Stress Check-In Warm-Up

Instructions: Take a moment to think about the following question. You don't need to share your answer out loud, but be ready to reflect on it for a moment.

Question: What does stress feel like in your body or mind? (No need to share specific stressors, just the physical or mental feelings!)

Stress Less, Live More Script

Warm-Up: Stress Check-In (5 minutes)

(Teacher): "Good morning/afternoon, everyone! Today, we're going to talk about something we all experience: stress. Before we dive in, let's do a quick 'Stress Check-In.'"

(Teacher): "On the board, you'll see a question: What does stress feel like in your body or mind? You don't need to share specific things that make you stressed, just focus on the feelings themselves. For example, 'My shoulders get tight,' or 'My mind races.' Take a moment to think about it or jot down a quick note if you like."

(Teacher): "No need to share out loud unless you feel comfortable. Just acknowledging these feelings is a great first step."

Introduction: Understanding Stress (5 minutes)

(Teacher): (Advance to Stress-Less Slide Deck Slide 1)

"So, what is stress? As you can see on the slide, stress is basically your body's way of reacting to pressure or demands. It's that feeling you get when things feel tough, challenging, or overwhelming. And guess what? Everyone feels it sometimes! It's a normal part of life."

(Teacher): (Advance to Stress-Less Slide Deck Slide 2)

"Think about it – when you're stressed, how does it show up in your body or mind? Does your heart beat faster? Do your muscles feel tense? Maybe you get a headache or a stomach ache. Or in your mind, do you have worried thoughts, trouble focusing, or just feel completely overwhelmed?"

(Teacher): "Can anyone share a general feeling they experience, without mentioning the cause?" (Allow 1-2 student responses, guiding them to focus on physical/mental sensations, not specific stressors.)

"Thanks for sharing! It's clear stress can impact us in many ways. But here's the good news: we can learn to manage it."

(Teacher): (Advance to Stress-Less Slide Deck Slide 3)

"Today, we're going to build our own 'Stress-Buster Toolkit' by exploring different ways to handle stress. We'll be working in centers, learning and practicing new coping skills, and finding what works best for each of you."

Center Activities: Coping Skills Exploration (15 minutes)

(Teacher): "I'm going to divide you into three small groups. Each group will start at a different center, and you'll spend about 5 minutes at each before rotating. Listen for your group number and your starting center. When you hear the signal, you'll move to the next one."

(Teacher): "Let me quickly explain each center:"

(Teacher): (Advance to Stress-Less Slide Deck Slide 4)

"Center 1 is 'Mindful Moments.' Here, you'll find Mindful Moments Activity Cards with quick exercises to calm your mind and body – things like breathing techniques or focusing on your senses. The goal is to try out a few and see how they feel."

(Teacher): (Advance to Stress-Less Slide Deck Slide 5)

"Center 2 is 'Scenario Solutions.' At this station, you'll work with Coping Skills Scenario Cards. You'll read different situations that might cause stress and discuss as a group healthy ways to respond. Think about what advice you'd give to someone in that situation."

(Teacher): (Advance to Stress-Less Slide Deck Slide 6)

"Center 3 is 'Brainstorm Boost.' Here, you'll use the Stress-Buster Brainstorm Worksheet to create your personal list of stress-busters. Think about activities you already enjoy that help you relax or feel better, or new ones you want to try. Get creative with your ideas!"

(Teacher): "Remember, you'll have about 5 minutes at each center. I'll let you know when it's time to rotate. Any questions before we start?" (Address questions if any.)

(Teacher): "Alright, let's get to our centers!"

(Monitor groups, provide guidance, and give signals for rotations every 5 minutes.)

Wrap-Up: Share & Reflect (5 minutes)

(Teacher): "Alright, everyone, bring it back together! Great work at the centers. I hope you got to try out some new ideas and think about what helps you manage stress."

(Teacher): (Advance to Stress-Less Slide Deck Slide 7)

"Let's hear from a few groups or individuals. What's one new coping skill you learned today, or one skill you're excited to try out this week?" (Call on a few students to share.)

"Excellent! It's important to remember that there's no single 'right' way to cope. What works for one person might not work for another, and that's totally okay. The key is finding what makes you feel calm and in control."

(Teacher): "To wrap things up, I have a quick exit ticket for you called the Coping Skills Cool-Down. Please complete it before you leave today."

(Teacher): (Advance to Stress-Less Slide Deck Slide 8)

"Stress happens, it's a part of life, but remember: you have the power to manage it. Keep practicing your new skills, and you'll build a strong 'Stress-Buster Toolkit' for yourself. Great job today!"

Mindful Moments Activity Cards

Instructions: At this center, choose a few cards and try the mindful moment exercise described. Focus on how it makes you feel in your body and mind.

Card 1: Five Finger Breathing

• Hold one hand up, fingers spread.
• Trace the outside of your hand with the pointer finger of your other hand.
• Breathe in as you trace up a finger.
• Breathe out as you trace down the other side of the finger.
• Repeat for all five fingers, then reverse!

