🧠 Part 1: Understanding Stress

1. What is stress? Circle the best definition:

A feeling that only happens during exams

The body's reaction to demands or pressures

Something that only affects adults

A type of illness

2. Check all the signs of stress that you might experience:

Increased heart rate

Feeling anxious or worried

Difficulty sleeping

Headaches

Feeling overwhelmed

Changes in appetite

Difficulty concentrating

3. List three common stressors that teenagers face:

🎯 Part 2: Personal Stress Triggers

4. Think about a recent time when you felt stressed. Describe what happened:

5. What physical sensations did you notice in your body during that stressful moment?

6. What emotions did you feel?

7. Rate your personal stress triggers from 1 (not stressful) to 5 (very stressful):

Schoolwork and assignments: ____

Friendship problems: ____

Family expectations: ____

Social media pressure: ____

Public speaking or presentations: ____

Time management: ____

Physical appearance concerns: ____

🌬️ Part 3: Breathing Techniques

8. Box Breathing Exercise - Follow these steps and record your experience:

Instructions:

• Breathe in for 4 counts

• Hold for 4 counts

• Breathe out for 4 counts

• Hold for 4 counts

• Repeat 4 times

How did you feel before the breathing exercise?

How did you feel after the breathing exercise?

9. Draw a diagram showing the box breathing pattern (4-4-4-4):

🧘 Part 4: Mindfulness Practice

10. Complete this mindfulness reflection after your practice:

What did you notice about your breathing?

What thoughts came to your mind during the exercise?

Which part of your body felt most relaxed?

11. Match the mindfulness benefits with their descriptions:

1. Improved focus

2. Reduced anxiety

3. Better sleep

4. Emotional regulation

A. Helps you fall asleep more easily

B. Ability to manage strong emotions

C. Better concentration on tasks

D. Feeling calmer and less worried

⏰ Part 5: Time Management Strategies

12. You have an assignment due in one week. Break it down into smaller, manageable tasks:

Assignment topic: ________________________

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

13. Circle the most effective time management strategies:

Doing everything at the last minute

Using a planner or calendar

Breaking large tasks into smaller steps

Multitasking on several assignments at once

Setting realistic deadlines

💭 Part 6: Personal Reflection and Action Plan

14. Which stress management technique did you find most helpful today? Explain why:

15. How will managing stress help improve your mental wellbeing?

16. Create your personal stress management action plan. Choose three techniques you will use when feeling stressed:

Technique 1:

When I will use it:

Technique 2:

When I will use it:

Technique 3:

When I will use it:

17. Fill in the blanks to complete these stress management reminders:

When I feel stressed, I will take _______ deep breaths and remind myself that this feeling is _____________.

I can practice mindfulness by focusing on the _____________ moment and noticing my _____________ without judgement.

Breaking large tasks into _____________ steps makes them feel more _____________.

18. On a scale of 1-10, how confident do you feel about managing stress after today's lesson?

Circle your answer: 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Explain your rating:

Stress Management Techniques

Stress Management Techniques

🧠 Part 1: Understanding Stress

🎯 Part 2: Personal Stress Triggers

🌬️ Part 3: Breathing Techniques

🧘 Part 4: Mindfulness Practice

⏰ Part 5: Time Management Strategies

💭 Part 6: Personal Reflection and Action Plan

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