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Winter Wellness Check-In

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Lesson Plan

Winter Wellness Check-In

Students will be able to recognize and articulate their emotional state, identify potential stressors related to the winter season and holidays, and explore personal coping strategies for maintaining emotional well-being.

Understanding and managing emotions is crucial for overall well-being. This lesson provides students with tools to proactively address emotional shifts during a potentially challenging time of year, fostering resilience and self-awareness.

Audience

Middle and High School Students

Time

45-60 minutes

Approach

Reflective prompts and guided self-assessment activities to promote emotional literacy and identify coping strategies.

Materials

Winter Wellness Check-In Slide Deck, Winter Wellness Worksheet, Winter Wellness Journal Prompts, and Winter Wellness Cool Down

Prep

Teacher Preparation

15 minutes

Step 1

Warm-Up: How's Your Internal Weather?

5-7 minutes

  • Begin by projecting the first slide of the Winter Wellness Check-In Slide Deck (Title Slide).
    - Ask students to silently reflect on the title and what 'wellness check-in' might mean.
    - Transition to a brief discussion: "Just like the weather outside changes, our 'internal weather' – our feelings and emotions – also shift. How has your internal weather been feeling lately?" (Encourage brief, non-detailed responses, focusing on a general sense).
    - Introduce the lesson objective using the slide deck.

Step 2

Understanding Winter's Impact

10-12 minutes

  • Use the Winter Wellness Check-In Slide Deck to guide a discussion on how shorter days and the holiday season can affect emotions and routines.
    - Discuss concepts like seasonal affective disorder (briefly, as appropriate for the age group), increased academic pressure, or family expectations.
    - Facilitate a brief partner share: "Think about one way the changing season or upcoming holidays might impact how you feel or what you do. Share with a partner." (Emphasize respectful listening and privacy).

Step 3

Self-Reflection Worksheet

15-20 minutes

  • Distribute the Winter Wellness Worksheet to each student.
    - Explain that this is a personal reflection activity. "This worksheet is for you to check in with yourself. There are no right or wrong answers, just honest reflections."
    - Guide students through the worksheet, encouraging them to think deeply about each prompt regarding their emotional state, physical well-being, and social connections.
    - Circulate to offer support and answer questions.

Step 4

Exploring Coping Strategies

10 minutes

  • Bring the class back together. Display the relevant slide on coping strategies from the Winter Wellness Check-In Slide Deck.
    - Lead a discussion on healthy ways to manage emotions during challenging times. Brainstorm ideas as a class, encouraging students to share strategies they find helpful.
    - Connect this back to the worksheet: "Look at your worksheet. Did you identify any areas where a new coping strategy might be helpful?"

Step 5

Journaling for Deeper Dive

5 minutes

  • Introduce the Winter Wellness Journal Prompts. Explain that journaling can be a powerful tool for self-reflection and processing emotions.
    - Have students choose one or two prompts from the journal handout to begin writing.
    - Collect the worksheets (optional, depending on class norms) and ensure students understand they can continue journaling outside of class.

Step 6

Cool Down: Your Internal Weather Report

3-5 minutes

  • Distribute the Winter Wellness Cool Down handout.
    - Ask students to complete the cool-down activity, reflecting on their internal weather report after today's lesson.
    - Conclude by emphasizing the importance of ongoing self-care and open communication about feelings.
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Slide Deck

冬天到了，你还好吗？

天气越来越冷，白天越来越短。你的心情怎么样？

欢迎同学们。请他们安静地想一一，这个题目是什么意思。'健康检查'对你来说是什么？就像外面的天气会变，我们的心情也会变。你最近的心情怎么样？是开心，还是有点不开心？

我们一起来学习：

我们会：

  • 认识和说出你的感受。
  • 发现冬天和假期会让你有压力的事情。
  • 找到让自己心情变好的方法。

介绍课程目标。告诉学生，今天我们会学习认识自己的感受，并找到让自己舒服的方法。

冬天和假期：对你的影响

白天变短了，假期要来了，这会怎样影响你的心情和生活？

  • 阳光少了： 可能会让你觉得没精神或不开心。
  • 事情变了： 学校放假，家里有活动，你的生活规律变了吗？
  • 节日的期望： 你对假期有很多期待吗？这会让你有压力吗？
  • 和人相处： 和家人朋友见面多吗？你觉得累吗？
  • 身体感觉： 天气冷了，你是不是更想待在家里，不想出去玩了？

问学生：'冬天和假期来了，生活有什么变化？' 让他们想想，比如：白天短了，天气冷了，有考试，或者要和家人在一起。这些变化可能让人开心，也可能让人觉得有点难。

了解你自己

现在，请你停下来，想想你自己的感受和情况。

  • 心情： 你开心吗？生气吗？难过吗？
  • 身体： 你累吗？精神好吗？
  • 社交： 你和朋友家人关系好吗？
  • 想法： 你在想什么？

告诉学生，现在我们要停下来，好好想想自己的情况。这个练习可以帮助他们了解自己。'

