Coping Strategies Worksheet

Name: ____________________________ Date: _______________________

1. Brainstorm Coping Strategies

List three coping strategies you use, have tried, or think might help you:

1. ________________________________
   
   
   
   
   
   
2. ________________________________
   
   
   
   
   
   
3. ________________________________
   
   
   
   
   
   

2. Healthy vs. Unhealthy Coping

Think about your strategies. List two healthy ways and two unhealthy ways people sometimes cope with stress.

Healthy Coping Strategies:

1. ________________________________
   
   
   
   
   
   
2. ________________________________
   
   
   
   
   
   

Unhealthy Coping Strategies:

1. ________________________________
   
   
   
   
   
   
2. ________________________________
   
   
   
   
   
   

3. Plan to Try a New Strategy

Choose one healthy coping strategy you'd like to try next time you feel stressed. When and how will you use it?

_________________________________________

4. Reflection (After You Try It)

Describe the situation, how you used the strategy, and how it affected you:

Situation: ________________________________

What happened when I used the strategy? ________________________________

How did I feel afterward? ________________________________

Was it helpful? Why or why not? ________________________________

(Optional) Create a personal calm plan using the Calm Plan Template.

Stress Scenario Cards

Use these scenario cards for small-group discussions. Distribute one card per group. Students read the scenario, identify emotions, discuss why the person feels stressed, then share insights.

Card 1:
You studied hard for a big math test, but during the test you realize you forgot to review one of the chapters. You start to panic because the test is worth a large portion of your grade. How do you feel and what can you do?

Card 2:
Yesterday, you had a disagreement with your best friend over a rumor that’s been circulating in school. Now they’re not talking to you, and lunch feels awkward. How do you feel and how might you cope?

Card 3:
When you got home, you overheard your parents arguing loudly. You feel caught in the middle and upset. What emotions come up and what healthy strategies might help you cope at home?

Card 4:
You have basketball practice after school, but you also have a science project due tomorrow and music lessons to attend. You’re worried you won’t finish everything. How do you feel and what steps can you take?

Card 5:
During your history presentation, you lost your place and stumbled over your words in front of the class. You feel embarrassed and your heart is racing. What coping strategy could help calm you?

Card 6:
You saw a mean comment posted about you on social media by someone in your grade. You feel hurt and anxious about what others will think. What healthy way can you deal with this stress?

Card 7:
It’s your first day at a new school, and you don’t know anyone in your classes. You feel nervous and alone walking into the classroom. How could you manage these feelings?

Card 8:
You accidentally forgot your homework on your kitchen counter at home this morning. Your teacher collects assignments at the start of class, and you don’t want to get a zero. What can you do to handle this situation calmly?

Deep Breathing Guide

Name: ____________________________ Date: _______________________

What Is Deep Breathing?

Deep breathing is a simple relaxation technique that helps calm your mind and body by focusing on slow, steady breaths.

Steps to Deep Breathing

1. Sit or stand comfortably with your back straight and shoulders relaxed.
2. Place one hand on your chest and one hand on your belly.
3. Inhale slowly through your nose for a count of 4, feeling your belly push your hand out.
4. Hold your breath for a count of 2.
5. Exhale slowly through your mouth for a count of 6, feeling your chest and belly relax.
6. Repeat steps 3–5 for at least 5 breaths or up to 2 minutes.
   
   
   

Practice Record

Practice deep breathing three times. Record how you felt before and after each practice.

__________________________________________________

Calm Plan Template

Name: ____________________________ Date: _______________________

1. My Stress Signals

When I start to feel stressed, I notice these physical and emotional signs:

Physical Signals (e.g., racing heart, tense muscles):
_________________________________________

Emotional Signals (e.g., irritability, sadness):
_________________________________________

2. My Coping Strategies

Choose three healthy strategies below. For each, explain when and how you will use it.

Strategy 1: _______________________






When and how I'll use it:
_________________________________________

Strategy 2: _______________________






When and how I'll use it:
_________________________________________

Strategy 3: _______________________






When and how I'll use it:
_________________________________________

3. Step-by-Step Calm Plan

Outline the steps you will take, in order, when you begin to feel stressed. Be as specific as you can.

1. _______________________________________
   
   
2. _______________________________________
   
   
3. _______________________________________
   
   
4. _______________________________________
   
   
5. _______________________________________
   
   

4. My Support Network

If I need extra help, I can reach out to these people or places:

1. ________________________________
   
   
   
2. ________________________________
   
   
   
3. ________________________________
   
   
   

5. Reflection (After Using My Plan)

Describe the situation, which strategies you used, and how you felt afterward:

Situation:
_________________________________________

What I Did:
_________________________________________

How I Felt Afterwards:
_________________________________________

Keep this plan handy or post it somewhere you can see it regularly!

