Presentation on theme: "Coping with Test Anxiety"— Presentation transcript:
1Coping with Test Anxiety WhatisTest Anxiety?Whateffectdoes ithave?CopingwithTestAnxietyHowcan IpreventTest Anxiety?Howcan Ireduce myTest Anxiety?A student support session presented by: Academic Anxiety Resource Center
2Partners Coping with Test Anxiety How can I prevent Test Anxiety? Center for Technology in Education
3Have you ever… …worried so much over an exam that you’ve lost sleep or skipped meals?…spent many hours studying for a test andduring the exam your mind goes blank?…felt extremely nervous, had sweaty palmsor shortness of breath during a test?…worried about the grade or the questionsfrom a test after you’ve taken it?
4What is Test Anxiety? Test preparation Test performance Any uneasiness, tension, apprehension, or feelings of worry or fear associated with the three phases of the learning-testing cycle:Test preparationTest performanceTest reflectionMost people believe test anxiety only occurs during the test-taking eventHowever, it is very common to experience similar anxiety prior to and for hours or even days after a test.
5What Can Cause Test Anxiety? Pressurefamily, friends, professors, classmates, key milestonesPast experiencesprevious test-taking problems, negative experiencesFear of failureoften due to pressure and negative past experiencesLack of adequate preparationwaiting until the last minute feeling overwhelmedcramming does little to help you adequately preparePoor test-taking skillslack skills in knowing how to take a testThere are several factors that can contribute to the cause of too much anxiety:Pressure from family, friends, or professors. Competition with classmates, Graduation.If a student has had previous problems or bad experiences with test-taking, this can lead to a negative mind-set. Individuals who tie their self-worth to the outcome of a test tend to create an overwhelming fear of failure, so remember its just a test.Waiting until the last minute can leave you anxious or overwhelmed. Cramming is stressful! Bad time management is a huge cause of anxiety!If you work on improving your test taking skills, you can Control your Test Anxiety!!
6What are the Effects of Test Anxiety? Some anxiety is normal when preparing for and taking a testHowever, the EFFECT on students is what makes the difference:Cognitive SymptomsMental Distractionunable to concentrate, easily distracted by noise, uncomfortable temperatures, and even people walking byMental blocksunable to think effectively about studying for & taking testPhysical symptomsFidgeting, “butterflies” in stomach, quickened heart rate or breathing, nausea, sweaty palms, or a headache
7All of this can impairyour test performanceeven if you preparedand know the material!
8Keys to Prevent Test Anxiety Set GOALS to get started & stay motivatedStart PREPARING well in advanceDevelop good TIME MANAGEMENTCreate an ENVIRONMENT conducive to studyUtilize effective STUDY STRATEGIESTAKE CARE of yourself
9PREPARE & MANAGE your time A Few Weeks Before:look ahead, set your goals and outline your study schedule timelineA Week Before:organize your notes and other materials so they are readybegin your reviewplan to space out multiple study sessions over the weekDay Before:one final, brief review of the materialmake sure you eat right and get adequate sleepDay Of:Relax, Be Confident, Remind yourself that you have prepared and you KNOW this!
10Study ENVIRONMENT Select or create a study space that is set up to help you study effectively.Make sure you:select a convenient time when you are most alertare comfortableuse a spacious area to easily access your materialshave everything with you that you might needminimize distracters and interruptionspeople, phone, noise (tv, music)
11STUDY STRATEGIESFirst, do the BASICS to put yourself in the best position to do well:attend all classesbe an active participant in class (take notes, pay attention)ask questions and get help if you have problemsPractice “SQ3R”SURVEY (skim) – the chapter to plan your approachQUESTION – form questions about the readingREAD the assigned materialsRECITE (recall) – the key points in your own wordsREVIEW - the material again, testing knowledgeNOTE-TAKING – before, during, after lecture
12STUDY STRATEGIES Use all available LEARNING TOOLS textbook, companion website, provided by the instructorCREATE your own learning aids to reviewUse a STUDY GUIDE to direct study sessionsTHINK about the test format and plan for how to take the testREVISIT material multiple times in different waysShort, frequent study sessions (1 hour then break)Review, question yourself, do practice quizzes, write out the information, review with classmates
13Keys to Reduce Test Anxiety Keep some PERSPECTIVEremember that some anxiety is goodthe real significance of the testUtilize RELAXATION TechniquesFocus on POSITIVE “SELF TALK”
14RELAXATION Techniques In order to relax, you must activate thebody’s natural relaxation response.These various techniques can help:Deep Breathing MeditationA powerful, easy and quick technique to help you slow your breathing and better control the ‘stress’ reactionHypnotherapy RelaxationHelps you achieve a deeply relaxed and focused state in which the mind is guided away from thoughts or worry into a more tranquil and peaceful place
15RELAXATION Techniques Visualization & ImageryUses slow breathing and peaceful, mental imagery to create a relaxed and pleasant mental state.Mindfulness MeditationMindfulness – state of focused attention and awareness of how we are thinking, feeling and sensing in the present momentThrough practicing mindfulness, you can acknowledge and better understand your experiences
16RELAXATION Techniques Progressive Muscle RelaxationInvolves tensing and relaxing of specific muscle groups while breathing deeplyProgress sequentially through various muscles in bodyYoga for Stress ReliefUsing postures and breathing to improve mental and physical stateYoga Breathing Exercise (Pranayama)Specifically use breathing exercises to achieve mental relaxation
17The Power of SELF-TALK A lot of anxiety comes from negative self-talk “I’ll never pass this test…”“If I fail, I’ll never…”Think about your statements and restructure them to reflect more realistic, positive thinking“Yes, this test is important, but it is just one grade in this class”“I will be ok, I can do this”“I know that I will do better next time”Be confident in your abilities“I am capable of passing this test”“I am going to do well because I prepared as best as I could”Stay away from other negative talkers – only fuels anxiety
182 Key Points to Remember: Start studying and preparing in advanceYou must know the material to do well on a testLearn and practice ways to control youranxietyYou have to manage your anxiety in order to demonstrate what you know on the test.
19For more helpful information, follow these links to additional resources… Helpful Websites on:About Test Anxiety (University of Buffalo)About Test Anxiety (Anxiety & Depression Association of America)Overcoming Test AnxietyRelaxation Technique ActivitiesRelaxation Technique DescriptionsHelpful Videos on:How to Get the Most Out of StudyingMindful Meditation exercise
20For additional support or information, contact: Academic Anxiety Resource Centerwebsite:orDr. Jerrell Cassady Monica L. HellerFeel free to visit us on Twitter! @AcademicAnx