Group Agreement Contract

Purpose

We agree to work together to create a safe, supportive space where everyone feels heard, respected, and supported. By signing this contract, we commit to these group norms.

Our Group Norms

1. Value everyone’s voice by listening without interrupting.
2. Speak kindly and use respectful language.
3. Maintain confidentiality: what is shared in this group stays in this group.
4. _______________________________________________
   
   
   
   
   
   
5. _______________________________________________
   
   
   
   
   
   

Confidentiality

Why is confidentiality important to our group?
______________________________________________________________

Accountability

How can we hold each other accountable to these norms?
______________________________________________________________

Signatures

Teacher: ___________________________ Date: _______________________

Student Name: ______________________ Signature: ___________________ Date: _____________

Student Name: ______________________ Signature: ___________________ Date: _____________

Student Name: ______________________ Signature: ___________________ Date: _____________

(Add more lines as needed for each participant.)

Anxiety Awareness Worksheet

Section 1: Defining Anxiety

In your own words, what do you think anxiety means?

Section 2: Physical Signs

List three physical signs or sensations you might feel when you are anxious.

Section 3: Personal Experience

Think about a time you felt anxious. Describe what happened.

Section 4: Body Reactions

How did your body feel during that moment? (List the signs you noticed.)

Section 5: Identifying Emotions

Use the Emotion Wheel Poster to help you identify the emotions you felt. List at least two emotions below.

Worry Journal Template

Date: ____________________ Time: ___________

1. My Trigger

What happened that made me feel worried or anxious?

2. My Thoughts

What thoughts went through my mind in that moment?

3. My Feelings & Body Sensations

How did I feel emotionally? (e.g., scared, nervous, overwhelmed)

Rate your anxiety on a scale of 1 (calm) to 5 (really anxious): ___

4. What I Tried

Which coping strategies did I use? (Choose from Coping Skills Card Deck or list your own.)

5. What Helped?

Did my coping strategy help lower my anxiety? How much did it help?

6. Reflection & Next Steps

• What did I learn about handling this worry?

• If I face it again, what will I do differently?

(Repeat this page each time you use your journal. Keep it somewhere you feel comfortable writing.)

Deep Breathing Guide

Purpose

Deep breathing (diaphragmatic breathing) helps calm your body’s stress response by bringing more oxygen into your lungs and slowing your heart rate. Use this technique whenever you feel anxious, overwhelmed, or before a big test or event.

When to Use

• Before or during a stressful situation (e.g., test anxiety, public speaking)
• When you notice physical signs of anxiety (racing heart, tight chest)
• As part of your daily self-care routine

How to Practice Diaphragmatic Breathing

1. Get Comfortable
   • Sit upright in a chair with feet flat on the floor or lie down on your back.
   • Place one hand on your chest and one hand just below your ribcage on your belly.
2. Inhale Slowly
   • Breathe in deeply through your nose for a count of four.
   • Focus on sending the air down into your belly so the hand on your belly rises while the hand on your chest stays still.
3. Hold Briefly
   • Gently hold your breath for a count of two.
   • Notice how full and calm your body feels.
4. Exhale Fully
   • Breathe out slowly through your mouth for a count of six, making a soft “whoosh” sound.
   • Feel your belly fall as you release the air completely.
5. Repeat
   • Repeat steps 2–4 for 5 full breaths (about 1–2 minutes).
   • As you practice, gradually increase to 8–10 breaths if comfortable.

Tips for Success

• Practice in a quiet, comfortable space at first.
• Close your eyes or soften your gaze to help focus inward.
• Place a small stuffed animal or object on your belly—watch it rise and fall to guide your breathing.
• Practice three times a day or whenever you feel anxious.

Reflection & Personal Notes

• How did your body feel before practicing deep breathing?

• How do you feel after completing 5 breaths?

• When might you use this technique again?

Coping Skills Card Deck

Print, cut along the lines, and shuffle. Each card describes one coping strategy. Draw a card when you feel anxious and give it a try!

Deep Breathing
Category: Mindful
Take 5 slow, deep breaths using the Deep Breathing Guide. Focus on filling your belly with air and exhaling slowly.

