Trigger Identification Worksheet (Session 1)

1. Define Educational Anxiety

In your own words, what does educational anxiety mean to you?

2. Identify Situational Triggers

List three school situations that most often trigger your anxiety. Be as specific as you can.

1. Situation 1: ____________________________________________

1. Situation 2: ____________________________________________

1. Situation 3: ____________________________________________

3. Identify Thought Patterns

When you experience these situations, what thoughts go through your mind? List two or three.

• Thought 1: ____________________________________________

• Thought 2: ____________________________________________

• Thought 3 (optional): ____________________________________

4. Identify Physical Sensations

What physical signs do you notice in your body when you feel anxious at school? List two.

• Sensation 1: ____________________________________________

• Sensation 2: ____________________________________________

5. Rate Your Triggers

For each situation you listed above, circle how often it makes you feel anxious:

Situation 1: Never / Sometimes / Often / Always

Situation 2: Never / Sometimes / Often / Always

Situation 3: Never / Sometimes / Often / Always

6. Most Impactful Trigger

Which of the above triggers affects you the most, and why?

7. Reflection

What is one question or insight you have about your anxiety triggers? (We’ll explore answers in Session 2.)

Warm-Up Prompt Cards

Print and cut these cards. In pairs, students pick one card and discuss the prompt.

• Card 1: What is one thing about school that sometimes makes you feel nervous?

• Card 2: Think of a time you felt really confident in class. What made you feel that way?

• Card 3: Describe a recent test or assignment that caused you stress. What worried you most?

• Card 4: When you feel anxious at school, what’s the first physical sign your body gives you?

• Card 5: Share one thought that goes through your mind when you’re worried about a grade.

• Card 6: How do you usually prepare for a big exam or presentation?

• Card 7: What’s one small thing a teacher or classmate could do to help you feel less anxious?

• Card 8: Think of a coping strategy you’ve tried (e.g., deep breathing, music). Did it help? Why or why not?

• Card 9: Describe a time when you supported a friend who was feeling stressed about school. What did you do?

• Card 10: If you could give one piece of advice to someone feeling anxious about school, what would it be?

Coping Strategy Cards

Print and cut these cards. In pairs or individually, students pick one card and practice the strategy.

• Card 1: Deep Breathing
  Take five slow breaths: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. Repeat until you feel calmer.
  
  
  
• Card 2: Progressive Muscle Relaxation
  Tense each muscle group (feet, legs, arms, shoulders) for 5 seconds, then release and notice the relaxation.
  
  
  
• Card 3: Visualization
  Close your eyes and picture a peaceful place (beach, forest). Focus on details: sights, sounds, smells.
  
  
  
• Card 4: Positive Self-Talk
  Write or say one encouraging phrase (e.g., “I can handle this,” “I am prepared”). Repeat it aloud three times.
  
  
  
• Card 5: 5-4-3-2-1 Grounding
  Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste to bring attention to the present.
  
  
  
• Card 6: Short Walk or Stretch Break
  Stand up, stretch your arms overhead, roll your shoulders, or take a quick walk around the room or hallway.
  
  
  
• Card 7: Journaling
  Write for one minute about what’s on your mind—feelings, worries, or one thing you’re grateful for.
  
  
  
• Card 8: Fidget Tool or Object
  Use a small object (stress ball, fidget spinner) to keep hands busy and channel anxious energy.
  
  
  
• Card 9: Quick Physical Exercise
  Do 10 jumping jacks, 10 squats, or run in place for 30 seconds to release tension.
  
  
  
• Card 10: Talk to a Support Person
  Share one worry with a classmate or teacher and ask for one piece of advice or encouragement.
  
  
  

Strategy Reflection Worksheet (Session 2)

1. Strategy Practiced

Which coping strategy did you and your partner focus on today?

2. Description of Practice

Describe how you practiced this strategy. What steps did you follow?

3. Effectiveness Rating

On a scale of 1 (not helpful) to 5 (very helpful), circle one:

1 / 2 / 3 / 4 / 5

Explain why you chose this rating:

4. Plan for Future Use

When and where will you try this strategy again? Write a specific situation and time.

5. Peer Support

How could a classmate or teacher help you use this strategy when you feel anxious?