Lesson Plan
Your Personalized Anxiety Go-To Plan
Students will be able to create a personalized anxiety plan that includes at least one physical and one cognitive strategy.
Learning to manage anxiety is a crucial life skill. This lesson helps students build a personal toolkit, promoting self-awareness and empowering them to take control of their emotional well-being.
Audience
7th Grade Students
Time
45 Minutes
Approach
Interactive review, individual planning, and peer sharing.
Materials
Smartboard or Projector, Your Anxiety Toolbox Slide Deck, “My Anxiety Go-To Plan” Worksheet, “Coping Skills Fortune Teller” Game, and Pens/Pencils
Prep
Teacher Preparation
15 Minutes
- Review the Your Personalized Anxiety Go-To Plan Lesson Plan and all linked materials to familiarize yourself with the content and flow.
- Ensure projector or smartboard is set up for the Your Anxiety Toolbox Slide Deck.
- Print enough copies of the “My Anxiety Go-To Plan” Worksheet for each student.
- Prepare materials for the “Coping Skills Fortune Teller” Game (if using as an optional activity or for early finishers).
Step 1
Warm-Up: Review of All Learned Strategies
10 Minutes
Introduction (2 minutes)
- Begin by welcoming students and briefly introducing the day's lesson: creating a personalized anxiety go-to plan.
- Ask students to recall some of the coping strategies for anxiety they've learned in previous sessions (e.g., deep breathing, positive self-talk, exercise, talking to a trusted adult). Write their suggestions on the board.
### "What's in Your Toolbox?" Activity (8 minutes)
- Display Slide 1: Welcome! What's in Your Toolbox? of the Your Anxiety Toolbox Slide Deck.
- Lead a quick class discussion or have students do a think-pair-share about a coping strategy they have found helpful, even for small stresses.
- Teacher Note: Encourage a variety of responses, both physical (e.g., taking a walk) and cognitive (e.g., changing negative thoughts). This helps to activate prior knowledge and prepare them for building their own plan. Refer to Your Anxiety Toolbox Slide Deck for visual aids.
Step 2
Creating a Personal Anxiety Plan
15 Minutes
Introduction to the Worksheet (3 minutes)
- Distribute the “My Anxiety Go-To Plan” Worksheet to each student.
- Display Slide 2: Building Your Go-To Plan and explain the purpose of the worksheet: to create a personalized plan they can use when feeling anxious.
- Emphasize that this is their plan and should reflect what works best for them.
### Individual Planning Time (12 minutes)
- Guide students through the worksheet sections, encouraging them to think about different scenarios and appropriate strategies.
- Display Slide 3: Physical Strategies and review examples of physical coping strategies (e.g., deep breathing, stretching, going for a walk, splashing cold water on face). Encourage students to include at least one.
- Display Slide 4: Cognitive Strategies and review examples of cognitive coping strategies (e.g., positive affirmations, challenging negative thoughts, distraction techniques, mindfulness). Encourage students to include at least one.
- Circulate around the room, offering support, answering questions, and providing suggestions as needed.
- Teacher Note: Remind students to be specific about their strategies (e.g., instead of just "breathing," encourage "4-7-8 breathing"). Refer to Your Anxiety Toolbox Slide Deck for more examples and prompts.
Step 3
Sharing and Reflection
10 Minutes
Partner Share (7 minutes)
- Display Slide 5: Share & Reflect.
- Instruct students to turn to a partner and share one strategy from their plan that they feel confident about using.
- Encourage partners to listen actively and offer positive encouragement.
- Teacher Note: Remind students that they only need to share what they are comfortable with. The goal is to build confidence and normalize talking about coping strategies.
### Group Celebration and Closing (3 minutes)
- Display Slide 6: You've Got This!.
- Bring the class back together and ask a few students to briefly share a strategy they heard from their partner that they found interesting or might try.
- Reiterate the importance of having a personalized plan and practicing these strategies.
- End with a positive and empowering message about their ability to manage anxiety and the importance of seeking help when needed. Remind them that their plan can evolve and change as they grow.
use Lenny to create lessons.
No credit card needed
Slide Deck
Welcome! What's in Your Toolbox?
Today, we're building your personal anxiety go-to plan!
What are some ways we already cope with stress or anxiety?
- Think about strategies you've learned or used before.
- Share with a partner or the class!
Welcome students and set a positive tone. Ask students to share out loud or with a partner some anxiety coping strategies they already know. This helps activate prior knowledge and builds a foundation for the personalized plan.
Building Your Go-To Plan
It's time to create your personalized anxiety plan!
We'll use the "My Anxiety Go-To Plan" Worksheet to:
- Identify common anxiety triggers.
- Choose effective coping strategies.
- Build a toolkit just for YOU!
Remember: This is your plan, designed to help you when you need it most.
Introduce the "My Anxiety Go-To Plan" worksheet. Explain that this is a personal document for them to use. Emphasize that there's no right or wrong answer, only what works for them.
Physical Strategies for Calm
What can your body do to help?
These strategies involve movement or engaging your senses.
- Deep Breathing: Belly breaths, 4-7-8 method.
- Movement: Go for a walk, stretch, dance.
- Sensory Input: Splash cold water on your face, hug a pet, listen to music.
