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Anxiety Explorers

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Lesson Plan

Anxiety Explorers Lesson Plan

By the end of this 30-minute lesson, students will identify common signs of anxiety and practice at least two coping strategies to manage anxious feelings effectively.

Building emotional resilience in 7th graders helps them navigate stressors, supports mental well-being, and equips them with lifelong skills to manage anxiety both in and out of school.

Audience

7th Grade Students

Time

30 minutes

Approach

Interactive activities, discussions, and reflective practice.

Materials

Prep

Prepare Materials

10 minutes

Step 1

Introduction to Anxiety

5 minutes

  • Ask students: "What does it feel like when you’re anxious?"
  • Display the Emotion Wheel Handout and identify emotions linked to anxiety.
  • Define anxiety and discuss difference between everyday nerves and overwhelming worry.

Step 2

Recognizing Symptoms

10 minutes

  • Divide students into small groups and hand out Anxiety Symptom Cards.
  • Using the Anxiety Scale Chart, have groups sort symptoms into physical, emotional, and cognitive categories.
  • Invite each group to share one symptom and explain its category placement.

Step 3

Learning Coping Strategies

10 minutes

  • Introduce deep breathing with the Deep Breathing Guide; model inhale/exhale technique.
  • Lead the class in two rounds of guided breathing practice.
  • Brainstorm additional coping strategies as a class and list them on the board.

Step 4

Reflection and Wrap-Up

5 minutes

  • Distribute the Anxiety Explorers Reflection Worksheet.
  • Students complete: “When I feel anxious, I will…” and choose one strategy they’ll try.
  • Invite a few volunteers to share their reflections.
  • Encourage students to practice these strategies during stressful moments.
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Slide Deck

Anxiety Explorers

A 30-minute lesson on identifying and managing anxiety
Grade 7 Emotional Resilience

Welcome students to the Anxiety Explorers lesson. Introduce yourself and explain that today’s focus is understanding anxiety and learning ways to manage it.

Lesson Objectives

• Identify common signs of anxiety
• Practice at least two strategies to manage anxious feelings

Read the objectives aloud and connect them to real-life situations. Emphasize that these skills apply both in and out of school.

What Is Anxiety?

Anxiety is a natural reaction to stress or perceived threats.
Everyday nerves vs. overwhelming worry:
– Nerves help you prepare
– Worry can feel stuck and hard to control

Ask students if they’ve ever felt butterflies in their stomach or racing thoughts. Clarify that these are natural responses.

Emotions Linked to Anxiety

Refer to your Emotion Wheel Handout and identify feelings such as:
• Nervous
• Tense
• Worried
Circle or highlight those that match your experience.

Display the Emotion Wheel Handout. Invite students to point out words that feel familiar when they’re anxious.

Identifying Anxiety Symptoms

In small groups:

  1. Sort the Anxiety Symptom Cards into Physical, Emotional, and Cognitive piles.
  2. Use the Anxiety Scale Chart to rate each symptom’s intensity.

Explain group roles: reader, sorter, and reporter. Ensure each member has a chance to contribute.

Anxiety Scale Chart

A 1–10 scale helps us see how intense a symptom feels:
1–3 Mild 4–6 Moderate 7–10 Extreme
Place each symptom card where you think it belongs.

Point to the chart poster or projected slide. Model placing one symptom at a mid-level on the scale.

Deep Breathing Exercise

Follow the Deep Breathing Guide:

  1. Inhale slowly for 4 seconds
  2. Hold for 2 seconds
  3. Exhale fully for 6 seconds
    Let’s practice two rounds together.

Demonstrate the breathing steps slowly. Encourage students to close their eyes if comfortable.

Other Coping Strategies

Brainstorm additional ways to calm anxiety:
• Talk to a friend or adult
• Write in a journal
• Take a walk or exercise
• Use positive visualization

Invite students to shout out strategies while you record them. Guide them toward healthy choices.

Reflection: Your Coping Plan

Complete the Anxiety Explorers Reflection Worksheet:
“When I feel anxious, I will…”
Choose one strategy you’ll try next time.

Hand out the reflection worksheet. Give students time to think and write. Offer help if someone is stuck.

Wrap-Up & Practice

Keep practicing these strategies when you feel stressed.
Share one coping tool you plan to use this week.

Encourage each volunteer briefly. Reinforce that sharing helps normalize anxiety.

Thank You!

Questions?
Remember: feeling anxious is normal, and you now have tools to help.

Close on a positive note. Remind students they can revisit these techniques anytime.

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Worksheet

Anxiety Explorers Reflection Worksheet

Name: __________________________ Date: ___________

1. Noticing Anxiety

When I feel anxious, the first thing I notice in my body is:



2. Physical Symptom

One physical symptom I have experienced when I felt anxious is:



3. Anxious Thoughts

One thought or worry that often comes to my mind when I’m anxious is:





4. Coping Strategies Review

List two coping strategies we practiced today and explain how each one can help you:

a. Strategy 1: __________________________
How it helps:



b. Strategy 2: __________________________
How it helps:



(Tip: You can revisit the Deep Breathing Guide or look at your Emotion Wheel Handout for ideas.)

