Your Brain Under Stress

tammilia.grace

Tier 1

Lesson Plan

Your Brain Under Stress Lesson Plan

Students will describe fight/flight/freeze/fawn and demonstrate two regulation strategies appropriate for school contexts.

Understanding how your brain and body react to stress is the first step in learning to manage it. This lesson will equip you with practical strategies to navigate challenging moments, fostering a calmer and more focused learning environment.

Audience

10th Grade

Time

30 minutes

Approach

Interactive mini-lesson, hands-on activity, practice stations, reflective journaling, and exit ticket.

Materials

Stress and the Brain Slides, - Body Signals Scavenger Hunt Activity, - Regulation Strategy Stations Game, - Which Strategies Fit Me Journal, and - Exit Ticket Strategy I
’ll Use Cool Down

Prep

Teacher Preparation

15 minutes

Review all generated materials, including Your Brain Under Stress Lesson Plan, Stress and the Brain Slides, Body Signals Scavenger Hunt Activity, Regulation Strategy Stations Game, Which Strategies Fit Me Journal, and Exit Ticket Strategy I
’ll Use Cool Down.
Print copies of the Body Signals Scavenger Hunt Activity (1 per student).
Set up three stations for the Regulation Strategy Stations Game: Breathing (e.g., paper pinwheel, guided audio), Grounding (e.g., textured objects, 5-4-3-2-1 prompt), and Movement (e.g., stress ball, stretching guide).
Prepare writing materials for the Which Strategies Fit Me Journal and Exit Ticket Strategy I
’ll Use Cool Down.
Ensure projector and computer are ready for the Stress and the Brain Slides.

Step 1

Warm Up: Stress Check-In (5 minutes)

5 minutes

Do Now: Ask students to silently reflect on a recent moment they felt stressed. On a small piece of paper (or digital platform), have them write one word describing how their body felt.
Share (optional): Briefly invite a few students to share their word and how it connects to stress. Emphasize that everyone experiences stress differently.

Step 2

Mini-Lesson: Your Brain Under Stress (10 minutes)

10 minutes

Use the Stress and the Brain Slides to introduce the concepts of the stress response and the fight/flight/freeze/fawn reactions.
Explain what happens in the brain and body during stress in an age-appropriate manner.
Activity: Distribute the Body Signals Scavenger Hunt Activity worksheet. Have students identify and mark physical sensations associated with stress responses they've experienced. Discuss briefly as a class.

Step 3

Activity: Regulation Strategy Stations (10 minutes)

10 minutes

Introduce the Regulation Strategy Stations Game.
Divide students into three groups and assign each group to a starting station (Breathing, Grounding, Movement).
Allow 3 minutes at each station for students to explore and practice the strategies.
Rotate groups until all students have experienced all three stations.

Step 4

Journaling & Wrap-Up (5 minutes)

5 minutes

Distribute the Which Strategies Fit Me Journal.
Give students 2-3 minutes to reflect and write down which strategies resonated with them and why.
Demo Check-out: Ask students to quickly demonstrate one strategy they learned (e.g., take a deep breath, do a quick stretch).
Exit Ticket: Hand out the Exit Ticket Strategy I
’ll Use Cool Down. Have students complete it and turn it in before leaving. This will help you gauge their understanding and commitment to using strategies.

Slide Deck

Your Brain Under Stress: Mastering Your Mind

How does stress really affect you? And what can you do about it?

Welcome students and introduce the day's topic: understanding stress. Start by validating their 'Do Now' reflections.

What is Stress, Anyway?

Stress is your body's reaction to demands or threats.

It's a natural response, designed to keep you safe!

Briefly review the 'Do Now' activity. Connect their physical feelings to the broader concept of stress response.

Fight, Flight, Freeze... and Fawn!

When your brain senses danger, it triggers one of these responses:

Fight: Confronting the threat (e.g., arguing, lashing out)
Flight: Escaping the threat (e.g., running away, avoiding tasks)
Freeze: Becoming still or numb (e.g., blanking out, paralysis)
Fawn: Seeking to please or appease to avoid conflict (e.g., people-pleasing, excessive apologies)

These are automatic survival instincts!

Explain the primal purpose of the fight, flight, or freeze response. Introduce 'fawn' as a fourth common response, particularly in social situations.

The Brain's Alarm System

Your brain has two key players:

Amygdala (The Alarm Bell): Reacts instantly to perceived threats.
Prefrontal Cortex (The Wise Thinker): Helps with planning, problem-solving, and calm decisions.

Under stress, the amygdala can take over, making it harder for the prefrontal cortex to do its job!

Describe the amygdala's role as the 'alarm' and the prefrontal cortex as the 'wise decision-maker.' Explain how stress can hijack this system.

Body Signals: What's Your Body Telling You?

Your body gives you clues when stress is kicking in:

Fast heartbeat
Sweaty palms
Tight muscles
Stomach ache
Shallow breathing
Restlessness

These are all signs of your stress response in action! Let's explore more with our Body Signals Scavenger Hunt Activity.

