Lesson Plan
Chill Out! Stress Less
Students will be able to identify personal stressors and recognize physical and emotional signs of stress. Students will learn and practice at least three healthy coping mechanisms for stress. Students will develop a personal stress-management plan.
Stress is a universal experience that can significantly impact a student's well-being, academic performance, and social interactions. Learning to manage stress effectively is a crucial life skill that empowers students to navigate challenges, build resilience, and maintain a healthier mental and emotional state throughout their lives.
Audience
High School Students
Time
45 minutes
Approach
Interactive discussion, practical exercises, and personal reflection.
Materials
Whiteboard or projector, Markers or pens, Chill Out! Slide Deck, Stress-Busting Brainstorm Worksheet, My Stress Less Plan Journal, and Stress Less Script
Prep
Teacher Preparation
15 minutes
- Review the Chill Out! Slide Deck and familiarize yourself with the content.
* Print copies of the Stress-Busting Brainstorm Worksheet (one per student).
* Print copies of the My Stress Less Plan Journal (one per student).
* Review the Stress Less Script to guide the lesson.
* Ensure whiteboard or projector is ready for use.
* (Optional) Prepare a calming instrumental music playlist to play during independent work.
Step 1
Warm-Up: What's Bugging You?
5 minutes
- Begin the lesson by asking students to think about things that make them feel stressed or anxious.
* On the whiteboard or projector, create a word cloud or list of their responses.
* Briefly discuss common themes. (Refer to Chill Out! Slide Deck - Slide 1-2, Stress Less Script - Warm-Up Section)
Step 2
Understanding Stress
10 minutes
- Use the Chill Out! Slide Deck (Slides 3-5) to define stress, differentiate between good and bad stress, and discuss common physical and emotional signs of stress.
* Encourage students to share if they have experienced any of these signs.
* Facilitate a brief discussion using prompts from the Stress Less Script.
Step 3
Stress-Busting Brainstorm
15 minutes
- Distribute the Stress-Busting Brainstorm Worksheet.
* Guide students through the worksheet, encouraging them to brainstorm various coping mechanisms they already use or would like to try.
* Provide examples of healthy coping strategies (e.g., exercise, hobbies, talking to a friend, mindfulness, deep breathing, journaling). (Refer to Chill Out! Slide Deck - Slides 6-7, Stress Less Script - Activity Section)
Step 4
Mindfulness Moment & Practice
5 minutes
- Lead the class in a short, guided mindfulness or deep breathing exercise.
* Use a simple technique like 4-7-8 breathing. (Refer to Chill Out! Slide Deck - Slide 8, Stress Less Script - Mindfulness Section)
Step 5
My Stress Less Plan
8 minutes
- Distribute the My Stress Less Plan Journal.
* Instruct students to choose 2-3 coping mechanisms from their brainstorm that they want to commit to trying or practicing.
* They should outline how and when they will use these strategies. (Refer to Chill Out! Slide Deck - Slide 9, Stress Less Script - Journal Section)
Step 6
Cool-Down: One Takeaway
2 minutes
- Ask students to share one new idea or strategy they learned today that they plan to use.
* Collect the My Stress Less Plan Journal or have students keep it as a personal resource. (Refer to Chill Out! Slide Deck - Slide 10, Stress Less Script - Cool-Down Section)
Slide Deck
Chill Out! Stress Less
Understanding & Managing Stress for a Calmer You!
Welcome students and introduce the topic of stress. Start by engaging them with a warm-up question to activate prior knowledge and create a safe space for discussion.
Warm-Up: What's Bugging You?
What comes to mind when you hear the word 'stress'?
What kinds of things make you feel stressed or anxious in your daily life?
Ask students to consider the prompt and share their thoughts. Facilitate a brief discussion, writing keywords on the board to create a word cloud.
What is Stress?
Stress is your body's reaction to challenges or demands.
It's how your brain and body respond to any demand.
Think of it like an alarm system!
A little stress can be good (like before a test), but too much can make us feel overwhelmed.
Transition to defining stress. Explain that stress is a natural response, but too much can be harmful. Introduce the idea of 'good stress' vs. 'bad stress' (eustress vs. distress) if appropriate for the audience.
Signs of Stress: Physical
- Headaches or stomach aches
- Trouble sleeping or sleeping too much
- Feeling tired all the time
- Tense muscles
- Changes in appetite (eating more or less)
Discuss common physical signs of stress. Encourage students to identify if they've experienced any of these.
Signs of Stress: Emotional
- Feeling anxious, worried, or irritable
- Having trouble concentrating
- Feeling overwhelmed or sad
- Getting easily frustrated
- Feeling restless
Discuss common emotional signs of stress. Emphasize that these feelings are normal reactions to stress.