Card 2: Sound Detective

• Close your eyes (or look down softly) for 30 seconds.
• Listen carefully. What sounds can you hear?
• Try to identify the furthest sound, then the closest sound.
• Just listen, don't judge the sounds as good or bad.

Card 3: Body Scan Check-In

• Sit comfortably with your feet on the floor.
• Close your eyes gently if you feel comfortable.
• Bring your attention to your toes. How do they feel?
• Slowly move your attention up your body: feet, ankles, calves, knees, thighs, hips, stomach, chest, back, shoulders, arms, hands, neck, face, and head.
• Notice any sensations without trying to change them.

Card 4: Mindful Eating (Imaginary)

• Imagine you have your favorite snack in front of you.
• Notice its colors, shapes, and texture.
• Imagine smelling it. What does it smell like?
• Imagine taking a bite. How does it taste? What is the texture? How does it feel in your mouth?
• Savor the imaginary experience for a moment.

Card 5: Gratitude Glimpse

• Think of three things you are genuinely grateful for right now.
• They can be big or small (e.g., a sunny day, a good song, a comfortable chair).
• Really feel the gratitude for each one for a few seconds.

Card 6: See 5, Hear 4, Feel 3, Smell 2, Taste 1 (5-4-3-2-1 Grounding)

• See 5: Look around and name 5 things you can see.
• Hear 4: Listen and name 4 things you can hear.
• Feel 3: Notice and name 3 things you can feel (e.g., your clothes, the chair, the air).
• Smell 2: Name 2 things you can smell (or imagine 2 pleasant smells).
• Taste 1: Name 1 thing you can taste (or imagine 1 pleasant taste).

Coping Skills Scenario Cards

Instructions: Read each scenario with your group. Discuss how the person in the scenario might be feeling and what healthy coping skills they could use. Write down at least two ideas for each scenario.

Scenario 1: The Big Project Due

Scenario: Sarah has a huge science project due tomorrow that counts for a big part of her grade. She's been working on it, but it feels overwhelming, and she's worried she won't finish it on time or that it won't be good enough. Her stomach feels tight, and she can't stop thinking about it.

Discussion Questions:

• How do you think Sarah is feeling?
• What are some immediate, healthy things Sarah could do to manage her stress in this moment?
• What are some longer-term strategies she could use to prevent this feeling next time?

Coping Skills Ideas:

Scenario 2: Friend Drama

Scenario: Alex just found out that their two best friends had a fight and are now not talking to each other. Both friends are trying to get Alex to take sides. Alex feels caught in the middle, sad for their friends, and stressed about losing either friendship. They feel a knot in their chest when they think about it.

Discussion Questions:

• How do you think Alex is feeling?
• What healthy ways can Alex cope with feeling caught in the middle?
• What are some strategies Alex could use to communicate their feelings to their friends without taking sides?

Coping Skills Ideas:

Scenario 3: Unexpected Bad Grade

Scenario: Jordan studied really hard for a math test and felt confident. But when the grades came back, Jordan saw a low score that was much worse than expected. Jordan feels angry, disappointed, and like all their hard work was for nothing. They want to just crumple up the paper and throw it away.

Discussion Questions:

• How do you think Jordan is feeling?
• What are some healthy ways Jordan could express their anger and disappointment?
• What steps could Jordan take next to understand what went wrong and improve?

Coping Skills Ideas:

Scenario 4: Social Media Pressure

Scenario: Chloe spends a lot of time on social media and constantly sees posts from other students showing perfect lives, amazing achievements, and exciting outings. Chloe starts to feel like her own life isn't as good, and she feels left out and anxious whenever she scrolls. She finds herself comparing herself to others constantly.

Discussion Questions:

• How do you think Chloe is feeling?
• What healthy boundaries could Chloe set with social media to reduce her stress?
• What activities could Chloe do that make her feel good about herself, away from screens?

Coping Skills Ideas:

My Personal Stress-Buster Toolkit

Instructions: Everyone has different ways to cope with stress. Think about what helps you feel calm, happy, or relaxed when things get tough. Brainstorm and list as many healthy coping strategies as you can. These can be things you already do or new ideas you want to try!

Section 1: Quick Calmers (Things I can do in 5 minutes or less)

• Example: Take 3 deep breaths
• Example: Listen to one favorite song

Section 2: Longer-Term Boosters (Things I can do when I have more time)

• Example: Go for a walk outside
• Example: Talk to a trusted adult or friend

Section 3: Creative & Fun Ways to De-Stress

• Example: Draw or doodle
• Example: Play a game

Bonus Challenge: Pick one new stress-buster from your list that you will try this week!

Coping Skills Cool-Down: Exit Ticket

Instructions: Please answer the following questions honestly to help us understand what you learned today. Turn this in before you leave class.

1. What is one new coping skill you learned or thought about today that you want to try?
   
   
   
   
   
   
   

2. On a scale of 1 to 5, how confident do you feel now about finding ways to manage stress? (1 = Not confident at all, 5 = Very confident)

   • 1
   • 2
   • 3
   • 4
   • 5
     
     
     
     

3. What was the most helpful part of today's lesson for you?
   
   
   
   
   
   
   

4. Is there anything else you would like to learn about stress or coping skills?