A Suspire of Silence
This 5-step technique involves tracing your hand while inhaling and exhaling.
What is the five-finger hand trace?
In this activity, pairs draw together without speaking
What is Silent Sketching?
Music helps reduce these two things before a test.
What is Stress and Anxiety?
Do this for each subject to stay organized.
What is create a study guide?
When you squeeze your fists as hard as you can for 5 seconds and then let go, you are doing this "sour" relaxation move.
What is the Lemon Squeeze?
This practice helps slow your heart rate and calm your nerves before a test.
What is Deep Breathing?
This partner activity involves one student following the slow movements of another.
What is Silent Mirroring?
This type of custom list aids in prep efforts.
What is a personal playlist?
Prioritize this before a big test.
What is getting enough rest?
Adding this tiny three-letter word to the end of a sentence like "I don't know how to solve this..." changes your mindset from "giving up" to "growing."
What is Yet? (The Power of Yet)
When doing guided visualization, you should engage these to imagine a safe place.
What are your senses? (see, hear, smell, and feel)
This role in the "Statues" game silently adjusts others to build trust.
Who is the Sculptor?
Writing about these before a test releases them.
What are Fears/Anxiety?
Goals should be this, not just academic.
What is Personal?
This breathing technique requires you to inhale for 4 seconds, hold for 7, and exhale for this many seconds.
What is 8 seconds? (The 4-7-8 breath)
Silence helps reduce this, which spikes before a big exam.
What is anxiety?
This specific type of "moment" is used in test prep to reduce anxiety, boost focus, and aid memory by quieting distracting thoughts.
What is the Power of Silence (or a Mindful Moment)
Journaling helps process these "complex" things.
What are thoughts?
Do this once test scores actually come in.
What is Reflect and Process?
This part of the brain acts like an "alarm" that can hijack your thinking; deep breathing helps flip the switch back to your "logical" brain.
What is the Amygdala?
Daily Double
Suspire means to________________
What is to take a long, deep breath
This is the recommended daily duration for practicing mindful breathing
What is 5 to 10 minutes?
Reflect on these using a journal.
What are past test experiences?
Give one example of a goal you set and are working towards.
Various answers
This 5-4-3-2-1 technique helps you stop a "panic spiral" by naming things you can see, touch, hear, and smell.
What is Grounding?