Welcome everyone to Calm Quest! Today we’ll set our group norms for a safe, respectful space as we learn about anxiety together. Script: - “Hello! I’m excited to start Calm Quest with you. Over the next 8 weeks, we’ll explore what anxiety feels like, learn coping skills, and support each other.” - “First, let’s establish some group norms so we all feel safe to share. What rules should we have? Maybe confidentiality, respect, and active listening.” - Record student contributions on the board under “Group Norms.”

Introduce the icebreaker using visual cues. Script: - “We’re going to use these Feeling Faces to think about how our bodies react when we feel anxious or worried.” - “On the board you see different faces. Choose one that shows how you’ve felt when you were nervous or worried.” - “Turn to a partner and share what situations made you feel that way and what sensations you noticed in your body or mind.” - After pairs share, invite a few volunteers to describe their face and experience.

Guide a class brainstorm. Script: - “So what is anxiety? Let’s brainstorm definitions and examples.” - List student responses on the board under "Definition of Anxiety." - “Now let’s talk about signs of anxiety. What might happen in our bodies? (e.g., racing heart, sweaty palms.)” - “What happens in our minds? (e.g., racing thoughts, excessive worry.)” - Reinforce key points on this slide.

Explain how to play Anxiety Bingo. Script: - “Now let’s play Anxiety Bingo. Each square describes a symptom or situation related to anxiety.” - “If you’ve experienced it, mark the square. First to get five in a row shouts ‘Bingo!’” - “When you win, share one square you marked and what that experience felt like.” - After the winner shares, ask the group: “What patterns did you notice in common anxiety experiences?”

Welcome back to Calm Quest! Let's recap our last session and dive into deep breathing. Script: - “Welcome everyone! Last time, we explored anxiety signs through Bingo. How did that feel?” - “Today we'll learn a powerful tool—diaphragmatic breathing—to help calm our bodies and minds.”

Introduce the concept of deep breathing and its benefits. Script: - “Deep breathing, also called diaphragmatic breathing, helps activate our relaxation response.” - “Let’s break down what it means and why it works.”

Demonstrate the technique step-by-step. Script: - “Place one hand on your chest and one on your belly.” - “When you inhale, only your belly hand should rise. Exhale slowly and feel your belly fall.” - “Let’s practice together for 2–3 breaths.”

Lead the class through square breathing. Script: - “We’re going to use square breathing: inhale 4, hold 4, exhale 4, hold 4.” - “I will count—follow along together.”

Explain and launch the Breathing Beat Game. Script: - “Now let’s play the Breathing Beat Game to explore different breathing paces.” - “Each card shows a breathing rate. Follow your card for 30 seconds, then rotate.”

Facilitate reflection and real-world application. Script: - “When might you use deep breathing in your everyday life?” - “What challenges could come up and how would you overcome them?” - “Choose one scenario to practice this week.”

Welcome back to Calm Quest! Today we’ll learn Progressive Muscle Relaxation to help release tension. Script: - “Hello everyone! Last week, we practiced deep breathing to calm our bodies. How did that feel?” - “Today we’re going to focus on Progressive Muscle Relaxation, a way to notice and release tension in our muscles.”

Introduce the concept and benefits of PMR. Script: - “Progressive Muscle Relaxation, or PMR, is a technique where we tense specific muscle groups and then release them.” - “By doing this, we learn to notice tension and let it go, which can help reduce feelings of anxiety.”

Explain the basic tension-release steps. Script: - “For each muscle group, we’ll inhale, tense for about 5 seconds, then exhale and fully release.” - “Notice the difference between tension and relaxation.”

Guide students through each muscle group using slide cues. Script: - “Let’s begin with our fists. Clench your hands tightly as you inhale… hold… now exhale and let go.” - “Next, move to forearms and arms, then shoulders and neck, face and jaw, and finally legs and feet.”

Introduce the Tension Tap Game and instructions. Script: - “Now we’ll play the Tension Tap Game to practice quick tension release.” - “Each of you draws a card naming a muscle group, tense & release once, then tap someone to pass the turn.” - “Keep it moving for 2–3 minutes, then we’ll debrief.”

