Lesson Plan
Anxiety Toolkit Lesson Plan
Enable an 8th grader to identify personal anxiety triggers and develop a personalized set of coping strategies in a 30-minute one-on-one session.
By pinpointing triggers and practicing go-to calming techniques, students gain self-awareness and concrete tools to manage stress, support emotional well-being, and improve focus.
Audience
8th Grade Individual Student
Time
30 minutes
Approach
Interactive discussion and hands-on toolkit creation.
Materials
- Anxiety Triggers Worksheet, - Coping Strategies Cards Template, - Calm-Down Techniques Handout, - Timer or Clock, and - Pens and Colored Markers
Prep
Prepare Materials and Space
5 minutes
- Print enough copies of the Anxiety Triggers Worksheet and the Coping Strategies Cards Template.
- Gather the Calm-Down Techniques Handout for reference.
- Set up a quiet, comfortable area with a timer or clock visible.
- Arrange pens and colored markers for card decoration.
- Review each material to ensure familiarity with content and flow.
Step 1
Build Rapport and Introduce Session
3 minutes
- Greet the student warmly and confirm they feel comfortable.
- Briefly explain the session’s goal: to recognize what makes them anxious and create tools to help.
- Emphasize confidentiality and that there are no right or wrong answers.
Step 2
Identify Anxiety Triggers
5 minutes
- Hand the student the Anxiety Triggers Worksheet.
- Ask them to list situations, thoughts, or physical sensations that tend to make them feel anxious.
- Prompt gently with examples (e.g., tests, peer interactions, presentations).
- Discuss one or two items in detail to ensure clarity.
Step 3
Explore Coping Strategies
5 minutes
- Introduce the Calm-Down Techniques Handout.
- Review 3–4 strategies (deep breathing, progressive muscle relaxation, visualization).
- Ask the student which techniques resonate most and why.
- Encourage them to select at least two strategies to try today.
Step 4
Practice a Breathing Exercise
5 minutes
- Guide the student through a 3-minute deep breathing practice:
- Inhale slowly for 4 seconds, hold for 2 seconds, exhale for 6 seconds.
- Repeat for 5 cycles, noticing how their body responds.
- Debrief: ask how they felt and which part was most helpful.
Step 5
Design Personalized Coping Cards
7 minutes
- Distribute the Coping Strategies Cards Template.
- Instruct the student to write one trigger on each card’s front and a chosen strategy on the back.
- Decorate cards with markers to make them engaging and memorable.
- Ensure they fill out at least 3–4 cards covering their top triggers.
Step 6
Reflect and Plan Next Steps
5 minutes
- Ask the student to review their new cards and name which they’ll try first.
- Prompt them to set a simple goal (e.g., “Use card when I feel butterflies in my stomach before class”).
- Encourage them to keep their cards accessible and practice strategy daily.
- Close by reinforcing their ability to handle anxiety and praise their effort.
Slide Deck
Anxiety Toolkit
A one-on-one session to help you understand and manage anxiety.
Duration: 30 minutes
Welcome the student and introduce the session. Explain that you’ll be working together to understand anxiety and build tools to manage it.
Session Objectives
- Identify personal anxiety triggers
- Explore effective coping strategies
- Create a personalized coping toolkit
Briefly walk through each objective so the student knows what to expect. Emphasize that this is a safe, supportive space.
Identify Your Triggers
Use the Anxiety Triggers Worksheet to list situations, thoughts, or physical sensations that tend to make you anxious.
Hand out the worksheet and prompt the student: “What kinds of situations or thoughts make you feel anxious?” Offer examples if needed.
Explore Coping Strategies
Review these techniques on the Calm-Down Techniques Handout:
- Deep Breathing
- Progressive Muscle Relaxation
- Visualization
Show the Calm-Down Techniques Handout. Describe each strategy and ask which one feels most helpful to the student.
Breathing Exercise
Let’s practice together:
- Inhale slowly for 4 seconds
- Hold for 2 seconds
- Exhale for 6 seconds
Repeat for 5 cycles and notice how your body responds.
Guide the student step by step through the breathing exercise. Count out each inhale, hold, and exhale. Afterward, ask how they felt.
Design Your Coping Cards
Grab the Coping Strategies Cards Template and:
- Write one trigger on the front
- Write the chosen strategy on the back
- Decorate to make each card personal
Distribute the template and encourage decorating. Circulate to support writing triggers and matching strategies.
Reflect & Plan
Which card will you use first?
Set a simple goal, for example:
“Use this card when I feel butterflies before class.”
Help the student choose which card they’ll use first and guide them in setting a realistic goal.
You’ve Got This!
Remember: managing anxiety is a skill you build.
Keep practicing and use your toolkit every day.
Great work today!
Praise the student’s work and remind them that using these tools regularly will strengthen their ability to manage anxiety.
