Session 1 Reflection Sheet

Name: ____________________________ Date: _______________

1. Recall Anxiety-Producing Situations

List two recent situations in which you felt anxiety. For each, briefly describe what happened.

Situation 1:

Situation 2:

2. Coping Strategy Rating

For each coping strategy below, rate how often you used it (0 = not at all, 5 = always) and how effective it was (0 = not effective, 5 = very effective) in those situations.

3. Reflection on Barriers

What challenges or barriers did you encounter when trying these strategies? How might you overcome them next time?

4. Goal Setting for Next Session

Choose one coping strategy to focus on before our next meeting. Describe when and how you will practice it.

Keep this sheet to track your progress and share it during our next session.

Session 1 Word-for-Word Script

1. Ice-Breaker & “All About Me” (5 minutes)

Teacher: "Hi Isabella! I’m so happy to meet you. Everything we talk about is just between us and completely confidential. Before we dive into coping tools, I’d love to learn more about you. I’ve filled out my own ‘All About Me’ sheet to share a bit about myself—my favorite subjects, hobbies, and something I’m proud of. Now it’s your turn."
Hand Isabella the All About Me Worksheet.
Teacher: "Take a few minutes to fill in your favorites and a little about who you are. Feel free to share out loud if you’d like, or jot down your thoughts quietly—whatever feels best for you."
[Pause and offer gentle prompts if she hesitates, such as “What’s your favorite way to relax?” or “Tell me one thing you really enjoy doing.”]
 
 

2. Baseline Info Gathering & Reflection (10 minutes)

Teacher: "Thank you for sharing that, Isabella. I already feel like I know you better! Now, I’d like to understand what kinds of situations make you feel anxious right now and how you’ve been coping up to this point."

Teacher: "Can you tell me about a recent time when you noticed yourself feeling anxious—maybe in class, at lunch, or with friends? What happened and how did you feel?"
[Listen actively, nod, and note her description.]

Teacher: "Great. Let’s use this Session 1 Reflection Sheet to capture that. In Part 1, write down two situations you just described or any others you remember."
[Give Isabella time to write. Offer a reminder: “If you need another example, think about yesterday or after school.”]

Teacher: "Next, skip to Part 3 and write any challenges you experienced when trying to cope—like forgetting the steps or feeling awkward. We want to know what gets in the way so we can address it together."
[Pause, then ask: “What was the hardest part about using the strategies you tried?”]
 
 

3. Review Coping Strategies Overview (10 minutes)

Teacher: "Thank you for those honest reflections. Now let’s look at a few core strategies you can use. Here’s the Coping Strategies Overview Sheet. We’ll cover three techniques today."

1. Deep Breathing
   Teacher: "We inhale slowly through the nose for a count of four, then exhale through the mouth for a count of four. Watch me: Inhale… one, two, three, four… Exhale… one, two, three, four."
   [Invite Isabella: “Your turn—ready?”]
2. Grounding Exercise
   Teacher: "This is the 5-4-3-2-1 method. You name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste or imagine tasting. Let’s try it: What are five things you see in this room?"
   [Guide her through if needed.]
3. Positive Self-Talk
   Teacher: "Positive self-talk is catching a negative thought—like ‘I can’t do this’—and swapping it for an encouraging phrase—like ‘I can handle this one step at a time.’ If you felt anxious right now, what’s a helpful phrase you might say to yourself?"
   [Support and refine her response.]

Teacher: "Have you ever tried any of these before? What felt helpful, or what felt tricky?"
[Encourage her to share any past experiences.]
 
 

4. Wrap-Up & Goal Setting (5 minutes)

Teacher: "You did awesome work today. Looking at your reflection sheet, I noticed you mentioned [briefly name a barrier or strength]. That’s really important for us to know."

Teacher: "Now, let’s pick one strategy to practice before our next session. Which one sounds most doable—deep breathing, grounding, or positive self-talk—and when will you try it?"
[Help Isabella be specific: “Maybe you’ll use deep breathing before your next class starts.”]

Teacher: "Perfect. Keep this Reflection Sheet with you and jot one quick note about how it went when you use your chosen strategy. We’ll review it next time and build from there. Does that plan feel right?"
[Wait for confirmation.]

