lenny

Stress Busters: Tools for Calm

Lesson Plan

Stress Busters: Tools for Calm

Students will be able to identify personal stress triggers, describe various healthy coping mechanisms, and create a personalized stress-busting toolkit.

Learning to manage stress is crucial for maintaining mental and emotional well-being. This lesson provides students with essential skills to navigate daily pressures, improve focus, and promote a healthier lifestyle.

Audience

Upper Elementary to High School Students

Time

60 minutes

Approach

Interactive discussion, practical techniques, and reflective activities.

Materials

Whiteboard or Projector, Markers or Pens, Stress Busters Slide Deck, Stress Detective Worksheet, My Stress Toolkit Activity, and Cool Down: One Breath, One Thought

Prep

Prepare Materials

15 minutes

Step 1

Warm-Up: What is Stress?

5 minutes

  • Begin by asking students: "What comes to mind when you hear the word 'stress'?"
    - Facilitate a brief class discussion, encouraging students to share their initial thoughts and feelings.
    - Transition to the definition of stress and its impact using the Stress Busters Slide Deck.

Step 2

Understanding Stress Signals

10 minutes

  • Use the Stress Busters Slide Deck to explain common physical, emotional, and behavioral signs of stress.
    - Have students complete the first section of the Stress Detective Worksheet where they identify their own stress signals.
    - Discuss as a class, emphasizing that everyone experiences stress differently.

Step 3

Introducing Stress Busters

15 minutes

  • Present various coping mechanisms using the Stress Busters Slide Deck, such as deep breathing, mindfulness, physical activity, talking to someone, and creative expression.
    - Lead a quick, guided deep breathing exercise (e.g., 4-7-8 breathing).
    - Encourage students to jot down techniques they find interesting on their Stress Detective Worksheet.

Step 4

Building My Stress Toolkit

20 minutes

  • Introduce the My Stress Toolkit Activity.
    - Explain that students will create a personalized toolkit of coping strategies.
    - Provide time for students to work individually on their toolkits.
    - Circulate and offer support and suggestions.

Step 5

Share and Reflect

5 minutes

  • Invite volunteers to share one item from their My Stress Toolkit Activity and explain why they chose it.
    - Facilitate a brief discussion about the importance of having multiple strategies for stress management.

Step 6

Cool Down: One Breath, One Thought

5 minutes

lenny
0 educators
use Lenny to create lessons.

No credit card needed

Slide Deck

What is Stress?

What comes to mind when you hear the word 'stress'?

  • A feeling?
  • A reaction?
  • Something that happens to everyone?
  • Something you feel right now?

Stress is your body's natural response to challenges or demands. It's how your body tells you something needs attention!

Welcome students and introduce the topic of stress. Ask them what comes to mind when they hear the word 'stress' to gauge their prior knowledge and feelings. Encourage a brief open discussion.

Good Stress vs. Bad Stress

Eustress (Good Stress):

  • Helps you focus
  • Motivates you
  • Short-term
  • Exciting

Distress (Bad Stress):

  • Makes you feel overwhelmed
  • Can last a long time
  • Unpleasant
  • Drains your energy

Explain that stress isn't always bad. Positive stress (eustress) can motivate us, like before a big game or a presentation. Negative stress (distress) is what we usually think of, when demands feel too high.

Your Body's Alarm System: Stress Signals

How does stress show up for you?

Physical Signals:

  • Headaches, stomachaches
  • Tense muscles
  • Fast heartbeat
  • Trouble sleeping

Emotional Signals:

  • Feeling worried or anxious
  • Irritability, anger
  • Sadness
  • Feeling overwhelmed

Behavioral Signals:

  • Changes in eating habits
  • Avoiding friends or activities
  • Procrastination
  • Difficulty concentrating

Discuss how stress can show up in different ways. Ask students if they've noticed any of these in themselves. Introduce the idea of 'stress signals' and that they can be unique to each person. Transition to the Stress Detective Worksheet.

Your Stress Busters Toolkit!

Just like a superhero needs a toolkit, you can have a toolkit of strategies to fight stress!

What are some ways we can calm down when stress strikes?

  • Deep Breathing
  • Mindfulness & Meditation
  • Physical Activity
  • Talking It Out
  • Creative Expression
  • Getting Enough Sleep

Introduce the concept of 'Stress Busters' – tools and techniques to help manage stress. Emphasize that different tools work for different people and situations. Briefly introduce each technique, then move to a practical example.

Stress Buster in Action: Deep Breathing

Let's try a simple deep breathing exercise together.

4-7-8 Breathing Technique:

  1. Inhale slowly through your nose for 4 counts.
  2. Hold your breath for 7 counts.
  3. Exhale completely through your mouth for 8 counts.

How does this feel? What do you notice?

Lead a short, guided deep breathing exercise. For example, instruct students to inhale for 4 counts, hold for 7, and exhale for 8. Do this a few times. Ask them how they feel afterward. This is a practical demonstration of one stress buster.

Build Your Own Stress Toolkit!

