Lesson Plan
Test Stress SOS
Students will identify and practice 2-3 simple coping skills to manage test anxiety and improve focus during assessments.
Learning to manage test stress is important because it helps students perform their best, feel more confident, and reduce anxiety, leading to better academic outcomes and overall well-being. This is especially helpful for ELL students navigating new academic challenges.
Audience
9th Grade ELL Students
Time
30 minutes
Approach
Interactive discussion and guided practice of simple techniques.
Materials
Smartboard or Projector, Test Stress SOS Slides, Coping Skills Worksheet, and Markers or Pencils
Prep
Prepare Materials
10 minutes
- Review the Test Stress SOS Lesson Plan and all generated materials.
* Ensure the projector or smartboard is set up for the Test Stress SOS Slides.
* Print enough copies of the Coping Skills Worksheet for all students.
* Have markers or pencils available.
Step 1
Warm-Up: How Do You Feel?
5 minutes
- Begin by displaying the first slide of the Test Stress SOS Slides asking, "How do tests make you feel?"
* Explain (or have a visual aid) that it's normal to feel nervous.
* Ask students to share one word in their native language or English about how they feel before a test. Briefly discuss 1-2 responses, validating feelings.
Step 2
Introducing Coping Skills
10 minutes
- Transition to the next slides on the Test Stress SOS Slides, introducing simple coping skills: deep breathing and positive self-talk.
* Deep Breathing (Belly Breathing): Model and guide students through 1-2 cycles of deep breathing (inhale slowly for 4, hold for 4, exhale slowly for 6). Emphasize breathing deeply into the belly.
* Positive Self-Talk: Explain what positive self-talk is (saying kind things to yourself, like "I can do this"). Provide simple English phrases on the slides for students to repeat (e.g., "I am calm," "I will try my best").
Step 3
Practice & Worksheet
10 minutes
- Distribute the Coping Skills Worksheet.
* Guide students through the worksheet, encouraging them to try the breathing exercise again and write down 1-2 positive self-talk phrases they can use.
* Circulate to offer support and clarify instructions, using simplified language or gestures as needed.
Step 4
Share & Cool-Down
5 minutes
- Invite students to share one coping skill they found helpful or one positive self-talk phrase they wrote down.
* Reiterate that practicing these skills can help them feel more in control during tests.
* End by encouraging them to use these strategies in their next test. Use the final slide of the Test Stress SOS Slides for a concluding thought.

Slide Deck
Test Stress SOS!
Coping Skills for Tests
How do tests make you feel?
(Share one word!) π€πππ¬π€―
It's okay to feel nervous! Many people do. We will learn how to feel better. π
Welcome students. Display this slide. Ask them: 'How do tests make you feel? Think of one word.' Allow them to share in English or their native language if comfortable. Validate their feelings. Explain that it's okay to feel nervous.
Skill 1: Deep Breathing
Breathe in slowly through your nose (count to 4). π
Hold your breath (count to 4). βΈοΈ
Breathe out slowly through your mouth (count to 6). π
Repeat 1-2 times.
Helps your body feel calm! π§ββοΈ
Introduce the first skill: Deep Breathing. Explain it helps your body calm down. Model the breathing slowly. Guide them through 1-2 cycles. Emphasize breathing into the belly.
Skill 2: Positive Self-Talk
Say kind things to yourself! β¨
Like:
- "I can do this!"
- "I am calm."
- "I will try my best."
- "I am smart."
These words help your brain feel strong! πͺ
Introduce the second skill: Positive Self-Talk. Explain it means talking to yourself in a kind way. Provide simple phrases on the slide for them to repeat after you. Explain that these words give them power.
Practice Time!
Now it's your turn!
Use your Coping Skills Worksheet.
- Try deep breathing again.
- Write your own positive words. π
Let's practice together! π
Transition to the worksheet activity. Explain that they will practice these skills. Point to the worksheet and briefly explain the tasks. Encourage them to try the breathing and write their own positive phrases.
You Can Do It!
Remember these skills:
- Deep Breathing π¬οΈ
- Positive Self-Talk π
Practice makes it easier!
Use them when you feel stressed during a test.
Be strong! You are ready! β
Conclude the lesson. Reiterate that practice makes it easier. Encourage them to use these skills during their next test. Ask for a quick show of hands of who will try these skills.

