Decoding Emotions & Peer Power: Teacher Script

(0-5 minutes) Welcome & Warm-up

"Hi everyone, welcome! I'm really glad you're both here today. Over the next four weeks, we're going to explore some important topics that can help you navigate the ups and downs of senior year, especially when it comes to dealing with big feelings like frustration and anxiety, and learning how to express yourselves effectively in different situations. Think of this as a space where we can openly discuss real-life teen situations and build up your personal toolkit for handling them."

"Today, we're kicking things off by focusing on decoding our emotions, especially when they pop up during peer interactions or conflicts. We'll also start looking at some healthy ways to cope."

"To get us started, I want you both to take a moment and think about a time recently when you felt a strong emotion related to a social situation – maybe with a friend, a classmate, or even just something you observed. Don't worry about sharing details just yet. On your whiteboard or a piece of paper, just jot down one emotion you felt. Go ahead."

(Allow 1-2 minutes for students to write.)

(5-15 minutes) Exploring Emotions

"Alright, let's talk about emotions. We all feel a wide range of them, and sometimes, especially with peers, those feelings can be intense. Let's look at some common emotions that often come up in social situations. Refer to Slide 2: Emotions: Your Inner GPS - Frustration, Anxiety, Sadness, Anger."

"What are these emotions trying to tell us?"

• "Frustration: Often signals that something isn't working as we expected, or we feel blocked from a goal."
• "Anxiety: This is our body's way of telling us we're worried about what might happen, or we perceive a threat."
• "Sadness: Usually points to a loss, disappointment, or feeling hurt."
• "Anger: Can mean we feel wronged, disrespected, or that something isn't fair."

"Now, I have some Emotion Scenarios Cards here. I'm going to read out a scenario, and I want you to silently think about what emotions might come up for someone in that situation. Then we'll discuss it."

(Read 2-3 scenarios from the Emotion Scenarios Cards, allowing time for silent reflection and then group discussion after each. Encourage students to explain why they think those emotions might arise and how they might manifest.)

"Great insights. It's clear that peer interactions can bring up a lot of complex feelings. It's important to remember that all emotions are valid – it's how we respond to them that really matters. Let's look at some common situations that trigger these feelings for teens. Refer to Slide 3: Peer Pressure, Drama, & Disagreements."

"Things like misunderstandings, gossip, competition, or feeling left out are really common. How do these kinds of situations typically make you feel? And how might those feelings influence what you do or say next?"

(Facilitate a brief discussion, encouraging students to connect feelings to potential actions/reactions.)

(15-25 minutes) Coping Strategies Introduction

"So, when we inevitably face these tough feelings – the frustration, the anxiety, the hurt – what can we actually do? Our goal isn't to make the feelings disappear, but to learn how to manage them in healthy ways so they don't overwhelm us or lead to actions we might regret."

"Refer to Slide 4: Your Coping Toolkit. Instead of reacting impulsively, which is often our first instinct, we want to learn to respond thoughtfully. This takes practice, but it's incredibly empowering."

"I have a Coping Strategies Handout for each of you. Let's go through some of these healthy strategies. Refer to Slide 5: Coping Strategies in Action."

(Distribute the Coping Strategies Handout. Go through each strategy on the handout/slide:

• Deep Breathing/Mindfulness: "This isn't just for yoga! Even a few deep breaths can calm your nervous system. Mindfulness is about bringing your attention to the present moment, rather than getting caught up in worries."
• Physical Activity: "Exercise, going for a walk, dancing – movement is a fantastic way to release pent-up energy from stress and anxiety."
• Talking It Out: "Sometimes just voicing your feelings to a trusted friend, parent, or counselor can make a huge difference. You don't always need a solution, just a listening ear."
• Journaling: "Writing down your thoughts and emotions can help you process them, see patterns, and gain clarity without judgment."
• Problem-Solving: "Once you're a bit calmer, you can start thinking about constructive steps you can take to address the situation."
• Setting Boundaries: "This is about protecting your emotional space and letting others know what you need or what's not okay. It's a powerful form of self-care."

"Have any of you tried these strategies before? What worked for you? What felt difficult?"

(Allow time for students to share their experiences and ask questions.)

(25-30 minutes) Wrap-up & Reflection

"As we wrap up today, I want you to look at your Coping Strategies Handout and pick one strategy that resonates with you, or one that you'd like to try focusing on this week when you feel frustrated or anxious due to a peer situation. It doesn't have to be perfect; the goal is just to try."