Now it's YOUR turn to become a stress-busting expert!

Think about:

  • What helps you feel calm?
  • What makes you happy?
  • What can you do when you feel overwhelmed?

Your Stress Toolkit will be a personal collection of strategies that you can use when stress comes knocking!

Explain that students will now build their own personal 'Stress Toolkit'. Connect this to the My Stress Toolkit Activity. Encourage them to think about what works for them.

Remember Your Superpowers!

You have the power to manage your stress!

  • Identify your signals: Know what stress looks like for you.
  • Use your tools: Practice your stress-busting techniques.
  • It's okay to ask for help: Talk to a trusted adult if you need support.

You've got this!

Review the key takeaways and remind students that managing stress is an ongoing process. Encourage them to use their toolkits regularly. Prepare for the cool-down activity.

lenny

Activity

My Stress Toolkit Activity

Name: ____________________________

Stress happens to everyone, but the good news is you have the power to manage it! This activity will help you create your own personal Stress Toolkit – a collection of strategies you can use to feel calmer and more in control when stress strikes.

Part 1: My Stress Signals (Review from Worksheet)

Before we build our toolkit, quickly remind yourself:

  1. What are some physical signs that you are feeling stressed?



  2. What are some emotional or behavioral signs that you are feeling stressed?



Part 2: What Goes in My Toolkit?

Think about things that help you relax, feel happy, or solve problems when you're feeling stressed. Your toolkit can include anything that helps you!

Here are some ideas to get you started. Choose from these, or come up with your own!

A. Physical Busters (Things you do with your body)

  • Deep breathing exercises
  • Going for a walk or run
  • Stretching or yoga
  • Dancing
  • Playing a sport
  • Taking a warm bath/shower

My Physical Stress Busters:



B. Mind Busters (Things you do with your thoughts)

  • Mindfulness/Meditation
  • Listening to calming music
  • Reading a book
  • Journaling
  • Practicing positive self-talk

My Mind Stress Busters:



C. Creative Busters (Things you make or imagine)

  • Drawing or coloring
  • Writing stories or poems
  • Playing an instrument
  • Singing
  • Crafts

My Creative Stress Busters:



D. Social Busters (Things you do with others)

  • Talking to a friend or family member
  • Playing with a pet
  • Spending time with loved ones
  • Helping someone else

My Social Stress Busters:



Part 3: Design Your Toolkit!

Use the space below to draw or write out your personal stress toolkit. You can draw pictures of your tools, create a list, or even design a small box with your strategies inside. Make it colorful and personal to you!













































































Remember: Your stress toolkit is for you. Use it whenever you need a little calm! Feel free to add new tools as you discover them.

lenny
lenny

Worksheet

Stress Detective Worksheet

Name: ____________________________

Welcome, Stress Detective! Your mission is to understand how stress affects you and to start thinking about ways to become a stress buster!

Part 1: What is Stress? (Quick Check)

  1. In your own words, what is stress?



  2. Can stress ever be a good thing? Explain why or why not.



Part 2: My Stress Signals - What Does Stress Look Like For Me?

Everyone experiences stress differently. Think about how your body and mind react when you feel stressed.

A. Physical Signals (How does my body feel?)

  • Do I get headaches? Stomachaches? Tense shoulders?
  • Does my heart beat fast? Do I feel tired?

Write down 2-3 physical signs of stress you notice in yourself:



B. Emotional Signals (How do I feel on the inside?)

  • Do I feel worried? Annoyed? Sad? Overwhelmed?
  • Do I get easily frustrated or angry?

Write down 2-3 emotional signs of stress you notice in yourself:



C. Behavioral Signals (How do I act when stressed?)

  • Do I avoid talking to people? Procrastinate?
  • Do my eating or sleeping habits change?
  • Is it hard to focus?

Write down 2-3 behavioral signs of stress you notice in yourself:



Part 3: My Stress Triggers - What Causes My Stress?

What situations, events, or thoughts often make you feel stressed?

  • Exams or homework?
  • Arguments with friends or family?
  • Feeling overwhelmed with too many tasks?
  • Social situations?

Write down 3-4 common stress triggers for you:



Part 4: Stress Busters - Initial Thoughts

From the discussion, what are 2-3 stress-busting techniques you learned about that you might want to try?



Keep these in mind as we build your personal Stress Toolkit!

lenny
lenny

Cool Down

Cool Down: One Breath, One Thought

Name: ____________________________

Let's end our session with a moment of calm.

Instructions:

  1. Find a comfortable position: Sit up straight or lean back, whatever feels best for you.
  2. Close your eyes gently or soften your gaze downwards.
  3. Take a deep breath in through your nose, filling your belly.
  4. Slowly exhale through your mouth, letting go of any tension.
  5. Repeat this 2-3 times, focusing on the feeling of your breath moving in and out.

Reflect and Write:

As you continue to breathe calmly, think about our lesson today.

What is one thing you learned about stress, or one stress-busting tool you feel good about trying?







Thank you for exploring the world of stress busters today!

lenny
lenny