Lesson Plan
Calming Toolbox Lesson Plan
Students will identify signs of anxiety and practice three coping strategies—deep breathing, positive self-talk, and grounding—to build a personalized Calming Toolbox.
Middle schoolers often struggle with anxiety; learning concrete coping skills fosters emotional resilience, self-awareness, and healthier stress management habits.
Audience
8th Grade Students
Time
30 minutes
Approach
Guided discussion, modeling, hands-on practice, and reflection.
Prep
Preparation
10 minutes
- Print one copy per student of each handout:
- Review each material to ensure familiarity with instructions
- Arrange seating in a circle to promote open discussion
- Prepare a visible timer or clock to manage activity durations
Step 1
Introduction and Norm Setting
3 minutes
- Welcome students and explain session purpose: building a toolbox to manage anxiety
- Establish group norms: confidentiality, respectful listening, participation encouragement
- Explain how each activity will build coping skills
Step 2
Exploring Anxiety
5 minutes
- Distribute Anxiety Feelings Chart
- Ask students to silently mark physical sensations and emotions they've experienced when anxious
- Invite volunteers to share patterns and common themes
Step 3
Deep Breathing Practice
7 minutes
- Hand out Deep Breathing Guide
- Model deep breathing technique: inhale for 4, hold for 4, exhale for 6
- Lead group through 3 rounds of practice
- Discuss how they felt before and after
Step 4
Positive Self-Talk Activity
7 minutes
- Provide Positive Self-Talk Worksheet
- Review examples of affirmations (e.g., 'I am capable of handling this')
- Allow time for students to write 2–3 personal positive statements
- Invite sharing if comfortable
Step 5
Grounding Exercise
6 minutes
- Distribute Grounding Exercises Handout
- Explain 5-4-3-2-1 grounding technique (identify senses)
- Guide group through one full round
- Encourage noting which grounding method resonated most
Step 6
Reflection and Closing
2 minutes
- Give each student the Calming Toolbox Reflection Sheet
- Ask them to select one strategy to practice during the week
- End with positive reinforcement and remind of next session
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Slide Deck
Welcome to Your Calming Toolbox
• Session Purpose: Build strategies to manage anxiety
• Tier 2 Group Counseling for 8th Grade
• Confidential • Respectful Listening • Participation Encouraged
(3 minutes) Welcome everyone warmly. Introduce yourself and remind students of the session’s purpose: to build a set of tools for managing anxious thoughts and feelings. Emphasize that this is a safe, confidential space.
Group Norms
• Confidentiality: What’s shared here stays here
• Respectful Listening: One person speaks at a time
• Encourage Participation: No wrong answers, only learning
• Kindness: Support each other
(Brief) Review group norms. Encourage students to speak honestly but respect others’ sharing. Explain how following these norms helps everyone feel safe.
Exploring Anxiety
• Take your Anxiety Feelings Chart
• Silently mark physical sensations & emotions you’ve felt
• Notice patterns (e.g., racing heart, tight chest)
• Volunteers share common themes
(5 minutes) Distribute the Anxiety Feelings Chart. Give students quiet time to mark sensations and emotions. Then invite volunteers to share patterns you spot together.
Deep Breathing Exercise
• Grab your Deep Breathing Guide
• Technique: Inhale 4 sec → Hold 4 sec → Exhale 6 sec
• Practice together for 3 rounds
• Reflect: How does your body feel now?
(7 minutes) Hand out the Deep Breathing Guide. Model inhale–hold–exhale. Lead three rounds. Ask students how they felt before vs. after.
Positive Self-Talk
• Use your Positive Self-Talk Worksheet
• Examples: “I am capable,” “I can handle this”
• Write 2–3 affirmations that resonate with you
• Share one if you’d like
(7 minutes) Provide the Positive Self-Talk Worksheet. Review example affirmations. Give time to write 2–3 personal statements. Invite sharing if students are comfortable.
Grounding Technique: 5-4-3-2-1
• Grab your Grounding Exercises Handout
• Identify: 5 things you see
4 things you touch
3 sounds you hear
2 things you smell
1 thing you taste
• Note which step felt most calming
(6 minutes) Distribute Grounding Exercises Handout. Explain the 5-4-3-2-1 technique. Guide students through identifying 5 things they see, 4 they feel, etc.
Reflection & Next Steps
• Use your Reflection Sheet
• Select one strategy to practice this week
• Write: When & how you’ll use it
• Remember: You’ve got tools to help—use them!
(2 minutes) Hand out the Calming Toolbox Reflection Sheet. Ask students to choose one strategy to practice this week and write how they’ll use it. End on a positive note and remind them of follow-up.
Worksheet
Anxiety Feelings Chart
Use this chart to notice and record how your body and mind feel when you experience anxiety. Take your time and write as many sensations and emotions as you can.
Physical Sensations (What do you notice in your body?)
Emotions & Thoughts (What feelings or worries come up?)
Worksheet
Deep Breathing Guide
Use this guide to practice deep breathing, which can help calm anxious feelings. Follow these steps:
- Find a comfortable position, sitting with feet flat or standing.
- Place one hand on your belly and one on your chest.
- Inhale slowly through your nose for 4 counts, feeling your belly rise.
- Hold your breath for 4 counts.
- Exhale completely through your mouth for 6 counts, feeling your belly fall.
Practice Rounds
Round 1
Before practice, rate your anxiety (1–10): __/10
Perform one full breath cycle (Inhale–Hold–Exhale):
Inhale 4s Hold 4s Exhale 6s
After practice, rate your anxiety (1–10): __/10
How did your body feel?
Round 2
Before practice, rate your anxiety (1–10): __/10
Perform one full breath cycle:
Inhale 4s Hold 4s Exhale 6s
After practice, rate your anxiety (1–10): __/10
How did your body feel?
Round 3
Before practice, rate your anxiety (1–10): __/10
Perform one full breath cycle:
Inhale 4s Hold 4s Exhale 6s
After practice, rate your anxiety (1–10): __/10
How did your body feel?
Reflection
What changes did you notice in your body or mind after using deep breathing?
Worksheet
Positive Self-Talk Worksheet
Positive self-talk can help you challenge anxious thoughts and boost your confidence. Use this worksheet to notice negative thoughts, reframe them, see examples of affirmations, and create affirmations you can use when you feel anxious.
1. Notice a Negative Thought
What’s one negative thought you often have when you feel anxious?
2. Reframe into a Positive Statement
How can you turn that negative thought into a kinder, more helpful statement?
3. Positive Affirmation Examples
Here are some examples of affirmations middle schoolers can use:
- “I can handle whatever comes my way.”
- “I learn and grow from my mistakes.”
- “I am a caring friend and people enjoy my company.”
- “I am proud of who I am.”
- “I am capable of solving problems.”
- “My voice and ideas matter.”
4. Write Your Own Affirmations
Write at least three positive statements you can say to yourself:
You can add more if you’d like!
5. Plan to Use Your Affirmations
Describe a situation when you might feel anxious and how you’ll remind yourself to use these statements.
Worksheet
Grounding Exercises Handout
Use this handout to help calm your mind by focusing on your five senses. Follow each step and write down what you notice.
5-4-3-2-1 Grounding Technique
- 5 Things You Can See:
- 4 Things You Can Touch:
- 3 Things You Can Hear:
- 2 Things You Can Smell:
- 1 Thing You Can Taste:
Reflection
Which part of this exercise felt most grounding for you, and why?
When might you use this technique in your daily life? Describe a situation and how you’ll apply it.
Worksheet
Calming Toolbox Reflection Sheet
Use this sheet to reflect on today's session and plan how you'll use your coping strategies during the week.
1. My Favorite Strategy
Which coping strategy felt most helpful to you today (deep breathing, positive self-talk, or grounding)? Why?
2. My Plan to Practice
When and where will you use this strategy? Be specific (e.g., “Before a test”, “When I feel my heart racing”).
3. Reminder System
How will you remind yourself to use this tool during the week? (For example, setting an alarm, placing a note on your locker, telling a friend.)
4. Expected Benefits
What changes or improvements do you hope to notice by using this strategy regularly?
5. Additional Thoughts
Any questions, concerns, or extra ideas you have about managing anxiety?