Warm-Up: Stress Check-In

Instructions: Take a few moments to quietly reflect and respond to the following questions. Your responses are for your own reflection, but be prepared to share any general thoughts or feelings with the class if you feel comfortable.

1. On a scale of 1 to 5, with 1 being "very calm" and 5 being "very stressed," how are you feeling right now?
   
   
   
   

2. What is one word that comes to mind when you think about stress?
   
   
   
   

3. What are some ways your body or mind tells you that you might be stressed? (e.g., headache, fast heartbeat, feeling irritable, difficulty focusing)
   
   
   
   

4. What is one thing you currently do (or wish you did) to help yourself relax or feel calmer?
   
   
   
   

Activity: Mindful Moment Stations

Objective: To experientially explore and practice different mindful techniques for stress management.

Instructions:

1. You will rotate through several "Mindful Moment Stations" around the classroom.
2. At each station, there will be a specific mindful technique or sensory experience to try.
3. Spend about 2-3 minutes at each station, engaging fully with the instructions provided there.
4. Pay attention to how each practice makes you feel physically and mentally.
5. When the timer rings, move silently to the next station.

Station 1: "Belly Breathing" (Deep Breathing)

Focus: Your breath as an anchor.

Practice:

• Find a comfortable seated or standing position.
• Place one hand on your chest and one hand on your belly.
• Inhale slowly and deeply through your nose for a count of 4, feeling your belly rise.
• Hold your breath gently for a count of 4.
• Exhale slowly and completely through your mouth for a count of 6, feeling your belly fall.
• Repeat this sequence 5-7 times, focusing only on the sensation of your breath and your hands moving.

Station 2: "Sensory Scan" (Grounding - Sight & Sound)

Focus: What you can see and hear in the present moment.

Practice:

• Look around the room. Silently notice 5 distinct objects or colors in detail.
• Then, close your eyes (if comfortable) or soften your gaze. Listen intently. Notice 4 different sounds, from closest to furthest.
• Open your eyes and take a slow, deep breath. How do you feel compared to when you started?

Station 3: "Tactile Texture" (Grounding - Touch)

Focus: The sensation of touch.

Practice:

• Pick up the object provided at this station (e.g., a smooth stone, a soft fabric, a textured ball).
• Close your eyes (if comfortable) and explore its texture with your fingertips.
• Notice its temperature, its weight, its shape. Is it rough or smooth? Hard or soft? Cool or warm?
• Spend a minute or two just focusing on these physical sensations without judgment.

Station 4: "Mindful Listening" (Sound & Focus)

Focus: Immersive listening.

Practice:

• Put on the headphones and play the short audio track (e.g., nature sounds, instrumental music, guided meditation).
• Close your eyes (if comfortable) and simply listen. Don't try to analyze or judge the sounds.
• If your mind wanders, gently bring your attention back to the sounds you are hearing.
• Notice any changes in your body as you listen.

Reflection Questions (After all stations are completed):

1. Which mindful moment station felt most helpful or interesting to you? Why?
   
   
   
   

2. Can you think of a time when practicing one of these techniques might be useful in your daily life?
   
   
   
   

Worksheet: My Stress Reset Plan

Instructions: Now that you've learned about stress and tried some mindful techniques, it's time to create your own personalized plan to manage stress. Reflect on what we discussed and practiced, and fill out the sections below.

Part 1: My Stress Signals

1. What are 2-3 common physical signs that tell you you might be stressed?
   
   
   
   
   
   
   

2. What are 2-3 common mental or emotional signs that tell you you might be stressed?
   
   
   
   
   
   
   

Part 2: My Go-To Stress Reset Techniques

From the techniques we discussed (deep breathing, grounding, sensory focus, etc.), or any others you know, list 2-3 techniques you think would be most helpful for you. Briefly explain why.

1. Technique:
   
   
   
   Why it might help me:
   
   
   
   
   
   

2. Technique:
   
   
   
   Why it might help me:
   
   
   
   
   
   

3. Technique:
   
   
   
   Why it might help me:
   
   
   
   
   
   

Part 3: Putting My Plan into Action

1. When or where could you realistically practice one of your chosen techniques (e.g., before a test, during a stressful conversation, when feeling overwhelmed)?
   
   
   
   
   
   
   

2. What is one small step you can take this week to incorporate a stress reset technique into your routine?
   
   
   
   
   
   
   

Part 4: Affirmation

Complete the sentence:

I am capable of managing my stress because...