Teacher: "Thank you for sharing so openly today, Isabella. I’m excited to work together and support you along the way. I’ll see you next week!"

Materials to print:

• Session 1: All About Me Sheet
• Session 1 Reflection Sheet
• Coping Strategies Overview Sheet

Session 1: All About Me Sheet

Name: ________________________________ Date: __________________

1. My Favorites

• Favorite subject in school: ___________________________
  
  
  
• Favorite hobby or activity: ___________________________
  
  
  
• Favorite music / movie / book: _______________________
  
  
  

2. About Me

• Three words that describe me: 1. __________ 2. __________ 3. __________
  
  
• One thing I’m proud of: _______________________________
  
  
  
  

3. When I Feel Stressed or Anxious

• My body tells me (e.g., fast heartbeat, sweaty palms):
  
  
  
  
  
  
• My thoughts go to (e.g., “What if…?” or “I can’t…”):
  
  
  
  
  
  

4. My Supports & Strengths

• People I trust and can talk to at school or home:
  
  
  
  
  
  
• Something I’m good at (a skill, talent, or quality):
  
  
  
  
  
  

5. Goals for Our Sessions

• One thing I want to learn or get better at: _______________________________
  
  
  
  
• A question I have about managing stress or anxiety:
  
  
  
  
  
  

Keep this sheet to share as we get to know each other and plan your coping journey!

Session 2 Word-for-Word Script

1. Life Check-In (5 minutes)

Teacher: "Hi Isabella! It’s so good to see you again. Before we dive into today’s activities, I’d love to hear what’s on your mind. How have things been going at school, with friends, or at home this week?"
[Pause and listen actively. Nod and maintain eye contact.]
Teacher: "Thank you for sharing that. I hear that you’ve been feeling [reflect back a theme she shared]. We’ll keep that in mind as we practice today."

2. Feather Breathing Game (10 minutes)

Teacher: "Now let’s practice deep breathing in a fun way with our Calming Feather for Breathing Activity. Our goal is to keep the feather floating by breathing slowly and smoothly."

Teacher: "First, watch me. Inhale quietly through your nose for a count of four—one, two, three, four—then exhale gently through your mouth for a count of four—one, two, three, four."
[Demonstrate with the feather: inhale (lift), exhale (feather drifts).]

Teacher: "Great! Now it’s your turn. Ready? Inhale… one, two, three, four… Exhale… one, two, three, four."
[Start the Classroom Timer for 30 seconds and encourage her.]

Teacher: "Fantastic. Let’s do two more rounds. Notice how your breath feels and how the feather moves. If it drops, that’s okay—let’s try slowing our breath even more next time."

3. Grounding Scavenger Hunt (10 minutes)

Teacher: "Next up is a grounding scavenger hunt. I have our Grounding Scavenger Hunt Cards here. Each card has one step from the 5-4-3-2-1 grounding technique."

Teacher: "Shuffle the cards and pick five, one at a time. Read the card aloud and then complete what it asks—like naming five things you see or finding something you can touch. I’ll guide you through it. Ready?"
[Invite Isabella to draw the first card.]

Teacher: "Card one: ‘Name 5 things you see.’ Go ahead—what do you see around you?"
[Pause for her response. If stuck: “Try looking around the edges of the room for something interesting.”]

Teacher: "Great! Now card two: ‘Touch 4 different textures and name them.’ Tell me what you find."
[Continue through all five cards, offering prompts if needed.]

4. Reflection & Goal Setting (5 minutes)

Teacher: "You did amazing work today. Let’s reflect using the Session 2 Reflection Sheet."

Teacher: "On the sheet, rate from 0 to 5 how you felt using the Feather Breathing exercise and the Grounding Scavenger Hunt. Then write one note about what felt easy or what felt tricky."
[Give Isabella time to write, then ask: “What did you notice?”]

Teacher: "Now, which activity—feather breathing or grounding—would you like to practice before our next session? When might you use it? For example, you could do three feather breaths before lunch or draw a grounding card when you feel worried."
[Help her set a specific plan: “Tomorrow morning before class,” etc.]

Teacher: "Does that plan feel good to you? Perfect. Keep your reflection sheet with you and jot a quick note each time you practice so we can review it next week."

Teacher: "Thank you for sharing and for all your effort today, Isabella. I’m proud of how you tried these new strategies. I’ll see you next week!"

