Anxiety Armor: Teen Toolkit

Lindsay Wilson

Tier 2

Lesson Plan

Anxiety Armor: Physical Toolkit

Clients will identify common anxiety symptoms and learn practical *physical* coping skills to manage them effectively, fostering greater emotional resilience through body-based techniques.

Anxiety is a prevalent issue among teenagers that can impact academic performance, social interactions, and overall well-being. This lesson provides essential *physical* strategies to help clients navigate anxious feelings, promoting mental health and empowering them with self-regulation tools they can use with their bodies.

Audience

10th Grade Clients (ages 14-16)

Time

60 minutes

Approach

Interactive discussion, guided practice, and creative application of *physical* coping techniques.

Materials

Whiteboard or Chart Paper, Markers, Anxiety Symptoms Warm-Up, Physical Coping Skills Slide Deck, My Physical Anxiety Toolkit Worksheet, Physical Coping Skills Worksheet, and Mindful Breathing Cool-Down

Prep

Review Materials and Set Up Room

15 minutes

Review the entire Anxiety Armor: Physical Toolkit Lesson Plan and all generated materials.
- Prepare whiteboard or chart paper and markers for brainstorming.
- Ensure projector or screen is available for the Physical Coping Skills Slide Deck.
- Print copies of the Anxiety Symptoms Warm-Up for each client.
- Print copies of the My Physical Anxiety Toolkit Worksheet for each client.
- Print copies of the Physical Coping Skills Worksheet for each client.
- Familiarize yourself with the Mindful Breathing Cool-Down instructions and practice if needed.
- Arrange seating for a group discussion, allowing for interaction among clients.

Step 1

Warm-Up: What Does Anxiety Feel Like?

10 minutes

Greet clients and introduce the topic of anxiety in a supportive and non-judgmental way.
- Distribute the Anxiety Symptoms Warm-Up.
- Instruct clients to individually write down or draw how anxiety feels in their body and mind.
- Facilitate a brief, voluntary share-out, writing common themes on the whiteboard/chart paper. Emphasize that these feelings are normal and shared.

Step 2

Introduction to Physical Coping Skills

10 minutes

Transition to the main topic using the Physical Coping Skills Slide Deck (Slide 1-2).
- Define physical coping skills and explain their importance in managing anxiety through body-based techniques.
- Briefly introduce the concept that our bodies can help calm our minds.

Step 3

Exploring Physical Coping Skills

20 minutes

Present various physical coping skills using the Physical Coping Skills Slide Deck (Slide 3 and any additional physical skill slides).
- For each skill, provide a brief explanation and an example.
- Lead a short, guided practice for 2-3 of the physical/mindfulness skills (e.g., deep breathing, progressive muscle relaxation, sensory grounding) as a whole group.
- Distribute the Physical Coping Skills Worksheet and have clients work individually or in pairs to answer the prompts. Circulate and provide support.
- Facilitate a brief discussion to share some of the answers, writing common themes on the whiteboard/chart paper.

Step 4

Building My Physical Anxiety Toolkit

15 minutes

Distribute the My Physical Anxiety Toolkit Worksheet.
- Instruct clients to choose 3-5 physical coping skills from the discussion and slides that they think would be most helpful for them.
- Have them briefly describe how they would use each skill.
- Circulate and provide individual support and suggestions as needed.
- Invite a few volunteers to share one skill they chose and why.

Step 5

Cool-Down: Mindful Breathing Practice

5 minutes

Conclude the session with a guided Mindful Breathing Cool-Down activity.
- Remind clients that practice is key and that their toolkit is a living document they can add to.
- Thank clients for their participation and openness.

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Warm Up

Anxiety Symptoms Warm-Up

Instructions: In the space below, quietly reflect and describe how anxiety feels in your body and mind. You can write words, draw pictures, or use symbols. There are no right or wrong answers, just your own experience.

How does anxiety feel in my body?

How does anxiety feel in my mind?

Slide Deck

Feeling Stressed or Worried?

It's normal to feel anxious sometimes. You're not alone!

Welcome clients. Begin by asking them if they ever feel overwhelmed, worried, or stressed. Explain that today we'll talk about those feelings and how our bodies can help us handle them.

What are Physical Coping Skills?

Tools using your body to manage tough feelings.
Healthy ways to respond to stress and anxiety physically.
Different physical skills work for different people and situations.

Define what physical coping skills are. Emphasize that they are tools that use our bodies to help us feel better when we're anxious or stressed. It's about 'managing the wave' not 'stopping the wave'.

Physical Coping Skills to Try!

Deep Breathing: Calms your nervous system. (e.g., 4-7-8 breathing)
Progressive Muscle Relaxation: Tense and relax different muscle groups from head to toe.
Movement: Walking, stretching, dancing, sports – release tension!
Sensory Grounding: Focus on 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. Reconnect with your surroundings.

Introduce physical coping skills. Explain how connecting with our bodies can calm our minds. Briefly lead a short, guided deep breathing exercise (e.g., 4-7-8 breathing).

Your Personal Physical Toolkit

There's no 'one size fits all' for physical coping.
Experiment to find what works for YOUR body.
Your toolkit can grow and change over time.
Practice makes progress!

Conclude by emphasizing that everyone's physical toolkit will look different and it's about finding what works best for them. Encourage experimentation.

Worksheet

Physical Coping Skills Worksheet

Instructions: Reflect on the physical coping skills we discussed today. Answer the questions below to help you understand and practice these skills.

Questions:

Opening: Based on our discussion, what are some of the physical coping skills that caught your attention? Why?
Personal Experience: Do you already use any physical coping skills when you feel anxious or stressed? What do you do, and how does it help your body?
Brainstorming: Beyond what we've discussed, what are other healthy ways people use their bodies to cope with stress or difficult emotions? List some ideas!
Effectiveness: Do you think certain physical coping skills are better for specific types of anxiety (e.g., rapid heart rate vs. tense muscles)? Why or why not?
Challenges: What might make it difficult to use physical coping skills sometimes? (e.g., feeling too overwhelmed to move, forgetting them, not believing they will work)
Encouragement: How can you encourage yourself to use these physical skills when you need them most?

Reflection:

If you are struggling to think of a physical skill: "What do you do with your body when you feel upset or stressed at home? What helps you physically calm down?"
To deepen understanding: "How does [specific physical coping skill] physically help you calm down? What's happening in your body?"
Connecting to real life: "Can you think of a time when you could have used one of these physical skills? How might it have changed how your body felt?"

Worksheet

My Physical Anxiety Toolkit Worksheet

Instructions: Think about the physical coping skills we discussed today. Choose 3-5 physical skills that you believe would be most helpful for you when you feel anxious or stressed. For each skill, describe it and briefly explain how you would use it.