Worksheet
Anxiety Triggers Worksheet
Instructions: Think about times when you feel worried or nervous. Use this worksheet to identify what makes you anxious and how it shows up.
Part 1: List Your Top Triggers
Write at least four situations, thoughts, or physical sensations that tend to make you feel anxious.
- ________________________________________________________________________
- ________________________________________________________________________
- ________________________________________________________________________
- ________________________________________________________________________
Part 2: Describe Each Trigger
Choose two of the triggers above and answer the questions for each.
Trigger #1: ___________________________
• When does this usually happen?
________________________________________________________________________
• What thoughts go through your mind at that moment?
________________________________________________________________________
• How does your body feel? (e.g., racing heart, sweaty palms)
________________________________________________________________________
• What do you usually do when you feel this way?
________________________________________________________________________
Trigger #2: ___________________________
• When does this usually happen?
________________________________________________________________________
• What thoughts go through your mind at that moment?
________________________________________________________________________
• How does your body feel? (e.g., racing heart, sweaty palms)
________________________________________________________________________
• What do you usually do when you feel this way?
________________________________________________________________________
Part 3: Notice Patterns and Categories
- Which trigger do you experience most often?
________________________________________________________________________ - Do these triggers relate more to:
- External situations (like tests or crowds)
- Internal thoughts (worrying about the future)
- Physical sensations (racing heart, tight chest)
Check all that apply:
[ ] External [ ] Internal [ ] Physical
- How might noticing these patterns help you choose a coping strategy?
________________________________________________________________________
When you’re done, move on to the Coping Strategies Cards Template to begin matching strategies to your top triggers.
Worksheet
Coping Strategies Cards Template
Instructions:
Create a set of coping cards to match your anxiety triggers with effective strategies. For each card:
- Write one trigger on the Front.
- Flip it over and write the chosen coping strategy on the Back.
- Decorate each card to make it personal and easy to spot when you need it.
Use ideas from the Calm-Down Techniques Handout to fill in your strategies.
Card 1
Front (Trigger): ___________________________
Back (Strategy): ___________________________
Card 2
Front (Trigger): ___________________________
Back (Strategy): ___________________________
Card 3
Front (Trigger): ___________________________
Back (Strategy): ___________________________
Card 4
Front (Trigger): ___________________________
Back (Strategy): ___________________________
Feel free to create more cards if you have additional triggers or want to practice extra strategies!
Reading
Calm-Down Techniques Handout
In moments of stress or worry, having simple, go-to strategies can help you feel more in control. Below are five quick techniques you can try anytime you notice anxiety creeping in. Read through each one and pick at least two to practice today.
1. Deep Breathing
Use your breath to calm your nervous system.
- Sit or stand comfortably with your back straight.
- Place one hand on your belly and one on your chest.
- Inhale slowly through your nose for 4 seconds, feeling your belly rise.
- Hold the breath for 2 seconds.
- Exhale gently through your mouth for 6 seconds, feeling your belly fall.
- Repeat 5 times, noticing how your body relaxes.
2. Progressive Muscle Relaxation
Tense and release muscle groups to let go of physical tension.
- Find a quiet spot and sit or lie down comfortably.
- Starting with your feet, tense the muscles for 5 seconds (tighten your toes).
- Release and notice the difference for 10 seconds.
- Move up to your calves, thighs, stomach, hands, arms, shoulders, and face.
- Tense each area, then relax fully before moving on.
3. Guided Visualization
Use your imagination to create a peaceful scene in your mind.
- Close your eyes and take three deep breaths.
- Picture a place where you feel safe and calm (a beach, a forest, a bedroom).
- Engage all your senses: notice the colors, sounds, smells, and textures.
- Spend 1–2 minutes “walking” through this place, relaxing deeper with every breath.
- Open your eyes when you’re ready, carrying that sense of calm with you.
4. 5-4-3-2-1 Grounding Exercise
Anchor yourself in the present moment.
• Look around and name 5 things you can see.
• Notice 4 things you can touch (e.g., your shirt, the chair).
• Listen for 3 things you can hear.
• Identify 2 things you can smell.
• Focus on 1 thing you can taste (maybe the inside of your mouth or a sip of water).
Pause between each sense, taking a breath.
5. Positive Self-Talk
Shift your thoughts to boost confidence and reduce worry.
- Notice the anxious thought (e.g., “I can’t do this”).
- Ask yourself: “Is this thought 100% true?”
- Replace it with a kind, realistic statement such as:
- “I’ve studied and I’ll do my best.”
- “I’ve handled hard things before and I can handle this.”
- Repeat the positive phrase silently or aloud whenever you need a boost.
Use any of these techniques to fill in your cards on the Coping Strategies Cards Template. The more you practice, the more natural they’ll become when you need them most.
Quiz
Anxiety Toolkit Pre-Test
Quiz
Anxiety Toolkit Post-Test