Lesson Plan
Stress SOS Lesson Plan
Students will identify common stressors, understand stress’s impact on mind and body, and practice evidence-based coping strategies through discussion, activities, and mindfulness.
Adolescents face growing academic, social, and personal pressures. Learning about stress and building healthy coping habits promotes resilience, emotional balance, and improved well-being, empowering students to manage challenges effectively.
Audience
10th Grade
Time
60 minutes
Approach
Interactive discussion, hands-on activities, and guided practice.
Materials
- Whiteboard and Markers, - Stress And Coping Worksheet, - Mindfulness Guided Practice Script, - Personal Stress Reflection Cards, and - Computer With Speakers
Prep
Prepare Materials and Review Content
15 minutes
- Print one copy of Stress And Coping Worksheet per student.
- Review and familiarize yourself with the Mindfulness Guided Practice Script.
- Prepare a set of Personal Stress Reflection Cards for each student (index cards or slips).
- Test the computer and speakers to ensure smooth audio playback.
- Skim through this lesson plan to anticipate timing and transitions.
Step 1
Introduction to Stress
10 minutes
- Write “Stress” on the whiteboard and invite students to share what comes to mind.
- Define stress: a natural response to demands or threats.
- Discuss common teen stressors (e.g., exams, social media, family expectations).
- Emphasize that stress is normal but can be managed.
Step 2
Explore Causes and Effects
15 minutes
- Distribute the Stress And Coping Worksheet.
- In pairs, students list personal stress triggers and physical/emotional reactions.
- Circulate and prompt deeper reflection (e.g., “How does this stressor affect your sleep or focus?”).
- Bring class back together and record common themes on the whiteboard.
Step 3
Coping Strategies Brainstorm
10 minutes
- On the whiteboard, label two columns: “Healthy Coping” and “Unhealthy Coping.”
- Ask student volunteers to share strategies from their worksheet.
- Classify each suggestion in the columns and discuss why some are more beneficial.
- Highlight evidence-based methods (exercise, deep breathing, time management).
Step 4
Guided Mindfulness Practice
10 minutes
- Ask students to sit comfortably and close their eyes or soften their gaze.
- Read the Mindfulness Guided Practice Script clearly and slowly.
- Play gentle background audio if available.
- After 3–5 minutes, gently bring students back and invite them to notice any changes in tension or focus.
Step 5
Reflect and Share
10 minutes
- Hand each student a Personal Stress Reflection Card.
- Prompt them to write one current stressor and one coping strategy they’ll try this week.
- Invite volunteers to share their cards with the group (optional).
- Collect or have students keep their cards as personal reminders.
Step 6
Wrap-Up and Assessment
5 minutes
- Summarize key takeaways: definition of stress, impact on health, and coping strategies.
- Quick exit ticket: ask students to write one stress management goal for the next week.
- Remind students where to find support (school counselor, trusted adult) if stress becomes overwhelming.
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Slide Deck
Stress SOS
Building resilience through understanding and managing stress
Welcome everyone! Today we'll dive into stress—what it is, how it affects us, and ways to manage it. Briefly introduce yourself and outline the session: definitions, activities, mindfulness practice, and reflection.
Session Objectives
• Identify common stressors
• Understand stress’s impact on mind & body
• Practice evidence-based coping strategies
• Experience a guided mindfulness exercise
Read aloud the learning objectives. Emphasize that by the end, students will know what stress is, recognize its impact, and have practical strategies to cope.
What Is Stress?
Stress is a natural response to demands or threats.
It can be physical, mental, or emotional.
Ask: “What comes to mind when you hear ‘stress’?” Capture student ideas. Then define stress as a natural response to demands or threats.
Common Teen Stressors
• Exams & academic pressure
• Social media & peer relationships
• Family expectations
• Time management & extracurricular activities
Invite student volunteers to suggest teen stressors. Add to the list and discuss each briefly.
Effects of Stress
Physical Effects:
- Headaches & muscle tension
- Fatigue & sleep disturbances
Emotional Effects:
- Anxiety & irritability
- Difficulty concentrating
Explain that stress triggers a range of reactions. Use real-life examples (e.g., test anxiety causing headaches).
Explore Your Stressors
In pairs, complete the Stress And Coping Worksheet:
- List your personal stress triggers
- Note physical & emotional reactions
- Share key points with the class
Hand out the Stress And Coping Worksheet. In pairs, have students list their personal stress triggers and reactions. Circulate and ask probing questions.