- Relaxation: Progressive muscle relaxation.
Which physical strategies will you add to your plan?
Review physical strategies. Give examples and encourage students to think about what feels calming or energizing for them. Remind them to include at least one physical strategy in their plan.
Cognitive Strategies for Focus
What can your mind do to help?
These strategies involve changing your thoughts or redirecting your attention.
- Positive Self-Talk: "I can do this," "It's okay to feel this way."
- Challenging Thoughts: Ask, "Is this thought 100% true?" "What's another way to look at this?"
- Mindfulness: Focus on your senses (sight, sound, smell, touch, taste) in the present moment.
- Distraction: Read a book, do a puzzle, draw.
Which cognitive strategies will you add to your plan?
Review cognitive strategies. Explain how changing thoughts can change feelings. Provide examples and encourage students to include at least one cognitive strategy in their plan.
Share & Reflect
Time to share one strategy!
Turn to a partner and share:
- One strategy from your personalized plan that you feel confident about using.
- Explain why you chose it or how it helps you.
Listen to your partner and offer encouragement!
Facilitate a partner sharing activity. Emphasize that students only need to share what they are comfortable with. The goal is to build confidence and normalize discussing coping mechanisms.
You've Got This!
You've built an amazing tool!
- Practice makes perfect: The more you use your strategies, the easier they become.
- It's okay to ask for help: Talk to a trusted adult if you need support.
- Your plan is unique: It's designed specifically for YOU, and it can grow and change with you!
You now have a powerful tool to manage your anxiety!
Bring the class back together for a brief wrap-up. Ask for volunteers to share a strategy they heard from a partner. Reinforce the main objective and empower students.
Worksheet
My Anxiety Go-To Plan
Sometimes our brains and bodies get a little overwhelmed. This worksheet will help you create your own personal plan for when anxiety strikes. This is your toolbox, filled with strategies that work for YOU!
Part 1: My Anxiety Triggers
What are some situations or things that tend to make you feel anxious? (e.g., tests, public speaking, social situations, certain thoughts, feeling unprepared)
Part 2: My Go-To Strategies
These are things you can do or think to help yourself feel calmer when anxiety shows up. Make sure to include at least one physical strategy and one cognitive (thinking) strategy.
Physical Strategies (What can my body do?)
Examples: Deep breathing, stretching, taking a walk, splashing cold water on my face, hugging a pet, listening to calming music.
- Strategy:
How it helps me: - Strategy:
How it helps me:
Cognitive Strategies (What can my mind do?)
Examples: Positive self-talk, challenging negative thoughts, mindfulness, counting, imagining a calm place, distracting myself with a puzzle.
- Strategy:
How it helps me: - Strategy:
How it helps me:
Part 3: My Support System
Who are the trusted adults I can talk to when I feel anxious or need extra help?
Examples: Parent/guardian, teacher, counselor, coach, aunt/uncle.
Part 4: My Personalized Anxiety Go-To Plan Summary
When I feel anxious because of (mention a trigger from Part 1), I will use the following steps:
- Recognize: I will notice the signs of anxiety (e.g., fast heartbeat, worried thoughts).
- Act: I will try my physical strategy:
- Think: I will try my cognitive strategy:
- Connect: If I still need help, I will reach out to:
I will remember that I am strong and capable, and I have tools to help myself!
Game
"Coping Skills Fortune Teller" Game
This game is a fun way to explore and practice different coping skills for anxiety! You will create a paper fortune teller (also known as a cootie catcher) with various strategies.
Materials Needed
- One piece of square paper per student
- Pens or markers
Instructions for Creating Your Fortune Teller
- Fold into a square: Start with a square piece of paper. If you have a rectangular piece, fold one corner to the opposite edge to make a triangle, then cut off the excess rectangle to create a perfect square.
- Fold corners to center: Lay your square paper flat. Fold each of the four corners into the center of the square. It should now look like a smaller square.
- Flip it over: Turn the paper over to the other side.
- Fold corners to center again: Once again, fold each of the four new corners into the center. You will now have an even smaller square.
- Fold in half (both ways): Fold the entire square in half horizontally, crease well, then unfold. Then, fold it in half vertically, and crease well.
- Open and play: Slide your fingers into the four pockets on the underside of the fortune teller. Pinch the corners so the points are up, and you can open and close the fortune teller.
How to Fill Your Fortune Teller
-
Outer Flaps (Colors/Numbers): On the four outer flaps, write a different color on each (e.g., Red, Blue, Green, Yellow) OR write four different numbers (e.g., 1, 2, 3, 4).
-
Inner Flaps (Numbers): When you open the outer flaps, there are eight triangles underneath. On each of these eight triangles, write a different number (e.g., 1, 2, 3, 4, 5, 6, 7, 8).
-
Inside "Fortunes" (Coping Skills): When you lift one of the numbered inner flaps, write a different coping skill underneath. Try to include a mix of physical and cognitive strategies!
- Examples of Coping Skills to use:
- Take 3 deep breaths.
- Count 5 things you can see.
- Do 10 jumping jacks.
- Think of a happy memory.
- Splash cold water on your face.
- Talk to a trusted adult.
- Write down your feelings.
- Stretch your arms to the sky.
- Say a positive affirmation:
- Examples of Coping Skills to use: