Explaining Anxiety : Fight or Flight The Bodys Natural Response to a Threat to its Physical Wellbeing Intellectual Wellbeing Social Wellbeing is to Release Adrenalin and Cortisol to Fight the Threat or to Flee from the Threat
Test Anxiety Attitude – See the test as an opportunity to learn
Test Anxiety Attitude – Understand that tests measure performance, not personal value
Test Anxiety Attitude – Appreciate your instructors purpose
Test Anxiety Attitude – Seek study partners who challenge you
Test Anxiety Attitude – Set yourself up for success
Test Anxiety Attitude – Practice relaxation
Test Anxiety Attitude – Practice positive self-talk
What is self-talk? A message we say about ourselves, either out loud to a friend or internally to ourselves. A message we say about ourselves, either out loud to a friend or internally to ourselves.
We tend to believe our self-talk messages.
Negative Self-Talk About Test Taking Im scared to death. Im scared to death. I dont know this stuff. I dont know this stuff. I know Im going to I know Im going to bomb. bomb.
Learn to stop these negative messages. Learn to stop these negative messages. Dont say them!! Dont say them!! Dont think them!! Dont think them!!
Positive Self-Talk About Test Taking Positive Self-Talk About Test Taking I did okay on my practice tests. I did okay on my practice tests. I know this stuff. I know this stuff. I got it right yesterday; I can get it right today. I got it right yesterday; I can get it right today.
Positive self-talk doesnt mean you are a genius, but that you have studied, you know the content, and you feel you can do well on the test. Positive self-talk doesnt mean you are a genius, but that you have studied, you know the content, and you feel you can do well on the test.
When it is time for testing, you may try to fool others, but you cant fool yourself. Either you are ready, or you are not. No amount of self-talk will help if you are When it is time for testing, you may try to fool others, but you cant fool yourself. Either you are ready, or you are not. No amount of self-talk will help if you are unprepared. unprepared.
Test Anxiety DAY OF THE EXAM – Review your study guide. – Dont cram Study Deeply – Engage in a relaxed activity the last hour or two before the exam – Be prepared with necessary tools – Avoid peers that are anxiety generators
Breathing deeply allows you to take in more oxygen. Breathing deeply allows you to take in more oxygen. More oxygen renews all your systems, including your brain! More oxygen renews all your systems, including your brain!
Deep breathing directly counters anxiety and tight muscles. Deep breathing directly counters anxiety and tight muscles. Deep breathing lowers tension and reminds you to relax. Deep breathing lowers tension and reminds you to relax.
C ontrol the cortisol by fooling your Limbic Brain Humor Time Management Posture Message Breathing Going to Your Fantasy Place Healthy Lifestyle – Nourish your Brain – Exercise your Brain – Rest your brain
Happily Ever Laughter Laughing releases the feel good hormone – endorphin- also a natural pain killer. Laughing lowers your blood pressure and heart rate. Laughing raises T-lymphocytes in your body. Increases your immune system. There is a 45 minutes residual chemical effect in your body after hearty laughter.
Posture Message: Tells your limbic system everything is fine. Sit confidently Hold your head up Smile or Chuckle to yourself
Breathing: Dont Forget! Best exchange of Oxygen occurs in the bottom one third of your lungs. Slowly Breath in through the nose to count of 4 Breath Out through the mouth to count of 4
Test Taking Strategies What General Strategies can help you succeed on tests?
Test Taking Strategies Write down key facts – Mind Dump
Test Taking Strategies Begin with an overview
LOOK OVER THE LOOK OVER THE TEST AND PACE TEST AND PACE YOURSELF YOURSELF When you first get the test, dont just plunge into answering test items. dont just plunge into answering test items.
Thumb through … Get the lay of the land. Get the lay of the land. How many questions? How many questions? How many sections? How many sections? Are some questions worth more points than others? Are some questions worth more points than others?
Pace yourself to finish with 10 minutes left over. for careless mistakes for careless mistakes skipped questions skipped questions misread items misread items
Test Taking Strategies Read test directions – If you do not understand the directions, ask for help.
Test Taking Strategies Mark up the questions – Express difficult questions in your own words.
Jail the Detail! Highlight, underline, or circle the details in the questions. This helps you focus on exactly what the question is asking you to do. Mr. Detail
Traps and tricks you need to know. Dont get lured into a charming answer –
What is the amount of an American coin that is greater in value than a nickel ($.05) ? A.$.06 B.$.07 C.$.08 D.$.09 E.$.10 The answer is (E), but it is easy to get tricked by (A) if you do not read the entire piece and pay close attention to what the question is asking.
Test Taking Strategies Take special care on machine-scored tests
Be a Whiz…with the Grid! Beware! If the answer is not bubbled in exactly right… YIKES! It will be wrong!
Test Taking Strategies Work from easy to hard
Keep On Keeping On! If you get to a couple of questions that you just dont know, dont give up! Keep trying your best!
Dont Skip Around There is a difference in skipping around and going on to the next item on a test when you are unsure of the answer for the current item. There is a difference in skipping around and going on to the next item on a test when you are unsure of the answer for the current item.
Test Taking Strategies Watch the clock
Pace Yourself Dont spend too much time on any one question. Answers the easiest questions first Use all of the time allotted for the test.
Take Short Breaks Stop for a moment Stop for a moment Shut your eyes Shut your eyes Take some deep breaths Take some deep breaths
Test Taking Strategies Master the Art of intelligent guessing
Remember You receive You receive NO POINTS for being the FIRST ONE to complete the test!!
Ask a questions Ask for clarification during a test
Skip, Return, Check If you finish early, check to make sure you have answered all questions.
A Matter of Time As you go back through, do not change all answers. Remember: Your first guess is usually right.
If you SNOOZE, You will LOSE! Dont leave a question unanswered. You will not have ANY chance of getting it right.
Test Taking Strategies Maintain academic integrity