Name That Coping Skill
Briefly taking your mind off the problem
Distraction
Picturing/imagining your favorite memory or place to help you calm down
Guided imagery
Encouraging words/thoughts you tell yourself before and during a test
Positive affirmations or positive self-talk
If others finish their tests before you, don't _____.
Panic
When you think about your favorite place and it brings good emotions/helps you calm down
Guided Imagery
Smell the flower, Blow out the birthday candle
Deep breathing
Physical symptom of test anxiety
Pace yourself and ________ your time.
Budget, monitor
Paying attention to your surroundings so you can bring yourself back to the present
Grounding
5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste
Grounding
Emotional symptom of test anxiety
Anger, fear, disappointment
If you go blank, _______ the question and move on.
Tensing and releasing certain muscles to help you calm down
Progressive Muscle Relaxation
Tracing a shape with your finger while focusing on your breathing
Deep Breathing
Behavioral/Cognitive symptom of test anxiety
Going blank, negative thoughts, can't focus
If your mind wanders, _________!
Refocus
Paying attention to your body as you inhale and exhale
Deep Breathing
Grabbing the chair and releasing it; moving your shoulders up and down
Progressive Muscle Relaxation
Looking at a spot on your computer if your mind starts to wander
Refocus
Avoid watching/staring at the _______.
Clock