Materials to print:

• Calming Feather for Breathing Activity
• Grounding Scavenger Hunt Cards
• Session 2 Reflection Sheet

Session 2 Reflection Sheet

Name: _________________________ Date: ___________________

1. Activity Ratings

Rate from 0 (didn’t help) to 5 (helped a lot) how you felt using each activity:

2. Reflections: Easy & Tricky

For each activity, note what felt easy and what felt tricky.

Feather Breathing Game

What felt easy?

What felt tricky?

Grounding Scavenger Hunt

What felt easy?

What felt tricky?

3. Practice Plan

Which activity will you practice before our next session? When and how will you use it?

Keep this sheet to track your practice and bring it to our next session.

Session 3 Reflection Sheet

Name: _______________________ Date: _______________

1. Strategy Ratings

Rate from 0 (didn’t help) to 5 (helped a lot) how you felt using each strategy:

2. Reflections: Easy & Tricky

Progressive Muscle Relaxation

What felt easy?

What felt tricky?

Guided Visualization

What felt easy?

What felt tricky?

3. Practice Plan

Which strategy will you practice before our next session? When and how will you use it?

Keep this sheet to track your practice and bring it to our next session.

Session 3 Word-for-Word Script

1. Life Check-In & Review (5 minutes)

Teacher: "Hi Isabella! I’m really glad to see you again. Before we begin our new strategies, tell me how things went this week. How did practicing deep breathing or grounding feel when you tried them?"
[Pause and listen. Nod and reflect back: “So when you took those breaths before class, you noticed…”]

Teacher: "Thank you for sharing. I hear that [summarize her key insight]—we’ll keep that in mind as we explore today’s exercises."

2. Progressive Muscle Relaxation (10 minutes)

Teacher: "Now we’ll learn a new way to relax by tensing and releasing muscle groups, called Progressive Muscle Relaxation. Here’s the Progressive Muscle Relaxation Guide."

Teacher: "Please find a comfortable seated position or lie down if that feels better. We’ll start with our feet and work upward. I’ll guide you—and you can follow along silently."

Teacher (softly, paced):

• "Feet: Curl your toes tightly… hold for 5 seconds… and release. Notice how they feel loose."
• "Calves: Tighten your calf muscles… hold… and let go."
• "Thighs: Squeeze your thighs together… hold… release."
• "Abdomen: Pull in your belly tight… hold… release and breathe out."
• "Shoulders: Raise your shoulders to your ears… hold… drop them back down."
• "Hands: Clench your fists… hold… and then open your fingers wide."
• "Face: Scrunch your forehead and jaw… hold… relax your face."

[Use the Classroom Timer to keep each hold around 5–7 seconds. Speak calmly and allow gentle pauses.]

Teacher: "How does your body feel now compared to before?"
[Invite a brief response.]

3. Guided Visualization (10 minutes)

Teacher: "Next, let’s use our imagination to help our mind relax. You have the Visualization Guide Sheet to refer to later."

Teacher: "Please sit comfortably, close your eyes if you like, and take a slow breath in…and out. I’ll describe a peaceful place. As I speak, let your mind picture it and notice any details—colors, sounds, textures."

Teacher (softly):

• "Imagine you’re walking along a quiet beach. Feel the warm sand under your feet… hear gentle waves lapping at the shore… smell the salty air…"
• "You notice a seashell and pick it up. It’s smooth and cool… You pause to watch a small bird call out…"
• "Breathe in the calm… breathe out any tension."

[Continue for about 5 minutes, then gently prompt:]

Teacher: "When you’re ready, take two deep breaths and open your eyes."

Teacher: "What images or feelings came to you?"
[Listen and validate: “That sense of calm by the water sounds soothing.”]

4. Reflection & Goal Setting (5 minutes)

Teacher: "You did a great job exploring these new strategies. Let’s fill out the Session 3 Reflection Sheet."

Teacher: "First, rate how much Progressive Muscle Relaxation and Visualization helped you today, from 0 to 5. Then jot what felt easy and what felt tricky."
[Pause briefly for Isabella to write.]

Teacher: "Now, which strategy feels most helpful for you to practice before our next session? Where and when might you use it?"
[Guide her to set a specific plan, e.g., "Guided visualization before bedtime tonight."]