"Remember, it's absolutely okay to feel strong emotions. Developing these coping skills is a continuous process, and we'll keep building on them. You're already taking a great step by being here and thinking about these things."

"Next week, we're going to dive deeper into self-expression – how to communicate your thoughts and feelings clearly and confidently, even when it's tough. Great work today! See you next time."

Emotion Scenarios Cards

(Teacher: Cut these into individual cards or read them aloud.)

Scenario 1: Group Project Gone Wrong

You're working on a major group project for a class that's crucial for your college applications. One of your group members consistently misses deadlines, doesn't contribute, and then blames others for the delays. You feel the pressure mounting as the due date approaches, and you're worried about your grade.

Scenario 2: Social Media Drama

You see a post on social media from a close friend that seems to be a subtle dig at you. It's vague enough that you can't be sure, but it makes you feel uncomfortable and like something is wrong between you two, even though you haven't had a direct conflict.

Scenario 3: College Application Stress

You've been spending hours on your college essays, perfecting every detail. You overhear two friends casually talking about how they already submitted all their applications weeks ago and are now just relaxing. You suddenly feel a rush of self-doubt and panic that you're behind.

Scenario 4: Friend Cancels Last Minute

You made plans with a friend to study for a big test together, and you were really counting on their help. An hour before you're supposed to meet, they text you saying they can't make it because something 'better' came up, without much explanation.

Scenario 5: Misunderstood Text Message

You send a lighthearted text message to a friend, but they interpret it completely wrong and respond angrily. You feel confused and hurt, and now there's an awkward tension that wasn't there before.

Scenario 6: Academic Pressure from Parents

Your parents are constantly asking about your grades and college applications. While you know they mean well, their constant questions make you feel overwhelmed and like you're not doing enough, even when you're working really hard.

Scenario 7: Exclusion from an Event

You see photos online of a group of your friends at an event you weren't invited to. You feel a pang of sadness and wonder why you were left out, leading to feelings of loneliness and rejection.

Scenario 8: Rumors Spreading

You hear through the grapevine that a false rumor is spreading about you among some classmates. You feel embarrassed and angry, and you're unsure how to stop it or confront the source.

Healthy Coping Strategies for Teens

When big emotions like frustration, anxiety, or anger show up, it's easy to feel overwhelmed. But you have power! This handout offers some healthy tools to help you manage those feelings and respond thoughtfully.

Your Coping Toolkit:

1. Deep Breathing & Mindfulness

• What it is: Taking slow, deep breaths to calm your body and mind. Mindfulness is about focusing on the present moment without judgment.
• How it helps: It can physically reduce stress hormones, slow your heart rate, and give you a moment to pause before reacting.
• Try this: Inhale slowly for 4 counts, hold for 4 counts, exhale slowly for 6 counts. Repeat 3-5 times. Or, focus on one of your five senses for 30 seconds (what do you see, hear, feel, smell, taste right now?).

2. Physical Activity

• What it is: Moving your body in any way you enjoy.
• How it helps: Releases endorphins (feel-good chemicals), reduces muscle tension, and provides a healthy distraction.
• Try this: Go for a walk, listen to music and dance, do some jumping jacks, or stretch.

3. Talking It Out

• What it is: Sharing your thoughts and feelings with someone you trust.
• How it helps: You gain perspective, feel less alone, and sometimes just saying it out loud can make it less overwhelming.
• Who to talk to: A trusted friend, parent, family member, teacher, counselor, or another adult you respect.

4. Journaling

• What it is: Writing down your thoughts, feelings, and experiences.
• How it helps: Helps you process emotions, identify patterns in your thinking, and gain clarity without interruption or judgment.
• Try this: Write about what happened, how it made you feel, and why. Or, simply free-write for 5-10 minutes about anything on your mind.

5. Problem-Solving Steps

• What it is: Once you're calm, breaking down a challenging situation into manageable steps to find solutions.
• How it helps: Gives you a sense of control and empowers you to take constructive action.
• Try this:
  1. What exactly is the problem?
  2. What are 2-3 possible solutions?
  3. What are the pros and cons of each solution?
  4. Which solution will you try first?

6. Setting Boundaries

• What it is: Communicating your limits and expectations to others to protect your emotional and physical space.
• How it helps: Helps you maintain healthy relationships, reduce stress from overcommitment, and build self-respect.
• Try this: Practice saying "no" respectfully. Identify situations where you feel uncomfortable and think about what you need to say or do to protect yourself.