Script
Test Stress SOS: Teacher Script
Introduction (0-1 minute)
"Hello, everyone! Today we are going to talk about something important: tests. Tests can sometimes make us feel nervous or stressed. Has anyone felt nervous before a test?"
Warm-Up: How Do Tests Make You Feel? (4-5 minutes)
"Look at our first slide, Test Stress SOS Slides. It asks: How do tests make you feel? Think of one word. You can say it in English or your first language. Let's hear some words."
(Allow a few students to share. Validate their feelings. For example: "Yes, nervous is a common feeling." or "Feeling worried is normal.")
"It is very normal to feel nervous or worried about tests. Today, we will learn some easy ways to help ourselves feel calmer and stronger during tests. These are called coping skills."
Skill 1: Deep Breathing (5 minutes)
"Our first coping skill is Deep Breathing. Let's look at the next slide, Test Stress SOS Slides. Deep breathing helps your body feel calm when you are stressed. It's like giving your body a quiet hug!"
"Let's try it together. Put one hand on your belly. When you breathe, try to make your belly move out. Ready?"
- "Breathe in slowly through your nose for four counts. (Count slowly: 1, 2, 3, 4)"
- "Hold your breath for four counts. (Count slowly: 1, 2, 3, 4)"
- "Breathe out slowly through your mouth for six counts. (Count slowly: 1, 2, 3, 4, 5, 6)"
"Let's do it one more time. Inhale... hold... exhale... Good! You can do this any time you feel stressed, even during a test."
Skill 2: Positive Self-Talk (5 minutes)
"Our second skill is Positive Self-Talk. Look at the next slide, Test Stress SOS Slides. This means saying kind and helpful things to yourself in your mind. It makes your brain feel strong!"
"For example, instead of thinking 'I can't do this,' you can think: 'I can do this!' or 'I will try my best.'"
"Let's practice saying some together. Repeat after me:"
- "I am calm."
- "I will try my best."
- "I am smart."
"These words give you power and confidence."
Practice Time: Worksheet (10 minutes)
"Now, let's practice these skills. I will give you a Coping Skills Worksheet. Please take one and a pencil."
(Distribute the worksheets.)
"Look at your worksheet. First, you can try the deep breathing exercise again. Then, you will write down one or two positive things you can say to yourself during a test. What words will make your brain feel strong?"
(Circulate, offer help, clarify instructions using simple English or gestures. Encourage students to write their phrases.)
Share & Cool-Down (4-5 minutes)
"Okay, everyone. Let's share. Who would like to share one positive thing they wrote on their worksheet? Or tell us which skill, breathing or self-talk, feels most helpful to them?"
(Allow a few students to share. Reinforce their efforts.)
"Great job today! Remember, deep breathing and positive self-talk are your tools. Practice them, and use them to help you feel calmer and stronger during tests. You are capable! Look at our last slide, Test Stress SOS Slides. You can do it!"


Activity
Coping Skills Practice
Objective: Students will actively practice deep breathing and generate personal positive self-talk phrases to use during tests.
Part 1: Guided Deep Breathing (5 minutes)
Instructions:
- Find a comfortable position in your chair. Sit up straight but relax your shoulders.
- Place one hand on your stomach.
- We will breathe together, following these steps:
- Inhale slowly through your nose, feeling your stomach move out. Count to 4 in your mind. π
- Hold your breath for 4 counts. βΈοΈ
- Exhale slowly through your mouth, feeling your stomach go in. Count to 6 in your mind. π
- Repeat this deep breathing cycle 2-3 times. Focus on the feeling of your breath moving in and out.
(Teacher will lead this activity, demonstrating and guiding the students through each step. Encourage students to close their eyes if they feel comfortable.)
Part 2: Positive Self-Talk Brainstorm (5 minutes)
Instructions:
- Think about what you usually tell yourself when you are stressed about a test.
- Now, let's think of new, kind, and strong words to say to yourself.
- In small groups (2-3 students), share one positive phrase you could say to yourself during a test. Your phrases can be in English or your native language. Listen to your classmates' ideas!
(Teacher will facilitate small group discussions, encouraging sharing and providing example phrases if needed, similar to the Test Stress SOS Slides. This leads directly into the worksheet.)
Part 3: Coping Skills Worksheet (10 minutes)
Instructions:
- Receive your Coping Skills Worksheet.
- Complete the worksheet by following the directions for practicing breathing and writing down your positive self-talk phrases.
- Take your time and think about what words will help you feel strong and calm.
(Teacher will distribute the worksheets and circulate to assist students as they complete it. This part directly ties into the independent practice aspect of the lesson plan.)


Worksheet
My Test Coping Skills
Name: ____________________________ Date: _________
Part 1: Deep Breathing Practice π¬οΈ
Try this 2 times:
- Breathe in slowly through your nose (count to 4). π
- Hold your breath (count to 4). βΈοΈ
- Breathe out slowly through your mouth (count to 6). π
Did you try it? (Circle one)
Yes / No
How did your body feel after breathing? (Circle one word)
Calm / Same / More Stressed
Part 2: Positive Self-Talk π
What are 1-2 positive (good) things you can say to yourself before or during a test?
- Example: "I will try my best."
- _____________________________________________
- _____________________________________________
Part 3: My Plan
When will you use these skills? (Check one)
- β¬ Before a test
- β¬ During a test
- β¬ Both before and during a test
I will remember to:
- β¬ Breathe deeply
- β¬ Say kind words to myself