5. My Chosen Strategy

Which one of the strategies above will you try next time you feel anxious, and why?






6. Action Plan

Next time I feel anxious, I will…












Keep this worksheet in a safe place. Practice your plan whenever you feel anxious, and remember: you have tools to help you stay calm and in control!

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Worksheet

Emotion Wheel Handout

Use this chart to help you identify and name the emotions you feel. Circle or highlight words that match your experience—especially when you notice anxiety creeping in.

Primary EmotionRelated Feelings
Joyhappy, content, cheerful, playful
Trustsecure, confident, supported, reliable
Fearworried, nervous, anxious, panicked
Surpriseamazed, startled, shocked, curious
Sadnesssad, lonely, disappointed, gloomy
Disgustrepulsed, offended, grossed-out, sickened
Angermad, frustrated, irritated, resentful
Anticipationexcited, hopeful, interested, eager

When you feel anxious, you might notice several Fear-related words—like “worried” or “nervous”—but you could also experience tinges of Sadness or Anger. Use this wheel to pinpoint exactly what you’re feeling and choose a coping strategy that addresses that emotion.

(Keep this handout nearby during our activities or whenever you need to name what you’re feeling.)

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Activity

Anxiety Symptom Sort

Cut out each of the symptom cards below. In your small group:

  1. Sort the cards into Physical, Emotional, and Cognitive piles.
  2. Refer to the Anxiety Scale Chart to rate the intensity of each symptom (1–3 mild, 4–6 moderate, 7–10 extreme).

Symptom Cards (cut along the dashed lines):

  • Racing heart

  • Shortness of breath

  • Sweaty palms

  • Muscle tension

  • Trembling or shaking

  • Dry mouth

  • Stomach ache or nausea

  • Headache

  • Feeling restless or on edge

  • Irritability

  • Feeling overwhelmed

  • Persistent worry

  • Racing thoughts

  • Difficulty concentrating

  • Negative self-talk

Once sorted and rated, choose one symptom from each category and be ready to share:

  • Why did you place it in that category?
  • How intense did it feel on your scale?

This activity will help you recognize different ways anxiety shows up so you can apply the right coping strategy when you need it.

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Reading

Anxiety Scale Chart

Use this 1–10 scale to rate how intense an anxiety symptom feels. When you sort or discuss your Anxiety Symptom Cards, place each card at the number that matches your experience.

Scale (1–10)LabelWhat You Might Notice
1 – 3Mild• Butterflies in your stomach
• Slightly tense but still focused
• Normal nerves before a test or game
4 – 6Moderate• Heart beats faster
• Thoughts race now and then
• Harder to concentrate on classwork
7 – 8Severe• Racing heart and sweating
• Muscle tension or trembling
• Feeling restless, on edge, or irritable
9 – 10Extreme• Shortness of breath or panic
• Overwhelming worry or dread
• Hard to think clearly or continue daily tasks

Tips for Using the Scale:

  • Be honest: there’s no “right” number—just what you feel.
  • Compare across symptoms: some may stay mild while others spike.
  • Refer back: after trying a coping strategy, re-rate to see if your intensity changes.

Keep this chart visible during activities and in moments of worry. It helps you recognize how intense your anxiety is and choose the right tools to manage it.

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Reading

Deep Breathing Guide

Use this guide to calm your body and mind whenever you feel anxious or stressed. Deep breathing helps lower your heart rate, ease muscle tension, and clear racing thoughts.

Benefits of Deep Breathing

  • Slows down your heart rate and breathing
  • Reduces physical tension and relaxes muscles
  • Helps focus your mind and reduce anxious thoughts

How to Practice Deep Breathing

  1. Find a Comfortable Position
    Sit upright in your chair with your feet flat on the floor and your hands resting in your lap. Relax your shoulders.
  2. Breathe In
    Inhale slowly through your nose for a count of 4 seconds. Feel your belly expand as air fills your lungs.
  3. Hold
    Gently hold your breath for 2 seconds, keeping your body relaxed.
  4. Breathe Out
    Exhale fully through your mouth for a count of 6 seconds. Feel your belly deflate as you release all the air.
  5. Repeat
    Complete at least 5 full breath cycles. Notice how your body and mind begin to settle.

Tips for Success

  • Focus on breathing into your diaphragm (belly), not just your chest.
  • Close your eyes if it helps you concentrate on your breath.
  • Practice this technique twice a day or anytime you notice stress creeping in.

When to Use Deep Breathing

  • Before a quiz or test to calm nerves
  • When you start to feel overwhelmed or tense
  • Anytime you need a quick moment of calm during your day
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