Choose one strategy to focus on this week! Which one will you try?

Speak Up! Expressing Your Truth: Teacher Script

(0-5 minutes) Welcome & Warm-up

"Welcome back everyone! Last week, we started talking about how to decode our emotions and introduced some healthy coping strategies. How did it go trying out a new coping strategy this past week? Did anyone have a small success or even face a challenge they want to briefly share?"

(Allow each student to share briefly, acknowledge their efforts, and offer encouragement.)

"That's great! It's all about making progress, not perfection. Today, we're building on that foundation by focusing on self-expression – specifically, how to communicate your thoughts and feelings clearly and confidently in various situations. This is especially important when you're feeling frustrated or anxious, as clear communication can prevent misunderstandings and reduce stress."

(5-15 minutes) Understanding Communication Styles

"When we're trying to express ourselves, we often fall into different communication styles, sometimes without even realizing it. Refer to Slide 2: How Do We Communicate? - Passive, Aggressive, or Assertive?."

"Let's break down three common styles:

• Passive Communication: This is when we avoid expressing our feelings, needs, or ideas. We might let others make decisions for us, or go along with something we don't really want to do, allowing others to infringe on our rights.
  • Example: Someone asks you to do something you really don't have time for, and you say, 'It's fine, whatever you want,' even though internally you're stressed and annoyed.
• Aggressive Communication: This is the opposite. It's when we express our feelings and needs in a way that disrespects, demeans, or violates the rights of others. It often involves blaming or demanding.
  • Example: 'You always mess things up! Do it my way, or I'm not helping at all!'
• Assertive Communication: This is our goal. It's about expressing your feelings, needs, and ideas clearly, honestly, and respectfully, while also standing up for your own rights. It's about finding a balance.
  • Example: 'I understand you're busy, but I really need to talk about this deadline.'"

"How do these sound and feel when you hear them? Think about a time you've experienced each of these, either from yourself or from someone else."

(Facilitate a brief discussion.)

"Let's do a quick 'Style Spotting' exercise. I'll read out some short statements, and I want you to tell me if you think they sound Passive, Aggressive, or Assertive. Refer to Slide 3: Style Spotting!."

(Read out the scenarios from Slide 3 or make up your own brief examples relevant to 12th graders, e.g., group project issues, social plans, college talk. After each, ask students to identify the style and explain why they chose that style. Discuss verbal and non-verbal cues.)

"Excellent. It's not always easy, but recognizing these styles is the first step."

(15-25 minutes) Assertive Communication Practice

"Now that we can identify them, how do we do assertive communication? A really powerful tool is using 'I-statements.' Refer to Slide 4: The Power of 'I' Statements."

"The framework is: 'I feel [EMOTION] when [SITUATION/BEHAVIOR] because [REASON]. I need [REQUEST/SOLUTION].'"

"Let's break it down:

• 'I feel...': Start with your genuine emotion (e.g., frustrated, anxious, hurt, worried). This focuses on your experience.
• '...when you...': Describe the specific behavior or situation, not the person. Avoid blaming language.
• '...because...': Explain the impact of the behavior on you. This helps the other person understand your perspective.
• 'I need/would like...': Make a clear, actionable request. What do you want to happen?

"Why are I-statements so effective? They focus on your experience, not on blaming the other person, which makes them less likely to get defensive. They promote understanding and problem-solving."

"Let's try to build some assertive responses together using some Self-Expression Scenarios. Refer to Slide 5: Practicing Your Voice."

(Distribute the Assertive Communication Techniques Handout. Choose 1-2 scenarios from the Self-Expression Scenarios. Work through one together as a group, modeling how to construct an I-statement. Then, have students try formulating an I-statement for another scenario, either individually or by discussing it together. Encourage role-playing if students are comfortable.)

"For example, if your friend constantly interrupts you:

• Passive: (Stays silent, gets annoyed internally)
• Aggressive: 'Stop interrupting me! You're so rude!'
• Assertive: 'I feel frustrated when I get interrupted because it makes me feel unheard. I need you to let me finish speaking.'"

"See the difference? It's about respecting yourself and clearly stating your needs."

(25-30 minutes) Wrap-up & Reflection

"Great work today, practicing these can feel a bit awkward at first, but like any skill, practice makes it more natural. For this week, I want you to think about a situation where you could use an 'I-statement.' You don't have to tackle the biggest conflict first. Maybe it's a small request or a minor clarification."