Healthy vs Unhealthy Coping
Healthy Strategies:
- Exercise & hobbies
- Deep breathing & meditation
- Time management
Unhealthy Strategies:
- Procrastination & avoidance
- Excessive screen time
- Substance use
Draw two columns on the whiteboard labeled “Healthy” and “Unhealthy.” Ask students to share strategies from their worksheets and place them in the correct column.
Coping Strategies Brainstorm
From your worksheet, share one coping strategy.
Where would it fit: Healthy or Unhealthy?
Why?
Prompt volunteers to share one strategy and explain why it fits its category. Discuss evidence-based benefits of healthy strategies.
Guided Mindfulness Practice
Sit comfortably and close your eyes (or soften your gaze). Follow the Mindfulness Guided Practice Script for 3–5 minutes.
Guide students through a brief mindfulness exercise using the script. Encourage soft focus or closed eyes. Play gentle audio if possible.
Reflect & Commit
On a Personal Stress Reflection Card:
• Write one current stressor
• Choose one coping strategy to try this week
Distribute the Personal Stress Reflection Cards. Instruct students to write one current stressor and one coping strategy they’ll try this week. Invite voluntary sharing.
Exit Ticket
Write one stress management goal for the next week.
Submit your response as you leave.
Ask students to complete the exit ticket before leaving. Collect responses to gauge understanding and plan follow-up support.
Worksheet
Stress And Coping Worksheet
Section 1: Identify Your Stress Triggers
List three situations, events, or thoughts that have caused you to feel stressed recently. For each, provide a brief description.
- Trigger: ____________________________
- Trigger: ____________________________
- Trigger: ____________________________
Section 2: Describe Your Stress Reactions
For each trigger above, describe how it affected you physically and emotionally.
Trigger 1
- Physical Reactions: ____________________________
- Emotional Reactions: ____________________________
Trigger 2
- Physical Reactions: ____________________________
- Emotional Reactions: ____________________________
Trigger 3
- Physical Reactions: ____________________________
- Emotional Reactions: ____________________________
Section 3: Coping Strategies Brainstorm
Brainstorm at least three healthy and three unhealthy ways people might cope with stress. Write your ideas below.
Healthy Coping Strategies
- ____________________________
- ____________________________
- ____________________________
Unhealthy Coping Strategies
- ____________________________
- ____________________________
- ____________________________
Section 4: Personal Action Plan
Choose one healthy strategy from above that you will try this week. Use the prompts to plan how you will implement it.
Strategy to Try: ____________________________
When and Where will you practice this strategy? ____________________________
What might get in your way? How will you handle it? ____________________________
How will you know if it’s helping? ____________________________
Tip: Keep this sheet as a reminder, or transfer your action plan onto a Personal Stress Reflection Card.
Script
Mindfulness Guided Practice Script
Teacher (soft, calm tone):
“Okay, everyone—let’s get comfortable. Sit up tall in your chair with both feet on the floor and your hands resting gently in your lap. If you’d like, softly close your eyes. If you prefer to keep them open, just lower your gaze to a spot on the floor in front of you.
Let’s begin by taking a slow, deep breath in through your nose—feel your belly expand like a balloon.
And then gently exhale through your mouth, letting any tension melt away.
Again: inhale deeply through the nose—fill your lungs completely.
Exhale slowly out the mouth, releasing stress or tightness in your body.
As you continue to breathe at your own comfortable pace, bring your attention to how the air feels entering and leaving your body. Notice the rise and fall of your chest and belly. If your mind wanders, that’s okay—kindly guide it back to the rhythm of your breath.
Now scan your body from head to toe: notice any areas of tension—perhaps your shoulders, jaw, or forehead—then imagine those muscles softening as you exhale. Breathe in calm… breathe out any tightness.
We will stay here for just a few more breaths. (Pause for 5–7 breaths.)
Teacher (gently): When you’re ready, begin to deepen your breath, wiggle your fingers and toes, and softly open your eyes. Take a moment to notice how your body feels now compared to before.
Great job, everyone—thank you for practicing mindfulness with me.”
Activity
Personal Stress Reflection Cards
Instructions: Use this card to commit to managing one stressor this week. Keep it somewhere visible—your locker, planner, or desk—to remind you of your plan.
1. My Stressor:
__________________________________________
2. Why It Stresses Me:
__________________________________________
3. Coping Strategy I Will Try:
__________________________________________
4. When & Where I Will Practice This Strategy:
__________________________________________
5. How I Will Know It’s Helping:
__________________________________________
6. At Week’s End – Reflection:
Did this strategy help me manage my stress? Why or why not?
__________________________________________
Keep this card as a personal reminder. You can revisit it to track your progress and adjust your plan.