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Calm & Carry On

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Lesson Plan

Stress Busters Lesson Plan

Students will identify at least two personal stress triggers, practice effective coping strategies, and create a personalized action plan to manage stress in future situations.

Teaching stress-management equips students with healthy coping skills, reduces anxiety, and supports their emotional well-being and academic success.

Audience

7th Grade Students

Time

15 minutes

Approach

Hands-on worksheets, guided discussion, and collaborative planning.

Materials

Prep

Prepare Counseling Session

5 minutes

Step 1

Build Rapport

2 minutes

  • Greet the student warmly and invite them to sit comfortably
  • Ask open-ended questions about their week or current feelings to establish trust

Step 2

Identify Stress Triggers

4 minutes

  • Introduce the Stress Trigger Worksheet
  • Guide the student to list two to three recent situations where they felt stressed
  • Discuss how their body and mind reacted in these scenarios

Step 3

Review Coping Strategies

4 minutes

  • Provide the Coping Strategies Handout
  • Ask the student to choose two strategies they feel comfortable trying
  • Model one quick technique (e.g., deep breathing) and have them practice it once

Step 4

Develop Action Plan

3 minutes

  • Use the Personalized Stress Action Plan Template
  • Collaborate to fill in the student’s chosen triggers, coping strategies, and implementation steps
  • Confirm when and how the student will use their plan

Step 5

Wrap-Up and Next Steps

2 minutes

  • Summarize key takeaways and reaffirm the student’s plan
  • Encourage the student to use the plan and schedule a brief follow-up check-in
  • Praise the student’s efforts and positive steps
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Slide Deck

Stress Busters

A 15-minute one-on-one SEL session to help you identify and manage stress.

Welcome the student warmly. Briefly introduce yourself and explain: “Today, we’ll spend 15 minutes identifying what stresses you out and finding ways you can feel better when stress comes up.” Reassure them this is a private space for them.

Step 1: Build Rapport

• How are you feeling today?
• What’s been on your mind this week?
• Anything you’d like to talk about before we start?

Build trust by asking open-ended questions. For example: “How has your week been so far?” “What’s something on your mind today?” Listen actively and reflect back to show you’re paying attention.

Step 2: Identify Stress Triggers

Use the Stress Trigger Worksheet to:

  1. List 2–3 situations where you felt stressed
  2. Describe how your body reacted (e.g., racing heart, tense muscles)
  3. Note any thoughts or emotions you experienced

Introduce the Stress Trigger Worksheet. Say: “Let’s think about times you’ve felt stressed recently. We’ll jot down what happened and how you felt mentally and physically.” Guide them through two to three examples.

Step 3: Review Coping Strategies

Here are some ways to cope:
• Deep breathing
• Taking short breaks
• Positive self-talk
• Listening to music

Which two would you like to try today?

Hand out the Coping Strategies Handout and explain each option briefly. Encourage the student to pick two that feel doable. Then model deep breathing: “Breathe in for 4 seconds, hold for 2, exhale for 6.” Have them try it once.

Step 4: Develop Your Action Plan

Using the Personalized Stress Action Plan Template:

  1. Stress Triggers:
  2. Coping Strategies:
  3. When & How I’ll Use Them:

Open the Personalized Stress Action Plan Template. Collaborate to fill in:
• Your top triggers
• The two coping strategies you chose
• When and how you’ll use these tools next time stress hits

Step 5: Wrap-Up & Next Steps

• Review your action plan
• Agree on a time for a quick follow-up
• You’ve taken positive steps toward managing stress!

Summarize: “Today you identified your top stress triggers and picked two strategies to try. You’ve created a plan – great job!” Schedule a brief follow-up check-in and praise their effort.

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Worksheet

Stress Trigger Worksheet

Instructions: Think about recent times you felt stressed. For each situation, describe what happened, how your body reacted, and what thoughts or emotions you experienced.

Situation 1:

Describe the situation:






Physical reactions (e.g., racing heart, sweaty palms):











Thoughts and emotions:











Situation 2:

Describe the situation:






Physical reactions:











Thoughts and emotions:











Situation 3:

Describe the situation:






Physical reactions:











Thoughts and emotions:











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Reading

Coping Strategies Handout

Using these strategies can help you feel calmer and more in control when stress arises.

  • Deep Breathing:
    Inhale slowly for 4 seconds, hold for 2, exhale for 6. Repeat 5–10 times.

  • Progressive Muscle Relaxation:
    Tense each muscle group for 5 seconds, then release. Move from your toes up to your head.

  • Guided Imagery:
    Close your eyes and imagine a peaceful place (e.g., a beach or forest). Focus on the details for 1–2 minutes.

  • Positive Self-Talk:
    Turn negative thoughts into encouraging statements (e.g., “I can handle this,” “I’ve done hard things before”).

  • Taking a Break:
    Step away from the stressor for a short walk, stretch, or get some water.

  • Journaling:
    Write down your thoughts and feelings to organize them and let them out.

  • Listening to Music:
    Play a favorite song or a calming playlist to shift your mood.

Choose two strategies to try next time you feel stressed:





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Worksheet

Personalized Stress Action Plan Template

Name: ________________________ Date: ___________

1. My Top Stress Triggers:










2. Coping Strategies I Will Use (choose two):










3. When & How I Will Use These Strategies:










4. Who Can I Ask for Help or Support?










5. Follow-Up Check-In Date/Time:




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Calm & Carry On • Lenny Learning