Stress Discussion Prompts

Use these questions to explore your experiences with stress and the coping strategies you’ve learned. Take your time to reflect and write your responses in the space provided.

1. Describe a Recent Stressful Situation

• What happened?
• How did you feel physically and emotionally?
• What thoughts were running through your mind?

Follow-Up:

• What was the main trigger?
• On a scale of 1–10, how intense was your stress?

2. Reflect on Your Past Coping Attempts

• What did you do the last time you felt this way?
• Which techniques did you try, if any?
• How effective were they?

Follow-Up:

• What helped the most? What didn’t help?
• How did your body react before and after?

3. Connect with Today’s Strategies

• Of the five coping strategies we practiced, which one resonated with you?
• Why did it feel relevant or useful?

Follow-Up:

• Can you think of a time that strategy would have helped in the past?
• How might you adapt it for a similar future situation?

4. Personalizing Your Stress Toolbox

• Which two strategies will you choose to include in your personal toolbox?
• How will you modify them to fit your routine, preferences, or environment?

Follow-Up:

• What reminders or cues will you set to prompt you to use these strategies?
• What challenges might you face in using them, and how will you overcome those?

5. Looking Ahead

• How will you practice these tools outside of our session?
• What support or resources would help you build consistency?

Follow-Up:

• Who could you share your plan with for accountability?
• How will you track your progress and adjust as needed?

Stress Toolbox Worksheet

Use this worksheet to apply coping strategies to a realistic stress scenario. Follow the steps below using your Stress Scenario Cards and Coping Strategies Flashcards.

1. Select a Stress Scenario

• Pick one card from the Stress Scenario Cards.
• Write the brief description of your chosen scenario below:

Scenario Description:

2. Apply Coping Strategies

Choose two to three strategies from your Coping Strategies Flashcards. For each strategy, complete the sections below.

Strategy 1: ____________________________

Steps to Apply This Strategy:

Why This Strategy Helps Me:

How I Will Personalize It:

Strategy 2: ____________________________

Steps to Apply This Strategy:

Why This Strategy Helps Me:

How I Will Personalize It:

Strategy 3 (Optional): __________________

Steps to Apply This Strategy:

Why This Strategy Helps Me:

How I Will Personalize It:

3. Reflection on Use

When this scenario happens again, how will I remember to use these strategies?

What challenges or barriers might I face in using these strategies, and how will I overcome them?

4. Planning Reminders & Accountability

My reminders or cues (e.g., alarms, notes, breathing prompts):

People who can support or check in with me:

How I will track my progress (e.g., journal, app, checklist):

Complete this worksheet during your session, then keep it somewhere visible to guide your practice outside our time together.

Coping Strategies Flashcards

Use these flashcards to review five key coping strategies. Practice each card until you feel comfortable using the technique on your own.

1. Deep Breathing (4-7-8)

What It Is: A simple breathing exercise that calms your nervous system.
Steps:

1. Sit comfortably and close your eyes.
2. Inhale quietly through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale completely through your mouth for a count of 8.
5. Repeat for 4 cycles or until you feel calmer.
   Why It Helps: Slows your heart rate, lowers blood pressure, and reduces feelings of anxiety.

2. Progressive Muscle Relaxation

What It Is: A technique that eases tension by tensing and then releasing muscle groups.
Steps:

1. Find a quiet spot and sit or lie down.
2. Starting with your toes, tense the muscles for 5–10 seconds.
3. Release and notice the relaxation for 10–20 seconds.
4. Move up the body (feet → calves → thighs → abdomen → arms → shoulders → neck → face).
5. Continue until all major muscle groups are relaxed.
   Why It Helps: Increases body awareness and reduces physical stress symptoms.

3. Mindful Meditation

What It Is: Focusing your attention on the present moment without judgment.
Steps:

1. Sit quietly and close your eyes.
2. Notice your natural breathing pattern.
3. When your mind wanders, gently bring attention back to your breath.
4. Start with 2–3 minutes and gradually increase time.
5. Observe thoughts and feelings without getting caught up in them.
   Why It Helps: Improves concentration, reduces rumination, and builds mental resilience.

4. Positive Self-Talk

What It Is: Replacing negative thoughts with supportive, realistic statements.
Steps:

1. Identify a negative thought (e.g., “I can’t do this”).
2. Challenge it with evidence (e.g., “I have studied and prepared”).
3. Create a positive statement (e.g., “I’ll do my best and learn from the outcome”).
4. Repeat the positive statement out loud or silently.
5. Practice daily to build confidence.
   Why It Helps: Changes your mindset, reduces self-doubt, and promotes a growth-oriented attitude.

5. Visualization (Guided Imagery)

What It Is: Using mental imagery to calm the mind and body.
Steps:

1. Sit or lie down in a quiet place.
2. Close your eyes and picture a peaceful scene (e.g., beach, forest).
3. Engage your senses—imagine sights, sounds, smells, and textures.
4. Spend 2–5 minutes immersed in the scene.
5. Return slowly and open your eyes when you’re ready.
   Why It Helps: Distracts from stress, lowers heart rate, and enhances relaxation.

Keep these flashcards handy to choose and practice coping strategies anytime you face stress.

Stress Scenario Cards

Use these scenario cards to practice applying coping strategies. Print and cut each card, then select one to guide your Stress Toolbox Activity.

Scenario 1: You have an important exam tomorrow, but you haven’t had enough time to study because of other commitments. You feel panicked and worry you’ll fail.

Scenario 2: You must give a 5-minute presentation in class this afternoon, and your notes got left at home. You’re anxious about speaking without preparation.

Scenario 3: You’re working on a group project, but one teammate hasn’t contributed. The deadline is in two days, and you’re frustrated and stressed about carrying the workload alone.

Scenario 4: The deadline to submit your college application is this week. You feel overwhelmed by essay revisions and fear missing the cutoff.

Scenario 5: You had an argument with your parent about your curfew. You’re upset, distracted, and finding it hard to focus on homework.

Scenario 6: A close friend posted something hurtful about you on social media. You’re embarrassed, angry, and unsure how to respond.

Scenario 7: You have a tryout for the school sports team tomorrow. You’re second-guessing your abilities and feel pressure to perform well.

Scenario 8: Your teacher surprises the class with a pop quiz on material you didn’t study. You feel your heart racing and hands shaking.

Scenario 9: You balance a part-time job, sports practice, and homework. Tonight, you have three assignments due and feel overwhelmed by your schedule.

Scenario 10: Friends are pressuring you to go to a party where you’ll encounter alcohol. You’re torn between fitting in and staying safe.

Scenario 11: You must give a speech at the school assembly in front of peers from all grades. You feel intense stage fright and dread being judged.

Scenario 12: You overslept and arrived late to a major test. Now you feel flustered, behind, and worried the teacher won’t let you start.

Select one card during the Stress Toolbox Activity to apply your chosen coping strategies.