Mindful Breathing Activity

Objective: To introduce students to a simple mindfulness technique for stress reduction.

Instructions:

1. Find a Comfortable Position (1 minute): "Everyone, please find a comfortable position in your chair. You can sit upright with your feet flat on the floor, or if you prefer, you can gently lean back. Place your hands comfortably in your lap or on your desk. If you feel comfortable, you may gently close your eyes or lower your gaze to a spot in front of you."

2. Focus on Your Breath (2 minutes): "Now, bring your attention to your breath. You don't need to change anything about your breathing, just notice it. Feel the air as it enters your nostrils and as it leaves. Notice your chest or belly rising and falling with each inhale and exhale."

3. Count Your Breaths (1 minute): "To help you stay focused, you can silently count your breaths. Inhale (one), exhale (two), inhale (three), exhale (four), and so on, up to ten, then start again from one. If your mind wanders, that's perfectly normal. Just gently bring your attention back to your breath and start counting again."

4. Observe Sensations (1 minute): "Notice any sensations in your body. Are you feeling warm, cool, tense, or relaxed? Just observe these sensations without judgment, and let your breath continue to be your anchor."

5. Gentle Return (1 minute): "When you hear my voice again, slowly bring your awareness back to the room. Gently open your eyes if they were closed. Take a moment to stretch if you need to, and just notice how you feel."

Discussion Prompts (Optional - 2 minutes):

• "How did that feel? Was it easy or challenging to focus on your breath?"
  
  
  
• "Where did you feel your breath most clearly?"
  
  
  
• "How do you think this exercise could help you when you feel stressed?"
  
  
  

Coping Strategies Worksheet: Stress Less, Achieve More

Name: ____________________________

Date: ____________________________

Part 1: Understanding My Stress

1. What are your top 3 stress triggers? (What situations, events, or thoughts most often make you feel stressed?)
   
   
   
   

   • Trigger 1: ____________________________________________________________________
   • Trigger 2: ____________________________________________________________________
   • Trigger 3: ____________________________________________________________________

2. How does stress typically show up for you? (Circle all that apply, and add your own if not listed.)

   • Headaches
   • Stomach aches
   • Trouble sleeping
   • Feeling tired/low energy
   • Irritability/short temper
   • Feeling anxious or worried
   • Difficulty concentrating
   • Feeling overwhelmed
   • Changes in appetite
   • Muscle tension
   • Other: ____________________________________________________________________
     
     
     
     

3. Think about a time you recently felt stressed. How did you react or try to cope? (Was it helpful? Not helpful?)
   
   
   
   
   
   
   

Part 2: Building My Stress Toolkit

Below are some healthy coping strategies. Review them and choose at least two you would like to try or practice more often.

• Mindfulness/Breathing Exercises: Taking a few deep breaths, doing a body scan, focusing on the present moment.
• Physical Activity: Going for a walk, dancing, playing a sport, stretching.
• Creative Expression: Journaling, drawing, painting, listening to music.
• Social Connection: Talking to a trusted friend or adult, spending time with family, asking for help.
• Time Management: Creating a schedule, breaking down big tasks, prioritizing.
• Relaxation Techniques: Reading, taking a warm bath, listening to calming sounds, spending time in nature.
• Problem-Solving: Identifying the problem, brainstorming solutions, taking action.
  
  
  1. My Chosen Strategy #1: ___________________________________________________
  • How will I try to use this strategy? When? Where?
    
    
    
    
    
    
    

2. My Chosen Strategy #2: ___________________________________________________
   • How will I try to use this strategy? When? Where?
     
     
     
     
     
     
     

Part 3: My Stress Action Plan

1. What is one small step you can take today or tomorrow to practice one of your chosen strategies?
   
   
   
   
   
   
   

2. Who can you talk to if you feel overwhelmed or need support?