Finding My Balance – Week 1

🎨 Stress Mapping Worksheet 🌈

Let’s make this colorful! Use markers or colored pencils to doodle, color-code, and decorate as you map out what stresses you at school.

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1. My Top Academic Stressors 📋

List the things at school that make you feel worried or pressured. Use color or icons to make each one pop!

1. _________________________________________
   
   
   
   
   
   
2. _________________________________________
   
   
   
   
   
   
3. _________________________________________
   
   
   
   
   
   
4. _________________________________________
   
   
   
   
   
   

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2. Emotional Intensity Key 🎨

Decide how strong each stressor feels and pick a color:

🟢 = Low stress 🟡 = Medium stress 🔴 = High stress

Write each stressor again with its color dot next to it:

1. 🟠 _____________________________________
   
   
   
   
   
   
2. 🟠 _____________________________________
   
   
   
   
   
   
3. 🟠 _____________________________________
   
   
   
   
   
   
4. 🟠 _____________________________________
   
   
   
   
   
   

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3. Create Your Stress Map 🗺️

On the space below, draw a simple map—center your biggest stressor in the middle and place others around it. Color each one based on its intensity.

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4. Reflection 💭

What did you notice about your stressors and feelings today?

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Keep this worksheet where you can see it. We’ll use it to plan ways to manage your top stressors in our next session!

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Finding My Balance – Week 1 Reflection Journal

Date: ____________________________

1. What is one new thing you learned about yourself today?

2. My top stressor this week was…

3. When I think about that stressor, I notice in my body or mind…

4. One small strategy I want to try this week to help with that stressor is…

5. How will I remind myself to use this strategy when I start to feel stressed?

6. Write one positive message you can say to yourself when you feel pressure at school:

Keep this journal somewhere easy to find. In our next session, we’ll talk about how using this strategy went and build on your successes!

Finding My Balance – Week 2

🎯 Goal-Setting Worksheet 🌈

Let’s bring in some color and fun! Use markers, gradient-colored dividers, and icons to make this worksheet uniquely yours.

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🚩 1. My Top Stressor Is…

Describe the school stressor you want to tackle.

✅ 2. My Goal (start with “I will…”)

Write your goal in a clear, positive “I will” statement.

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🌟 SMART Goal Details 🌟

Make your goal even stronger—add color and doodles!

🔍 Specific
What exactly will you do?

📏 Measurable
How will you know you’ve done it?

🚀 Achievable
List 2–3 steps that will help you reach your goal:

1. Step 1: _________________________________________
   
   
2. Step 2: _________________________________________
   
   
3. Step 3: _________________________________________
   
   

💡 Relevant
Why is this goal important to you?

⏰ Time-Bound
When will you start and finish this goal?

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🤝 3. Support & Reminders

Who or what could help you if you feel stuck?
(e.g., teacher check-ins, sticky notes, alarms)

🎉 4. One Thing I’m Excited About as I Work on This Goal…

Add a doodle or icon to show your excitement!

Keep this worksheet where you can see it every day. Color-code your sections and celebrate each step!

Back to Finding My Balance Week 2 Overview

Finding My Balance – Week 2
## Action Plan Template

Use this template to break your goal into small steps, notice who can help, and plan when you’ll check your progress.

1. My goal is…

(I will…)

2. Action Steps

List 3 steps you will take to reach your goal. Include when you will do each step.

1. Step 1: _________________________________
   
   When: _________________________________
   
   
2. Step 2: _________________________________
   
   When: _________________________________
   
   
3. Step 3: _________________________________
   
   When: _________________________________
   
   
   

3. Resources & Supports

Who or what can help you if you get stuck?
(e.g., teacher, parent, reminder notes)

4. Check-In Plan

Decide 2 times you will review your progress. Write dates or days of the week.

• Check-In 1: ___________________________

• Check-In 2: ___________________________

5. Anticipated Barriers & Solutions

What might get in the way? How will you handle it?

1. Barrier: ____________________________
   Solution: ___________________________

1. Barrier: ____________________________
   Solution: ___________________________

Great work planning your steps! Keep this action plan where you can see it every day.

Back to Finding My Balance Week 2 Overview

Finding My Balance – Week 2 Reflection Journal

Date: ____________________________

1. My goal this week was…

2. How confident did I feel working toward my goal?

(Choose one and explain why)

• 😊 Very confident
• 😐 Somewhat confident
• 😟 Not very confident

3. One thing that went well as I worked on my goal was…

4. One challenge I faced was…

5. What is one small change I can make to my plan for next week?

6. How will I remind myself to stay on track?

(e.g., notes, check-ins, timers)

7. One way I will celebrate a small success is…

8. Write a positive message you can say to yourself when things feel hard:

Keep this journal with your action plan and check your reflections each week to stay motivated!

Back to Finding My Balance Week 2 Overview

Finding My Balance – Mindful Breathing Guide

Use these breathing exercises whenever you feel overwhelmed or need a quick calm-down. Find a comfortable seat—feet on the floor, hands resting in your lap—and let’s begin!

1. Box Breathing (Square Breath)

This exercise helps slow your mind and body by counting each part of the breath evenly.

1. Inhale slowly through your nose as you count to 4 in your head.
2. Hold your breath gently for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Pause (empty lungs) for 4 seconds.
5. Repeat steps 1–4 3–4 times, picturing a square in your mind as you breathe.

Tip: Trace an imaginary square with your finger—go up (inhale), across top (hold), down (exhale), across bottom (pause).

2. Belly (Diaphragm) Breathing

This exercise helps you breathe deeper, engaging your diaphragm and relaxing your shoulders.

1. Place one hand on your chest and the other on your belly.
2. Inhale slowly through your nose, imagining your belly filling like a balloon. You should feel your hand on your belly rise.
3. Exhale slowly through your mouth, letting your belly fall.
4. Repeat for 5–6 breaths, keeping shoulders relaxed and chest still.

3. 4-7-8 Breathing

A variation to help you drift into calm or even trouble-free sleep.

1. Inhale quietly through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale audibly through your mouth for 8 seconds.
4. Repeat for 3–4 rounds.

Practice & Reflection

After trying each exercise, notice how your body and mind feel.

1. Which exercise felt easiest or most calming?
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2. When might you use this exercise at school or home?
   __________________________________________________________________
   
   
   
3. Draw or write one word that describes how you feel after practicing:

Great job practicing mindful breathing! Keep this guide somewhere you can see it, and try a quick breath break whenever you start to feel pressure building up.

Finding My Balance – Guided Mindfulness Practice Script

Teacher (T): Hi there! Let’s get ready for a short mindfulness practice. We’ll do a gentle body scan and really notice what’s happening right now.

1. Settle In
   T: “First, please sit comfortably in your chair or on your cushion. Keep your feet flat on the floor, your hands resting in your lap. Let your back be straight but not stiff. If you like, softly close your eyes. If that feels hard, just let your gaze rest gently on the floor.”

(Pause 5 seconds.)

1. Notice Your Breath
   T: “Bring your attention to your breathing. Notice the air as it moves in through your nose… and out through your mouth. Don’t change how you’re breathing—just watch it.”

(Pause 5 seconds.)

T: “Can you feel your belly rise and fall? How does the air feel in your nose?”

(Pause 5 seconds.)

1. Body Scan
   T: “Now, let’s do a quick body scan. I’ll name a part of your body, and you just notice any feelings there—warmth, coolness, tension, or ease.”

T: “Start with your head. Notice your forehead, your eyes, your jaw. Are they tight or soft?”

(Pause 5 seconds.)

T: “Next, your shoulders. See if they’re up by your ears or relaxed down.”

(Pause 5 seconds.)

T: “Now your hands and arms. Notice if they feel heavy or light.”

(Pause 5 seconds.)

T: “Finally, your feet on the floor and your legs. Feel the support of the chair or cushion beneath you.”

(Pause 5 seconds.)

1. Return to the Breath
   T: “Let’s take two slow breaths together. Inhale… (count in your head: 1, 2, 3)… and exhale… (1, 2, 3).”

(Pause for one full breath cycle.)

1. Gently Close
   T: “When you’re ready, softly open your eyes or lift your gaze. Notice how your body feels now compared to when we began.

T: “Great job! Which part of that practice felt most calm or surprising? (Pause for response.)

T: “You can use this anytime you need a quick break. Take a deep breath with you as you move on with your day!”

Finding My Balance – Movement Break Cards

Use these cards whenever you need a quick, fun break to move your body and shake off stress.

How to Play:

1. Shuffle the cards face-down.
2. Draw three cards, one at a time.
3. Follow the movement on each card slowly and mindfully.
4. After each movement, pause and notice how your body or mood feels.

Card 1: Shoulder Rolls

• Sit or stand tall.
• Lift both shoulders toward your ears, then roll them back and down in a smooth circle.
• Repeat 5 times, then reverse direction for 5 more.

Card 2: Star Stretch

• Stand with feet hip-width apart.
• Reach both arms overhead and stretch tall like a star.
• Hold for 3 deep breaths, then relax arms down.

Card 3: Arm Shakes

• Stand or sit with arms at your sides.
• Gently shake your right arm for 10 seconds, then your left arm for 10 seconds.
• Notice any tension melting away.

Card 4: Seated Twist

• Sit tall in your chair with feet flat.
• Place right hand on the left armrest or chair back.
• Inhale, then exhale and gently twist your torso to the left.
• Hold 3 breaths, then switch sides.

Card 5: March in Place

• Stand up and lift your knees one at a time as if marching.
• Pump your opposite arm as you lift each knee.
• Continue for 20 steps—feel your heart wake up!

Card 6: Neck Stretches

• Sit or stand tall.
• Drop your right ear toward your right shoulder and hold 5 seconds.
• Repeat on the left side.
• Then drop chin to chest for 5 seconds, and lift chin up gently.

Card 7: Wrist & Finger Circles

• Extend both arms forward.
• Make big circles with your wrists, first clockwise 5 times, then counter-clockwise 5 times.
• Open and close your fingers quickly 10 times to release tension.

Card 8: Jumping Jacks

• Stand with feet together and arms at sides.
• Jump feet out wide and lift arms overhead.
• Jump back to start.
• Repeat 5–10 times at a comfortable pace.

Card 9: Forward Fold & Reach

• Stand with feet hip-width apart.
• Hinge at your hips and fold forward, letting your head and arms hang.
• Hold 3 breaths, then scoop arms forward and rise up, reaching high.

Card 10: Desk Push

• Stand facing a desk or table.
• Place palms flat on the surface at shoulder height.
• Step back one foot, lean in, and bend elbows like a mini push-up.
• Do 5 slow reps, then breathe and stand tall.

Reflection:
After you finish all three cards, write or draw one word describing how you feel now.

Great job moving! Keep these cards handy and pick any time you notice stress building up.

Finding My Balance – Week 3 Reflection Journal

Date: ____________________________

1. Which stress-management strategy felt most helpful today?

(You can circle one or write your own.)

• Breathing exercises
• Mindfulness practice
• Movement break

2. How calm or energized did I feel after using that strategy?

3. When might I use this strategy this week?

(e.g., before a test, during homework, on a rough day)

4. What did I notice in my body or thoughts while practicing?

5. How will I remind myself to use this strategy when I start to feel stressed?

(e.g., notes, check-ins, alarms)

6. Write a positive affirmation you can say to yourself when using this tool:

Back to Finding My Balance Week 3 Overview

Finding My Balance – Positive Self-Talk Affirmation Cards

Use these cards to notice and celebrate your strengths. You can shuffle the deck, draw one or two cards, read them aloud, and talk about when you might use that affirmation (e.g., before a test, during homework, or anytime you need a confidence boost).

Card 1: I Am Capable of Learning New Things

• When I’m stuck, I remember I can figure it out by trying a different way.

Card 2: My Best Effort Is Enough

• I celebrate every step I take, even small ones.

Card 3: Mistakes Help Me Grow

• Every mistake is an opportunity to learn something new.

Card 4: I Can Stay Calm Under Pressure

• I take deep breaths and remind myself I’ve handled hard things before.

Card 5: I Believe in Myself

• I trust my ability to try, practice, and improve over time.

Card 6: I Choose to Focus on Progress

• I notice how far I’ve come, not just how far I have to go.

Card 7: I Am Important and Valued

• My thoughts and feelings matter. I deserve support and kindness.

Card 8: I Can Ask for Help When I Need It

• It’s brave to reach out and learn from others.

Card 9: I Am Strong and Resilient

• I’ve overcome challenges before, and I can do it again.

Card 10: I Learn from Challenges

• Every challenge makes me stronger and more prepared for next time.

Reflection Prompt: Which affirmation spoke to you most today, and when will you use it?

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Finding My Balance – Week 4

🎨 Cognitive Reframing Worksheet 🧠

Use colorful markers, doodles, and stickers to make this page your own as you learn to turn tricky thoughts into helpful ones!
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1. ✍️ Write a Negative Thought You’ve Noticed

(e.g., “I always mess up on tests.”)
💭 Doodle: Draw a thought bubble around this sentence

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2. 🔍 Evidence That Supports This Thought

(List facts or memories that feel true.)
💡 Hint: Think of moments when you felt this way.
💭 Doodle: Sketch checkmarks or a timeline

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3. ❌ Evidence That Contradicts This Thought

(List times when this thought was untrue or didn’t happen.)
💡 Hint: Recall successes or proud moments.
💭 Doodle: Draw stars for each success!

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4. 🔁 Rewrite a Balanced, Supportive Thought

(Use what you learned above to create a positive reframe.)
💡 Example: “I’ve practiced hard and can improve each time.”
💭 Doodle: Add a sunrise or smiley face

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5. 🎨 Reminder Plan

How will I remind myself to use this new thought?
(e.g., write it on a card, set a phone alarm, stick it on my mirror)
💭 Doodle: Decorate your reminder with colors or stickers!

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6. 📅 When I’ll Use This Reframe

(e.g., before a test, during homework, if I feel discouraged)
🗓️ Doodle: Draw small calendar icons for each time

✨🌟 Wonderful work practicing cognitive reframing! Keep this worksheet visible—your bright colors and doodles will remind you how strong your mind can be.

Back to Finding My Balance Week 4 Overview