"Remember, being assertive is about respecting yourself and others. It's a key part of managing frustration and anxiety, especially in those real-life peer situations we talked about."

"Next week, we'll shift our focus to managing the stress of schoolwork, homework, and the college application process, and how you can apply these communication skills to advocate for your needs in those areas. You're doing a fantastic job! See you next time."

Self-Expression Scenarios for Assertive Communication

(Teacher: Use these scenarios for discussion and role-playing. Encourage students to formulate "I-statements.")

Scenario 1: Unfair Group Work Distribution

In a demanding class, your teacher assigns a new group project. One of your group members immediately volunteers you for the most difficult part of the project without asking, stating, "[Your Name] is really good at that, so they can handle it!" You feel put on the spot and overwhelmed, as you already have a heavy workload.

Scenario 2: Friend Constantly Complaining

You have a friend who often comes to you to complain about their problems, especially about school or other friends. While you care about them, you find yourself feeling drained and anxious after these conversations, and you feel like you don't have space to talk about your own stress.

Scenario 3: Disagreement on a Social Plan

Your friend wants to go to a party this weekend that you're not comfortable attending due to various reasons (e.g., you need to study, it's not your scene). They are pressuring you and making you feel guilty for not wanting to go.

Scenario 4: Misunderstanding with a Teacher

You received a lower grade than expected on a major assignment. You believe there might be a misunderstanding about one of your answers or a miscalculation. You feel frustrated and nervous about approaching the teacher.

Scenario 5: Peer Asking for Too Much Help

A classmate, who isn't a close friend, frequently asks you to help them with homework or to explain concepts right before a test. You feel overwhelmed and like they are taking advantage of your kindness, but you don't want to seem unhelpful.

Scenario 6: Feeling Left Out of a Conversation

You're in a group of friends, and two of them start having an intense, private conversation that completely excludes you. You feel awkward and ignored, even though you're right there with them.

Assertive Communication: Speak Your Truth!

Assertive communication is a powerful way to express your thoughts, feelings, and needs clearly and respectfully, while also standing up for your own rights. It's about finding a balance between being passive (silent, avoiding conflict) and aggressive (demanding, disrespectful).

Why Assertive Communication Matters:

• Reduces Misunderstandings: Clear communication leaves less room for confusion.
• Builds Stronger Relationships: People know where they stand with you and respect your boundaries.
• Boosts Self-Confidence: When you express yourself, you feel more in control and valued.
• Decreases Frustration & Anxiety: You're less likely to bottle up feelings or let situations fester.
• Promotes Problem-Solving: It opens the door for constructive dialogue.

Understanding Communication Styles:

• Passive: You don't express your feelings or needs, often putting others' desires before your own. You might feel overlooked or resentful.
  • Example: "Oh, it's fine, I guess I can do all the work myself." (Even though you're fuming inside).
• Aggressive: You express your feelings and needs forcefully, often at the expense of others. You might come across as demanding, rude, or intimidating.
  • Example: "You're such a lazy group member! I'm going to tell the teacher you did nothing!"
• Assertive: You express your feelings and needs directly and respectfully, valuing both your own rights and the rights of others. You aim for mutual understanding.
  • Example: "I'm concerned about our project deadline, and I need us all to contribute equally to finish it on time."

The Power of "I-Statements"

This is your go-to tool for assertive communication. It helps you own your feelings and needs without blaming others.

Formula: "I feel [EMOTION] when [SITUATION/BEHAVIOR] because [REASON]. I need [REQUEST/SOLUTION]."

Let's break it down:

1. "I feel... [EMOTION]"

   • What: State your genuine emotion (e.g., frustrated, anxious, worried, hurt, confused, overwhelmed).
   • Why: Focuses on your experience. Avoid saying "You make me feel..." as that can sound accusatory.
   • Example: "I feel frustrated..."

2. "...when [SITUATION/BEHAVIOR]"

   • What: Describe the specific action or situation that triggered your feeling. Be factual, not judgmental.
   • Why: It keeps the focus on the behavior, not attacking the person.
   • Example: "...when my ideas are constantly interrupted..."

3. "...because [REASON]"

   • What: Explain the impact of the behavior on you or why it's important to you.
   • Why: Helps the other person understand your perspective and the consequences of their actions.
   • Example: "...because it makes me feel unheard and that my contributions aren't valued..."

4. "I need/would like [REQUEST/SOLUTION]"

   • What: Clearly state what you need or what action you would like to see happen. Make it specific and actionable.
   • Why: Provides a path forward and shows you're seeking a solution, not just complaining.
   • Example: "...I need you to let me finish speaking before you share your thoughts."

