Warm-Up: Stress Spectrum Poll

Poll Question: On a scale of 1 (low) to 10 (high), how would you rate your current stress level?

Instructions:

• Share the poll link or QR code with students.
• Allow 2–3 minutes for anonymous responses via smartphones or laptops.
• Display live results and highlight any trends.
• Prompt reflection: “What factors might influence why classmates chose these levels?”

Time: 10 minutes

Trigger Mapping Exercise Worksheet

Instructions:

1. List Stressors (Write down 5–7 recent stressors you’ve experienced, such as upcoming exams, social conflicts, or family responsibilities.)

Stressor 1: ____________

Stressor 2: ____________

Stressor 3: ____________

Stressor 4: ____________

Stressor 5: ____________

Stressor 6: ____________

Stressor 7: ____________

1. Identify Triggers (Next to each stressor, note the emotional or physical reaction it triggers, e.g., racing heart, tension, irritability.)

Trigger 1: ____________

Trigger 2: ____________

Trigger 3: ____________

Trigger 4: ____________

Trigger 5: ____________

Trigger 6: ____________

Trigger 7: ____________

1. Create Your Map (Use the space below to draw a visual map connecting each stressor to its trigger. Arrows, colors, icons—make it personal!)

1. Reflection (Write one insight you gained from creating your map. How could this help you manage stress going forward?)

Class Debrief Circle

Purpose:
Create a supportive space for students to reflect on their trigger maps, share insights, and brainstorm coping strategies together.

Guidelines:

• Confidentiality: What’s shared in the circle stays in the circle.
• Respectful Listening: Listen without interrupting or judging.
• Use “I” Statements: Speak from your own experience (e.g., “I noticed…”).
• One Voice at a Time: Raise your hand or pass a talking piece if needed.
• Empathy First: Validate peers’ experiences (e.g., “That must have felt…”).

Discussion Prompts

1. Spotting Patterns
   • Which triggers appeared most often across our maps?
   • Follow-up: Why do you think these stressors are so common for seniors?
2. Mapping Reflections
   • How did creating a visual map of your triggers feel? Helpful? Surprising?
   • Follow-up: Did any new connections emerge that you hadn’t noticed before?
3. Coping Strategy Brainstorm
   • Refer to the coping strategies in the Mapping Stress Slide Deck (“Evidence-Based Coping Strategies” slide). Which strategies have you tried? Which ones would you like to add?
   • Follow-up: What obstacles might prevent you from using these strategies? How could you overcome them?
4. Personal Action Plan
   • Based on today’s discussion, name one small step you can take this week to manage a top trigger.
   • Follow-up: Who could support you in this step, and how?

Facilitator Notes

• Invite All Voices: If some students remain quiet, gently invite them by name or allow “pass” and circle back later.
• Acknowledge Emotional Responses: If someone becomes upset, pause and offer a brief breathing break using the Mindful Breathing Guide.
• Capture Themes: Jot down recurring stressors or ideas on the board to inform future Tier 1 supports.
• Positive Closure: End by asking each student to share one word describing how they feel after today’s conversation.

Mindful Breathing Guide

Instructions:

1. Sit comfortably with your back straight and feet flat on the floor. Close your eyes if you feel comfortable.
2. Place your hands gently on your lap or at your sides.
3. Inhale slowly through your nose for a count of 4, feeling your belly rise.
4. Hold your breath for a count of 2, noticing the pause.
5. Exhale fully through your mouth for a count of 6, letting your shoulders relax.
6. Repeat this cycle for 3 minutes, focusing on the sensation of each breath and letting go of distracting thoughts.

Tips:

• If your mind wanders, gently bring your attention back to your breath.
• Remember that each breath is an opportunity to reset and relax.