A Guided Practice For Test Anxiety (With Lucero)

Hello there,

Friend.

I'm Lucero and this practice is to help when you have test anxiety or anxiety about any other big event like tryouts,

A game or a performance.

This will help you get strong and clear in your mind and body and turn the energy of anxiety into the energy of success.

Let's get very still and quiet for a moment.

Breathe.

First,

Notice what the anxiety feels like.

Can you find where you feel it in your body?

How does it feel?

Just notice.

Don't judge.

Here's a secret about anxiety.

It's not your enemy.

It can even be your friend.

Anxiety shows you that you really care about something that you want to do well and all those anxious feelings can be turned into energy to help you accomplish your goal.

Let's do that now.

First,

Take a slow,

Deep breath.

Don't try to change the anxiety or make it go away.

Anxiety is normal.

No big deal.

It's reminding you that you care about this test,

That you want to do well,

And that's a good thing.

Thanks,

Anxiety.

I hear you.

I feel you.

But I'm in charge.

Now,

Let's practice changing the energy of anxiety to energy you can use to succeed.

You can use your breath.

If your anxiety makes your body feel small and tight,

Use your in-breath to expand it out and feel more space.

Breathe in and expand.

Feel your breath fill up your whole body.

Keep breathing.

If your anxiety feels big and overwhelming,

Use your out-breath to shrink it down and take away some of its power until it feels small enough to handle.

Breathe it out.

Keep breathing.

See how the anxiety changes when you focus on it with your breath?

You can do that anytime,

Even when you're taking your test.

Sit up tall and straight.

Feel your strong shoulders and strong back.

Feel your brave heart and your wise brain.

Remember how much you know,

How much you've practiced,

And how hard you've worked.

Remember,

You're in charge.

You've got this.

Thank you.