Facilitate reflection and link to real-life use. Script: - “When might you use PMR in daily life? Before a test, at bedtime?” - “What challenges might you face and how could you overcome them?” - “Choose one situation to practice this week.”

Welcome back to Calm Quest! Today we’ll focus on how our thoughts can influence anxiety and learn to challenge negative thinking. Script: - “Last session we practiced releasing physical tension. How did that work for you?” - “Now we’re going to look at our thoughts and how reframing them can reduce anxiety.”

Define cognitive reframing and its purpose. Script: - “Cognitive Reframing means identifying unhelpful thoughts and changing them to more balanced ones.” - “By doing this, we can reduce worry and increase confidence.”

Introduce common thinking traps. Script: - “Sometimes our minds use shortcuts that make us think in unhelpful ways. Let’s look at some common cognitive distortions.”

Model how to reframe a thought. Script: - “Here’s an example negative thought and a balanced reframe.” - “See how shifting wording can change our feelings.”

Explain the Thought Swap Game. Script: - “We’ll practice reframing through an interactive game. Follow the steps on the slide.”

Encourage application to real life. Script: - “When could you use cognitive reframing this week?” - “What might get in the way, and how will you handle it?”

Welcome back to Calm Quest! Today we'll learn a quick grounding tool using our five senses to calm anxiety. Script: - “Hi everyone! Last time, we practiced reframing our thoughts. How did that feel?” - “Today, we'll shift our attention to the present moment using sensory grounding, also called the 5-4-3-2-1 technique.”

Introduce the concept and benefits of sensory grounding. Script: - “Sensory grounding helps interrupt anxious thoughts by anchoring us in the here and now.” - “We’ll use five steps—each focusing on a different sense—to bring our attention back to our surroundings.”

Guide students through each sensory step slowly. Script: - “Let’s do this together. First, look around and name five different objects.” - “Now, focus on four textures you can touch.” - Continue through hearing, smelling, and tasting/feeling steps, pausing between each.

Explain the Mindful I Spy Game to reinforce grounding skills. Script: - “Now we’ll practice with our game cards. Each card has a sensory prompt.” - “Silently find something in the room that matches your prompt, then share when I call on you.”

Facilitate reflection and link to real-world use. Script: - “How did focusing on each sense feel? Which step was easiest or hardest?” - “When might you use this grounding technique outside our session?”

Welcome back to Calm Quest! Today we’ll explore guided imagery as a calming tool using our imagination. Script: - “Hi everyone—great to see you again! Last week, we learned sensory grounding. How did that work for you?” - “Now we’ll use our mind’s eye to create peaceful scenes and practice guided imagery.”

Define guided imagery and explain why it works. Script: - “Guided imagery involves mentally picturing a calming scene using all your senses.” - “When we imagine positive places, our body’s relaxation response activates and anxiety decreases.”

Outline the basic steps for using guided imagery on your own. Script: - “First, find a comfortable position and close your eyes.” - “Take a few slow, deep breaths to settle in.” - “Then imagine a detailed scene—notice what you see, hear, smell, touch, and taste.” - “Stay there for a few minutes, then gently return your focus back to the room.”

Lead the class through a 5-minute guided visualization. Script: - “Let’s close our eyes now and begin. Take a deep breath in…and out.” - “Imagine you’re walking along a sunlit forest path. What do you see? The tall trees, soft moss underfoot.” - “Listen for birdsong and rustling leaves…” - “Feel the gentle breeze on your skin and smell the fresh pine.” - “Stay here for a few breaths, then open your eyes when you’re ready.”

Explain and launch the Imagery Journey Game. Script: - “We’ll now practice varied imagery prompts in small rounds.” - “Follow the instructions on the slide and use the game cards to guide your visualization.”

Facilitate reflection and real-world application. Script: - “Which scene felt most calming and why?” - “When might you use guided imagery outside our sessions—before a test or during a stressful moment?”