Rainbow Grounding
What is the goal of Rainbow Grounding
To help calm our mind by naming things we notice around us.
During Box Breathing, how many sides does the "box" have?
4
What does it mean to "Check the Facts"?
Looking at what is true instead of what we assume to be true.
What is the purpose of a body scan?
To notice how your body feels
What is one thing that you should do the night before a test?
Get a good night's sleep
In Rainbow Grounding, What do you look for with your eyes?
Objects in different colors (like the colors of the rainbow)
What are the steps in box breathing?
Inhale, hold, exhale, hold
Fill in the blank: "Just because I feel something, does not mean it is a ______"
fact
What part of the body do you start with?
Usually your head, face, or feet.
What kind of breakfast should you eat on test days?
A healthy, balanced breakfast
Rainbow Grounding helps most when you feel ______________.
Stressed, nervous, or overwhelmed.
What should your breathing feel like when you are doing Box Breathing correctly?
Slow, steady, controlled breaths
If you think "I'm going to fail this test", what fact might you check?
"I have practiced and learned these skills"
True or false: You can relax your muscles during a body scan.
True
Why is pacing yourself during testing important?
It helps you do your best work and finish on time
How does naming things by color help your brain during Rainbow Grounding?
It helps your brain slow down and focus on the present moment.
3-5 seconds each step
Why is checking the facts helpful during MAP testing?
It helps negative thoughts from taking over.
Name physical sign that your body might give that you are feeling stressed.
Tight shoulders, fast heartbeat, stomachache, tense jaw
What should you do if you don't understand a question right away?
Skip it and come back
How can Rainbow Grounding help during MAP testing?
It can help you refocus by paying attention to what you see around you, which can calm my thoughts and bring us back to the present moment.
Why is Box Breathing helpful during MAP testing?g
It helps calm your body, slow your breathing, and improve focus.
What question can you ask yourself to check the facts?
"What evidence do I have that this thought/worry is true?"
When could doing a Body Scan help you the most during MAP testing?
Before or during a test when you start to feel tense.
Name two helpful habits that can prepare your body and mind for MAP testing
Sleep well, eat breakfast, use calming strategies, arrive on time, have a growth mindset, pace yourself