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Pathway to Progress

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Lesson Plan

Resilience Roadmap Plan

Participants will identify personal stress triggers, practice evidence-based coping strategies, and develop a personalized resilience plan with actionable goals to manage future stress effectively.

Building self‐awareness around stress and practicing coping skills empowers adults to handle challenges, reduce anxiety, and enhance overall well-being in daily life.

Audience

Adult learners (individual counseling)

Time

60 minutes

Approach

One-on-one guided exploration and skill-building.

Materials

Prep

Review Materials & Environment

10 minutes

Step 1

Introduction & Rapport

5 minutes

  • Welcome the participant and establish confidentiality
  • Explain session objectives and structure
  • Invite the participant to share current stress experiences

Step 2

Identify Stress Triggers

15 minutes

  • Provide Stress Triggers Worksheet
  • Guide the participant to brainstorm and categorize personal triggers
  • Ask probing questions to explore context, frequency, and intensity of each trigger

Step 3

Explore Coping Strategies

15 minutes

  • Introduce Coping Strategies Guide
  • Demonstrate techniques (deep breathing, progressive muscle relaxation)
  • Practice 2–3 strategies together and discuss immediate effects

Step 4

Create Personalized Resilience Plan

20 minutes

  • Distribute Resilience Plan Template
  • Assist participant in setting SMART resilience goals
  • Identify specific action steps, support resources, and potential obstacles
  • Agree on follow-up check-in dates to review progress

Step 5

Session Wrap-Up

5 minutes

  • Summarize key insights and agreed-upon actions
  • Confirm understanding of the resilience plan commitments
  • Provide encouragement and outline next steps (journaling, self-monitoring)
  • Schedule the next follow-up or counseling session
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Slide Deck

Resilience Roadmap

60-Minute Individual Counseling Session

Building awareness and skills to manage stress and strengthen resilience.

Welcome the participant, establish confidentiality, and set a supportive tone. Briefly introduce yourself and explain that today’s goal is to build a personalized roadmap for resilience.

Session Objectives

• Identify personal stress triggers
• Practice evidence-based coping strategies
• Develop a personalized resilience plan with SMART goals
• Commit to follow-up actions for continued growth

Orient the participant to what they will achieve by the end of this session.

Agenda

  1. Introduction & Rapport (5 min)
  2. Identify Stress Triggers (15 min)
  3. Explore Coping Strategies (15 min)
  4. Create Personalized Resilience Plan (20 min)
  5. Wrap-Up & Next Steps (5 min)

Review the flow of the session so the participant knows what to expect.

Identify Stress Triggers

• Use the Stress Triggers Worksheet
• Brainstorm situations, thoughts, and feelings that raise your stress
• Categorize by context, frequency, and intensity

Explain why identifying triggers is foundational for targeted coping. Emphasize honest reflection.

Stress Triggers Worksheet

  1. List your top stressors
  2. For each: Describe when, where, and how often it occurs
  3. Rate intensity (1–5)
  4. Note physical/emotional reactions

Hand over the worksheet. Guide the participant to write 5–7 triggers, probing each for detail.

Explore Coping Strategies

• Review the Coping Strategies Guide
• Demonstrate techniques: deep breathing, progressive muscle relaxation
• Discuss when and how to apply each strategy

Transition: Once triggers are clear, introduce strategies to manage them effectively.

Deep Breathing Exercise

  1. Inhale slowly through the nose (count to 4)
  2. Hold for 2 seconds
  3. Exhale gently through the mouth (count to 6)
  4. Repeat for 5 cycles

Notice changes in your heart rate and tension.

Lead the participant step-by-step through a breathing exercise, modeling calm and encouraging feedback.

Progressive Muscle Relaxation

• Tense a muscle group (e.g., fists) for 5 seconds
• Release and notice relaxation for 10 seconds
• Move through major groups: hands, shoulders, face, legs
• Focus on the sensation of letting go

If time allows, guide them in progressive muscle relaxation. Emphasize noticing release of tension.

Create Your Resilience Plan

• Open the Resilience Plan Template
• Set 2–3 SMART resilience goals
• Define action steps, resources, and potential obstacles
• Schedule follow-up check-ins to track progress

Introduce the resilience plan as a living document they’ll use beyond this session.