Teacher: "That sounds perfect. Keep your reflection sheet and write a quick note each time you try it. We’ll review together next time."

Teacher: "Thank you for your focus today, Isabella. I’m proud of how open you’ve been. I’ll see you next week!"

Materials to print:

• Progressive Muscle Relaxation Guide
• Visualization Guide Sheet
• Session 3 Reflection Sheet

Progressive Muscle Relaxation Guide

Use Progressive Muscle Relaxation (PMR) to help your body notice and release tension. Follow the steps below in a quiet, comfortable space. Move slowly and pay attention to how each area feels before and after.

1. Get Comfortable

• Sit or lie down in a relaxed position.
• Close your eyes if you like.
• Take a slow inhale… and exhale… to settle in.

2. Tense & Release Sequence

For each muscle group below:

1. Breathe in, tense the muscles tightly (hold for 5–7 seconds).
2. Breathe out, quickly release the tension.
3. Notice the difference as the muscles relax (pause 10–15 seconds).
4. Feet and Toes
5. Calves
6. Thighs
7. Abdomen
8. Chest and Back
9. Shoulders and Neck
10. Hands and Arms
11. Face and Jaw

3. Reflection

After completing the full sequence, answer below:

1. Which muscle group felt the most tension when you tensed it?
   
   
   
   
   
   
   
   
   
   
   
   
2. Which muscle group felt the most relaxed after releasing?
   
   
   
   
   
   
   
   
   
   
   
   
3. How do you notice your breath or body sensations change from start to finish?
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

4. Practice Plan

When and where will you practice PMR this week? Describe your plan.

Keep this guide handy and use it whenever you feel muscle tension or anxiety building.

Visualization Guide Sheet

Use guided visualization to calm your mind and transport yourself to a peaceful place. Follow the steps below in a quiet, comfortable setting.

1. Get Comfortable

• Sit or lie down in a relaxed position.
• Close your eyes if you like.
• Take a slow inhale… and exhale… to settle in.

2. Guided Imagery Steps

1. Choose a Scene: Imagine a place where you feel safe and calm (e.g., a beach, forest, garden, or cozy room).
2. Engage Your Senses: In your mind, notice:
   • What do you see? (colors, shapes, light)
     
     
     
   • What do you hear? (birds, waves, wind)
     
     
     
   • What do you smell? (salt air, flowers, pine)
     
     
     
   • What can you feel? (soft sand, cool breeze, warm sunlight)
     
     
     
   • What might you taste or imagine tasting? (mint, fresh air, fruit)
     
     
     
3. Stay in the Moment: Spend 3–5 minutes exploring this scene in your mind. If your thoughts wander, gently bring yourself back to the sensory details.

3. Reflection

1. Which sensory details did you notice most vividly?
   
   
   
   
   
   
2. What feelings or emotions arose during the visualization?
   
   
   
   
   
   
3. How did your breathing or body sensations change from before to after?
   
   
   
   
   
   
   
   
   
   

4. Practice Plan

When and where will you use visualization this week? Describe your plan below.

Keep this guide sheet handy. Use it whenever you need a mental break or feel anxiety building.

Positive Self-Talk Affirmation Cards

Print and cut along the dotted lines to create individual cards. Use these statements to challenge anxious thoughts and reinforce confidence.

“I can handle this one step at a time.”

“I’ve coped with hard things before and I can do it again.”

“I am capable of finding solutions.”

“My feelings are valid, and they will pass.”

“I deserve kindness—from myself and others.”

“I am stronger than my worries.”

“I choose calm over chaos.”

“I trust myself to make good decisions.”

“I am learning and growing every day.”

“I am in control of my breath and my mind.”

“I give myself permission to pause and reset.”

“My best effort is enough—right now.”

Keep these cards handy—pick one whenever you notice a negative thought and say it out loud or to yourself.

Session 5 Lesson Plan

Objective: Deepen cognitive restructuring by identifying unhelpful thought patterns and practicing a structured problem-solving process to manage anxiety triggers.

Why: Recognizing and challenging negative thoughts empowers Isabella to replace them with balanced, realistic thinking. Introducing a step-by-step problem-solving model gives her an active coping framework when anxiety arises.

