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Balance Break: Finding Calm Amidst the Chaos

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Lesson Plan

Balance Break Lesson Plan

Using a student case study, participants will practice breathing, personalized journaling, positive self‐talk, and mindfulness exercises to self‐regulate stress, reduce anxiety, and boost self‐esteem.

Tailoring techniques to an individual’s experience fosters self‐awareness and empowerment, helping students manage stress, calm anxiety, and build confidence.

Audience

High School Students

Time

45 minutes

Approach

Guided practice, personal reflection, and discussion

Materials

Prep

Review Materials and Customize Case Study

10 minutes

Step 1

Introduction & Case Study

5 minutes

  • Introduce “Alex,” a student feeling overwhelmed by exams and self‐doubt.
  • Ask: “What thoughts or feelings might Alex experience?”
  • Explain today’s focus: self‐regulation, anxiety reduction, and self‐esteem building through tailored practices.

Step 2

Breathing Exercise Practice

8 minutes

  • Distribute the Breathing Exercise Guide.
  • Model the 4-7-8 breathing pattern: inhale 4 sec, hold 7 sec, exhale 8 sec.
  • Guide the class through three cycles.
  • Invite students to notice how this might help Alex and themselves.

Step 3

Personalized Journaling & Self-Talk

8 minutes

  • Hand out the Journaling Prompt Sheet and Self-Esteem Affirmation Worksheet.
  • Spend 5 minutes freewriting responses to prompts like: “What strengths does Alex—and I—have?”
  • Then spend 3 minutes crafting two positive affirmations (e.g., “I am capable,” “I learn from challenges”).

Step 4

Mindfulness Activity

8 minutes

  • Invite students to sit comfortably and close eyes if they wish.
  • Read the Mindfulness Activity Script slowly, guiding a brief body scan and present‐moment focus.
  • Pause between cues and use the timer to pace each stage.

Step 5

Affirmation Sharing

5 minutes

  • In pairs, have students share one affirmation they wrote and explain why it resonates.
  • Encourage peer encouragement and positive feedback.

Step 6

Group Debrief & Reflection

5 minutes

  • Ask volunteers: “Which practice felt most empowering and why?”
  • Discuss when Alex—and they—can use these tools (before tests, during breaks, in daily routines).
  • Highlight how self‐talk supports self‐esteem over time.

Step 7

Closing & Take-Home Commitment

6 minutes

  • Invite each student to choose one technique and two affirmations to practice daily this week.
  • Ask them to note when they’ll practice and expected benefits in a planner.
  • Thank everyone and remind them these tools belong to them whenever stress arises.
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Slide Deck

Balance Break: Finding Calm Amidst the Chaos

Exploring techniques to help "Alex"—and you—maintain mental clarity and calm during busy times.

45-minute session for high school students.

Welcome students. Introduce yourself and the session title. Explain that we’ll follow Alex’s journey through exam stress to learn self-regulation tools.

Today's Agenda & Objectives

• Introduction & Case Study (Meet Alex)
• Breathing Exercise Practice
• Journaling & Positive Self-Talk
• Mindfulness Activity
• Affirmation Sharing & Reflection
• Closing & Take-Home Commitment

By the end, you’ll be able to help Alex—and yourself—self-regulate stress, reduce anxiety, and boost self-esteem.

Outline today’s flow: meet Alex, practice breathing, journaling & self-talk, mindfulness, sharing, reflection, and take-home commitment.

Why Cultivate Calm?

• High school brings academic and social pressures
• Alex feels overwhelmed by exams and self-doubt
• Practicing calm supports focus, clarity, and emotional balance

Highlight Alex’s pressures: looming exams, self-doubt, and performance fears. Emphasize how calm supports focus and resilience.

4-7-8 Breathing Technique

• Inhale quietly through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale completely through the mouth for 8 seconds

This practice helps Alex—and you—activate the parasympathetic system.
For details, see Breathing Exercise Guide.

Explain how the 4-7-8 breathing technique engages the relaxation response for Alex and students.