Resilience Plan Template

  1. Goal (Specific, Measurable, Achievable, Relevant, Time-bound)
  2. Action Steps (Who, What, When)
  3. Support Resources (People, Tools)
  4. Obstacles & Solutions
  5. Check-in Dates

Support the participant in writing clear, attainable goals. Use probing questions to refine each step.

Wrap-Up & Next Steps

• Review identified triggers and chosen strategies
• Confirm your SMART goals and action plan
• Commit to daily journaling or self-monitoring
• Schedule your next follow-up session

Summarize key takeaways, reinforce commitment, and schedule next session.

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Lesson Plan

Individual Counseling Session Plan

Guide adult clients through identifying personal goals, exploring obstacles, and creating an actionable plan to advance toward meaningful change.

Clarifying goals and anticipating barriers empowers clients to stay motivated, overcome challenges, and follow through on steps that support lasting personal growth.

Audience

Adult learners (individual counseling)

Time

60 minutes

Approach

One-on-one structured counseling with guided worksheets.

Materials

Prep

Review Materials & Environment

10 minutes

Step 1

Introduction & Session Overview

5 minutes

  • Welcome the client and establish confidentiality and rapport
  • Explain session purpose: explore goals, obstacles, and create an action plan
  • Review session structure and time allocation

Step 2

Explore Personal Goals

15 minutes

  • Distribute Goals Brainstorm Worksheet
  • Guide client to list 3–5 meaningful personal or professional goals
  • Probe for specifics: desired outcome, importance, and timeframe
  • Ask clarifying questions to ensure goals are realistic and aligned with values

Step 3

Identify Obstacles

15 minutes

  • Introduce Obstacle Mapping Chart
  • Work together to identify potential internal and external obstacles for each goal
  • Discuss past attempts and patterns related to these barriers
  • Classify obstacles and note emotional, practical, or relational challenges

Step 4

Develop Action Plan

20 minutes

  • Provide Action Step Planner
  • Assist client in writing SMART action steps for their top-priority goal
  • Identify specific resources, supports, and timelines
  • Brainstorm strategies to mitigate each obstacle
  • Encourage client to commit to the first action within 48 hours

Step 5

Reflection & Next Steps

5 minutes

  • Hand out Reflection Journal Template
  • Ask client to reflect on insights gained and initial feelings about the plan
  • Outline journaling prompts: progress, challenges, adjustments
  • Confirm follow-up session date and encourage ongoing self-monitoring
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Slide Deck

Pathway to Progress

60-Minute Individual Counseling Session
Identifying personal goals, exploring obstacles, and creating an actionable plan for growth.

Welcome the client, establish confidentiality, and introduce today’s session as a guided process to clarify goals and plan for progress.

Session Objectives

• Identify meaningful personal or professional goals
• Uncover internal and external obstacles
• Craft SMART action steps toward your top goal
• Reflect on insights and commit to next steps

Orient the client to what they will accomplish by the end of the session.

Agenda

  1. Introduction & Overview (5 min)
  2. Explore Personal Goals (15 min)
  3. Identify Obstacles (15 min)
  4. Develop Action Plan (20 min)
  5. Reflection & Next Steps (5 min)

Review the flow and timing so the client knows what to expect.

Explore Personal Goals

• Use the Goals Brainstorm Worksheet
• List 3–5 meaningful personal or professional goals
• Describe desired outcome, importance, and timeframe
• Ensure goals align with your values and are realistic

Introduce the Goals Brainstorm Worksheet and explain its purpose.

Goals Brainstorm Worksheet

  1. List 3–5 top goals
  2. For each: What is the goal, why does it matter, and by when?
  3. Rate personal significance (1–5)
  4. Note any initial barriers or support needed

Guide the client through completing the worksheet step by step.

Identify Obstacles

• Introduce the Obstacle Mapping Chart
• Identify internal obstacles (thoughts, emotions)
• Identify external obstacles (circumstances, resources)
• Discuss past patterns and classify challenges

Transition to mapping obstacles that may arise.

Obstacle Mapping Chart

  1. Select a specific goal
  2. List internal obstacles (e.g., self-doubt)
  3. List external obstacles (e.g., time constraints)
  4. Brainstorm strategies to mitigate each obstacle

Walk through filling out one obstacle map as an example.

