Thoughts
“I always mess up.” What type of thought is this?
A negative or unhelpful thought
Name an emotion you feel before a test.
Nervous, anxious, worried
Name one breathing trick used in sessions.
Box breathing or deep breathing
Rapid heartbeat during anxiety—true or false?
True
Name a phrase to calm your nerves.
“I’ve got this.”
What’s the opposite of “I can’t do this”?
“I can try.” or “I can learn.”
Feeling excited and nervous at the same time is an example of what?
Mixed emotions
What’s a grounding trick you learned?
5‑4‑3‑2‑1 method
Sweaty hands before speaking—what body signal is that?
Fight‑or‑flight response
What do you do first in box breathing?
Inhale for 4 counts
Name one tool for spotting unhelpful thoughts
A thought log or self‑talk check
When you feel sad and tight in your chest, what is that called?
A bodily/emotional response
If you’re nervous, what can you say to yourself to feel stronger?
A pep‑talk or affirmation
If your voice shakes, what skill can help steady it?
Slow breathing or pausing between sentences
In the 5‑4‑3‑2‑1 grounding trick, name 2 things you list.
See 5 things, touch 4 things (etc.)
What it’s called when you predict the worst without proof?
Catastrophizing
If your energy spikes before speaking, which emotion might be high?
Excitement or anxiety
What’s a movement you can do to reduce stress?
Stretching, walking, shaking hands
Your stomach hurts before the test—what skill helps calm it?
Deep breathing or grounding
You feel your shoulders tense before a test. What could you do?
Shrug and release or stretch
Turn “Everyone will laugh at me” into a helpful thought.
“I might feel nervous, but I’ve practiced and can do my best.”
How can you name more than one feeling you have?
Use a feelings chart or pick multiple
You forgot your material before presenting. What is one coping move?
Take a breath, pause, say “One moment,” use note card
When your mind blanks, why might that happen?
Too much stress or lack of oxygen (freeze response)
What’s the complete box‑breathing pattern?
Inhale 4, hold 4, exhale 4, hold 4