1. Warm-Up: Calm Your Mind
Let’s practice a quick grounding or breathing exercise.
- Take a slow breath in for 4 seconds
- Hold for 4 seconds
- Breathe out slowly for 4 seconds
- Hold again for 4 seconds
Repeat this a few times.
OR
Try the 5–4–3–2–1 technique:
- 5️⃣ things you see
- 4️⃣ things you can touch
- 3️⃣ things you can hear
- 2️⃣ things you can smell
- 1️⃣ thing you can taste or are grateful for
How do you feel after this activity?
2. Activity: Stress Scenarios
In your group, read your scenario card carefully.
Your job:
- Identify the emotions someone might feel in this situation.
- Brainstorm at least two healthy coping strategies that could help.
| Scenario | Emotions someone might feel | Helpful strategies |
|---|---|---|
| ______________________________________ | ________________________________ | 1. __________________________ |
| 2. __________________________ |
Examples of strategies: deep breathing, positive self-talk 💬, talking to someone you trust, taking a break, journaling, walking away.
3. Role Play Practice
Pick one coping strategy and do a short (1–2 min) skit to show how to use it.
Tips for your skit:
- Show the problem clearly.
- Show the strategy in action.
- Keep it kind and respectful.
Strategy we are acting out: ___________________________________________
4. Reflection
Think about the strategies you learned today.
One strategy I want to try the next time I feel stressed is…
Why I think this will help me:
Takeaway Message
“Big feelings are normal. What matters is how we choose to handle them.”
Unleashed Learning Gateway 