My Stress Signals Worksheet

Name: ____________________________
Date: ____________________________

Part 1: Noticing Your Body During the Body Scan

During the guided body scan, you paid close attention to different parts of your body. List any physical sensations you noticed. These could be feelings of tension, warmth, coolness, tingling, lightness, heaviness, discomfort, or anything else you became aware of.

• Head/Face:
  
  
  
• Neck/Shoulders:
  
  
  
• Arms/Hands:
  
  
  
• Chest/Stomach:
  
  
  
• Back:
  
  
  
• Legs/Feet:
  
  
  
• Other (General):
  
  
  

Part 2: Connecting to Stress

Think about times you have felt stressed or overwhelmed. Do any of the sensations you listed above show up when you are experiencing stress? Describe how your body typically reacts when you are feeling stressed.

List specific situations or thoughts that tend to trigger these physical stress signals in your body:

Part 3: What Does This Mean For You?

Now that you are more aware of your body's signals, how might this understanding help you in the future? How can recognizing these physical signs of stress be a useful tool for managing your overall well-being?

Mind-Body Connection Journal

Name: ____________________________
Date: ____________________________

Reflecting on Your Inner Signals

Take some time to thoughtfully reflect on your experience during the guided body scan and while completing the "My Stress Signals Worksheet." Consider the following questions in your response:

1. What physical signals or sensations did you notice most clearly in your body during the body scan? Were there any surprises?

2. How might understanding these specific physical signals help you manage stress or improve your overall well-being in the future? Give at least one specific example.

3. What is one new insight you gained about the connection between your mind and your body today?

Script: Body Scan & Reflection

Part 1: Guided Body Scan (Approx. 5-7 minutes)

(Teacher should speak slowly, calmly, and with gentle pauses between instructions)

"Alright everyone, let's take a few moments to practice something called a body scan. This is an opportunity to gently bring our attention to the physical sensations in our bodies, without judgment.

First, find a comfortable position. You might be sitting in your chair, with your feet flat on the floor, or you can adjust your posture so you feel steady and at ease. If you feel comfortable and safe to do so, you can gently close your eyes. If not, you can simply soften your gaze, looking downwards without focusing on anything in particular.

Take a deep breath in through your nose, and slowly exhale through your mouth. (Pause) Let's do that one more time. Inhale, and exhale. (Pause) Now, allow your breath to return to its natural rhythm.

Bring your attention now to the top of your head, noticing any sensations there. Perhaps a slight tingling, warmth, or coolness. Just observe. (Pause)

Slowly let your awareness travel down to your face. Notice your forehead, your eyes, your cheeks, your jaw. Is there any tension held here? See if you can soften those muscles, just a little. (Pause)

Move your attention to your neck and shoulders. This is a common place for us to hold tension. Notice what you feel. Is there tightness, heaviness, or lightness? Breathe into that area. (Pause)

Now, let your awareness flow down your arms, through your elbows, forearms, and into your hands. Notice your palms, your fingers. What sensations are present here? (Pause)

Bring your attention to your chest and upper back. Notice the gentle rise and fall of your chest with each breath. Feel your heart beating. (Pause)

Shift your focus to your abdomen, your stomach area. Notice any sensations here, perhaps related to digestion or simply the feeling of your breath moving in and out. (Pause)

Continue your journey down your back, noticing your spine, your lower back. (Pause)

Let your awareness move down to your hips and glutes. Notice the feeling of your body making contact with the chair beneath you. (Pause)

Then, guide your attention down your legs, through your thighs, knees, and calves. Notice your shins. (Pause)

Finally, bring your awareness to your feet. Feel your feet on the floor, sensing the ground beneath them. Notice your toes, the soles of your feet. (Pause)

Now, gently expand your awareness to your entire body, from head to toe, noticing your body as a whole. (Pause)

Before we conclude, take one more deep breath, and as you exhale, gently bring your awareness back to the room. When you're ready, you can slowly open your eyes.

Part 2: Transition to Worksheet & Journal

"Thank you for participating in that body scan. Sometimes, simply taking a moment to notice what's happening in our bodies can give us a lot of information.

Now, I'd like you to take out your My Stress Signals Worksheet. Use this worksheet to jot down what you noticed during that scan, and then connect those observations to how your body might react when you're feeling stressed. This is a personal reflection to help you understand your unique stress signals. Give yourself a few minutes to work on that."

(Allow students time to work on the worksheet. Circulate to offer support if needed.)

"Excellent work everyone. As you wrap up the worksheet, I'd like to introduce one more piece for today. We have the Mind-Body Connection Journal. The prompt asks you to reflect on your experience with the body scan and the worksheet, and what you've learned about your mind-body connection and managing stress. This is for your personal reflection and further thought."

(Optional: If time allows and students are comfortable, invite 1-2 students to share one general observation or insight from their worksheet or journal, without sharing personal details.)

"Great job today, everyone. I hope this exercise helps you listen a little more closely to what your body is trying to tell you."