Approach: Interactive teaching, guided examples, and role-play.

Audience: 12th Grade Individual Counseling

Time: 30 minutes

Materials:

• Thought Distortions Chart (printable)
• Problem-Solving Steps Worksheet (printable)
• Session 5 Reflection Sheet
• Comfortable Seating Area
• Classroom Timer

Prep (10 minutes):

• Print copies of the Thought Distortions Chart and the Problem-Solving Steps Worksheet.
• Review Isabella’s past reflections on triggers and strategies.
• Arrange a quiet spot for discussion and role-play.

Instructions:

1. Life Check-In & Review (5 min)
   • Ask Isabella what went well or was challenging since last time.
   • Review her Reflection Sheet: “How often did you practice visualization or self-talk?”
   • Note any themes to tie into today’s lesson.
2. Introduce Thought Distortions (10 min)
   • Distribute the Thought Distortions Chart.
   • Define 4–5 common distortions (e.g., All-or-Nothing Thinking, Catastrophizing, Mind Reading).
   • Work through one recent anxious situation together: identify any distortions in Isabella’s self-talk.
   • Model “Detect–Dispute–Replace”: detect the distortion, dispute it with evidence, replace it with a balanced thought.
3. Problem-Solving Steps (10 min)
   • Hand out the Problem-Solving Steps Worksheet, which outlines:
     1. Define the problem clearly.
     2. Brainstorm 3–5 possible solutions.
     3. Evaluate pros and cons of each.
     4. Choose one solution and plan steps.
     5. Review outcome after trying it.
   • Guide Isabella through a real or hypothetical scenario (e.g., test anxiety): complete each step on her worksheet.
   • Encourage her to use balanced self-talk from the previous activity when evaluating options.
4. Reflection & Goal Setting (5 min)
   • Give Isabella the Session 5 Reflection Sheet.
   • Ask her to rate how confident she feels using thought-challenging and problem-solving (0–5).
   • Have her note one “easy” aspect and one “tricky” aspect for each skill.
   • Collaboratively set a plan: “I will use Detect–Dispute–Replace on one anxious thought before bed each night.”
   • Remind her to track her practice on the reflection sheet.

Session 5 Reflection Sheet

Name: _______________________________ Date: _______________

1. Confidence Ratings

On a scale of 0 (not confident) to 5 (very confident), how do you feel using each skill?

2. Reflections: Easy & Tricky

Thought Distortions

What felt easy?






What felt tricky?

Problem-Solving Steps

What felt easy?






What felt tricky?

3. Practice Plan

Which skill will you practice this week? When and how will you do it?

Keep this sheet to track your practice and bring it to our next session.

Session 5 Word-for-Word Script

1. Life Check-In & Review (5 min)

Teacher: “Hi Isabella, welcome back! Tell me about your week—what went well, and what felt challenging?”
[Listen actively and reflect: “I hear you practiced visualization before bed—how did that feel?”]

2. Introduce Thought Distortions (10 min)

Teacher: “Today we’ll learn about thought distortions—patterns in our thinking that can make us feel more anxious. Here’s a Thought Distortions Chart.”
[Show Chart].

Teacher: “Let’s pick a situation when you felt worried—maybe before a test. What was the thought in your head?”
[Isabella responds].
Teacher: “Great. I notice that thought might be Catastrophizing—expecting the worst. We’ll Detect the distortion, Dispute it with evidence, and Replace it. What evidence do you have that you’ve prepared for tests before?”
[Guide her through each step].

3. Problem-Solving Steps (10 min)

Teacher: “Next, we’ll use a problem-solving model to tackle a stressor step by step. Here’s the worksheet.”
[Hand out Problem-Solving Steps Worksheet].

Teacher: “Our problem: feeling very anxious before presentations. Define it in one sentence.”
[Pause].
Teacher: “Now brainstorm at least three possible solutions—no judgment.”
[Record ideas].
Teacher: “Let’s look at pros and cons of each. Which seems most realistic?”
[Help pick one and plan details].

4. Reflection & Goal Setting (5 min)

Teacher: “You did excellent work today. Let’s fill out your Reflection Sheet.”
[Hand sheet].
Teacher: “Rate your confidence using each skill and note what felt easy or tricky. Then choose one skill and plan when you’ll use it this week.”
[Confirm plan].
Teacher: “I’m proud of your effort. Keep tracking, and we’ll review next time!”
 