Putting it all together:

"I feel frustrated when my ideas are constantly interrupted because it makes me feel unheard and that my contributions aren't valued. I need you to let me finish speaking before you share your thoughts."

Tips for Assertive Communication:

• Choose your timing: Pick a moment when both parties are calm and can talk privately.
• Use a calm tone: Your tone of voice and body language are just as important as your words.
• Be specific: Vague complaints are harder to address.
• Be open to discussion: Assertive communication is a dialogue, not a monologue. Listen to the other person's perspective.
• Practice! It gets easier with time and effort.

What is one situation this week where you will try to use an "I-statement"?

Balancing the Load: School & College Stress - Teacher Script

(0-5 minutes) Welcome & Warm-up

"Welcome back, everyone! Last week, we dove into the art of assertive communication and practiced using those powerful 'I-statements.' How did it feel to think about or even try expressing yourselves more clearly?"

(Allow for quick check-ins, acknowledging efforts and any challenges.)

"That's fantastic. Learning to speak up for yourselves is a huge step. Today, we're shifting gears to tackle another major source of frustration and anxiety for many seniors: the pressure of school, homework, and the intense college application process. We're going to identify what's making you feel squeezed and arm you with some practical tools to manage that overwhelm."

"To start, can you each briefly share one situation this past week where you felt overwhelmed or stressed by a school-related task or a college application step? Just a quick thought."

(Allow for quick shares.)

(5-15 minutes) Identifying Stressors

"Thanks for sharing. It's clear that senior year brings a unique set of pressures. Refer to Slide 2: The Senior Year Squeeze. Let's talk about some common stressors. Does any of this sound familiar?"

(Go through the bullet points on Slide 2: heavy coursework, extracurriculars, college applications, standardized tests, fear of not getting into desired colleges, parental pressure, social life balance. Ask for input on which ones resonate most with them.)

"It's a lot, right? The key is to break it down. I have a Stress Triggers & Solutions Worksheet for you. I want you to take about 5 minutes to fill out the first section: What are your top 2-3 biggest stressors related to school or college applications right now? And what are some initial thoughts you have about how you might start to deal with them? Don't worry about perfect answers, just brainstorm."

(Distribute Stress Triggers & Solutions Worksheet. Allow 5 minutes for individual work. Circulate and offer support.)

"Alright, let's bring it back. Refer to Slide 3: Pinpointing Your Pressure Points. What were some common stress triggers you identified? And what initial solutions did you brainstorm? Let's share some of those."

(Facilitate a group discussion. Validate their feelings and highlight common themes. Emphasize that recognizing triggers is the first step.)

(15-25 minutes) Tools for Tackling Overwhelm

"Great discussion. Now, let's talk about some concrete tools to help you tackle this overwhelm. These aren't magic bullets, but they are strategies that, with practice, can make a real difference in managing your workload and reducing anxiety. Refer to Slide 4: Your Anti-Overwhelm Toolkit."

"I have a Time Management & Prioritization Handout for each of you. Let's walk through some of these techniques."

(Distribute Time Management & Prioritization Handout. Go through each strategy on the handout/slide:

• Task Breakdown: "Big projects can feel impossible. Break them into the smallest possible steps. 'Write essay' becomes 'Brainstorm topic,' 'Outline intro,' 'Write intro paragraph,' etc."
• Prioritization (ABC/Eisenhower Matrix): "Not everything is equally urgent or important. The handout has a simple way to categorize tasks. Focus on the most important and urgent first."
• Scheduling/Planning: "Use a physical planner, your phone calendar, or an app. Write everything down: classes, appointments, study blocks, and even free time."
• The "Two-Minute Rule": "If a task takes less than two minutes (like replying to an email, putting away materials, sending a quick confirmation), do it immediately instead of putting it off."
• Blocking Out Time: "Set aside specific blocks of time for focused work on particular subjects or college applications. Treat these as non-negotiable appointments."
• Saying "No" (Assertiveness!): "Remember last week? Sometimes managing your load means politely declining extra commitments that push you over your limit. It's okay to protect your time and energy."

"Let's take a moment and think about how our assertive communication skills from last week can help here. Refer to Slide 5: Communicate Your Capacity. How might you use an 'I-statement' to talk to a teacher about a heavy workload, or to your parents about the pressure of college applications?"

(Prompt students for ideas and provide examples.)

