Lesson Plan
What Your Body is Trying to Tell You
Students will be able to identify at least three physical sensations associated with anxiety and practice a progressive muscle relaxation technique.
Understanding how our bodies react to emotions like anxiety is crucial for developing self-awareness and coping strategies. This lesson empowers students to recognize these signals and use tools to manage their feelings.
Audience
5th Grade
Time
35 minutes
Approach
Interactive discussion, video, body awareness activities, and a guided relaxation technique.
Materials
Body Clues Slides, Anxiety and Your Body Video, My Worry Map Worksheet, and Progressive Muscle Relaxation Script
Prep
Preparation Steps
15 minutes
- Review the What Your Body is Trying to Tell You Lesson Plan and all linked materials: Body Clues Slides, Anxiety and Your Body Video, My Worry Map Worksheet, and Progressive Muscle Relaxation Script.
- Ensure projector/screen is ready for the Body Clues Slides and the video.
- Print copies of the My Worry Map Worksheet for each student.
- Find a comfortable and quiet space for the progressive muscle relaxation activity.
Step 1
Mindful Moment
5 minutes
- Begin with a brief mindful moment. Ask students to close their eyes (if comfortable) or gaze softly at the floor.
- Guide them to notice their breath, how it feels entering and leaving their body. (Refer to Body Clues Slides for visual cues if desired).
- Ask: "What do you notice in your body right now?"
Step 2
Watch a Video
10 minutes
- Introduce the video using an introductory statement.
- Play the video Anxiety and Your Body Video.
- Facilitate discussion after the video about how characters might feel emotions in their bodies and what the video taught them about body clues.
Step 3
Mapping Feelings in the Body
10 minutes
- Display the relevant slide from Body Clues Slides about body sensations.
- Distribute the My Worry Map Worksheet.
- Guide students to think about a time they felt worried or anxious. Ask them to identify where in their body they felt that emotion.
- Instruct students to draw or write on their worksheets the physical sensations they associate with worry (e.g., tight stomach, fast heart, shaky hands).
- Facilitate a brief discussion: "What are some common places we feel worry in our bodies?"
Step 4
Progressive Muscle Relaxation Practice
10 minutes
- Explain that just as our bodies can tell us when we're worried, they can also help us feel calm.
- Introduce progressive muscle relaxation as a tool.
- Guide students through the Progressive Muscle Relaxation Script.
- After the exercise, ask students to reflect: "How do you feel in your body now compared to before the exercise?"
Step 5
Cool Down
5 minutes
- Conclude by reiterating that paying attention to our body's signals helps us understand our feelings and that we have tools to help ourselves feel better.
- Assign the remaining sections of the My Worry Map Worksheet as a take-home activity or for further reflection.
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Slide Deck
What Your Body is Trying to Tell You
Have you ever noticed how your body feels when you're super excited, or really sad, or maybe a little worried? Our bodies are amazing communicators!
Welcome students and set a calm tone. Explain that today we'll be exploring how our bodies talk to us.
Your Mind and Body Are Connected!
Our thoughts and feelings don't just stay in our heads. They can make our bodies feel different things too!
Think about it: when you're scared, maybe your heart beats fast. When you're relaxed, your muscles feel loose.
Introduce the idea of the mind-body connection. Ask students for examples of how their feelings affect their bodies or vice-versa.
Body Clues: When We Feel Worried
When we feel worried or anxious, our body often sends us clues.
Some common clues:
- Fast heartbeat
- Tight stomach (butterflies!)
- Shaky hands or knees
- Feeling hot or sweaty
- Shallow breathing
- Feeling restless or jumpy
Focus on anxiety. Ask students to brainstorm some words related to worry or nervousness. Then, ask where they feel those emotions.
Mapping Our Feelings
Today, we're going to become 'body detectives'!
We'll use a My Worry Map Worksheet to explore where we feel different emotions in our bodies.
Transition to the activity. Explain that mapping these feelings can help us understand ourselves better. Emphasize that all feelings are okay.
Listening to Our Body, Helping Our Body
Just like our body tells us when we're worried, we can also help our body feel calm.
