Week 2: Test Taking/Text Anxiety Assignment

What is the primary purpose of grounding techniques? To control symptoms like flashbacks and anxiety by refocusing on the present moment.

Name the five senses used in the 5-4-3-2-1 technique. See, Feel, Hear, Smell, Taste

In the 5-4-3-2-1 technique, what should you look for? Small details your mind usually tunes out.

For the "See" step, list examples of things to notice. A pattern on the ceiling, light reflecting off a surface, an object you never noticed.

For the "Feel" step, list examples of sensations to notice. Clothing on your body, the sun on your skin, the feeling of your chair.

For the "Hear" step, list examples of sounds to notice. A ticking clock, distant traffic, trees blowing in the wind.

For the "Smell" step, list examples of things to notice. Air freshener, freshly mowed grass, a flower, an unlit candle.

What is a helpful tip for the "Taste" step? Carry gum, candy, or small snacks to focus on the flavor.

What is the "Categories" grounding technique? Naming as many items as you can in chosen categories.

Name 4 example categories from the list. Movies, Countries, Books, Cereals, Sports Teams, Colors, Cars, Fruits & Vegetables, Animals, Cities, TV Shows, Famous People.

What is a variation of the "Categories" technique? Naming items in a category alphabetically (e.g., Apple, Banana, Carrot).

What is the goal of the "Body Awareness" technique? To bring you into the here-and-now by focusing on physical sensations.

What is the first step of the Body Awareness technique? Take 5 long, deep breaths in through your nose and out through puckered lips.

What do you do with your feet in the Body Awareness technique? Place them flat, wiggle toes, curl/uncurl toes, stomp to notice sensations.

What do you do with your hands in the Body Awareness technique? Clench into fists and release 10 times, press palms together, rub palms briskly.

What is the final step of the Body Awareness sequence? Reach hands over head, stretch for 5 seconds, then take 5 more deep breaths.

What is the purpose of "Mental Exercises"? To take your mind off uncomfortable thoughts and feelings discreetly.

List 4 examples of mental exercises. Name all objects you see; describe steps of an activity; count backwards from 100 by 7; describe an object in detail; spell names backwards; name family members and their details; read backwards; mentally "draw" an object.

What is a key benefit of mental exercises? They are discreet and can be used at nearly any time or place.

What should you do to find the best mental exercises? Experiment to see which ones work best for you.