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Anxiety Toolkit

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Julie Donovan

Tier 3
For Schools

Lesson Plan

Anxiety Toolkit Lesson Plan

In this 15-minute individual session, the student will recognize their personal anxiety cues and practice two coping strategies—diaphragmatic breathing and positive self-talk—to feel calmer in the moment.

Teaching targeted coping skills empowers the student to interrupt anxious thoughts, build self-efficacy, and reduce distress when faced with stressors, fostering long-term resilience.

Audience

6th Grade

Time

15 minutes

Approach

Guided practice and personalized reflection

Materials

Calm Breathing Guide, Personal Anxiety Checklist, and Mood Thermometer Chart

Prep

Review and Print Materials

5 minutes

  • Print copies of the Calm Breathing Guide, Personal Anxiety Checklist, and Mood Thermometer Chart.
  • Familiarize yourself with each sheet’s content and key talking points.
  • Prepare a quiet, comfortable space free from distractions.
  • Review any prior notes on the student’s typical anxiety triggers and successes.

Step 1

Warm Welcome and Check-In

2 minutes

  • Greet the student by name and invite them to sit comfortably.
  • Ask: “On a scale of 1–10, how are you feeling right now?” using the Mood Thermometer Chart.
  • Acknowledge their response neutrally and set a positive tone.

Step 2

Introduce the Toolkit

3 minutes

  • Explain: “Today we’ll learn simple tools you can use whenever you feel anxious.”
  • Show the Personal Anxiety Checklist and help the student identify one recent moment they felt anxious.
  • Highlight that recognizing early signs is the first step to feeling in control.

Step 3

Practice Diaphragmatic Breathing

4 minutes

  • Hand the student the Calm Breathing Guide.
  • Model one round of 4-count inhale, 4-count hold, 6-count exhale.
  • Guide the student through three full cycles, offering gentle reminders on posture and pace.
  • Check in: “How did that change your body or mind?”

Step 4

Apply Positive Self-Talk

4 minutes

  • Return to the Personal Anxiety Checklist.
  • Ask the student to identify one anxious thought from their list.
  • Model reframing: e.g., “I can’t do this” → “I can try my best and ask for help.”
  • Have the student practice changing their own thought aloud.
  • Praise effort and note any relief they report.

Step 5

Wrap-Up and Next Steps

2 minutes

  • Revisit the Mood Thermometer: “Now, where are you?”
  • Reinforce that both breathing and self-talk are tools they can use anytime.
  • Encourage the student to choose one strategy to practice before the next session.
  • Thank them for their effort and invite any final questions.
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Slide Deck

Anxiety Toolkit

Coping Strategies for Anxiety

• 15-Minute Individual Session
• Grade 6 Student

Welcome the student and introduce today’s session. Explain that they’ll learn two tools to help manage anxiety right away. Mention the session length and what they’ll achieve.

Warm Welcome & Check-In

• Greet by name and get settled
• Rate current feelings (1–10) on the Mood Thermometer Chart

Ask the student to sit comfortably and show the Mood Thermometer Chart. Say: “On a scale of 1–10, how are you feeling right now?” Acknowledge neutrally and praise their honesty.

What is the Anxiety Toolkit?

• Simple tools you can use anytime you feel anxious
• Identify your own cues with the Personal Anxiety Checklist
• Recognizing early signs gives you control

Explain that the toolkit is a set of things they can do when they feel anxious. Show the Personal Anxiety Checklist and help the student pick one recent moment they felt anxious.

Diaphragmatic Breathing

• Use the Calm Breathing Guide

  1. Inhale for 4 counts
  2. Hold for 4 counts
  3. Exhale for 6 counts
    • Practice 3 rounds, notice how your body changes

Hand over the Calm Breathing Guide. Model one cycle: inhale 4 seconds, hold 4, exhale 6. Guide the student through three full rounds, reminding them about posture and pace.

Positive Self-Talk

• Find one anxious thought on the Personal Anxiety Checklist
• Reframe: “I can’t do this” → “I can try my best and ask for help”
• Say your new thought aloud and notice how you feel

Return to the checklist. Ask the student to pick one anxious thought they wrote down. Model reframing and then invite them to practice aloud. Offer praise and notice any relief.

Wrap-Up & Next Steps

• Check your feeling again on the Mood Thermometer Chart
• Choose one strategy to practice before next time
• You now have simple tools to help you feel calmer

Have the student mark their current feeling on the Mood Thermometer again. Reinforce that both tools are theirs to use anywhere, anytime. Thank them and ask if they have any questions.

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Activity

Calm Breathing Guide

Use this simple diaphragmatic breathing exercise to help your body and mind relax.

  1. Get Comfortable
    Sit or stand tall with shoulders relaxed and hands resting gently.
  2. Place Your Hands
    • Right hand on your chest
    • Left hand on your belly (just below your rib cage)
  3. Inhale Slowly (4 seconds)
    Breathe in through your nose for a count of 4. Notice your belly (and left hand) rising like a balloon while your chest stays relatively still.
  4. Hold (4 seconds)
    Keep the air gently in your lungs without tensing your body. Count slowly to four.
  5. Exhale Slowly (6 seconds)
    Breathe out through your mouth for a count of 6. Feel your belly (and left hand) fall as the air leaves your lungs.
  6. Repeat
    Complete three full cycles. After the final exhale, sit quietly for a moment and notice any changes in your body or mind.

Tip: Practice this anytime you feel overwhelmed or need a quick break. Over time, you’ll learn to calm yourself more easily.

lenny
lenny

Activity

Personal Anxiety Checklist

Think of a recent moment when you felt anxious. Use this sheet to notice your cues and thoughts.

  1. My Physical Cues
    List any signs you noticed in your body (e.g., racing heart, sweaty palms):






  1. My Anxious Thoughts
    Write down any worries or thoughts that were in your mind at that moment:






  1. What Triggered My Anxiety?
    Describe the situation, event, or thought that came just before you felt anxious:






Tip: Keep this checklist handy to help you recognize your own anxiety cues quickly and choose the right coping tool.

lenny
lenny

Activity

Mood Thermometer Chart

Use this chart to rate how you feel right now. The higher the number, the more anxious you’re feeling.

Circle or mark one box below:

1 (Very Calm) [ ] 2 [ ] 3 [ ] 4 [ ] 5 [ ] 6 [ ] 7 [ ] 8 [ ] 9 [ ] 10 (Very Anxious)

Tip: Check your number before you begin a coping strategy and again afterward to notice any changes in your feelings.

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lenny