让心情变好的办法

当我们遇到不开心的时候，有什么好办法能帮助我们呢？

  • 放松一下： 深呼吸，安静地坐一会儿。
  • 动一动： 即使是小小的运动，也能让你更精神。
  • 做喜欢的事： 画画、听音乐、写东西，表达你的感受。
  • 和人聊天： 和你信任的朋友或家人说说话。
  • 学会拒绝： 对不想做的事情说“不”。
  • 睡个好觉： 睡觉对心情和精力很重要。
  • 吃得健康： 好好吃饭，让身体有能量。

学生做完练习后，问他们：'当我们遇到困难时，有什么办法能让自己感觉好一点？' 大家一起说出一些方法。鼓励他们想出各种简单又实用的办法。

写日记：和自己说话

写日记是一个你自己的空间，你可以自由地写下你的想法和感受。

  • 继续思考你的感受。
  • 慢慢处理复杂的心情。
  • 发现你内心深处的想法。
  • 记录你的成长。

介绍写日记的好处。告诉学生，日记是他们自己的小秘密。'写日记是一个很好的方法，可以帮助你继续思考自己的感受。' 提醒他们看看发给他们的日记问题。

你就是你最好的朋友！

你的身心健康，就像闪亮的星星。请一直关心自己，勇敢地使用你让心情变好的方法，你就会更棒！

最后，用积极的话鼓励学生。再次强调照顾好自己很重要。'记住，照顾好自己的心情是一个长期的过程，不是一下子就能做到的。要对自己好一点。'

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Worksheet

Winter Wellness Check-In Worksheet

Instructions: Reflect on how you are feeling in different areas of your life as the seasons change and the holidays approach. Be honest with yourself. This is for your own reflection.

Section 1: Emotional Well-being

  1. How would you describe your general mood over the past few weeks? (Circle one)

    • Very Happy / Energetic
    • Mostly Content / Balanced
    • A little down / Apathetic
    • Often Anxious / Stressed
    • Very Sad / Overwhelmed

  2. What emotions have you been experiencing most often recently? (e.g., joy, stress, excitement, sadness, anger, calm)






  3. Are there specific things (events, thoughts, people) that tend to make these emotions stronger or weaker?






Section 2: Physical Well-being

  1. How well have you been sleeping lately? (Circle one)

    • Great, full of energy!
    • Okay, usually get enough.
    • Struggling to fall asleep or stay asleep.
    • Always tired, no matter how much I sleep.

  2. How much physical activity have you been getting? (Circle one)

    • Regularly active (3+ times a week)
    • Some activity, but not consistent
    • Very little to no physical activity

  3. Are you generally eating healthy meals and snacks? (Yes/No/Sometimes)



Section 3: Social Connections

  1. Do you feel connected to your friends and family? (Circle one)

    • Very connected and supported
    • Fairly connected, but could be better
    • Feeling a bit isolated or distant
    • Very isolated, struggling to connect

  2. Have you spent time doing things you enjoy with others recently?






  3. Is there anyone you feel you can talk to if you are struggling?



Section 4: Coping Strategies & Support

  1. What are 1-2 things you currently do to help yourself feel better when you are stressed or sad?






  2. What is one new coping strategy you might try to incorporate into your routine?






  3. What kind of support might you need right now to improve your wellness (e.g., more sleep, talking to someone, time for hobbies)?











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Journal

Winter Wellness Journal Prompts

Instructions: Choose one or more prompts to reflect on in your journal. Use this space to explore your thoughts and feelings honestly. There are no right or wrong answers.

Reflecting on Emotions

  1. Describe a time recently when you felt particularly joyful or peaceful. What was happening? How did it feel in your body?












  2. Describe a time recently when you felt stressed, sad, or overwhelmed. What triggered these feelings? How did you respond?












  3. If your emotions were a weather forecast, what would they be today? Why? (e.g., sunny, cloudy with a chance of rain, stormy, foggy)












Winter & Holiday Impact

  1. What is one positive aspect of the winter season or upcoming holidays for you? How does it make you feel?












  2. What is one challenging aspect of the winter season or upcoming holidays for you? How does it affect your mood or energy?












  3. How do shorter days or colder weather influence your daily routine and your overall well-being?












Personal Wellness Strategies

  1. Thinking about your personal wellness, what is one small thing you can do for yourself this week to boost your emotional or physical health?












  2. Who are the people in your life that you feel most connected to? How can you nurture those connections during this time of year?












  3. Imagine you have a

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Cool Down

Winter Wellness Cool Down: Your Internal Weather Report

Instructions: Take a moment to reflect on today's lesson. In one or two sentences, describe your

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Winter Wellness Check-In • Lenny Learning