Stress Management Techniques Cards

Use these cards to learn, role-play, and discuss different mindfulness-based stress management techniques. Divide into groups and pick a card. Follow the steps, then role-play or demonstrate the technique. Discuss how and when you could use it in daily life.

Materials:

• One card per group from Stress Management Techniques Cards

Sample Cards (for teacher reference)

1. Grounding (5-4-3-2-1 Method)

• Steps:
  1. Name 5 things you can see.
  2. Name 4 things you can touch.
  3. Name 3 things you can hear.
  4. Name 2 things you can smell.
  5. Name 1 thing you can taste.
• Role-play Prompt: One student pretends to feel overwhelmed. Another guides them through the 5-4-3-2-1 steps.
• Discussion Questions: When might this be helpful? How quickly did it shift your attention?

2. Positive Self-Talk

• Instructions:
  • Identify a negative thought (e.g., "I can't do this").
  • Turn it into a positive statement (e.g., "I can take it one step at a time").
  • Repeat the positive statement out loud 3 times.
• Role-play Prompt: In pairs, one student shares a worry and the other practices turning it into a positive statement.
• Discussion Questions: How did changing your words affect your feelings? What phrases worked best?

3. Gentle Stretching

• Instructions:
  • Stand up and stretch arms overhead.
  • Roll shoulders forward and backward 5 times.
  • Tilt head side to side, holding each stretch for 5 seconds.
• Role-play Prompt: Lead your group through the stretch sequence while counting aloud.
• Discussion Questions: How does stretching make your body feel? When could you use this technique?

4. Short Walk Outside

• Instructions:
  • Walk slowly for 2–3 minutes.
  • Focus on each step and your breathing.
  • Notice sounds, sights, and sensations around you.
• Role-play Prompt: One student narrates the walk, describing surroundings and breath, while others listen and follow.
• Discussion Questions: What did you notice that you hadn’t before? How did your mood change?

5. Visualization (Safe Place Imagery)

• Instructions:
  • Close your eyes and imagine a calm, safe place.
  • Describe what you see, hear, and feel there.
  • Stay in this place for 1–2 minutes, breathing slowly.
• Role-play Prompt: Guide a partner through the visualization, using descriptive language.
• Discussion Questions: How easy was it to picture the place? How relaxed did you feel afterward?

Guided Meditation Script

(Estimated time: 5–7 minutes)

Teacher Note: Read in a calm, gentle voice. Pause between sentences to give students time to internalize.

“Okay, everyone, let’s begin by finding a comfortable seated position. Sit tall in your chair, with your feet flat on the floor and your hands resting gently in your lap. If you’d like, you can close your eyes now, or soften your gaze toward the floor.

Take a moment to notice how your body feels in this moment. Feel the weight of your body pressing into the chair. Notice your feet on the ground. If your shoulders are tense, roll them up toward your ears, then gently drop them back down.

Now, let’s bring our attention to the breath. Take a slow, deep inhale through your nose for a count of four… one…two…three…four. Hold for two…one…two. And exhale softly through your mouth for a count of six…one…two…three…four…five…six.

Let’s try that two more times at your own pace. Inhale…hold…exhale. And once more: inhale…hold…exhale.

From here, allow your breath to settle into its natural rhythm. There’s no need to change anything—just observe the inhale and the exhale, like waves rolling in and out.

As you breathe, bring awareness to the top of your head. Notice any sensations—warmth, tingling, or ease. Gradually move your attention down to your forehead. If you feel any tightness, imagine the muscles softening, like melting butter.

Shift your focus to your eyes, then your cheeks and jaw. If you’re clenching your jaw, let your lower teeth part slightly and release. Feel your tongue resting comfortably in your mouth.

Now, bring attention to your neck and shoulders. If you notice any tension, picture each exhale as a wave that washes that tension away.

Continue down your arms, past your elbows, wrists, all the way to your fingertips. Notice the weight of your arms supported by your chair.

Next, bring awareness to your chest and heart area. Feel the rise and fall of your chest with each breath. You might notice gentle movement, like a soft balloon inflating and deflating.

Bring your attention to your belly. Notice how it expands on the inhale and softens on the exhale. Observe any sensations or thoughts without judgment—just notice them and let them pass.

Guide your focus to your lower back and hips. Let them relax into the chair or floor. Then move down through your thighs, knees, calves, and shins. Finally, rest your attention on your ankles, feet, and toes. Feel the connection between your feet and the Earth.

For the next minute or two, simply enjoy being aware of your breath and body. If your mind drifts, that’s okay. Gently guide it back to the sensation of breathing.

(Brief silence—allow about 60 seconds of quiet.)

Let’s take one final, deep, cleansing breath together. Inhale fully through your nose…hold…and exhale completely through your mouth.

Slowly begin to bring your awareness back to the room. Notice the sounds around you—maybe the faint rustle of paper or soft hum of electronics. Wiggle your fingers and toes. Gently roll your shoulders if that feels good.

When you feel ready, softly open your eyes. Take a moment to notice how you feel now compared to a few minutes ago.

Pause.

Thank you for sharing this time of stillness. Remember, you can return to this practice any time you feel stressed or need a moment of calm.”