One way is through a technique called Progressive Muscle Relaxation. It helps us loosen up those tight spots!
Introduce the idea of relaxation techniques. Set the stage for the Progressive Muscle Relaxation activity.
Your Body is Your Friend!
Remember, your body is always trying to tell you something important. Learning to listen helps you understand your feelings and take care of yourself.
Reiterate the main takeaway. Encourage students to keep listening to their bodies.
Slide Deck
This video will help us understand how our bodies give us clues about our feelings, especially when we feel worried or anxious. Pay attention to the examples they give!
Introduce the video as a way to learn more about how our bodies react to feelings like worry. You can set the context by asking if they've ever felt their body change when they're nervous or excited.
Worksheet
My Worry Map: What My Body Tells Me
Name: ________________________
Date: ________________________
Our bodies are super smart! They often give us clues about how we're feeling, especially when we're worried or anxious. Let's become body detectives and map out where worry shows up for you.
Part 1: My Worry Body Scan
Think about a time you felt worried or anxious. Close your eyes for a moment (if it feels comfortable) and remember that feeling. Where in your body did you notice it? Was it a tight feeling? A fast beat? A wobble?
Draw or write down the physical sensations you feel when you're worried in the body outline below. You can use words, symbols, or even colors!
(Imagine a simple outline of a human body here for students to draw/write on.)
Part 2: My Worry Clues (List three)
Based on your drawing, what are three body clues that tell you you might be feeling worried or anxious?
Part 3: What Can I Do?
When your body gives you these worry clues, what is one thing you can do to help yourself feel a little calmer? (We'll practice one today!)
Script
Progressive Muscle Relaxation Script
Teacher: Okay everyone, find a comfortable position in your chairs. You can sit up straight, or lean back if that feels better. If you’re comfortable, you can gently close your eyes, or you can just gaze softly at the floor in front of you. The goal here is just to focus on how your body feels.
(Speak slowly and calmly, with pauses between each instruction to allow students to complete the action.)
Teacher: Let’s start with our hands. Make a tight fist with both of your hands. Really squeeze them tight, like you’re trying to squeeze all the juice out of an orange. Feel the tightness in your fingers, your knuckles, your forearms. Hold it… hold it…
(Pause for 5 seconds)
Teacher: Now, slowly release your hands. Let them relax. Feel how soft and loose your fingers are. Notice the difference between how they felt tight and how they feel now, relaxed. What do you notice?
(Pause for 10 seconds)
Teacher: Next, let’s move to our arms. Bend your elbows and tighten your biceps, like you’re making strong muscles. Squeeze them as tight as you can. Feel that tension in your upper arms. Hold it… hold it…
(Pause for 5 seconds)
Teacher: Now, let your arms relax. Let them hang loose by your sides. Feel the heaviness and looseness. Notice how different your arms feel now.
(Pause for 10 seconds)
Teacher: Let’s try our shoulders. Shrug your shoulders all the way up to your ears, like you’re trying to touch them. Squeeze them tight. Feel the tension in your neck and shoulders. Hold it… hold it…
(Pause for 5 seconds)
Teacher: And now, let your shoulders drop down. Let all that tension go. Feel them sink down. Notice the lightness and ease in your shoulders and neck.
(Pause for 10 seconds)
Teacher: Let’s go down to our feet. Curl your toes tightly, really scrunch them up. Push your heels into the floor. Feel the tension in your feet and calves. Hold it… hold it…
(Pause for 5 seconds)
Teacher: And relax. Let your toes uncurl, let your feet feel soft on the floor. Notice how calm and relaxed your feet feel now.
(Pause for 10 seconds)
Teacher: Now, take a deep breath in through your nose, filling your belly with air.
(Pause for 3 seconds)
Teacher: And slowly let it out through your mouth. As you breathe out, imagine any remaining tension leaving your body.
(Repeat deep breath one more time.)
Teacher: Just notice how your whole body feels right now. Feel the calm, the quiet. Remember this feeling. You can bring yourself back to this calm anytime you need to. When you’re ready, slowly open your eyes.
(Allow students to slowly open their eyes and re-engage.)