 

Session 6 Lesson Plan

Objective: Strengthen self-advocacy and social support skills by mapping a trusted network and practicing help-seeking conversations.

Why: Having a clear support plan and knowing how to ask for help reduces feelings of isolation and empowers Isabella to use external resources when anxiety escalates.

Approach: Reflection mapping, guided role-play, and structured feedback.

Audience: 12th Grade Individual Counseling

Time: 30 minutes

Materials:

• Support Network Mapping Sheet (printable)
• Role-Play Prompt Cards (printable)
• Session 6 Reflection Sheet
• Comfortable Seating Area
• Classroom Timer

Prep (10 minutes):

• Print Support Network Map and Prompt Cards.
• Arrange chairs for role-play.
• Review Isabella’s past notes on people she trusts.

Instructions:

1. Life Check-In & Review (5 min)
   • Ask Isabella about her practice of thought-challenging and problem-solving.
   • Validate successes and address any hurdles.
2. Support Network Mapping (10 min)
   • Distribute the Support Network Mapping Sheet.
   • Invite Isabella to list people she trusts (family, friends, teachers, counselors).
   • For each person, note when and how she could reach out (e.g., “Text Ms. Lee when I feel overwhelmed in class”).
3. Help-Seeking Role-Play (10 min)
   • Use the Role-Play Prompt Cards. Each card describes a scenario (e.g., feeling anxious before a group project).
   • Isabella picks one card and practices asking her “support person” for help.
   • Role-play both parts—teacher models first, then Isabella practices. Offer feedback on clarity and assertiveness.
4. Reflection & Goal Setting (5 min)
   • Hand out the Session 6 Reflection Sheet.
   • Ask Isabella to rate comfort with mapping and role-play (0–5) and note any easy/tricky parts.
   • Plan a real help-seeking action this week (e.g., “Email my counselor on Wednesday at lunchtime”).
   • Remind her to record the outcome on her sheet.

Session 6 Reflection Sheet

Name: _______________________________ Date: _______________

1. Comfort Ratings

Rate from 0 (uncomfortable) to 5 (very comfortable) how you felt during:

2. Reflections: Easy & Tricky

Support Mapping

What felt easy?






What felt tricky?

Help-Seeking Role-Play

What felt easy?






What felt tricky?

3. Practice Plan

What help-seeking action will you try this week? When and how will you do it?

Keep this sheet to track your action and bring it to our next session.

Session 6 Word-for-Word Script

1. Life Check-In & Review (5 min)

Teacher: “Welcome back, Isabella! How did it go using Detect–Dispute–Replace and problem-solving this week?”
[Listen and reflect].

2. Support Network Mapping (10 min)

Teacher: “Today we’ll map your support network. Who are the people you trust?”
[Hand out Mapping Sheet].

Teacher: “Write their names and how you might reach out if you need help.”
[Guide her].

3. Help-Seeking Role-Play (10 min)

Teacher: “Now let’s practice asking for help. Here are Prompt Cards with scenarios.”
[Show cards].

Teacher: “I’ll model first: ‘Ms. Lee, I’ve been feeling really anxious about my grades—could we meet after class?’ Now it’s your turn.”
[Role-play and give feedback].

4. Reflection & Goal Setting (5 min)

Teacher: “You did great! Fill out your Reflection Sheet—rate each activity and note easy vs. tricky parts.”
[Hand sheet].

Teacher: “Plan one real action this week—when and how you’ll reach out. Let’s be specific.”
[Confirm plan].

Teacher: “I’m proud of your progress. I’ll see you next session!”

Progress Monitoring Pre-Test

Name: _______________________________ Date: _______________

1. Rate how often you currently use each strategy when you feel anxious (0 = never, 5 = always):

1. Match each strategy to its description (draw a line or write the letter):

A. Focusing on five things you can see, four you can touch…
B. Tensing and relaxing muscle groups one by one…
C. Naming a calm, safe place in your mind…
D. Talking back to unhelpful thoughts with evidence…
E. Taking slow, counted inhales and exhales…

1. ___ Deep Breathing 2. ___ Grounding 3. ___ PMR 4. ___ Visualization 5. ___ Thought Challenging
2. Describe one situation that makes you feel anxious and rate your current anxiety level in it (0 = none, 5 = very high). Then list which strategy you think would help most.