Stress-Busting Strategies!
How do you 'chill out' when you feel stressed?
What are some healthy ways to deal with stress?
Today, we'll brainstorm and discover new ways to calm our minds and bodies.
Introduce the idea of coping mechanisms. Emphasize that everyone handles stress differently and that healthy coping is key. Explain the next activity.
Activity: Stress-Busting Brainstorm
Complete the Stress-Busting Brainstorm Worksheet!
Think about:
* Things you already do.
* Things you've heard about.
* Things you want to try!
Guide students to complete the worksheet. Circulate and provide support and additional ideas if needed.
Mindfulness Moment: Breathe It Out!
Let's try a simple breathing exercise to calm our bodies and minds.
4-7-8 Breathing Technique:
1. Breathe in through your nose for 4 counts.
2. Hold your breath for 7 counts.
3. Exhale slowly through your mouth for 8 counts.
4. Repeat 3-4 times.
Lead the guided mindfulness exercise. Explain the 4-7-8 breathing technique clearly.
My Stress Less Plan
Now it's time to create your own personal stress-busting plan!
On your My Stress Less Plan Journal, choose 2-3 strategies you want to try or practice.
Write down:
* What you'll do.
* When you'll do it.
* How it might help you.
Explain the final journal activity. Encourage students to be specific and realistic in their plans.
Cool Down: One Takeaway
What is one new idea or strategy you learned today that you plan to use to 'Chill Out' and 'Stress Less'?
Conclude the lesson by asking students to share one takeaway. Thank them for their participation.
Script
Stress Less Script
Warm-Up: What's Bugging You? (5 minutes)
Teacher: "Good morning/afternoon, everyone! I'm really excited about our lesson today because it's something that affects all of us. We're going to talk about stress and how to manage it so we can feel calmer and more focused. To start, I want you to take a moment and think: What comes to mind when you hear the word 'stress'? And what kinds of things make you feel stressed or anxious in your daily life? Don't worry, there are no right or wrong answers. Just share what you feel."
(Allow students a moment to think. Call on a few students to share, writing keywords or phrases on the board to create a word cloud or list.)
Teacher: "Thank you for sharing! It looks like many of us experience similar stressors, whether it's schoolwork, future plans, or even social situations. It's totally normal to feel this way. Today, we're going to learn how to 'Chill Out' and 'Stress Less!'"
Understanding Stress (10 minutes)
(Refer to Chill Out! Slide Deck - Slides 3-5)
Teacher: "So, what exactly is stress? (Advance to Slide 3) Stress is your body's natural reaction to challenges or demands. It's how your brain and body respond to any demand. Think of it like an alarm system! A little stress can actually be a good thing – it can motivate us to study for a test or perform well in a game. But too much stress, or stress that lasts for a long time, can make us feel really overwhelmed and impact our health."
Teacher: "(Advance to Slide 4) Our bodies often give us clues when we're stressed. These are called physical signs of stress. Has anyone ever gotten a headache, a stomach ache, or felt super tired when they were stressed? Other signs can include trouble sleeping, tense muscles, or changes in how much you eat. These are all ways our bodies tell us something is up."
Teacher: "(Advance to Slide 5) And then there are emotional signs of stress. Who here has felt anxious, worried, or irritable when they're stressed? It's common to have trouble concentrating, feel overwhelmed, or get easily frustrated. It's important to remember that these feelings are valid and a normal part of experiencing stress."
Teacher: "Can anyone share an example of a time they recognized a physical or emotional sign of stress in themselves? What did it feel like?" (Allow 1-2 students to share briefly.)
Stress-Busting Brainstorm (15 minutes)
(Refer to Chill Out! Slide Deck - Slides 6-7, Distribute Stress-Busting Brainstorm Worksheet)
Teacher: "Now that we know what stress is and how it shows up, let's talk about how to deal with it! (Advance to Slide 6) How do you 'chill out' when you feel stressed? What are some healthy ways you already use to cope?"
(Allow a few students to briefly share ideas.)
Teacher: "Excellent ideas! Today, we'll brainstorm and discover even more ways to calm our minds and bodies. (Advance to Slide 7) I'm going to hand out a Stress-Busting Brainstorm Worksheet. On this worksheet, I want you to think about different strategies. These can be things you already do, things you've heard about, or even new things you'd like to try. Think about things like exercising, listening to music, talking to a friend, spending time in nature, practicing mindfulness, or even just taking a few deep breaths. Take about 10 minutes for this."