Explain how physical sensations are indicators of the stress response. This slide sets up the 'Body Signals Scavenger Hunt' activity.

Taking Control: Emotional Regulation

Emotional regulation is about managing your emotions and responses to stress.

It doesn't mean not feeling stress, but learning how to respond effectively.

Ready to learn some strategies? Let's visit our Regulation Strategy Stations Game!

Introduce the idea of emotional regulation and why it's important. Transition to the strategy stations.

Strategies for a Calm Mind & Body

We'll explore three types of strategies:

Breathing: Techniques to calm your nervous system.
Grounding: Ways to reconnect with the present moment.
Movement: Physical actions to release tension.

Find what works for YOU! Afterwards, you'll reflect in your Which Strategies Fit Me Journal.

Briefly explain the three types of strategies students will experience. Emphasize that different strategies work for different people.

You've Got This!

Stress is a part of life, but how you respond to it is within your control.

Recognize your body signals.
Understand your stress response (fight/flight/freeze/fawn).
Practice regulation strategies.

What strategy will you try next? Share it on your Exit Ticket Strategy I
’ll Use Cool Down.

Summarize the key takeaways and reinforce the idea of practicing these skills. Lead into the exit ticket.

Activity

Body Signals Scavenger Hunt

Instructions: Think about a time you felt stressed, overwhelmed, or anxious. What did your body tell you? Read through the list below and check off any physical sensations you have experienced when feeling stressed. If you experienced something not on the list, write it in the "Other" section.

☐ Fast heartbeat
☐ Shallow or rapid breathing
☐ Tight chest
☐ Clenched jaw
☐ Tense shoulders
☐ Upset stomach or nausea
☐ Sweaty palms
☐ Headaches
☐ Feeling shaky or trembling
☐ Cold hands or feet
☐ Restlessness or fidgeting
☐ Difficulty concentrating
☐ Muscle tension in neck or back
☐ Feeling tired or drained

Other Body Signals:

Reflect: Circle 2-3 body signals that you notice most often when you are feeling stressed. These are your personal stress indicators!

Game

Regulation Strategy Stations: Find Your Calm

Instructions: You will rotate through three stations, spending about 3 minutes at each. The goal is to explore and practice different strategies to help regulate your emotions when you feel stressed. Try each one with an open mind!

Station 1: Breathing Boost

Objective: Learn how controlled breathing can calm your nervous system.
Activity:
- Square Breathing: Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts. Repeat 3-5 times.
- 4-7-8 Breathing: Breathe in silently through your nose for 4 counts, hold your breath for 7 counts, exhale completely through your mouth making a whoosh sound for 8 counts. Repeat 3 times.
Materials: (Optional: paper pinwheel to visualize breath, guided audio playing quietly)

Station 2: Grounding Games

Objective: Reconnect with the present moment to reduce feelings of overwhelm.
Activity:
- 5-4-3-2-1 Senses: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste (or something positive you like about yourself).
- Body Scan: Sit comfortably. Notice where your body makes contact with the chair and the floor. Wiggle your toes, feel your feet on the ground. Slowly bring your awareness up through your legs, torso, arms, and head. Notice any tension and gently try to release it.
Materials: (Optional: textured objects like a smooth stone, soft fabric, or stress ball to hold)

Station 3: Movement Mellow-Out

Objective: Release physical tension and shift your energy.
Activity:
- Gentle Stretching: Slowly roll your shoulders forward and backward. Gently tilt your head side to side. Do a few gentle arm stretches. Shake out your hands and feet.
- Tension Release: Tense all the muscles in your body for 5 seconds, then completely relax them for 10 seconds. Notice the difference. Repeat a few times.
- Wall Push: Place your palms flat against a wall at shoulder height. Push against the wall as hard as you can for 10 seconds, then release. Notice the release of tension.
Materials: (Optional: small stress balls, simple stretching guide diagrams)

Journal

Which Strategies Fit Me? Your Personal Calm Toolkit

Instructions: After visiting the Regulation Strategy Stations, take a few minutes to reflect on what you tried. This journal will help you identify the best tools for your personal stress management toolkit.

1. What did you try? Describe at least two specific strategies you practiced at the stations.

2. Which strategy felt the most helpful or comfortable for you? Why?

3. Think about a specific situation at school where you might feel stressed (e.g., before a test, during a presentation, a disagreement with a friend). How could you use one of the strategies you learned today in that situation?

4. What is one new thing you learned about your own stress response or how to manage it today?

Cool Down

Exit Ticket: My Go-To Strategy

Instructions: Before you leave, please complete this quick exit ticket. Your response will help you remember one practical strategy you can use to manage stress.

What is one stress regulation strategy you learned or practiced today that you are most likely to use in the future?
Briefly explain why you chose this strategy.
When might you try using this strategy?

Thank you for exploring strategies to support your well-being!