The Weekly Update

Finals are coming. You might feel your heart racing, your palms sweating, or your mind going blank.

That is called Test Anxiety, and it’s annoying. But the good news? It’s just biology. And biology can be hacked.

When you panic, your brain thinks a tiger is chasing you. It shuts down the "thinking" part (Prefrontal Cortex) and turns on the "survival" part (Amygdala).

• The Hack: You can manually turn off the alarm using your breath.

• The Data: Slow, rhythmic breathing stimulates the Vagus Nerve, which tells your brain, "We are safe. There is no tiger. It's just a Geometry test."

Practice this before you walk into the exam room.

The Challenge:

1. Inhale for 4 seconds.

2. Hold for 4 seconds.

3. Exhale for 4 seconds.

4. Hold empty for 4 seconds. Repeat 4 times.

Why: It physically forces your heart rate to slow down.

Remember: A test score measures what you remember on one specific Tuesday. It does not measure your intelligence or your worth as a human being.

• School Counselor: Grant Sparks (766-3410)/Christine Harrell (766-3407)
• Mental Health Support: Shannon Krenek, LCSW (766-3379) - Leave a note if Ms. Shannon is not in. She would love to meet you.
• Crisis Text Line: Text HOME to 741741 for free, 24/7 support.
• 988 Suicide & Crisis Lifeline: Call or text 988.

Monday: 5/11

• Golf - States

Tuesday: 5/12

• Golf - States
• Awards Day
• Senior Awards Day & Senior Walk & Picnic

Wednesday: 5/13

• Sport Physicals 3-6pm

Thursday: 5/14

• TEACHER MADE EXAMS
• Band Concert

Friday: 5/15

• EOC: Math 1, Math 3, Biology
• 1st block CTE

Goal: Stay calm and maintain momentum.

• Zero New "Big" Stress: This week is for review, not for starting brand-new projects. If you have a choice, get the "heavy lifting" done by Tuesday so you can just "coast and review" by Thursday.
• The "Brain Dump" Sheet: For your hardest subject, create a one-page "cheat sheet" (even if you aren't allowed to use it on the test). Writing down the most important formulas and dates by hand helps lock them into your long-term memory.
• The Finish Line: You are officially in the single digits of days remaining. Visualize the feeling of walking out of your last exam. You are almost there.

Goal: Stay calm and maintain momentum.

This is it. You are in the single digits of days remaining. This week isn't about learning everything from scratch—it’s about maintenance and mental health.

The Vibe: Keeping your cool before the exams begin.

• Zero New "Big" Stress: This week is for review, not for starting brand-new projects. If you have a choice, get the "heavy lifting" done by Tuesday so you can just "coast and review" by Thursday.

• The "Brain Dump" Sheet: For your hardest subject, create a one-page "cheat sheet" (even if you aren't allowed to use it on the test). Writing down the most important formulas and dates by hand helps lock them into your long-term memory.

• The Finish Line: You are officially in the single digits of days remaining. Visualize the feeling of walking out of your last exam. You are almost there.

"Finish strong so you can rest without guilt."