"For example, to a teacher: 'I feel overwhelmed by the current workload because I have multiple major deadlines approaching. I need to clarify which assignment is the highest priority right now.' To parents: 'I feel anxious when you ask about my college applications every day because it adds to the pressure I already feel. I need you to trust that I'm working hard and I will update you when there's news.'"

"Remember, asking for help or clarification is a sign of strength, not weakness."

(25-30 minutes) Wrap-up & Action Plan

"As we finish up today, I want you to look at your Time Management & Prioritization Handout and choose one strategy you will commit to trying this week to manage your academic or college-related stress. Just one. Start small."

"It's completely normal to feel overwhelmed during this intense time, but you have more control than you think. By using these tools and communicating your needs, you can reduce frustration and anxiety. Remember, progress, not perfection!"

"Next week, our final session, we'll bring all these pieces together – coping, self-expression, and academic management – to talk about building lasting resilience for whatever comes next. Great work today! See you then."

My Senior Year Stress Triggers & Solutions

Senior year can be a whirlwind! Use this worksheet to pinpoint what's causing you stress related to school, homework, and college applications, and to start thinking about how to tackle it.

Part 1: Identifying My Stressors

Think about the past week or month. What specific situations or thoughts related to school, homework, or the college process have made you feel frustrated, anxious, or overwhelmed? List your top 3-5 biggest stressors.

1. Stressor:
   
   
   

   • How does this make me feel? (e.g., anxious, overwhelmed, angry, sad)
     
     
     
     

2. Stressor:
   
   
   

   • How does this make me feel?
     
     
     
     

3. Stressor:
   
   
   

   • How does this make me feel?
     
     
     
     

4. Stressor (Optional):
   
   
   

   • How does this make me feel?
     
     
     
     

5. Stressor (Optional):
   
   
   

   • How does this make me feel?
     
     
     
     

Part 2: Brainstorming Initial Solutions

For each of your top stressors, what are 1-2 immediate, small steps you could potentially take to address or reduce it? Think about coping strategies we discussed last week, or new organizational tools.

Stressor 1:

• Possible Solution 1:
  
  
  
• Possible Solution 2:
  
  
  

Stressor 2:

• Possible Solution 1:
  
  
  
• Possible Solution 2:
  
  
  

Stressor 3:

• Possible Solution 1:
  
  
  
• Possible Solution 2:
  
  
  

Part 3: My Action Focus for This Week

From your brainstormed solutions, pick one small, actionable step you will commit to trying this week to manage one of your stressors. Write it down clearly.

This week, I will try to:

Time Management & Prioritization: Take Control of Your Schedule!

Feeling overwhelmed by schoolwork, homework, and college applications is common, especially in senior year. The good news is, there are practical strategies to help you manage your time and reduce that stress. It's about working smarter, not just harder!

Key Strategies to Beat Overwhelm:

1. Task Breakdown: The "Divide and Conquer" Method

• What it is: Breaking large, daunting tasks into smaller, more manageable steps.
• How it helps: Makes big projects feel less overwhelming and provides clear starting points.
• Example: Instead of "Write college essay," break it into: "Brainstorm topics (30 min)," "Choose topic & create outline (1 hr)," "Write introduction (45 min)," "Write body paragraph 1 (1 hr)," etc.

2. Prioritization: What's Most Important Right Now?

• What it is: Deciding which tasks need your attention most urgently and which can wait.
• How it helps: Ensures you focus your energy on what truly matters and avoids last-minute panic.
• Try this (Simple ABC Method):
  • A - Must Do Today: Urgent and Important (e.g., test tomorrow, college deadline today)
  • B - Should Do Soon: Important but less urgent (e.g., start research for a paper due next week)
  • C - Can Do Later: Less important, less urgent (e.g., organize your notes, reply to a non-urgent text)

3. Scheduling & Planning: Your Roadmap to Success

• What it is: Using a planner (digital or physical) to map out your commitments and tasks.
• How it helps: Provides a visual overview of your time, helps you allocate sufficient time for tasks, and ensures you don't forget deadlines.
• Try this:
  • Write down all your fixed commitments (classes, appointments, extracurriculars).
  • Add in major deadlines for assignments and college applications.
  • Block out specific "study time" and "application time" in your schedule.
  • Don't forget to schedule in breaks and free time!