Reflection Prompt

Name: ____________________________ Date: ___________________

1. My One Takeaway

What is one new coping strategy you learned today that you’d like to use?
__________________________________________

2. My Action Plan

When and how will you use this strategy the next time you feel stressed?
__________________________________________

3. Deep Breathing Check-In

How did you feel before and after our guided deep breathing practice?

• Before: ____________________________
  
  
  
• After: ____________________________
  
  
  
  
  
  

4. Confidence Rating

How confident do you feel about using these coping strategies on your own?

[ ] 1 – Not confident [ ] 2 – A little confident [ ] 3 – Somewhat confident [ ] 4 – Confident [ ] 5 – Very confident

Thank you for sharing your thoughts!

What’s Your Calm? Teacher Script

Session Objective: Students will identify and practice at least three healthy coping strategies and experience a guided deep-breathing technique.

1. Introduction to Stress and Coping (5 minutes)

Teacher: “Good morning, everyone! Today we’re talking about stress and how to calm ourselves when we start to feel overwhelmed. By the end of our time together, you’ll learn at least three healthy coping strategies and we’ll practice a deep-breathing exercise as a class.

First, let’s think about stress. What does stress mean to you, and when do you feel it?”

(Pause. Listen to 2–3 volunteers.)

Teacher: “Great ideas—thank you for sharing! [Write key words on the board.] Stress is our body’s natural reaction when we face challenges or demands. Everyone experiences stress sometimes.

Now I want to introduce the term ‘coping strategies.’ These are tools we use to manage our feelings. Healthy strategies help us feel calmer and more in control, while unhealthy ones can actually make us feel worse over time.”

2. Stress Scenario Discussion (10 minutes)

Teacher: “Okay, I’m going to divide you into small groups of three or four. Each group will get one of our Stress Scenario Cards.

1. Read your scenario together.
2. Talk about these questions:
   • What emotions do you notice in the scenario?
   • Why do you think the person feels stressed?
3. Pick one insight to share with the class.

If you need help starting, use this sentence frame: ‘I feel ___ when ___.’ If your group finishes early and wants a challenge, try listing two possible coping strategies for your scenario.”

(Distribute cards. Circulate and support groups, offering sentence frames or asking guiding questions.)

Teacher: “Time’s up! Let’s hear from each group. What is one emotion you identified, and one reason for the stress?”

(Invite each group to share briefly. Acknowledge responses by saying, “Thank you—that shows how our bodies and minds react when we face pressure.”)

3. Coping Strategies Brainstorm (8 minutes)

Teacher: “Now that we’ve noticed stress, let’s brainstorm healthy ways to cope. Please take out your Coping Strategies Worksheet. On the first page, list three strategies you already use, have tried, or think might help you.

I’ll give you eight minutes. Remember, examples include deep breathing, going for a walk, talking to a friend, or journaling.”

*(Circulate. Prompt students who are stuck: “Have you ever tried taking a few deep breaths? How did that feel?”)

Teacher: “If you finish early, you can begin creating a personal calm plan on your Calm Plan Template.”

4. Guided Deep Breathing Practice (5 minutes)

Teacher: “Let’s pause and practice one of the strategies you listed: deep breathing. Open to the Deep Breathing Guide. I’ll model each step and then we’ll do it together.”

Teacher (modeling): “Sit up straight, relax your shoulders, and place one hand on your belly and one on your chest.

• Inhale slowly through your nose for a count of four.
• Hold your breath for a count of two.
• Exhale slowly through your mouth for a count of six.

Now everyone, let’s try it once: inhale 1-2-3-4… hold 1-2… exhale 1-2-3-4-5-6.

(Led 3–4 more cycles.)

Teacher: “How did that feel? Did you notice your heart rate or shoulders relaxing?”

(Listen to a few quick responses.)

Teacher: “Great! Deep breathing is a simple but powerful tool you can use anywhere.”

5. Reflection and Closure (2 minutes)

Teacher: “We’re almost out of time. Who would like to share one new strategy they learned today and plan to try next time they feel stressed?”

(Invite 2–3 volunteers.)

Teacher: “Thank you for sharing. Remember, your worksheets and breathing guide are yours to keep—use them whenever you need a calm moment. And if you ever feel overwhelmed, reach out to a trusted friend, family member, or school counselor.”

Teacher: “You did an awesome job today exploring stress and discovering ways to manage it. Have a calm and positive rest of your day!”