Lesson Plan
Keep Calm and Test On
Students will be able to demonstrate a grounding technique to use before or during a test to manage feelings of anxiety.
This lesson helps students recognize and address test anxiety, empowering them with practical strategies to manage stress and improve performance in high-stakes situations.
Audience
8th Grade
Time
45 minutes
Approach
Through discussion, guided practice, and personal planning.
Materials
Taming Test Anxiety Slides, My Test-Taking Plan Template, and Quick Calm Techniques Handout
Prep
Preparation Checklist
15 minutes
- Review the Taming Test Anxiety Slides and practice the grounding technique.
- Print copies of the My Test-Taking Plan Template (one per student).
- Print copies of the Quick Calm Techniques Handout (one per student).
- Ensure projector/screen and computer are set up for slides.
Step 1
Check-in and Breath Awareness
5 minutes
- Begin with a quick check-in: "On a scale of 1-5, how do you feel about tests?" (1=dread, 5=excited).
- Lead a brief breath awareness exercise: "Close your eyes if comfortable, place a hand on your belly, and notice your breath for a few moments. What do you feel?"
- Introduce the lesson objective: managing test anxiety.
Step 2
Deconstructing Test Anxiety
10 minutes
- Use Taming Test Anxiety Slides to discuss test anxiety, performance pressure, and catastrophic thinking.
- Ask students to share (if comfortable) what test anxiety feels like for them.
- Introduce the concept of grounding techniques as a way to refocus and calm down.
Step 3
Guided Practice: Pre-Test Grounding Exercise
10 minutes
- Guide students through the "5-4-3-2-1 Grounding Technique" using instructions from the Taming Test Anxiety Slides.
- Emphasize that this can be used before or during a test.
- Debrief: "How did that feel? When might you use this?"
Step 4
Activity: Creating a 'Mindful Test-Taking' Plan
15 minutes
- Distribute the My Test-Taking Plan Template and Quick Calm Techniques Handout.
- Instruct students to use the handout to fill out their personal test-taking plan.
- Circulate to assist students and encourage them to think about specific triggers and strategies.
Step 5
Sharing and Peer Support
5 minutes
- Ask a few volunteers to share one strategy from their My Test-Taking Plan Template.
- Reinforce the idea that everyone experiences anxiety, and these tools are for self-support.
- Collect the templates or have students keep them for future reference.
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Slide Deck
Keep Calm and Test On: Taming Test Anxiety
Strategies for a Calm and Focused Mind During Tests
Objective: Learn and practice a grounding technique to manage test anxiety.
Welcome students. Begin with a quick, informal check-in on how they feel about tests. Transition into the objective of the lesson.
What is Test Anxiety?
It's more than just nerves!
- Test Anxiety: Feeling extremely worried or stressed about tests, leading to physical symptoms (like a racing heart or upset stomach) and mental blocks.
- Performance Pressure: The intense feeling that you MUST do well, often leading to fear of failure.
- Catastrophic Thinking: When your mind jumps to the worst possible outcome (e.g., "If I fail this test, my life is over!").
Open a discussion. Ask students: 'What does test anxiety feel like for you?' 'How does it affect your performance?' Introduce the key concepts of test anxiety, performance pressure, and catastrophic thinking.
The Power of Grounding: Find Your Calm
What is a Grounding Technique?
A strategy to help you re-focus and calm down when you feel overwhelmed, anxious, or stressed. It brings your attention to the present moment.
Let's Try One: The 5-4-3-2-1 Technique
- 5 things you can SEE.
- 4 things you can FEEL (e.g., clothes on skin, chair beneath you).
- 3 things you can HEAR.
- 2 things you can SMELL.
- 1 thing you can TASTE (or a taste you imagine).
Introduce grounding techniques as a practical tool. Explain that these are simple ways to bring your mind back to the present moment when you feel overwhelmed. Explain the 5-4-3-2-1 technique clearly, then guide students through it.
Your Mindful Test-Taking Plan
How can YOU use this?
- Before a test: To calm pre-test jitters.
- During a test: If you feel stuck, overwhelmed, or your mind starts to race.
Now, let's create your personal plan! We'll use the My Test-Taking Plan Template and the Quick Calm Techniques Handout to build your strategies.
Explain that this technique can be used before or during a test. Have students reflect on how they felt after the exercise and when they might use it. Transition to the next activity where they'll build their own plan.
Worksheet
My Mindful Test-Taking Plan
Name: ____________________________
Instructions: Use the Quick Calm Techniques Handout and what we discussed today to create your personal plan for managing test anxiety. This is your toolkit for success!
Part 1: Understanding My Anxiety
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What usually causes me to feel test anxiety? (e.g., specific subjects, time limits, fear of forgetting, pressure from others)
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What does my test anxiety feel like? (e.g., racing heart, blank mind, shaking hands, negative thoughts)
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What is one
Reading
Quick Calm Techniques for Test Day
When test anxiety strikes, it can feel overwhelming. But you have the power to bring yourself back to a calm and focused state. Here are some quick and effective techniques you can use before or during a test.
1. The 5-4-3-2-1 Grounding Technique
This technique helps you engage your five senses to bring your focus back to the present moment, away from anxious thoughts.
- SEE: Look around and name 5 things you can see.
- FEEL: Identify 4 things you can feel (e.g., your feet on the floor, your clothes on your skin, the texture of your pencil).
- HEAR: Listen carefully and name 3 things you can hear (e.g., the hum of the lights, a distant sound, your own breathing).
- SMELL: Notice 2 things you can smell (e.g., your clothes, the room, or even imagine a favorite scent).
- TASTE: Identify 1 thing you can taste (e.g., your morning coffee, a mint, or imagine a flavor).
2. Deep Belly Breathing
Slow, deep breaths signal to your body that it's safe to relax. This can calm your heart rate and clear your mind.
- Sit comfortably with a straight back.
- Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, feeling your belly rise. Count to 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth, feeling your belly fall. Count to 6.
- Repeat 3-5 times.
3. Positive Affirmations
Challenge negative thoughts with positive statements. Your brain listens to what you tell it!
- Choose a phrase that resonates with you, such as:
- "I am prepared and capable."
- "I can do this."
- "I will focus on one question at a time."
- "My best is enough."
- Silently repeat your affirmation a few times when you feel anxiety creeping in.
4. Progressive Muscle Relaxation (Mini Version)
Quickly tense and release different muscle groups to release physical tension.
- Clench your fists tightly for 5 seconds, then relax them completely.
- Shrug your shoulders up to your ears for 5 seconds, then drop them.
- Repeat with other areas like your jaw or feet, if time allows and you're comfortable.
Remember, these techniques are tools to help you take control. Practice them so they're ready when you need them most!