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Anxiety Unplugged

Lesson Plan

Unplugging Anxiety Plan

Students will learn to disconnect from anxiety triggers by identifying internal and external sources of anxiety and practicing effective coping techniques.

This lesson is designed to empower students with practical skills to manage anxiety, fostering emotional resilience and well-being.

Audience

11th Grade Student

Time

30 minutes

Approach

Interactive discussion and guided hands-on activities.

Materials

Unplugging Anxiety Plan, Disconnecting Techniques Slides, and Finding Inner Peace Practice

Prep

Preparation

5 minutes

Step 1

Introduction and Trigger Identification

5 minutes

  • Begin with a brief discussion on what anxiety is and explore common sources of anxiety.
  • Use the Disconnecting Techniques Slides to visually support the discussion.
  • Ask the student to share personal triggers if comfortable, ensuring a supportive environment.

Step 2

Practical Disconnect Techniques

15 minutes

  • Introduce and model practical techniques to disconnect from anxiety (e.g., deep breathing, mindfulness exercises).
  • Guide the student through a hands-on session using the Finding Inner Peace Practice activity.
  • Encourage the student to apply the techniques during moments of anxiety throughout the practice.

Step 3

Reflection and Wrap-Up

10 minutes

  • Facilitate a reflection session where the student can articulate their feelings and insights about the techniques tried.
  • Provide positive reinforcement and discuss how these skills can be used in daily life.
  • Conclude with a brief recap and answer any questions the student may have.
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Slide Deck

Understanding Anxiety

What is anxiety?

  • A response to perceived threats
  • Can manifest both physically and mentally

We all experience anxiety differently.

Introduce the session by highlighting the aim: to disconnect from anxious triggers. Mention that anxiety is both an internal and external experience. Use this slide to set the context.

Identifying Triggers

Common sources of anxiety:

  • Social situations
  • Academic pressure
  • Personal expectations
  • External events

Reflect on which of these might affect you.

Discuss common sources of anxiety. Encourage students to think about and identify their own triggers. Use visual examples if available.

Deep Breathing Exercise

Steps:

  1. Inhale slowly through your nose.
  2. Hold your breath for a few seconds.
  3. Exhale slowly through your mouth.

Practice with me for 1-2 minutes.

Introduce disconnecting techniques using deep breathing. Explain each step clearly and encourage participation.

Mindfulness Techniques

Mindfulness involves:

  • Focusing on the present moment
  • Observing your thoughts without judgment
  • Techniques like meditation, guided imagery, or simply taking mindful walks

Experiment with these strategies to see what works for you.

Discuss mindfulness as a way to center oneself despite anxiety. Include tips on how students can incorporate mindfulness in daily practice.

Wrap-Up & Reflection

Key Takeaways:

  • Understand your anxiety triggers
  • Use deep breathing and mindfulness to disconnect
  • Practice these techniques daily

Questions? Reflections?

Summarize the techniques discussed and invite the student to reflect and ask questions. This final slide serves as a wrap-up and call to action for practicing these techniques regularly.

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Activity

Anxiety Unplugged: Finding Inner Peace Practice

This activity is designed to give you a hands-on experience in managing anxiety through practical techniques. Follow the guided exercises below and reflect on your feelings before and after practicing these techniques.

Part 1: Deep Breathing Exercise

  1. Inhale: Sit comfortably and take a slow, deep breath in through your nose. Count to 4 as you breathe in.





  2. Hold: Hold your breath for 4 seconds.





  3. Exhale: Slowly breathe out through your mouth for 6 seconds.





Repeat this cycle 3-4 times. Pay attention to any changes in your body and mind.

Part 2: Mindfulness Technique

  1. Focus on the Present: Sit in a quiet space. Close your eyes and focus on your breathing. Let your thoughts pass by without engaging with them.





  2. Observing Thoughts: Acknowledge any thoughts or feelings that arise. Label them gently as "thoughts" or "emotions" and allow them to drift away.





  3. Reflect: After 3-5 minutes, slowly open your eyes and take a moment to notice how you feel compared to before.





Reflection Questions

  • How did your body feel during the deep breathing exercise?





  • What thoughts or feelings did you notice during the mindfulness exercise?





  • Did focusing on your breath help you feel more centered? Why or why not?





Feel free to jot down your reflections and discuss them with your teacher at the end of the session.

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