Lesson Plan
Quick Calm Workshop Guide
Participants will learn and practice two quick, evidence-based stress-relief techniques—deep breathing and sensory grounding—and reflect on how to apply them in daily life to manage anxiety.
Daily stressors can escalate into anxiety without accessible coping tools. This workshop equips adults with brief, practical strategies to reduce tension on the spot, improve focus, and cultivate long-term resilience.
Audience
Time
Approach
Materials
Prep
Preparation
10 minutes
Step 1
Introduction and Group Agreements
5 minutes
Step 2
Guided Deep Breathing
10 minutes
Step 3
5-4-3-2-1 Grounding Activity
8 minutes
Step 4
Reflective Journaling
5 minutes
Step 5
Closing and Next Steps
2 minutes
Slide Deck
Breath by Breath: Deep Breathing for Calm
Breathing Basics
Inhale–Hold–Exhale Timing
Guided Demonstration
Group Practice
Reflection and Next Steps
Activity
Journal
