each (e.g., grounding reduces fight-or-flight response). Invite the student to practice one with you.
Play the guided breathing audio. Lead the student through the full 3-minute exercise. Observe posture and offer gentle prompts.
Action Plan & Next Steps
Choose one trigger + one coping strategy to practice. Write your plan on the worksheet and commit to trying it before our next check-in.
Ask the student to choose one trigger and one strategy to try before next time. Have them write it at the bottom of their worksheet. Praise their effort and schedule a quick follow-up.
Worksheet
Personal Triggers Worksheet
1. How does anxiety feel in your body and mind?
Describe physical sensations (e.g., racing heart, tense muscles) and thoughts or feelings you notice when you feel anxious.
2. List 3–5 situations or thoughts that commonly trigger your anxiety
2. ____________________________________________
3. ____________________________________________
4. ____________________________________________
5. ____________________________________________
3. Choose one trigger from your list above. Why do you think this situation or thought makes you feel anxious?
4. Select a coping strategy
From the Coping Strategies Cards, choose one strategy you’d like to try when this trigger arises.
Name of strategy: ____________________________
Why this strategy might help:
5. Action Plan
When you notice this trigger again, how and when will you practice your chosen coping strategy? List specific steps you’ll take to remember and use it before our next check-in.
Activity
Coping Strategies Cards
Use these evidence-based strategies when you feel anxious. Pick one to practice now and keep the others for future use.
1. Grounding Exercise
- Description: Anchor yourself in the present by noticing your surroundings.
• Name 5 things you can see
• Name 4 things you can feel (e.g., your feet on the floor)
• Name 3 things you can hear
• Name 2 things you can smell
• Name 1 thing you can taste - Why it helps: Shifts focus away from anxious thoughts and into your body.
2. Positive Self-Talk
- Description: Turn negative messages into supportive ones.
• Notice an anxious thought (e.g., “I can’t do this.”)
• Reframe it positively (e.g., “I can try my best and learn.”) - Why it helps: Changes your inner dialogue to reduce worry and increase confidence.
3. Guided Breathing
- Description: Follow a simple breathing pattern:
• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Repeat for 3 minutes - Why it helps: Activates your body’s relaxation response and slows a racing heart.
- Listen here: Guided Breathing Audio
4. Progressive Muscle Relaxation
- Description: Tense each muscle group for 5 seconds then release. Move from toes to head:
• Feet & legs
• Abdomen & chest
• Arms & hands
• Shoulders & neck
• Face & jaw - Why it helps: Teaches you to sense and release tension in your body.
5. Visualization
- Description: Close your eyes and imagine a calm, safe place (e.g., a beach, a forest).
• Notice colors, sounds, textures
• Breathe into the feeling of calm - Why it helps: Engages your imagination to divert your mind from stress.
Choose one card to practice today. Keep this deck handy for when anxiety arises.
Script
Guided Breathing Script
Use this word-for-word script to guide your student through a focused 3-minute breathing exercise. Speak calmly, count slowly, and pause clearly.
1. Get Ready (30 seconds)
Teacher: "Let’s get comfortable. Sit up tall in your chair with both feet flat on the floor and your hands resting in your lap. You can close your eyes or keep them softly focused on one spot in front of you."
Teacher: "Today, we’re going to practice a calming breathing exercise together. I’ll guide you through each breath. If your mind wanders, that’s okay—just bring your attention back to my voice. Ready?"
2. Four-Four-Four Breathing (3 minutes)
We’ll do 15 cycles of “4-4-4” breathing. That means: inhale for 4 counts, hold for 4 counts, exhale for 4 counts. I’ll count out loud for you.
Repeat the following 15 times:
Teacher (each cycle):
• "Breathe in: 1… 2… 3… 4…"
• pause (count slowly)
• "Hold: 1… 2… 3… 4…"
• pause (count slowly)
• "Breathe out: 1… 2… 3… 4…"
• pause (count slowly)
(Optional gentle reminder after cycle 5 and 10:)
Teacher: "You’re doing great. Keep breathing just like this."
(After completing 15 cycles, pause for one full breath.)
3. Closing (30 seconds)
Teacher: "Great job. Let’s finish with one final deep breath together. Breathe in… and breathe out."
Teacher: "Notice how your body feels now compared to when we started. You can use this breathing pattern any time you feel stressed or overwhelmed."
Tip for teachers: Keep your voice soft and even. Count at a steady pace (about one number per second). Watch the student’s posture and offer a smile or gentle nod of encouragement.