Lesson Plan
Anxiety Survival Skills
Students will learn to identify anxiety, understand its common triggers, and practice two coping strategies—deep breathing and grounding—to manage anxious feelings.
Teaching anxiety management equips students with essential self-awareness and resilience skills, promoting emotional regulation, reducing stress in the classroom, and supporting overall well-being.
Audience
6th Grade
Time
30 minutes
Approach
Interactive discussion, guided practice, and reflection
Materials
- Anxiety Self-Reflection Worksheet, - Anxiety Coping Strategies Handout, - Chart Paper, - Markers, and - Timer
Prep
Prepare Lesson Materials
10 minutes
- Print enough copies of Anxiety Self-Reflection Worksheet.
- Print enough copies of Anxiety Coping Strategies Handout.
- Gather chart paper and markers for group brainstorming.
- Set a timer or prepare a stopwatch for timed practice activities.
Step 1
Introduction and Warm-Up
5 minutes
- Greet students and state the lesson objective: identify anxiety, explore causes, and learn calming skills.
- Ask: “What does feeling anxious mean to you?” Invite 2–3 students to share brief examples.
- Record keywords on chart paper under the heading Anxiety Reactions.
- Transition: “Let’s look at what can trigger these feelings.”
Step 2
Explore Anxiety
7 minutes
- Define anxiety: a natural feeling of worry or nervousness that everyone experiences.
- Brainstorm common triggers (e.g., tests, presentations, new situations) and list them on chart paper under What Makes Us Anxious.
- Discuss physical or emotional reactions (butterflies, racing heart, sweaty palms).
- Emphasize: recognizing triggers is the first step to managing anxiety.
Step 3
Teach Coping Strategy: Deep Breathing
8 minutes
- Distribute the Anxiety Coping Strategies Handout and direct students to the Deep Breathing section.
- Demonstrate the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Set the timer for 1 minute and guide the class through three cycles of deep breathing.
- Ask: “How did that feel? When might this help you?” Invite a few responses.
Step 4
Teach Coping Strategy: Grounding Technique
7 minutes
- On the same handout, focus on 5-4-3-2-1 Grounding instructions.
- Explain each step: name 5 things you see, 4 things you can touch, 3 things you hear, 2 you smell, and 1 you taste.
- Lead the class through one full round as a group, prompting students at each step.
- Discuss: “How can focusing on your senses calm anxious thoughts?”
Step 5
Reflection and Closing
3 minutes
- Distribute the Anxiety Self-Reflection Worksheet.
- Prompt students to answer: Which strategy did they find most helpful? When will they use it?
- Allow 2 minutes for individual responses, then have students share one take-away with a partner.
- Reinforce: anxiety is normal, and these strategies are tools to help calm and refocus anytime.
use Lenny to create lessons.
No credit card needed
Slide Deck
Anxiety Survival Skills
A 30-minute Tier 1 lesson for 6th graders on identifying anxiety, understanding triggers, and practicing coping strategies.
Welcome students! Today we’ll explore what anxiety is, what triggers it, and learn two simple strategies to help calm our minds. Use this opening slide to introduce the lesson.
Lesson Objectives
• Identify what anxiety feels like
• Recognize common triggers
• Practice two coping strategies: deep breathing and grounding
Read the objectives aloud. Make sure students understand the three goals for today’s lesson.
What Is Anxiety?
Anxiety is a natural feeling of worry or nervousness that everyone experiences. It can show up in our thoughts and physical sensations.
Ask students: “What do you think anxiety means?” Then share the definition below.
Anxiety Reactions
Common reactions include:
• Butterflies in the stomach
• Racing heart
• Sweaty palms
• Tight chest
• Feeling restless or on edge
Invite 2–3 volunteers to describe how anxiety feels to them. List their words on chart paper under “Anxiety Reactions.”
What Makes Us Anxious?
Examples of triggers:
• Tests and quizzes
• Public speaking or presentations
• New situations (meeting new people)
• Family or friendship worries
• Changes in routine
Brainstorm triggers as a class. Add any additional triggers outside this list to your chart.
Coping Strategy: Deep Breathing
Deep Breathing (4-7-8 Technique):
- Inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
Repeat 3 times to help your body relax.
Distribute the Anxiety Coping Strategies Handout. Introduce the 4-7-8 deep breathing technique.
Deep Breathing Practice
Let’s do it together:
• Inhale…2…3…4
• Hold…2……7
• Exhale…2……8
Repeat two more times.
Set a timer for 1 minute. Lead students through three cycles, counting aloud and modeling slow breaths.
Coping Strategy: Grounding (5-4-3-2-1)
Use your senses to bring focus to the present:
- Name 5 things you see
- Name 4 things you can touch
- Name 3 things you hear
- Name 2 things you smell
- Name 1 thing you taste
Guide students to the grounding section of the handout. Explain each of the five senses steps.
Grounding Practice
I’ll prompt each step:
• 5 things you see…
• 4 things you can touch…
• 3 things you hear…
• 2 things you smell…
• 1 thing you taste…
Lead the class through one full round, pausing after each step so students can respond.
Reflection
Answer on your worksheet:
• Which strategy felt most helpful?
• When might you use it?
Discuss your answers with a partner when you’re finished.
Hand out the Anxiety Self-Reflection Worksheet. Give students time to reflect and then share with a partner.
Closing Thoughts
Anxiety is a normal response to stress. Deep breathing and grounding are tools you can use whenever you need to calm down and refocus. Keep practicing!
Reinforce that anxiety is normal and these tools can be used anytime. Encourage students to practice regularly.
Worksheet
Anxiety Self-Reflection Worksheet
- Think about a time you felt anxious this week. Describe what happened, what triggered your anxiety, and how your body or mind reacted.
- Of the two coping strategies you learned (deep breathing or grounding), which one do you think would help you the most? Explain why you chose this strategy.
- In your own words, write out the step-by-step instructions for the strategy you chose. Make sure it’s clear enough that you could follow it later without looking at your handout.
- When and where will you practice this strategy? How will you remind yourself to use it when you start to feel anxious?
- After planning your strategy, how do you feel now? Has your anxiety changed? Why or why not?
Worksheet
Anxiety Coping Strategies Handout
Deep Breathing (4-7-8 Technique)
Calm your body and mind by following these steps:
- Inhale quietly through your nose for 4 seconds. Imagine filling your belly like a balloon.
- Hold your breath for 7 seconds. Stay calm and steady.
- Exhale slowly through your mouth for 8 seconds. Let all the tension go.
- Repeat this cycle 3 times.
Use the table below to track your breathing cycles:
| Cycle | Inhale (4s) | Hold (7s) | Exhale (8s) | ✔️ Done |
|---|---|---|---|---|
| 1 | [ ] | [ ] | [ ] | [ ] |
| 2 | [ ] | [ ] | [ ] | [ ] |
| 3 | [ ] | [ ] | [ ] | [ ] |
When might you use deep breathing?
______________________________________
Grounding Technique (5-4-3-2-1)
Bring your attention to the present by naming things around you. Fill in each category below:
1) Five things you see:
- ___________________________
2. ___________________________
3. ___________________________
4. ___________________________
5. ___________________________
2) Four things you can touch:
- ___________________________
2. ___________________________
3. ___________________________
4. ___________________________
3) Three things you hear:
- ___________________________
2. ___________________________
3. ___________________________
4) Two things you smell:
- ___________________________
2. ___________________________
5) One thing you taste:
- ___________________________
How did grounding help you feel more present?
______________________________________
Use these strategies anytime you feel anxious. Practice regularly to build confidence in managing stress.