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Anxiety Hacks: Chill Out!

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Lesson Plan

Anxiety Hacks: Chill Out!

Students will identify common anxiety triggers and learn at least three practical coping strategies to manage anxious feelings effectively.

Anxiety is a normal human emotion, but when it becomes overwhelming, it can interfere with daily life and learning. Equipping students with effective coping skills helps them build resilience, improve their emotional regulation, and maintain their academic and social well-being.

Audience

8th Grade Female Students (Small Group)

Time

30 minutes

Approach

Interactive discussion, guided practice, and personal reflection.

Materials

Prep

Teacher Preparation

15 minutes

  • Review the Anxiety Hacks Slide Deck and discussion prompts.
    - Print copies of the Coping Skills Worksheet (one per student).
    - Ensure a quiet, comfortable space for the small group.
    - Gather any optional materials like stress balls or fidget toys.

Step 1

Introduction & Hook: What's Worrying You?

5 minutes

  • Begin with a welcoming statement and introduce the topic of anxiety.
    - Ask students to anonymously share (e.g., on a sticky note or quick show of hands) one feeling they associate with stress or worry. Emphasize that it's normal to feel this way sometimes.
    - Introduce the lesson objectives and the idea that we can learn 'hacks' to manage these feelings. (Refer to Anxiety Hacks Slide Deck - Slide 1)

Step 2

Understanding Anxiety: The Body's Alarm

7 minutes

  • Briefly explain what anxiety is in simple terms – the body's natural alarm system.
    - Discuss common physical and emotional signs of anxiety. (Refer to Anxiety Hacks Slide Deck - Slides 2-3)
    - Facilitate a short discussion: 'When do you notice these feelings most?' 'What might trigger them?'

Step 3

Coping Skills Showcase: Your Toolkit

10 minutes

  • Introduce 2-3 practical, quick coping skills. Focus on ones that can be done discreetly.
    - Deep Breathing (4-7-8 method): Guide students through a quick practice.
    - Grounding (5-4-3-2-1 technique): Guide students through identifying 5 things they see, 4 they hear, 3 they feel, 2 they smell, 1 they taste.
    - Positive Self-Talk/Mantra: Brainstorm a few simple, empowering phrases. (Refer to Anxiety Hacks Slide Deck - Slides 4-6)
    - Have students complete the 'My Anxiety Toolkit' section of the Coping Skills Worksheet as you go through each skill.

Step 4

Practice & Personalization

5 minutes

  • Encourage students to pick one skill they want to try this week.
    - Have them jot down how and when they might use it on their Coping Skills Worksheet.
    - Emphasize that practice makes perfect, and not every skill works for everyone.

Step 5

Cool Down: Quick Calm Check-In

3 minutes

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Slide Deck

Anxiety Hacks: Chill Out!

What makes your stomach flutter or your heart race? Let's learn some quick ways to calm down!

Welcome students and set a supportive tone. Ask a low-stakes question to gauge initial feelings about stress or worry without putting anyone on the spot. Emphasize that it's okay to feel anxious sometimes.

What is Anxiety?

  • Your body's alarm system!
  • A feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.

How does it feel?

  • Fast heartbeat
  • Sweaty palms
  • Upset stomach
  • Racing thoughts
  • Feeling on edge

Explain anxiety simply as a natural reaction. Discuss how it feels in our bodies and minds. Encourage students to share (if comfortable) when they notice these feelings.

What Triggers Anxiety?

  • School stress (tests, homework)
  • Social situations
  • Family changes
  • Future worries
  • Overthinking

What are some common triggers for you or people you know?

Continue the discussion on triggers. Validate that many things can cause anxiety and that it's unique to each person.

Coping Skill #1: Deep Breathing

The 4-7-8 Breath

  1. Inhale deeply through your nose for 4 counts.
  2. Hold your breath for 7 counts.
  3. Exhale slowly through your mouth for 8 counts.
  4. Repeat 3-4 times.

Why it works: Slows your heart rate and calms your nervous system.

Introduce the first coping skill: deep breathing. Guide them through the 4-7-8 method. Emphasize practicing it discreetly.

Coping Skill #2: Grounding

The 5-4-3-2-1 Technique

  • 5 things you can SEE: Look around and name 5 objects.
  • 4 things you can HEAR: Listen and name 4 sounds.
  • 3 things you can FEEL: Notice 3 things you can touch or feel (e.g., your clothes, the chair, the air).
  • 2 things you can SMELL: Identify 2 smells (even faint ones).
  • 1 thing you can TASTE: Name 1 thing you can taste (e.g., toothpaste, gum, nothing).

Introduce grounding. Explain its purpose: to bring focus to the present. Guide students through the 5-4-3-2-1 technique.

Coping Skill #3: Positive Self-Talk

Change your thoughts, change your feelings!

  • What you say to yourself matters.
  • Replace anxious thoughts with positive, calming ones.

Examples:

Introduce positive self-talk. Brainstorm a few simple, empowering phrases relevant to their age group. Encourage them to personalize it.

You've Got This!

You now have some new tools for your anxiety toolkit.

Remember to:

  • Practice, practice, practice!
  • Find what works best for YOU.
  • It's okay to ask for help.

Let's do our Quick Calm Check-In!

Conclude the session. Reiterate the importance of finding what works for them. Collect the cool-down slips.

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Worksheet

My Anxiety Toolkit: Chill Out!

Part 1: My Anxiety Story

  1. When do you notice feelings of anxiety or worry?



  2. What does anxiety feel like in your body and mind? (e.g., fast heartbeat, racing thoughts, upset stomach)



  3. What are some common things that trigger your anxiety?





Part 2: Coping Skills Showcase

Let's learn some Anxiety Hacks to help you calm down!

Coping Skill #1: Deep Breathing (The 4-7-8 Breath)

  • How to do it: Inhale for 4, hold for 7, exhale for 8.
  • How it helps: Slows your heart rate and calms your nervous system.
  • My notes/thoughts:


Coping Skill #2: Grounding (The 5-4-3-2-1 Technique)

  • How to do it: Name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste.
  • How it helps: Brings you back to the present moment, away from anxious thoughts.
  • My notes/thoughts:


Coping Skill #3: Positive Self-Talk/Mantra

  • How to do it: Replace anxious thoughts with calming, encouraging phrases.
  • How it helps: Changes your mindset and can reduce stress.
  • My notes/thoughts/My personal mantra:




Part 3: My Plan

  1. Which coping skill are you most likely to try this week?


  2. When and where might you use it?



  3. What is one positive thing you learned today about managing anxiety?



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Cool Down

Quick Calm Cool Down

  1. What is one new coping skill you learned today to help with anxiety?


  2. How did you feel when we practiced the coping skills? (e.g., more relaxed, still a little worried, calm)


  3. On a scale of 1-5, how confident do you feel about trying one of these skills this week? (1 = Not confident, 5 = Very confident)


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