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Coping Quest

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Lesson Plan

Coping Quest - Session 1

Students will identify common stressors, learn two practical coping techniques (deep breathing and grounding), and practice using them, building awareness of emotional triggers and regulation strategies.

Helping students recognize stress sources and practice coping skills fosters resilience, emotional regulation, and a supportive classroom climate, equipping them for academic and personal challenges.

Audience

9th Grade

Time

30 minutes

Approach

Interactive discussion, hands-on practice, and personal reflection

Materials

Pens and Paper, * Stress Sources Chart, * Coping Techniques Handout, * Reflection Journal Template, and * Timer or Stopwatch

Prep

Prepare Materials and Space

10 minutes

Step 1

Warm-Up Discussion

5 minutes

  • Display the Stress Sources Chart on the board or projector
  • Ask students to silently reflect and jot down three common stressors they experience each week
  • Invite 3–4 volunteers to share one stressor and briefly note patterns (e.g., academic, social)

Step 2

Introduction to Coping Skills

5 minutes

  • Distribute the Coping Techniques Handout
  • Briefly explain why coping skills help manage stress and emotions
  • Highlight deep breathing and grounding as two evidence-based strategies

Step 3

Partner Discussion

8 minutes

  • Pair students and have them share one personal stressor and which coping technique they might try
  • Circulate to prompt deeper thinking: “Why might this technique help?” or “When could you use it?”
  • Invite a few pairs to summarize their discussion for the class

Step 4

Guided Practice Activity

8 minutes

  • Lead the class in a guided deep breathing exercise: 4 seconds inhale, 4 seconds hold, 6 seconds exhale for 3 cycles
  • Transition to a grounding activity: ask students to name 5 things they see, 4 things they feel, 3 sounds, 2 smells, 1 taste
  • Use the timer to structure each phase

Step 5

Reflection and Cool-Down

4 minutes

  • Distribute or direct students to the Reflection Journal Template
  • Prompt: “Which technique felt most helpful, and when will you use it this week?”
  • Collect journals or have students tuck them into binders for ongoing use
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Slide Deck

Coping Quest – Session 1

Building Your Coping Toolkit

Welcome students! Introduce today’s session: we’ll explore practical ways to manage stress and build a personal coping toolkit. Encourage openness and participation.

Session Objectives

• Identify common stressors in daily life
• Learn two coping techniques: deep breathing & grounding
• Practice and reflect on these strategies

Read the objectives aloud. Emphasize that by the end of the session, students will have hands-on experience with two coping strategies and know when to use them.

Why Coping Skills Matter

• Manage stress effectively
• Improve focus & well-being
• Build resilience for school and life

Discuss why coping skills matter: they help with focus, emotional regulation, and overall well-being. Invite a student example of a time they felt overwhelmed.

Identifying Stressors

Use the Stress Sources Chart to track sources of stress. Reflect on academic, social, and personal stressors.

Display the Stress Sources Chart on the board. Ask students to silently jot down three stressors they experience weekly. Invite 3–4 volunteers to share.

Coping Techniques Overview

Refer to the Coping Techniques Handout for details. Today’s focus:
• Deep Breathing
• Grounding

Hand out the Coping Techniques Handout. Briefly explain that today we focus on deep breathing and grounding from the list of strategies.

Deep Breathing Exercise

  1. Inhale for 4 seconds
  2. Hold for 4 seconds
  3. Exhale for 6 seconds
    Repeat for 3 cycles

Lead the class through three cycles of the 4-4-6 breathing pattern. Model the count aloud and guide students to follow.

Grounding Technique

5-4-3-2-1 Method:
• 5 things you see
• 4 things you feel
• 3 sounds you hear
• 2 smells you notice
• 1 taste you sense

Guide students through the grounding 5-4-3-2-1 activity. Pause after each prompt to let them respond silently.

Partner Discussion

• Pair up and share a personal stressor
• Decide which technique to practice
• Discuss: Why this method? When will you use it?

Have students pair up. They should share one stressor and choose which technique they’d like to try. Circulate and prompt deeper thinking.

Reflection Journal

Complete your Reflection Journal Template

Prompt: Which technique felt most helpful, and when will you use it this week?

Distribute or direct students to their Reflection Journal Template. Encourage honest responses and remind them this is a private tool to support growth.

Closing & Next Steps

• Keep using your reflection journal
• Practice deep breathing and grounding daily
• See you next session to build on these skills!

Wrap up the session: remind students to practice daily and keep tracking their stressors. Preview next session’s focus on adding new coping strategies.

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Worksheet

Stress Sources Chart

Use the chart below to list three stressors you experience in each category. Draw on examples from our discussion or your own life.

Academic Stressors

  1. _______________________________________

  2. _______________________________________

  3. _______________________________________

Social Stressors

  1. _______________________________________

  2. _______________________________________

  3. _______________________________________

Personal Stressors

  1. _______________________________________

  2. _______________________________________

  3. _______________________________________

Reflection Question

Which category do you feel causes you the most stress? Explain why and how it impacts you.












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Worksheet

Coping Techniques Handout

Below are several strategies for managing stress. Read each description, then write a situation where you could use it.

1. Deep Breathing

Description: Focus on slow, controlled breaths to calm your mind and body. Inhale for 4 counts, hold for 4 counts, then exhale for 6 counts.

When might I use this technique?
_____________________________________





2. Grounding

Description: Bring your attention to the present using the 5-4-3-2-1 method (5 things you see, 4 things you feel, 3 sounds you hear, 2 smells you notice, 1 taste you sense).

When might I use this technique?
_____________________________________





3. Progressive Muscle Relaxation

Description: Tense and then release different muscle groups (starting at your head and moving down to your toes) to relieve physical tension.

When might I use this technique?
_____________________________________





4. Visualization (Guided Imagery)

Description: Close your eyes and imagine a peaceful, safe place in detail (sights, sounds, smells) to shift your focus away from stress.

When might I use this technique?
_____________________________________





5. Positive Self-Talk

Description: Replace negative or critical thoughts with encouraging, supportive statements (e.g., "I can handle this,") to boost confidence.

When might I use this technique?
_____________________________________





6. Journaling

Description: Write down your thoughts and feelings to process emotions, track patterns, and gain clarity.

When might I use this technique?
_____________________________________





Reflection

Which technique do you feel will help you the most and why?












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Journal

Reflection Journal Template

Use this journal to reflect on your coping skills practice. Be honest and thoughtful in your responses.

Date: ____________________________

1. Which coping technique did you practice today and why did you choose it?
_____________________________________





2. How did you feel before using this technique?
_____________________________________


3. How did you feel after practicing it?
_____________________________________


4. When and where will you apply this technique this week?
_____________________________________


5. What challenges might you face in using this technique, and how can you overcome them?
_____________________________________





6. Additional thoughts or observations:
_____________________________________





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