TEST ANXIETY Do you freeze during tests and flub questions when you know the answers?
Test Anxiety A psychological condition in which a person experiences distress before, during, and after a test. This can cause poor performance or interferes with learning
Symptoms Nervousness Unable to concentrate Fear Craving food Nausea Confusion Irritability Panic Sense of hopelessness Mental Blocks Boredom Fainting Headaches Sweaty Palms
Symptoms After the Test Mock indifference “I was bored so I answered all multiple choice questions as ‘none of the above” Guilt “Why didn’t I study more?” Anger “The teacher did not want me to pass course anyway.” Blame if the book was not so dull Depression “After that test I do not see any point remaining in school.”
TECHNIQUES FOR COPING WITH STRESS Yell “Stop!”- brings focus back to present Daydream- pleasant thoughts Visualize success- expectations Focus on a specific object Praise yourself in positive way Consider the worst-take fear to limit Zoom out-imagine you are floating away
DEALING WITH PHYSICAL SYMPTOMS OF ANXIETY Breathe- concentrate on air going in and out of lungs ( do this for 2-5 minutes ) Scan your body-focus attention on relaxing muscles in body beginning with feet Tense/relax- find a muscle that is tense, make it more tense then relax Use guided imagery-take a quick fantasy trip
Describe it- if you are feeling nauseated or have a headache describe it Be with it- as you describe anxiety in detail do not resist it Exercise regularly on days you review for test Get help if techniques do not work If you become depressed, withdrawn, have thoughts of hopelessness seek a counselor DEALING WITH PHYSICAL SYMPTOMS OF ANXIETY