Welcome students. Introduce yourself and the session title. Explain that we’ll follow Alex’s journey through exam stress to learn self-regulation tools.

Outline today’s flow: meet Alex, practice breathing, journaling & self-talk, mindfulness, sharing, reflection, and take-home commitment.

Highlight Alex’s pressures: looming exams, self-doubt, and performance fears. Emphasize how calm supports focus and resilience.

Explain how the 4-7-8 breathing technique engages the relaxation response for Alex and students.

Lead three cycles, counting aloud or using a timer. Prompt students to notice shifts in tension or mental clarity.

Introduce the dual journaling + affirmation segment. Show how to use both sheets.

Read each prompt; encourage students to connect prompts to Alex’s experience and their own.

Guide the class through a brief body scan. Maintain silence between cues to deepen awareness.

Combine sharing and reflection: each student voices an affirmation and reflects on its impact.

Encourage commitment: one technique + two affirmations daily. Remind students these tools are always available.