Introduction (5 minutes):

• Begin by discussing what stress relief means specifically for high school students.
• Ask: "What are some moments at school that make you feel overwhelmed?" (e.g., before a big exam, during a group project, or when facing peer pressure)
• Explain how deep breathing and mindfulness can help calm the mind and body during these situations.

Guided Deep Breathing Exercise (10 minutes):

• Have everyone sit comfortably in a classroom or quiet space.
• Instruct students to close their eyes if they feel comfortable and to focus on their breath.
• Guide them through the following exercise:
  • Inhale slowly through the nose for a count of 4
  • Hold the breath for a count of 4
  • Exhale slowly through the mouth for a count of 6
• Repeat this cycle 5 times, encouraging students to focus on how each breath feels and to release tension with every exhale.

Mindfulness Moment (5 minutes):

• After the breathing exercise, ask students to remain seated with their eyes closed.
• Guide them to simply observe their thoughts and feelings as they relate to a recent stressful situation (such as a challenging test or a social encounter) without judgment.
• Encourage them to notice any physical sensations of stress (like tight shoulders or a racing heart) and observe how these sensations change as they continue to breathe deeply.

Group Discussion (10 minutes):

• Form small groups and invite students to share their experiences with the exercise if they feel comfortable.
• Use prompts such as:
  • What did you notice about your body when you felt stressed during school?
  • How did the deep breathing exercise change those sensations?
  • Can you think of a situation (like exam day or a social event) where this technique might be useful?

Wrap-Up (5 minutes):

• Summarize the importance of quick stress relief techniques that help manage high school stressors.
• Encourage students to practice this exercise whenever they feel overwhelmed, whether before a presentation or during a busy day.
• Remind them that small, consistent practices can build their resilience and aid in managing stress over time.

Mindful Observation (5 minutes):

• Sit in a comfortable, quiet area in class.
  
• Close your eyes if you feel at ease and focus on your breath.
  
• Allow thoughts to come naturally without judgment. Imagine letting go of stress from an upcoming test or a social event.
  
  
  

Identifying a Negative Thought (5 minutes):

• Recall a recent high school situation that made you feel stressed (for example, anxiety before a difficult exam or feeling overwhelmed during group projects).
  
• Identify one negative thought linked to that situation (e.g., "I'm not smart enough for this test").
  
• Optionally, jot down this thought to clarify your feelings.
  
  
  

Cognitive Reframing (10 minutes):

• Challenge the negative thought by asking yourself:
  • What evidence supports or contradicts this thought?
    
  • Is there an alternative, more positive perspective?
    
• Transform the negative thought into a statement that empowers you. For instance, change "I'm not smart enough for this test" into "I've prepared well and I can tackle this one step at a time."
  
• Write down your new, reframed thought and notice any shift in how you feel about the situation.
  
  
  

Mindfulness Review (5 minutes):

• Return to a state of mindful breathing.
  
• Reflect on the process of reframing your thought while remaining aware of your bodily sensations—notice if your shoulders relax or if tension eases.
  
• Remain in this mindful state to fully experience the change in your emotional state.
  
  
  

Group Discussion (10 minutes):

• In small groups, share your experience if you feel comfortable.
  
• Discussion prompts:
  • What specific high school scenario did you choose and why?
    
  • How did you transform your negative thought?
    
  • What changes did you observe in your feelings or physical state?
  • How might you apply this technique before stressful events like tests or social gatherings?