Lesson Plan
Individual Calm Strategies Plan
Teach a 4th grader three simple, quick strategies—deep breathing, positive self-talk, and sensory grounding—to calm test anxiety and build focus.
Helps the student learn practical coping tools to reduce overwhelming feelings during tests, boosting confidence and concentration for better academic performance.
Audience
4th Grade
Time
30 minutes
Approach
Modeling and guided practice of breathing, self-talk, and grounding techniques.
Materials
- Breathing Technique Cue Cards, - Positive Self-Talk Prompts, - 5-4-3-2-1 Grounding Guide, - Timer, and - Stress Ball
Prep
Prepare Materials
5 minutes
- Print Breathing Technique Cue Cards
- Print Positive Self-Talk Prompts
- Print 5-4-3-2-1 Grounding Guide
- Gather a Timer and a Stress Ball
- Review each strategy so you can model steps clearly
Step 1
Introduction and Goal Setting
5 minutes
- Explain that today’s goal is learning ways to stay calm and focused during tests
- Ask the student to share moments when they’ve felt overwhelmed during a test
- Introduce the three strategies: deep breathing, positive self-talk, and grounding
Step 2
Model and Practice Techniques
15 minutes
- Use Breathing Technique Cue Cards to demonstrate a 3-count inhale, 3-count exhale
- Set the Timer for 1 minute and have the student practice three rounds of deep breathing
- Present Positive Self-Talk Prompts; read aloud and have the student choose and repeat a phrase twice
- Guide the student through the 5-4-3-2-1 Grounding Guide, naming 5 things they see, 4 they feel, 3 they hear, 2 they smell, 1 they taste
- Encourage the student to squeeze the Stress Ball between each step for extra sensory support
Step 3
Reflection and Personal Plan
10 minutes
- Ask which strategy felt most helpful and why
- Co-create a short plan: “When I start to feel anxious during a test, I will ______.”
- Write the student’s personal plan on a small card for them to keep
- Encourage the student to practice their chosen strategy before the next test
use Lenny to create lessons.
No credit card needed
Slide Deck
Stay Cool, Test On
A 30-minute session to learn quick ways to calm test jitters:
• Deep Breathing
• Positive Self-Talk
• 5-4-3-2-1 Grounding
Welcome the student and introduce the session. Explain that today we will learn three simple strategies to stay calm during tests.
Deep Breathing
- Sit comfortably and close your eyes.
- Inhale slowly for a count of 3: 1-2-3.
- Exhale slowly for a count of 3: 1-2-3.
- Repeat 3 times, feeling your body relax.
Model the breathing technique step by step. Demonstrate the 3-count inhale and 3-count exhale.
Positive Self-Talk
• “I can do hard things.”
• “I am prepared and calm.”
• “I take one question at a time.”
• “I have handled challenges before.”
Pick one phrase and say it twice.
Read several self-talk phrases aloud and have the student choose one or two to repeat.
5-4-3-2-1 Grounding
• 5 things you see around you
• 4 things you can feel (e.g., your chair)
• 3 things you hear right now
• 2 things you smell
• 1 thing you can taste
Guide the student through each sense, pausing to help them notice items.
Let’s Practice!
- Choose one strategy: Breathing, Self-Talk, or Grounding.
- Set a 1-minute timer.
- Practice your strategy with the stress ball in hand.
- Notice how you feel afterward.
Encourage the student to choose a strategy and try it now using the timer and stress ball.
Your Personal Calm Plan
“When I start to feel anxious during a test, I will ______.”
• Write your plan on this card.
• Keep it with you during tests.
• Practice it before your next quiz.
Help the student write a personal plan and reinforce the importance of practice.
Worksheet
Breathing Technique Cue Cards
Cut out each card along the dotted lines. Use these cards to guide your 3-count breathing practice whenever you feel stressed or overwhelmed.
Card 1: Get Ready
- Sit up tall in your chair with both feet flat on the floor.
- Rest your hands in your lap or on the desk.
- Close or soften your eyes.
Practice getting comfortable before you start. How does your body feel right now?
Card 2: Inhale for 3
- Breathe in slowly through your nose.
- Count in your head: “1...2...3.”
- Feel your belly and chest expand.
Draw three circles below and color one in as you count each second:
⚪︎ ⚪︎ ⚪︎
Card 3: Exhale for 3
- Breathe out slowly through your mouth.
- Count in your head backwards: “3...2...1.”
- Feel your shoulders and chest relax.
Draw three stars below and cross one off as you count each second:
★ ★ ★
Card 4: Repeat & Reflect
- Repeat Card 2 (Inhale) and Card 3 (Exhale) two more times so you do three full breaths.
- Check off each full breath below:
☐ Breath 1 ☐ Breath 2 ☐ Breath 3
After your three breaths, write how you feel now:
Worksheet
Positive Self-Talk Prompts
Use these prompts to practice saying kind, encouraging things to yourself when you feel nervous or overwhelmed. Read each phrase, then personalize it in your own words.
1. “I can do hard things.”
My version:
“I can do hard things because ______.”
2. “I am prepared and calm.”
My version:
“I am prepared for ______ and I feel ______.”
3. “I take one question at a time.”
My version:
“I will focus on one question at a time when ______.”
4. “I have handled challenges before.”
My version:
“I have handled challenges like ______, and I can handle this too.”
Your Own Positive Phrase
Write a self-talk phrase that feels right for you:
Practice Now
Choose one phrase above. Write it here and say it to yourself twice:
Phrase:
Say it twice:
Worksheet
5-4-3-2-1 Grounding Guide
Use this guide to help calm your mind by paying attention to your five senses. When you start to feel anxious or overwhelmed during a test, pause and work through each step slowly.
1. 5 Things You See
Look around and name five different things you can see right now. Write them below:
- _________________________________
- _________________________________
- _________________________________
- _________________________________
- _________________________________
2. 4 Things You Feel
Notice four things you can physically feel. Use your sense of touch (e.g., your chair, your pencil, your clothes).
- _________________________________
- _________________________________
- _________________________________
- _________________________________
3. 3 Things You Hear
Listen carefully and write down three sounds you hear right now.
- _________________________________
- _________________________________
- _________________________________
4. 2 Things You Smell
See if you can notice two different smells around you. They can be strong or faint.
- _________________________________
- _________________________________
5. 1 Thing You Taste
Focus on one taste in your mouth right now (it could be from a snack or just the taste you notice).
- _________________________________
Reflection
Circle how you feel:
Calm Anxious Focused Distracted
Write one sentence about how this exercise helped you: