Mindfulness Breathing: Anchor Yourself

Objective: To learn and practice a simple mindfulness breathing technique to reduce immediate stress and improve focus.

Time: 5-7 minutes

Materials: None needed (optional: comfortable seating)

Instructions:

1. Find a Comfortable Position (1 minute):

   • Ask students to sit upright in their chairs, with their feet flat on the floor if possible.
   • Encourage them to gently rest their hands in their laps or on their desks.
   • Invite them to either gently close their eyes or soften their gaze towards the floor in front of them.

2. Focus on Your Breath (3-4 minutes):

   • Instruct students to bring their attention to their breath, noticing the natural rhythm of inhaling and exhaling.
   • Tell them to observe where they feel the breath most prominently—in their belly, chest, or nostrils.
   • Guide them through a 4-4-6 breathing pattern: "Breathe in slowly through your nose for a count of four... hold your breath gently for a count of four... and slowly exhale through your mouth for a count of six."
   • Repeat this pattern 3-5 times. Remind them that if their mind wanders, it's okay; just gently bring their attention back to their breath.

3. Return to the Room (1 minute):

   • After the breathing exercise, instruct students to gradually bring their awareness back to the room.
   • Ask them to notice any sounds, smells, or sensations in their body.
   • When they are ready, they can slowly open their eyes.

Discussion Questions (After Activity):

• How did that feel? Did you notice any changes in your body or mind?
• When do you think you could use this breathing technique?
• Was it easy or difficult to keep your focus on your breath? What did you notice?

Study Smart Worksheet: Your Path to Less Stress

Objective: To help you plan your study time using effective strategies that reduce anxiety and improve learning.

Part 1: Break it Down! (Breaking Down Tasks)

Think about an upcoming test or large assignment that makes you feel anxious. How can you break it into smaller, more manageable parts?

My Big Task/Test: ___________________________________________________________________________

Smaller Steps/Topics:

Part 2: Active Recall & Spaced Repetition (Testing Yourself)

Choose one of your smaller steps/topics from Part 1. How can you use active recall and spaced repetition to study it effectively?

Chosen Topic: ___________________________________________________________________________

Active Recall Strategy (e.g., flashcards, practice questions, explaining to someone):

Spaced Repetition Plan (When will you review this topic?):

• Today:
  
• Tomorrow:
  
• In 3 days:
  
• Before the test:
  

Part 3: Teach It! (Explaining Concepts)

Pick another topic you need to study. Briefly explain it below as if you were teaching it to a friend or a family member. What are the key points you would highlight?

Chosen Topic: ___________________________________________________________________________

My Explanation:

Part 4: Confidence Booster (Reflection)

How does planning your study with these strategies make you feel compared to just thinking about the big task? Explain your thoughts.

My Anxiety Journal: Reflecting on My Toolkit

Objective: To provide a space for personal reflection on academic anxiety, the strategies learned, and their effectiveness.

Prompt 1: My Anxiety Triggers

What specific situations, subjects, or deadlines tend to trigger your academic anxiety the most? Describe how these situations make you feel, both physically and emotionally.

Prompt 2: Trying Out My Toolkit

Think about the relaxation techniques (like mindfulness breathing), effective study methods, and cognitive reframing we discussed. Which one do you feel most drawn to trying first? Describe how you plan to use it this week and in what specific situation.

Prompt 3: Reframing My Thoughts

Write down one negative thought you often have about your academic abilities or an upcoming challenge. Then, try to reframe it into a more positive or realistic thought. Explain why the reframed thought is more helpful.

• Original Negative Thought:
  
• Reframed Thought:
  
  
  
  
  
  

Prompt 4: My Support System

Who are the people (friends, family, teachers) you can talk to when you feel overwhelmed by academic anxiety? How can they support you, and what would you say to them if you needed help?

Prompt 5: Looking Ahead

Imagine yourself a month from now, successfully using your academic anxiety toolkit. What does that look like? How do you feel? What small steps can you take this week to get closer to that feeling?