Lesson Plan
Regulate & Relate Lesson Plan
Students will learn three self-regulation strategies, practice supportive peer communication, and role-play anxiety scenarios to build concrete stress-management skills and foster classroom connections.
Adolescents often face overwhelming stress and social pressures. This lesson equips 9th graders with tools to self-regulate emotions, strengthen peer bonds, and confidently manage anxiety in real-life situations.
Audience
9th Grade
Time
30 minutes
Approach
Interactive instruction, partner activities, and role-play practice.
Materials
Self-Regulation Strategy Handout, Peer Support Conversation Starters, Anxiety Role-Play Scenario Cards, Whiteboard and Markers, and Timer or Stopwatch
Prep
Preparation
5 minutes
- Review the Self-Regulation Strategy Handout, Peer Support Conversation Starters, and Anxiety Role-Play Scenario Cards.
- Arrange scenario cards in sets of two for each pair of students.
- Prepare a chart on the whiteboard listing self-regulation strategies.
- Set a timer or stopwatch for time-bound activities.
- Ensure desks are configured to allow quick pairing and group discussion.
Step 1
Introduction & Warm-Up
5 minutes
- Greet students and explain lesson objectives: self-regulation, relationship-building, anxiety management.
- On the whiteboard, list three self-regulation strategies (e.g., deep breathing, positive self-talk, grounding).
- Quick round-robin: each student names one stressor they’ve felt recently (no details) to normalize sharing.
Step 2
Teach Self-Regulation Strategies
7 minutes
- Distribute the Self-Regulation Strategy Handout.
- Briefly model each strategy:
• Deep Breathing (3–3–3 technique)
• Positive Self-Talk (create one affirmation)
• Grounding (5-4-3-2-1 senses exercise) - Invite two volunteers to demonstrate one strategy each.
- Ask students to practice one strategy silently for 1 minute.
Step 3
Relationship-Building Activity
8 minutes
- Pair students and give each pair a set of Peer Support Conversation Starters.
- Set timer for 4 minutes: each student takes turns asking and responding to prompts (e.g., “What helps you calm down?”).
- After 4 minutes, prompt pairs to share one supportive tip they learned about their partner.
- Highlight the value of listening and empathy.
Step 4
Anxiety Role-Play Practice
7 minutes
- Form new pairs and distribute Anxiety Role-Play Scenario Cards.
- Explain: one student plays the anxious role, the other practices guiding them through a self-regulation strategy.
- Set timer for 3 minutes per role; then switch roles and scenario.
- Circulate to offer feedback on strategy use and supportive language.
Step 5
Debrief & Reflection
3 minutes
- Reconvene whole class and invite 2–3 students to share how a strategy and peer support helped during role-play.
- Ask: “Which strategy felt most natural? How might you use it outside class?”
- Encourage students to keep the handout and use strategies when feeling anxious.
- Close with a brief mindfulness exercise: 30 seconds of deep breathing together.
Slide Deck
Regulate & Relate
Self-Regulation • Peer Support • Anxiety Management
Welcome students to today’s lesson on self-regulation, peer support, and managing anxiety. Introduce yourself and briefly explain that by the end of class they’ll learn three strategies to calm themselves, practice supportive conversations, and role-play real situations. Point out any housekeeping (restroom, phones off).
Introduction & Warm-Up (5 min)
• Explain lesson objectives
• List 3 self-regulation strategies on board
• Quick round-robin: name one stressor you’ve felt
Introduce the warm-up: Explain we’ll normalize talking about stress. On the board, list: Deep Breathing, Positive Self-Talk, Grounding. Then invite each student to name one stressor (no details). Keep the pace brisk—aim for 5 minutes total.
Teach Self-Regulation (7 min)
• Deep Breathing (3-3-3 technique)
• Positive Self-Talk (create an affirmation)
• Grounding (5-4-3-2-1 senses)
Handout: Self-Regulation Strategy Handout
Distribute the Self-Regulation Strategy Handout. Model each strategy step-by-step. Ask two volunteers to demonstrate. Then give everyone 1 minute to practice silently. Circulate and offer encouragement.
Relationship-Building Activity (8 min)
• Form pairs and share prompts:
– What helps you calm down?
– When do you feel most stressed?
– One way I can support you is…
Resource: Peer Support Conversation Starters
Pair students and hand out the Peer Support Conversation Starters. Set a 4-minute timer. Circulate and prompt deeper listening. After time’s up, ask pairs to share one tip they learned about their partner.
