Test-Day Calm Protocol

Purpose
Give you a practical, small‑step way to answer: “How do I handle academic stress?”.

How to apply Test-Day Calm Protocol

1. Identify the trigger or situation in one sentence.
2. Set a 2–10 minute timer.
3. Follow the steps in order without skipping.
4. Rate intensity before/after (0–10).
5. Note one improvement for next time.

How & Why It Works

• Breath/mindfulness and sleep cues activate the parasympathetic system and reduce arousal.

Results & Goals

• Lower anxiety and reactivity in the target situation.
• More consistent follow‑through on small daily actions.
• Visible progress that builds confidence and self‑respect.

References

• Beck, 2011 — CBT: Basics and Beyond
• Duckworth et al., 2011 — Mental contrasting & implementation intentions
• Brown & Gerbarg, 2005 — Breathing practices for stress
• Pennebaker, 1997 — Expressive Writing
• CDC — Youth Risk Behavior Survey (context)