Learn practical, evidence-based strategies to manage stress and anxiety in everyday life. Identify triggers, notice bodily responses, and practice grounding techniques.
Expanded Structure:
20 min – Psychoeducation
Explain the stress response (fight, flight, freeze)
Anxiety cycle: trigger → reaction → rumination → stress
Ask participants to identify current stressors
40 min – Skills Practice
Breathing exercises (box breathing, 4-7-8)
Grounding exercises (5-4-3-2-1 technique, sensory check-in)
Cognitive reframing examples and short exercises
20 min – Group Discussion / Reflection
Share experiences of stress
Identify triggers and coping strategies
Partner reflection: “What helps me most?”
20 min – Guided Relaxation / Meditation
Progressive muscle relaxation or guided imagery
Mindfulness exercise: notice thoughts without judgment
20 min – Action Planning & Q&A
Participants create a 1-week stress relief plan
Q&A for troubleshooting common challenges
Handouts with daily stress tracking tools