4. The "Two-Minute Rule"

• What it is: If a task takes less than two minutes to complete, do it immediately instead of putting it off.
• How it helps: Prevents small tasks from piling up and becoming overwhelming.
• Examples: Replying to a quick email, filing a paper, putting away your books, sending a confirmation text.

5. Blocking Out Time: Deep Work & Breaks

• What it is: Dedicating specific, uninterrupted chunks of time to a single task.
• How it helps: Improves focus, efficiency, and allows you to make significant progress.
• Try this: Use a timer! Work for 25-30 minutes intensely on one task, then take a 5-minute break. Repeat. This is often called the "Pomodoro Technique."

6. Saying "No" (Assertiveness!)

• What it is: Politely declining requests or commitments that you genuinely don't have time or energy for, or that would overextend you.
• How it helps: Protects your boundaries, prevents burnout, and ensures you prioritize your existing responsibilities.
• Remember last week's I-Statements! "I feel overwhelmed when I take on too many tasks because it impacts my ability to do my best work. I need to say no to new commitments right now."

Your Weekly Action:

Choose one time management or prioritization strategy from above that you will commit to trying this week. What will it be?

Resilience & The Road Ahead: Teacher Script

(0-5 minutes) Welcome & Recap

"Welcome, everyone, to our final session! I want to start by acknowledging the incredible journey we've been on together over these past four weeks. We've talked about so many important things."

"Just to recap, in Week 1, we focused on decoding our emotions and exploring healthy coping strategies. In Week 2, we learned the power of assertive communication and practiced those 'I-statements.' And last week, Week 3, we tackled the stress of school, homework, and college applications with practical time management and prioritization tools."

"Before we dive into today's topic, I'd love to hear from each of you: What's one key takeaway or a moment of progress – big or small – that stands out to you from this entire curriculum so far?"

(Allow students to share. Validate their experiences and reflections.)

(5-15 minutes) Integrating Strategies

"Those are wonderful insights. Today, we're bringing all these pieces together. We're going to talk about resilience – how to weave all these skills into a personal toolkit that will help you not just survive, but thrive, through whatever comes next, whether it's the rest of senior year, college, or beyond. Refer to Slide 2: What is Resilience?."

"Resilience is simply the ability to recover quickly from difficulties, to bounce back. It doesn't mean you never have problems, but that you have the internal strength and tools to navigate them. And you've already been building that strength!"

"We've covered so many skills: understanding emotions, coping strategies, assertive communication, time management, and prioritization. How do you see these skills helping you to 'bounce back' when life throws challenges your way?"

(Facilitate a brief discussion, encouraging students to connect the dots between the different skills.)

"To really put this into practice, we're going to use these Future Challenges Scenario Cards. Refer to Slide 3: Scenario Challenge: Your Integrated Skills!. For each card, we're going to think about it like a puzzle and ask:

1. Emotions: What feelings might naturally arise in this situation?
2. Coping: What specific coping strategy could help manage those feelings?
3. Communicate: How could you use assertive communication (maybe an I-statement!)?
4. Manage: What academic or time management skill might apply?"

(Read out 1-2 scenarios from the Future Challenges Scenario Cards. Guide students through answering each of the four questions for each scenario. Encourage collaborative problem-solving and diverse perspectives.)

"Fantastic work! You can see how all these skills work together. It's not about choosing just one; it's about having a full toolkit."

(15-25 minutes) Building My Resilience Toolkit

"Now, it's time to build your personal resilience toolkit. Refer to Slide 4: Your Personal Resilience Toolkit. This is a collection of your favorite, most effective skills and strategies – designed by you, for you. It's a powerful reminder that you have the resources within yourself to navigate challenges."

"I have a My Resilience Toolkit Worksheet for each of you. Take some time now to fill it out. Think about:

• Which coping strategies truly resonate with you?
• What kind of I-statement helps you feel most empowered?
• Which time management hack do you think you'll actually use?
• Who are your trusted support people?
• What are your personal warning signs that you're starting to feel overwhelmed?"

(Distribute My Resilience Toolkit Worksheet. Allow 7-8 minutes for individual work. Circulate and provide support, prompting students to be specific.)

(25-30 minutes) Wrap-up & Looking Ahead

"Alright, let's take a moment. What's one item from your personal toolkit that you feel most confident in using going forward?"

(Allow each student to share one key item from their worksheet.)

"That's wonderful. You've truly developed some incredible skills over these past four weeks. Remember, resilience isn't a fixed trait; it's a muscle you strengthen through practice. The more you use these tools – whether it's deep breathing, setting boundaries with an I-statement, or breaking down a massive project – the stronger your resilience muscle will become."

