My Calm Down Plan Worksheet

This worksheet is designed to help you create a personalized plan to calm down when you feel test anxiety. Write your answers in the spaces provided.

1. Identify Your Triggers

Think about what specifically makes you feel anxious during tests. List any moments, thoughts, or situations that seem to trigger your anxiety.

Your triggers:

2. Choose Calming Techniques

Review different calming strategies, such as deep breathing, visualization, or taking a short break. Write down at least two techniques that you think will help you relax.

Technique 1:

Technique 2:

Additional Technique (if any):

3. Set Practical Goals for Practice

Describe how you plan to practice these techniques. Consider when and where you can use them to manage your anxiety effectively.

Your plan for practice:

Remember, this is your personal plan. Make it clear, simple, and something you can follow during test times. Feel free to add any other ideas that might help you calm down.

Good luck, and take your time filling this out!

Guided Relaxation Exercise

This activity offers a step-by-step guide for a short relaxation exercise that will help you practice calming techniques. Follow the instructions carefully and take your time to engage with each step.

Instructions:

1. Find a Comfortable Spot: Sit in a comfortable chair or lie down, ensuring that you are in a quiet space where you won't be disturbed for the next few minutes.
   
   
   

2. Deep Breathing:

   • Close your eyes and take a deep breath in through your nose, counting slowly to 4.
     
   • Hold your breath for a count of 4.
     
   • Exhale slowly through your mouth for a count of 4.
     
   • Repeat this deep breathing cycle 4-6 times. Allow each exhale to help you feel more relaxed.
     
     
     

3. Visualization:

   • Imagine a calm and peaceful place. It could be a beach, a forest, or any place that makes you feel relaxed and safe.
     
   • Visualize the details of this place: the colors, sounds, and smells. Picture yourself enjoying this quiet and comforting environment.
     
     
     

4. Body Scan:

   • Slowly bring your attention to different parts of your body, starting with your toes and moving up to your head.
     
   • As you focus on each body part, consciously relax that area. Notice any tension and imagine it melting away.
     
     
     

5. Return to the Present:

   • When you're ready, gently bring your focus back to the room.
     
   • Take a few more deep breaths, slowly open your eyes, and notice how you feel. Remember that you can use this exercise anytime you feel anxious.
     
     
     

Reflection:

After completing the exercise, spend a moment writing down or thinking about your experience. Did you feel more relaxed? Were there any parts of the exercise that were particularly helpful?

Your thoughts:

Remember: Regular practice can make these techniques even more effective over time. Use this guide whenever you need a break from anxiety!