Situation:

Anxiety Level (0–5): ____
Strategy to Try: ____________________

This pre-test will help us track your growth over the counseling series.

Progress Monitoring Post-Test

Name: _______________________________ Date: _______________

1. Rate how often you used each strategy since our first session (0 = never, 5 = always):

1. Match each strategy to a real example of when you used it (briefly describe):
2. Deep Breathing: ___________________________
   
3. Grounding: _______________________________
   
4. PMR: _____________________________________
   
5. Visualization: ___________________________
   
6. Positive Self-Talk: _______________________
   
7. Thought Challenging: ______________________
   
8. Problem-Solving: _________________________
   
9. Help-Seeking: ____________________________
   
10. Mindful Walking: __________________________
11. How has your anxiety level changed in the situation you described on the pre-test? What felt most helpful overall?
    
    
    
    
    
    
    
    
    
    
    
    

Thank you for completing the post-test. Your progress is something to celebrate!

Progress Monitoring Pre-Test

Name: ________________________________ Date: ________________

1. Frequency of Strategy Use

How often do you currently use each coping strategy when you feel anxious? Circle one option (A–E).

2. Match Strategies to Descriptions

Write the letter (A–I) that best matches each strategy number. The descriptions below are shuffled.

1. Deep Breathing: ____
2. Grounding (5-4-3-2-1): ____
3. Positive Self-Talk: ____
4. Progressive Muscle Relaxation: ____
5. Visualization: ____
6. Mindful Walking: ____
7. Thought Challenging: ____
8. Problem-Solving Steps: ____
9. Help-Seeking: ____

A. Replacing negative self-statements with encouraging phrases.


B. Listing potential solutions and creating an action plan.


C. Counting breaths while inhaling and exhaling slowly.


D. Tightening and releasing muscle tension step by step.


E. Observing five things you see, four you touch, three you hear, etc.


F. Walking mindfully, noticing each step and surroundings.


G. Identifying unhelpful thoughts and evaluating their accuracy.


H. Requesting assistance from someone you trust.


I. Imagining a calming scene and engaging your senses.

3. Strategy for a Nervous Presentation

Facing an upcoming oral presentation that makes you nervous, which strategy would be most helpful? Circle one.

• Thought Challenging
• Visualization
• Mindful Walking
• Grounding (5-4-3-2-1)
• Progressive Muscle Relaxation
• Help-Seeking
• Deep Breathing
• Positive Self-Talk
• Problem-Solving Steps

Use this pre-test to help us track your starting point. Keep it for your records.

Progress Monitoring Post-Test

Name: _______________________________ Date: ________________

1. Frequency of Strategy Use

How often did you use each coping strategy since our first session? Circle one option (A–E).

2. Match Strategies to Descriptions

Write the letter (A–I) that best matches each strategy number. The descriptions below are shuffled.

1. Deep Breathing: ____
2. Grounding (5-4-3-2-1): ____
3. Positive Self-Talk: ____
4. Progressive Muscle Relaxation: ____
5. Visualization: ____
6. Mindful Walking: ____
7. Thought Challenging: ____
8. Problem-Solving Steps: ____
9. Help-Seeking: ____

A. Replacing negative self-statements with encouraging phrases.


B. Listing potential solutions and creating an action plan.


C. Counting breaths while inhaling and exhaling slowly.


D. Tightening and releasing muscle tension step by step.


E. Observing five things you see, four you touch, three you hear, etc.


F. Walking mindfully, noticing each step and surroundings.


G. Identifying unhelpful thoughts and evaluating their accuracy.


H. Requesting assistance from someone you trust.


I. Imagining a calming scene and engaging your senses.

3. Strategy for a Nervous Presentation

Facing an upcoming oral presentation that makes you nervous, which strategy would be most helpful? Circle one.

• Deep Breathing • Grounding (5-4-3-2-1) • Positive Self-Talk

• Progressive Muscle Relaxation • Visualization • Mindful Walking

• Thought Challenging • Problem-Solving Steps • Help-Seeking

Use this post-test to reflect on your strategy use and track your growth.