1. OVERCOMING TEST ANXIETY

2. Presented by Chareane Wimbley-Gouveia Learning Center Coordinator Study Skills Instructor wimblec@linnbenton.edu Overcoming Test Anxiety A Survival Seminar

3. Seminar Goals At the end of the seminar, you should be able to answer these questions: What is Test Anxiety? What Causes Test Anxiety? How Can Students Overcome it? Where can I find help to relax? (If time permits) How do I prepare for tests?

4. Fear Healthy Fears Keep us safe Helpful Expanding Unhealthy Fears “Yakky” Repetitious Limiting

5. Test anxiety is a learned behavior that involves… Physical responses –Tension, Headache –Upset stomach, nausea –Perspiration, –Rapid heartbeat Emotional responses –Nervousness –Mental blocking –Worry –Overwhelm, Paralysis

6. What is the impact of test anxiety? If you feel your anxiety is affecting your performance, then it is a problem

7. Test- Anxiety Cycle Van Blerkom, D. L. & Mulcahy-Ernt, P. I. (2005) College Reading and Study Strategies, p.257 High levels of Test Anxiety Interfere with your ability to Prepare for, Think about or Take an Exam.

8. How to Overcome Test Anxiety Realize, some level of anxiety is normal. Work to control anxiety’s components: cognitive, emotional, and physiological

10. Tolerate discomfort for the possibility of enlightenment My barn has burnt down. Now I can see the moon. --Masahide

11. Cognitive Control Prepare Well: Overlearn the Material Practice good time management –Space out your studying –Avoid procrastination –Eliminate cramming Use active study techniques –Review regularly, test yourself,

12. Cognitive Control, continued When you get your test, do a “mind dump” of material you think Answer the questions you know first –Test anxiety symptoms usually subside after 10 – 15 minutes Confront irrational beliefs and self-talk

13. Emotional Control Adopt creator position rather than a victim position: –you always have choices!! Accept yourself, and your learning needs –Get a tutor, drop the class, allow yourself to learn and grow at your own unique pace Stay in charge of your academic transcript

14. Emotional Control Practice relaxation techniques – long and short Recite positive self-talk Use visualization Identify your TA triggers and plan how you’ll cope with them –Ex: Instructor announcing the time –Consult a counselor if necessary

15. The Power of Positive Self-Talk Preparation plus the power of positive self-talk Positions us to achieve our goals in the face of all sorts of obstacles, including the ones we create ourselves! What’s this a picture of?

16. Physical Control Get exercise everyday –Clear out the stress hormones! Do something you enjoy everyday Practice relaxation techniques regularly Avoid cramming the night before tests Get enough rest and proper nutrition Set up a calm study environment

17. Practice Relaxing! Conquering Math Anxiety: A Self-Help Work Book by Cynthia Arem Find a copyright free relaxation recording at http://www.hws.edu/studentlife/counseling_relax. aspx http://www.hws.edu/studentlife/counseling_relax. aspx Free 15 minute (clothed) back massage every Wednesday from 11-1 p.m. in SL&L (Albany Campus) by advance sign-up.

18. Visualize a place where you feel calm and peaceful, so you can call up this image when you need to…

20. T.E.S.T. yourself before exams T- Teach your self positive self-talk E- Exercise or do something you enjoy every day S- Support your beliefs with evidence T- Talk to others about your feelings Source: University of Texas Learning Center, University of Texas, Austin, 2005

21. S.U.C.C.E.S.S. During tests S - Stay focused on the test U – Use breathing exercises to self-calm C – Come to the test on time C – Create a plan for answering questions E - Execute your plan S- Stay Active—if you go blank,move on! S-- Stop negative self-talk with positive affirmations! Adapted from: University of Texas Learning Center, University of Texas, Austin, 2005

22. That’s all, folks!