Develop Action Plan

• Open the Action Step Planner
• Write SMART action steps for your top goal
• Define who, what, and when for each step
• Identify required resources, supports, and timelines

Explain how the action plan turns insights into concrete steps.

Action Step Planner

  1. Specific Action
  2. Measurable Outcome
  3. Assigned Support/Resources
  4. Timeline & Milestones
  5. Potential Obstacles & Mitigation

Support the client in detailing one action step fully before moving on.

Reflection & Next Steps

• Use the Reflection Journal Template
• Reflect on insights gained and initial feelings
• Journal on progress, challenges, and adjustments
• Confirm date for your follow-up session

Encourage reflection and set up ongoing accountability.

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Worksheet

Goals Brainstorm Worksheet

Use this worksheet to clarify 3–5 meaningful personal or professional goals. For each goal, reflect on why it matters, set a target timeframe, rate its importance, and note any initial barriers and supports.

Goal 1

  1. What is your goal?



  2. Why does this goal matter to you?






  3. By when would you like to achieve it?



  4. Rate its personal significance (1 = low, 5 = high):



  5. What initial barriers might you face, and what support could help you?






Goal 2

  1. What is your goal?



  2. Why does this goal matter to you?






  3. By when would you like to achieve it?



  4. Rate its personal significance (1 = low, 5 = high):



  5. What initial barriers might you face, and what support could help you?






Goal 3

  1. What is your goal?



  2. Why does this goal matter to you?






  3. By when would you like to achieve it?



  4. Rate its personal significance (1 = low, 5 = high):



  5. What initial barriers might you face, and what support could help you?






Additional Goals (optional)

Use the space below to brainstorm any extra goals you’d like to pursue.











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Worksheet

Obstacle Mapping Chart

Use this worksheet to identify the internal and external obstacles that might get in the way of your goals, and to brainstorm effective strategies to overcome each one.

Goal 1

  1. What is your goal?






  2. Internal Obstacles (thoughts, emotions, habits):











  3. External Obstacles (circumstances, resources, relationships):











  4. Strategies to Mitigate These Obstacles:











Goal 2 (optional)

  1. What is your goal?






  2. Internal Obstacles (thoughts, emotions, habits):











  3. External Obstacles (circumstances, resources, relationships):











  4. Strategies to Mitigate These Obstacles:











Additional Goals (optional)

Use the space below to map obstacles and strategies for any extra goals you’d like to pursue.















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Worksheet

Action Step Planner

Use this worksheet to break down your top-priority goal into clear, SMART steps. For each action step, specify what you will do, how you will measure success, who will be involved, when you will complete it, what support you need, and how you will handle potential obstacles.

Goal

  1. What is your top-priority goal?






Action Step 1

  1. Specific Action (What exactly will you do?):






  2. Measurable Outcome (How will you know it’s done?):






  3. Who Is Responsible / Involved:






  4. Timeline & Milestones (When will you start and finish?):






  5. Resources & Support Needed:






  6. Potential Obstacles & Mitigation Strategies:












Action Step 2 (optional)

  1. Specific Action:






  2. Measurable Outcome:






  3. Who Is Responsible / Involved:






  4. Timeline & Milestones:






  5. Resources & Support Needed:






  6. Potential Obstacles & Mitigation Strategies:












Additional Action Steps (optional)

Use the space below to plan any extra steps you’d like to take toward your goal.















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Journal

Reflection Journal Template

Use this template to capture your thoughts, feelings, and next steps after today’s session.

1. Session Insights

What were the most important insights or “aha” moments you gained during today’s session?











2. Emotional Response

How did you feel as you explored your goals and obstacles? Describe any emotions or physical sensations you noticed.











3. Strategy Reflection

Which strategies or action‐planning techniques resonated most with you, and why?











4. Next Steps Commitment

What specific actions will you commit to taking in the next 48 hours to move toward your top goal?











5. Anticipated Challenges

What potential obstacles might you encounter as you implement your plan? How will you address or mitigate these challenges?











6. Creative Reflection (Optional)

Visualize or sketch a symbol, word, or image that represents your resilience journey. Describe its meaning below or attach your drawing.



















7. Open Reflection

Is there anything else you’d like to note about today’s session, your personal growth, or any questions you still have?















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Pathway to Progress • Lenny Learning