(Circulate around the room, offering suggestions or clarifying questions as needed.)
Mindfulness Moment & Practice (5 minutes)
(Refer to Chill Out! Slide Deck - Slide 8)
Teacher: "Okay, let's take a moment to practice one of these stress-busting techniques together. (Advance to Slide 8) We're going to try a simple breathing exercise called 4-7-8 breathing. This technique can help calm our nervous system and bring us back to the present moment. Find a comfortable position, either sitting up straight or with your back against your chair. You can close your eyes if you feel comfortable, or just focus softly on a point in front of you."
Teacher: "Here's how it works:
1. We'll breathe in gently through our nose for 4 counts.
2. Then, we'll hold our breath for 7 counts.
3. And finally, we'll exhale slowly through our mouth, making a gentle 'whoosh' sound, for 8 counts.
Let's try it together. Breathe in... 2... 3... 4... Hold... 2... 3... 4... 5... 6... 7... Exhale... 2... 3... 4... 5... 6... 7... 8..."
(Repeat 2-3 more times, guiding students through each count.)
Teacher: "How do you feel after that? Even just a few rounds of focused breathing can make a big difference when you're feeling overwhelmed."
My Stress Less Plan (8 minutes)
(Refer to Chill Out! Slide Deck - Slide 9, Distribute My Stress Less Plan Journal)
Teacher: "Now that you've brainstormed a lot of ideas and even practiced one, it's time to make it personal! (Advance to Slide 9) I'm handing out a My Stress Less Plan Journal. On this journal, I want you to choose 2-3 strategies from your brainstorm that you truly want to commit to trying or practicing in the coming days or weeks."
Teacher: "For each strategy, write down:
* What you'll do (be specific!).
* When you'll do it (e.g., 'before a big test,' 'when I get home from school,' 'every night before bed').
* How you think it might help you 'Chill Out' and 'Stress Less'."
"Take about 7 minutes to work on your personal plan. This is for you, so be honest with yourself about what you think will work."
(Circulate and provide guidance as students work.)
Cool-Down: One Takeaway (2 minutes)
(Refer to Chill Out! Slide Deck - Slide 10)
Teacher: "Alright everyone, let's bring it back together. (Advance to Slide 10) Before we finish up, I want each of you to think about one new idea or strategy you learned today that you plan to use to 'Chill Out' and 'Stress Less'. You don't have to share it out loud, but just hold it in your mind. This is your personal commitment."
(If time permits and students are comfortable, ask for 1-2 volunteers to share their takeaway.)
Teacher: "Thank you all for your active participation today. Remember, managing stress is a skill, and like any skill, it gets better with practice. Keep your My Stress Less Plan Journal somewhere you'll see it, and try to put your strategies into action. You've got this!"
Worksheet
Stress-Busting Brainstorm Worksheet
Name: ____________________________
Stress is a part of life, but how we deal with it makes all the difference! This worksheet is your chance to brainstorm all the different ways you can "Chill Out!" and "Stress Less." Think broadly – there are no bad ideas here!
Part 1: What I Already Do
What are some things you already do when you feel stressed or anxious? (These can be healthy or unhealthy habits – just list what comes to mind.)
Part 2: New Ideas to Try
What are some new, healthy strategies you could try to manage stress? Think about things you've heard about, things your friends do, or ideas from our discussion. Consider categories like:
- Physical Activities: Exercise, yoga, dancing, sports
- Creative Outlets: Drawing, writing, playing music, crafting
- Relaxation Techniques: Deep breathing, meditation, listening to calm music
- Social Connections: Talking to friends/family, spending time with pets
- Time Management: Organizing, planning, prioritizing tasks
- Nature: Spending time outdoors, gardening
- Self-Care: Getting enough sleep, eating healthy food, taking a warm bath
Journal
My Stress Less Plan Journal
Name: ____________________________
Now that you've explored different ways to manage stress, it's time to create your own personal plan! Choose 2-3 healthy strategies that you genuinely want to try or practice to help you "Chill Out!" and "Stress Less."
For each strategy, be specific about:
- What you will do (the action you'll take).
- When you will do it (e.g., "when I feel overwhelmed by homework," "after school," "before bedtime").
- How you think this strategy will help you (the positive impact you expect).
My Stress Less Strategy 1
What I will do:
When I will do it:
How I think this will help me:
My Stress Less Strategy 2
What I will do:
When I will do it:
How I think this will help me:
My Stress Less Strategy 3
What I will do:
When I will do it:
How I think this will help me:
My Reflection
What is one important thing you learned today about stress management that you want to remember?
How do you feel about having a personal stress less plan?