Objective: To practice a quick grounding technique for managing anxiety and stress in daily situations, such as before tests, social interactions, or whenever worries start to build.
Instructions:
1. When you feel worried about something, like just before a big test, or before you have to speak in front of a group of people, take a moment to pause.
2. Look around and name 3 things you can see. What do they look like – are they colourful, dull, smooth?
3. Listen and name 3 sounds you can hear, even subtle ones like your breathing.
4. Move 3 parts of your body. You could wiggle your fingers, roll shoulders, tap your feet or move your arms.
5. Remind yourself: "I can do this."
Optional Reflection:
1. How do you feel after doing the activity?
2. How do you feel about what you were worrying about now?
3. Did one part (seeing, hearing, or moving) help more than the others?