Worry Backpack Lesson Plan Facilitator Field Guide
Lesson: Unpacking the Worry Backpack
Duration
25 Minutes
Learning Objective
Students will articulate at least two specific anxieties about their family transition (divorce) and categorize them as either within or outside of their control.
Key Concepts
• Anxiety & Worry
• Locus of Control
• Grounding (5-4-3-2-1)
• Externalization
05
Check-In & Review
Establish safety and review the metaphor of the "journey."
Facilitator Script
"Every big life change is like a long hike. Divorce is one of those unexpected detours. We've talked about how this journey feels different for everyone, but today we’re looking at what we carry with us. Everyone has a 'worry backpack.' Sometimes it feels light; other days, it’s so heavy we can barely move. Let's look inside yours."
05
Anxiety 101: The Heavy Rocks
Defining anxiety as a natural response to uncertainty.
Talking Point: Anxiety is the brain's way of trying to protect us from "what ifs."Divorce Connection: Changes in housing, schedules, and holidays create massive "what ifs."Activity Prep: Hand out the Worry Backpack Worksheet.
05
Activity: What's In Your Pack?
Externalizing worries onto the page.
Have students write down specific worries inside the backpack graphic. Prompt: "Don't just write 'divorce.' Write the specific rock. Is it 'Where will I sleep on Tuesdays?' or 'Who will take me to soccer practice?'"
05
Sorting: Can I Move This Rock?
Categorizing worries using the Control Sorting Mat.
Within My Control
• My reaction to news
• How I spend my time
• Asking for help
Outside My Control
• Parents' decisions
• Legal outcomes
• The past
05
Lightening the Load: Grounding
The 5-4-3-2-1 Technique.
When we realize a worry is "outside our control," we need to come back to the present moment. Lead the group through: 5 things you see, 4 things you can touch, 3 things you hear, 2 things you can smell, 1 thing you can taste.
Navigation Tips for Facilitators
Resistance
If a student says "I don't have any worries," don't push. Suggest they imagine what a hypothetical peer might feel, or use a "common worries" list to help them check items off.
Overwhelmed
If a student starts crying or becomes dysregulated, move immediately to the grounding technique or allow them to take a "scout's break" (a quiet walk or water break).
Worry Backpack Worksheet My Worry Backpack
Unpacking the heavy stuff on the journey.
Name:
Date:
Instructions
Worries are like heavy rocks we carry in our backpacks. Sometimes we don't realize how much weight we're lugging around. Inside the backpack below, write or draw the specific "rocks" (worries) you're carrying right now about the changes in your family.
Which of these "rocks" feels the heaviest today? Why?
Control Sorting Mat Control Sorting Mat
Sorting the rocks in your pack.
Name:
Date:
Take the worries you identified in your "Worry Backpack" and sort them here. Some rocks are things we can actually move or change, while others are just part of the landscape that we have to learn to walk around.
Within My Control
Things I can take action on.
Outside My Control
Things I need to accept and move past.
The 5-4-3-2-1 Grounding Reset
When you encounter a worry you can't control, use this technique to come back to the "now."
5
Things you see
4
Things you feel
3
Things you hear
2
Things you smell
1
Thing you taste
Worry Backpack Script Facilitator Script
Unpacking the Worry Backpack • Grade 8
Total Time
25 MIN
Read Aloud
Instructional Cue
Timing
1. Welcome & The Journey Metaphor
0-5 MIN
"Welcome back, everyone. Last time we talked about how divorce or big family changes can feel like being sent on a hike you didn't pack for. It’s an unexpected detour. Today, we’re going to talk about the 'gear' we carry. Not the sleeping bags or water bottles, but the mental weight. Everyone in this room—including me—carries a 'worry backpack.' Some days it’s light and easy to carry. Other days, it feels like it’s filled with lead bricks."
Pause for a moment. Look around the room to gauge the energy levels of the students. Ensure everyone is settled before moving to the definition.
"Before we look inside those packs, let's define what we’re talking about. When we say 'worry' or 'anxiety,' we’re talking about our brain's way of trying to protect us from 'what ifs.' It’s like an alarm system that’s a little too sensitive. For students dealing with divorce, those 'what ifs' usually center around home, money, and who is going to be where."
2. Activity: Identifying the Rocks
5-15 MIN
Hand out the Worry Backpack Worksheet to each student.
"I’m handing out a worksheet with a backpack on it. I want you to take the next five minutes to 'unpack.' Think about the specific rocks you’re carrying right now. Don't just write 'my parents.' Be specific. Is it 'Who will help me with my math homework?' Is it 'Will my dog be okay moving between houses?' Write these down inside the backpack. No one is going to read this but you unless you choose to share."
Play some low-volume, calm instrumental music while students write. Circulate the room quietly. If a student is stuck, whisper: "Think about next Tuesday. What's one thing you're unsure about?"
3. Sorting: Control vs. Chaos
15-20 MIN
Hand out the Control Sorting Mat .
"Now, look at those rocks. We’re going to sort them using this mat. On the left side, we have things 'Within My Control.' These are rocks we can actually do something about—like how we treat our siblings or asking a teacher for an extension. On the right, we have things 'Outside My Control.' These are the heavy boulders—like whether your parents get along or what the judge decides. Go ahead and sort at least two of your worries into these categories."
4. Grounding: The 5-4-3-2-1 Reset
20-25 MIN
"When we see a worry that is 'Outside My Control,' our brain often stays stuck on it. It’s like trying to move a mountain with a shovel. It’s exhausting. When that happens, we need to bring ourselves back to the trail we’re actually on. Let's practice a technique called 5-4-3-2-1. You can see it at the bottom of your mat."
