Guided Practice Activity - 5

 Page 1


MODULE 5   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Managing Academic Pressure and Exam Anxiety 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: Reframe Your Exam Thoughts 
Type: Cognitive Reframing Activity   ·   Estimated Time: 20 minutes 
What to do: 
1. Draw a two-column table. Label column 1: ANXIOUS THOUGHT and column 2: REFRAMED 
THOUGHT. 
2. Write down 5 thoughts you typically have before or during an exam. Be honest — write what 
you actually think (e.g., 'I'm going to fail.' 'I can't remember anything.' 'Everyone else is smarter 
than me.'). 
3. For each anxious thought, rewrite it as a more balanced, realistic thought. For example: 'I'm 
going to fail' ? 'I've prepared as best I can. I'll do my best and that is enough.' 
4. Read your reframed thoughts aloud to yourself 3 times. 
5. Stick the reframed thoughts somewhere you'll see them (notebook, phone lock screen). 
6. Share one reframed thought with a classmate. 
Reflection Questions: 
• Was reframing easy or difficult? What made it challenging? 
• Which reframed thought feels most powerful for you? Why? 
?  Teacher Tip: Our thoughts directly influence our feelings. Changing the thought can 
change how we feel about an exam. 
 
Activity 2: Pre-Exam Calm Routine Design 
Type: Planning Activity   ·   Estimated Time: 15 minutes 
What to do: 
7. Think about your typical morning before a big exam. Write down what you currently do. 
8. Now design your IDEAL pre-exam routine by filling in this template: 
9. Night before: (sleep time, preparation, screen-free wind-down). 
10. Morning of: (breakfast, movement, arrival plan). 
11. 10 minutes before exam: (breathing, positive affirmation, grounding). 
12. During exam if anxious: (one technique you will use — e.g., pause and take 3 breaths). 
13. Swap your routine with a partner and give each other constructive feedback. 
14. Commit to trying your new routine before your next assessment. 
Page 2


MODULE 5   |   Mental Health & Mindfulness for Students 
Guided Practice Activities 
Managing Academic Pressure and Exam Anxiety 
Complete the activities below to apply and deepen your learning from this module. 
Activity 1: Reframe Your Exam Thoughts 
Type: Cognitive Reframing Activity   ·   Estimated Time: 20 minutes 
What to do: 
1. Draw a two-column table. Label column 1: ANXIOUS THOUGHT and column 2: REFRAMED 
THOUGHT. 
2. Write down 5 thoughts you typically have before or during an exam. Be honest — write what 
you actually think (e.g., 'I'm going to fail.' 'I can't remember anything.' 'Everyone else is smarter 
than me.'). 
3. For each anxious thought, rewrite it as a more balanced, realistic thought. For example: 'I'm 
going to fail' ? 'I've prepared as best I can. I'll do my best and that is enough.' 
4. Read your reframed thoughts aloud to yourself 3 times. 
5. Stick the reframed thoughts somewhere you'll see them (notebook, phone lock screen). 
6. Share one reframed thought with a classmate. 
Reflection Questions: 
• Was reframing easy or difficult? What made it challenging? 
• Which reframed thought feels most powerful for you? Why? 
?  Teacher Tip: Our thoughts directly influence our feelings. Changing the thought can 
change how we feel about an exam. 
 
Activity 2: Pre-Exam Calm Routine Design 
Type: Planning Activity   ·   Estimated Time: 15 minutes 
What to do: 
7. Think about your typical morning before a big exam. Write down what you currently do. 
8. Now design your IDEAL pre-exam routine by filling in this template: 
9. Night before: (sleep time, preparation, screen-free wind-down). 
10. Morning of: (breakfast, movement, arrival plan). 
11. 10 minutes before exam: (breathing, positive affirmation, grounding). 
12. During exam if anxious: (one technique you will use — e.g., pause and take 3 breaths). 
13. Swap your routine with a partner and give each other constructive feedback. 
14. Commit to trying your new routine before your next assessment. 
Reflection Questions: 
• What is the single most important change you could make to your pre-exam routine? 
• How does preparation reduce anxiety? 
?  Teacher Tip: A consistent routine signals to your brain that it is time to focus — it 
reduces uncertainty, which is a major cause of anxiety. 
Module 5: Managing Academic Pressure and Exam Anxiety  ·  Mental Health & Mindfulness for Students  ·  Guided Practice 
Activities