Let's Practice — 4-7-8 Breathing

• Sit comfortably and close your eyes if you wish
• Inhale 4…2…1
• Hold 7…2…1
• Exhale 8…4…2…1
• Repeat three times, observing changes in stress or tension

Lead three cycles, counting aloud or using a timer. Prompt students to notice shifts in tension or mental clarity.

Journaling & Positive Self-Talk

  1. Grab your Journaling Prompt Sheet and a pen
  2. Freewrite for 5 minutes: “What strengths do Alex—and I—have?”
  3. Use the Self-Esteem Affirmation Worksheet to craft two affirmations (e.g., “I am capable,” “I learn from challenges”)

Introduce the dual journaling + affirmation segment. Show how to use both sheets.

Try These Journaling Prompts

• “What’s one worry Alex—and I—can release right now?”
• “Which personal strength helps Alex—and me—stay grounded?”
• “Describe a moment when Alex—and you—felt confident.”
• “List three qualities you appreciate about yourself.”

Read each prompt; encourage students to connect prompts to Alex’s experience and their own.

Mindfulness & Body Scan

  1. Sit comfortably and close your eyes if you wish
  2. Focus on your natural breath for 1 minute
  3. Slowly bring attention from head to toes, observing sensations

Follow the full script in Mindfulness Activity Script.

Guide the class through a brief body scan. Maintain silence between cues to deepen awareness.

Affirmation Sharing & Reflection

• In pairs, share one affirmation you wrote and explain why it resonates for Alex—and you
• Which technique felt most empowering and why?
• When will you use these tools? (before exams, during breaks)
• How can you build these practices into your routine?

Combine sharing and reflection: each student voices an affirmation and reflects on its impact.

Closing & Take-Home Commitment

• Choose one technique and two affirmations to practice daily this week
• Note when you’ll practice and expected benefits in your planner
• Remember: these tools belong to you whenever stress arises

Thank you for participating!

Encourage commitment: one technique + two affirmations daily. Remind students these tools are always available.

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Activity

Mindful Coloring & Affirmation Activity

Description:
A 10-minute guided exercise combining mindful coloring with self-esteem affirmation writing. Students calm their minds through coloring and then craft a positive statement about themselves inspired by the experience.

Objective:

  • Practice present-moment awareness through coloring.
  • Observe thoughts, feelings, and bodily sensations without judgment.
  • Use the Self-Esteem Affirmation Worksheet to create a personalized affirmation that boosts confidence.

Materials:

Instructions

  1. Setup & Grounding (2 minutes)

    • Distribute coloring sheets and tools.
    • Ask students to place one hand on their chest, one on their belly, take two slow breaths, and notice any tension or ease.

  2. Mindful Coloring Practice (6 minutes)

    • Invite students to color mindfully and with intention.
    • Encourage focus on:
      • The sensation of the coloring tool on paper.
      • The process of choosing and applying each hue.
      • Any arising thoughts or emotions—observe them and let them pass.
    • Gently remind students: if their mind drifts, guide it back to the coloring.

  3. Crafting Your Affirmation (2 minutes)

    • Hand out the Self-Esteem Affirmation Worksheet.
    • Ask students to reflect on something positive they noticed about themselves during the coloring (e.g., patience, creativity, calm).
    • On the worksheet, write one affirmation that captures that strength (e.g., “I am patient,” “I am creative under pressure”).


  4. Pair-Share & Closing (2 minutes)

    • In pairs, students share:
      1. One insight from their mindful coloring.
      2. The affirmation they crafted and why it matters to them.
    • Invite a couple of volunteers to share with the whole group if time allows.

Variations and Extensions

  • Offer different coloring designs to resonate with diverse interests.
  • Extend the coloring portion for deeper immersion.
  • Follow up by having students display their coloring and affirmations on a “Calm Corner” bulletin board.

Follow-Up:
Encourage students to keep extra coloring sheets, coloring tools, and their affirmation worksheet at hand. When stress arises, a brief mindful coloring plus affirmation break can help them reclaim calm and confidence.

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