5-4-3-2-1 Grounding
Category: Mindful
Notice and name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Body Scan
Category: Mindful
Close your eyes and slowly focus on each part of your body—from your toes up to your head—relaxing muscles as you go.

Positive Visualization
Category: Mindful
Close your eyes and imagine a calm place (e.g., beach, park). Picture details: sights, sounds, smells.

Positive Self-Talk
Category: Mindful
Choose a kind phrase (e.g., “I can handle this,” “I am strong”) and repeat it to yourself 5 times.

Stretch & Reach
Category: Physical
Stand up and stretch your arms overhead, lean side to side, or touch your toes slowly to release tension.

Mindful Walking
Category: Physical
Walk slowly in the room or outside. Notice how your feet feel on the ground with each step.

Dance It Out
Category: Physical
Put on your favorite song and dance freely until you feel more relaxed.

Hand Squeezes
Category: Physical
Hold a soft ball or stuffed animal. Squeeze tightly as you inhale, release as you exhale. Repeat 10 times.

Jumping Jacks
Category: Physical
Do 10–15 jumping jacks to get your energy moving and shake off nervousness.

Share a Feeling
Category: Social
Tell a friend or group member one thing you’re feeling right now and why.

Ask for Help
Category: Social
Find a trusted adult or classmate and ask for support or advice about what’s making you anxious.

Give a Compliment
Category: Social
Notice something positive about someone in the room and share it with them.

Call a Friend
Category: Social
If you’re at home or have phone access, call a friend or family member and talk about something fun.

Cooperative Game
Category: Social
Play a quick group game (e.g., “Rock, Paper, Scissors” tournament) to shift focus and laugh together.

Progress Reflection Sheet

Part 1: Session 7 – Mid-Program Reflection

1. What coping skills have I learned and practiced so far?

1. How have these skills helped me when I feel anxious or worried?

1. What strengths or positive qualities have I noticed in myself during this group?

1. My personal coping goal for the coming week (be specific):

Part 2: Session 8 – Final Reflection

1. Looking back over the 8 weeks, how have I grown in handling my anxiety?

1. Which three coping strategies from the Coping Skills Card Deck are my favorites, and why?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

   1. ---

   1. ---

   1. ---

2. Rate your confidence in using coping skills:
   • At the start of the group: ___ / 5
   • Now, at the end of the group: ___ / 5
3. What is my plan moving forward to keep using these coping strategies?

1. A positive note to myself or encouragement for the future:

Parent Tip Sheet

Supporting Your Child’s Anxiety Awareness and Coping Skills at Home

Understanding What Your Child is Learning

Your child has been exploring anxiety triggers, identifying anxious thoughts, and practicing coping strategies in the Brave Minds group. Your support at home can help these new skills stick and grow.

Tips for Everyday Support

• Validate feelings: Acknowledge your child’s worries (e.g., “It sounds like that felt scary for you.”).
• Encourage routine practice: Set aside 5 minutes each day for breathing or grounding exercises.
• Model calmness: Let your child see you use deep breathing or positive self-talk when you feel stressed.
• Offer choices: Ask which coping skill from the Coping Skills Card Deck they want to try today.
• Celebrate effort: Praise your child for noticing their feelings and using a strategy (even if it’s not perfect!).

Practicing Coping Strategies Together

1. Strategy Our Family Will Try First:
   ____________________________________________
   
   
   
2. Best Time to Practice (e.g., before school, bedtime):
   ____________________________________________
   
   
   
3. How I’ll Remind My Child (e.g., sticky note, calendar):
   ____________________________________________
   
   
   

Observations & Notes

What seems to help your child the most?

Any challenges you notice when they try a coping skill?

Communication Starters

Use open-ended questions to check in:

• “What was your favorite part of Brave Minds today?”
• “When did you notice your heart racing today, and what did you do?”
• “Can you teach me one breathing exercise from your group?”

Additional Resources

• Continue using the Worry Journal Template at home to track triggers and successes.
• Review strategies on the Deep Breathing Guide together.
• For more support, visit Anxiety Canada (https://www.anxietycanada.com) or reach out to your school counselor.