Anxiety Role-Play Practice (7 min)
• New pairs, share scenario cards
• Role A: play anxious; Role B: guide strategy
• 3 min per role, then switch
Resource: Anxiety Role-Play Scenario Cards
Re-shuffle pairs and distribute the Anxiety Role-Play Scenario Cards. Explain roles: one is anxious, one guides through a strategy. Run 3 minutes, then switch. Offer on-the-spot feedback.
Debrief & Reflection (3 min)
• Share one insight from role-play
• Which strategy was most helpful?
• How will you use it in real life?
Invite 2–3 students to share: Which strategy felt most natural? How might you use it outside class? Acknowledge responses and reinforce the value of peer support.
Closing Mindfulness & Next Steps
• 30-second guided deep breathing
• Keep your handout handy
• Practice one strategy today
Lead the class in 30 seconds of deep breathing together. Remind students to keep their handouts and try at least one strategy before our next meeting. Thank them for their participation.
Worksheet
Self-Regulation Strategy Handout
Follow the steps below for each strategy. Use the space provided to reflect and practice.
1. Deep Breathing (3-3-3 Technique)
Steps:
- Inhale deeply for 3 counts.
2. Hold your breath for 3 counts.
3. Exhale slowly for 3 counts.
4. Repeat this cycle 3 times.
Practice Now:
Take one minute to do this exercise. Then reflect:
- How did you feel before trying deep breathing?
- How do you feel after doing deep breathing?
2. Positive Self-Talk
Steps:
- Identify a stressor or anxious thought.
- Turn it into a positive affirmation (e.g., “I can handle this,” “I am in control”).
- Say your affirmation out loud to yourself at least 3 times.
Your Affirmation:
_____________________________
Reflection:
- When I repeat this affirmation, I feel:
3. Grounding (5-4-3-2-1 Senses Exercise)
Steps:
- Name 5 things you see around you:
- ______________
2. ______________
3. ______________
4. ______________
5. ______________
- ______________
- Name 4 things you can touch:
- ______________
2. ______________
3. ______________
4. ______________
- ______________
- Name 3 things you hear:
- ______________
2. ______________
3. ______________
- ______________
- Name 2 things you smell:
- ______________
2. ______________
- ______________
- Name 1 thing you taste:
-
Reflection:
- How did this grounding exercise affect your anxiety or stress level?
Keep this handout and try these strategies whenever you feel stressed or anxious.
Activity
Peer Support Conversation Starters
Instructions: In pairs, take turns selecting a prompt. Ask your partner the question and listen actively. Use the space below each prompt to jot down your partner’s response. After you both share, choose one supportive tip you learned about your partner to share with the class.
- What helps you calm down when you feel stressed or anxious?
- Can you describe a recent time you felt overwhelmed? What did you do to feel better?
- What self-care activity brings you the most comfort (e.g., listening to music, drawing, walking)? Why?
- When you notice a friend is anxious, what is one thing you say or do to support them?
- Share a positive affirmation or phrase you tell yourself when you need encouragement. How does it help you?
- Describe a mental “safe place” or visualization that helps you relax. What do you imagine there?
- What’s one thing I can do right now to help you feel more at ease if you’re feeling stressed?
- What subtle signs (body language, tone of voice) tell you that someone else might need support?
After completing your conversation, be prepared to share one key insight or supportive tip you learned about your partner with the class.
Activity
Anxiety Role-Play Scenario Cards
Instructions: Shuffle the cards and have each pair draw one scenario at a time. Student A reads the scenario and plays the role of the anxious person. Student B guides them through a chosen self-regulation strategy (deep breathing, positive self-talk, or grounding). After 3 minutes, switch roles and draw a new card.
Scenario 1:
You’re about to give a five-minute oral presentation in front of the entire class. Your hands are sweaty, and you feel your stomach drop.
Scenario 2:
You have a major math test tomorrow. Tonight you can’t fall asleep because you keep worrying you’ll forget everything.
Scenario 3:
You’ve been invited to a party where you only know one person. You’re nervous about starting conversations and feel like everyone is watching you.
Scenario 4:
Your coach just announced tryouts for the school basketball team. You worry you won’t perform well and fear letting your teammates down.
Scenario 5:
You’re meeting with your teacher after school to discuss a grade you’re unhappy with. You’re afraid they’ll think you’re complaining or unprepared.
Scenario 6:
You’re about to ask someone you like to hang out. Your heart races and your mind goes blank when you try to speak.
Scenario 7:
You have a part in the school play, and opening night is tonight. You feel pressure to remember all your lines perfectly.
Scenario 8:
You saw a rumor about you on social media. You feel your chest tighten and your thoughts spiral as you imagine everyone talking about you.
Keep these cards handy. After each role-play, discuss:
- Which strategy helped most and why?
- What supportive language made you feel more at ease?
- How might you use this approach in real-life situations?