"Senior year, college, and life beyond will undoubtedly bring new challenges, but you now have a solid foundation and a personalized toolkit to face them. Trust in your abilities, be kind to yourselves, and remember that reaching out for support is always a strength."

"As A.A. Milne once wrote, Refer to Slide 6: The Road Ahead: You've Got This! 'You are braver than you believe, stronger than you seem, and smarter than you think.' I truly believe that about both of you."

"Thank you for your engagement and honesty throughout this curriculum. I wish you all the very best on the road ahead!"

Future Challenges Scenario Cards

(Teacher: Use these scenarios to help students integrate all the skills learned: emotions, coping, assertive communication, and time/academic management. For each card, discuss the 4 questions from Slide 3 of the Slide Deck: Resilience & The Road Ahead.)

Scenario 1: Roommate Conflict in College

You've just started college, and your new roommate has very different living habits. They frequently leave their belongings all over the room, play loud music late at night while you're trying to study, and occasionally borrow your things without asking. You're starting to feel constantly on edge and irritated in your own space, and it's impacting your sleep and study time.

Scenario 2: Overwhelmed by First Semester College Work

Your first semester in college is much harder than you anticipated. You have multiple long readings, complex assignments, and group projects, all due around the same time. You feel a familiar sense of anxiety and frustration creeping in, similar to senior year, and you're worried about falling behind.

Scenario 3: Social Pressure to Overcommit

Your new college friends are constantly inviting you to social events, clubs, and outings. While you want to be social and make connections, you find yourself saying "yes" to everything, even when you know you should be studying or resting. You're feeling exhausted and behind on your work.

Scenario 4: Difficult Group Project (Again!)

Another group project! This time, your group members are all very nice, but they're not taking the project seriously. They're missing meetings, not completing their parts, and seem to think it's not a big deal. You're afraid your grade will suffer, and you feel resentful having to pick up the slack.

Scenario 5: Dealing with Homesickness and Loneliness

You're a few weeks into college, and the initial excitement has worn off. You find yourself missing home, your family, and your old friends intensely. You feel lonely and isolated, even when surrounded by new people, and it's hard to focus on anything else.

Scenario 6: Financial Stress Related to College

You're realizing that college expenses (even small ones like textbooks, food, or social activities) are adding up faster than you expected. You feel stressed about money and don't want to ask your parents for more, but you also don't want to miss out or struggle financially. This is causing you a lot of anxiety.

My Personal Resilience Toolkit

Congratulations on completing this curriculum! You've learned valuable skills to navigate challenges. This worksheet is your chance to build a personal toolkit – a reminder of the strategies and support systems that work best for you.

1. My Go-To Coping Strategies (from Week 1)

What 2-3 healthy coping strategies do you find most helpful for managing frustration, anxiety, or stress? (e.g., deep breathing, journaling, listening to music, talking to a trusted person, exercise)

1. Strategy:
   
   
   

   • When I would use it:
     
     
     

2. Strategy:
   
   
   

   • When I would use it:
     
     
     

3. Strategy:
   
   
   

   • When I would use it:
     
     
     

2. My Assertive Communication Power-Ups (from Week 2)

How will you use assertive communication to express your needs and set boundaries effectively? (Think about "I-statements" and examples from scenarios.)

1. Key assertive phrase or idea:
   
   
   

   • Example situation where I'd use it:
     
     
     

2. Who I might need to be assertive with (e.g., friend, parent, teacher, future roommate):
   
   
   

3. My Best Time Management & Prioritization Hacks (from Week 3)

What 1-2 strategies will you rely on to manage your academic workload and college application process?

1. Hack: (e.g., task breakdown, using a planner, Pomodoro technique, the 2-minute rule)
   
   
   

   • How it helps me:
     
     
     

2. Hack:
   
   
   

   • How it helps me:
     
     
     

4. My Support System

Who are the trusted people I can reach out to when I need support, to talk things out, or just for a positive boost? (List names or roles)

5. My Warning Signs of Overwhelm

What are the signs that tell me I'm starting to feel overwhelmed or too stressed? Recognizing these can help me use my toolkit proactively. (e.g., difficulty sleeping, irritability, procrastination, loss of interest)

My Resilience Pledge:

I commit to using the tools in my personal resilience toolkit to navigate challenges, express my truth, and prioritize my well-being as I move forward. I understand that practice makes progress, and it's okay to ask for help.

Signed:


Date: