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From Surviving to Thriving

Lesson Plan

From Surviving to Thriving Plan

Students will recognize common trauma responses, practice three healthy coping strategies—deep breathing, grounding, and journaling—and apply them to real-life scenarios to build resilience and support emotional well-being.

Understanding trauma responses and developing resilience skills empowers students to manage stress and emotional challenges, fostering a supportive learning environment and promoting overall well-being.

Audience

Undergraduate Students

Time

30 minutes

Approach

Interactive discussion, guided practice, and reflection.

Materials

Resilience Strategies Slide Deck, - Trauma Coping Worksheet, - Real-Life Scenario Cards, - Timer or Stopwatch, and - Pens or Pencils

Prep

Preparation

10 minutes

Step 1

Introduction & Objectives

5 minutes

  • Welcome students and establish a safe, respectful environment for discussion
  • Share session objectives and agenda using the first slides of the Resilience Strategies Slide Deck
  • Emphasize confidentiality and voluntary sharing throughout the session

Step 2

Understanding Trauma Responses

7 minutes

  • Define trauma and common physical, emotional, and cognitive responses on slides 3–5 of the Resilience Strategies Slide Deck
  • Facilitate a brief Q&A: invite students to share examples or observations of trauma responses in everyday life
  • Highlight how recognizing these responses is the first step toward effective coping

Step 3

Coping Strategy Brainstorm

7 minutes

  • Introduce three evidence-based coping strategies: deep breathing, grounding techniques, and journaling (slides 6–8)
  • Distribute the Trauma Coping Worksheet and have students work in pairs to list benefits and potential challenges for each strategy
  • Circulate and prompt discussion with guiding questions from slide notes

Step 4

Practice & Reflection

8 minutes

  • Hand out the Real-Life Scenario Cards; each student draws one scenario
  • Set timer for 5 minutes: students individually apply at least one coping strategy to their scenario and record steps on the worksheet
  • After the timer, have students pair up to share their scenario and describe which strategy they used and why

Step 5

Wrap-Up & Next Steps

3 minutes

  • Invite a few volunteers to share key takeaways or insights with the whole group
  • Encourage students to incorporate these coping strategies into daily routines and campus resources for additional support
  • Provide a list of campus counseling and well-being resources via email or learning management system
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Slide Deck

From Surviving to Thriving

Managing Trauma & Building Resilience
A 30-minute workshop for undergraduate students

Welcome students and establish a safe, respectful environment. Emphasize confidentiality and voluntary sharing.

Session Objectives & Agenda

Objectives:
• Recognize common trauma responses
• Practice three healthy coping strategies
• Apply strategies to real-life scenarios

Agenda:

  1. Understanding Trauma Responses (7 min)
  2. Coping Strategy Brainstorm (7 min)
  3. Practice & Reflection (8 min)
  4. Wrap-Up & Next Steps (3 min)

Review the session objectives and agenda. Encourage questions and remind students of the safe space.

What Is Trauma?

Trauma is a response to a deeply distressing or disturbing event that overwhelms one’s ability to cope.

Examples:
• Accidents or natural disasters
• Loss of a loved one
• Abuse or persistent stress

Define trauma and provide real-world examples. Ask if anyone wants to share their definition.

Common Trauma Responses

Physical:
• Rapid heartbeat, muscle tension

Emotional:
• Anxiety, irritability, numbness

Cognitive:
• Difficulty concentrating, intrusive thoughts

Explain physical, emotional, and cognitive responses. Invite brief examples after each category.

Recognizing Your Responses

Reflect & Share:
• Which reaction feels most familiar?
• Describe a moment you noticed it.

(Brief Q&A)

Facilitate a short Q&A. Ask: “Which response resonates most with you?” and “When have you noticed it?”

Coping Strategy #1: Deep Breathing

How to:

  1. Inhale slowly for 4 seconds
  2. Hold for 2 seconds
  3. Exhale for 6 seconds

Benefits:
• Activates relaxation response
• Lowers heart rate and stress

Lead students through a live deep-breathing exercise. Model the counts aloud.

Coping Strategy #2: Grounding Techniques

Try the 5-4-3-2-1 Exercise:
• 5 things you see
• 4 you feel
• 3 you hear
• 2 you smell
• 1 you taste

Benefits:
• Anchors you to the present
• Calms racing thoughts

Demonstrate the 5-4-3-2-1 grounding technique and ask volunteers to list items.

Coping Strategy #3: Journaling

How to:
• Free-write for 5 minutes
• Use prompts like “I feel… when…”

Benefits:
• Clarifies emotions
• Tracks patterns over time

Show a sample journal prompt. Encourage students to write freely for a few minutes.

Practice & Reflection

  1. Draw a scenario card
  2. Choose a coping strategy
  3. Apply it for 5 minutes
  4. Record your steps & observations

Then, pair up to share your experience.

Distribute Real-Life Scenario Cards and the Trauma Coping Worksheet. Set a 5-minute timer.

Wrap-Up & Next Steps

Key Takeaways:
• Recognize your trauma responses
• Use deep breathing, grounding, and journaling

Campus Resources:
• Counseling Center
• Wellness Workshops
• Peer Support Groups

Invite volunteers to share key insights. Highlight campus resources and encourage ongoing practice.

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Worksheet

Trauma Coping Worksheet

Refer to the Resilience Strategies Slide Deck for details on each coping strategy.

Part 1: Coping Strategy Brainstorm

Work with a partner to list the benefits and potential challenges for each strategy.

1. Deep Breathing

a) Benefits:







b) Challenges:







2. Grounding Techniques

a) Benefits:







b) Challenges:







3. Journaling

a) Benefits:







b) Challenges:







Part 2: Practice & Reflection

Draw one scenario card from the Real-Life Scenario Cards and apply a coping strategy of your choice.

  1. Scenario description:











  1. Selected coping strategy:






  1. Steps I took:











  1. What did I notice about my stress response before and after?












  1. Next steps: How can I incorporate this strategy into my daily routine?






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Activity

Real-Life Scenario Cards

Draw one card and apply a coping strategy of your choice to the situation described.

Scenario 1: Upcoming Deadline
You realize you have a major assignment due tomorrow, and you haven’t started. You feel overwhelmed and worried you won’t finish on time.

Scenario 2: Exam Anxiety
In 30 minutes, you must present in front of the class. Your heart is racing, and you’re convinced you’ll freeze up.

Scenario 3: Conflict with a Friend
You had an argument with a close friend yesterday and feel guilty and upset. You’re unsure how to approach reconciliation.

Scenario 4: Homesickness
You’re feeling lonely and disconnected from friends and family back home. Campus life feels chaotic and unfamiliar.

Scenario 5: Financial Stress
Unexpected expenses have depleted your savings, and you’re anxious about paying rent and bills this month.

Scenario 6: Family Emergency
You just received a call that a family member is unwell. You feel worry, guilt, and distraction from studies.

Scenario 7: Social Overwhelm
You’re at a crowded campus event, and the noise and number of people make you feel panicked and out of control.

Scenario 8: Academic Setback
You received a lower grade than expected on a midterm, and you’re doubting your abilities and fearing failure.

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From Surviving to Thriving • Lenny Learning