1. Reducing Test Anxiety

2. Introduction
Every student in recorded history has probably experienced test anxiety
A little text anxiety actually improves focus, concentration, motivation, and alertness
Test anxiety has two components:
Mental (thoughts and worries)
Physical (bodily sensations and tensions)

3. Tips and Techniques ( 1 of 15)
Level of anxiety is often related to the quality and quantity of test preparation
Therefore, study enough to feel confident
Start studying early
Night before, review the material and get a good night’s sleep
Cramming increases test anxiety

4. Tips and Techniques ( 2 of 15)
Mentally practice going through the testing experience
Visualize seeing yourself answering the questions correctly and receiving the grade you want
The power of positive thinking and guided imagery
If you can “see” yourself doing well, you will do well!

5. Tips and Techniques ( 3 of 15)
If you have diligently prepared, walk into the classroom with confidence
How you act can affect how you feel
If you act confident, you may find that you feel more confident

6. Tips and Techniques ( 4 of 15)
Five common relaxation techniques
Take a deep breath, hold it and then release your breath along with the tension

7. Tips and Techniques ( 5 of 15)
Five Common Relaxation techniques
2. Start at the top of your head, flexing and then relaxing each part of your body

8. Tips and Techniques ( 6 of 15)
Five Common Relaxation techniques
3. Close your eyes and visualize sunshine melting away the tension and relaxing all your muscles

9. Tips and Techniques ( 7 of 15)
Five Common Relaxation techniques
4. Close your eyes and let your arms hang down at your sides
Visualize the tension from your head, neck, and shoulders flowining down your arms and out of your fingertips

10. Tips and Techniques ( 8 of 15)
Five Common Relaxation techniques
5. Think of a place where you feel very relaxed and calm
Close your eyes and visualize being in that place

11. Tips and Techniques ( 9 of 15)
Dealing with thoughts
“Yell stop!” Either mentally or in an appropriate place out loud!

12. Tips and Techniques ( 10 of 15)
Dealing with thoughts
Focus your attention on a specific object and notice the details
During a test, take a few seconds to listen to your own breathing

13. Tips and Techniques ( 11 of 15)
Dealing with thoughts
Praise yourself
Talk to yourself in a positive way: “I have prepared for this test and now will show the instructor what a brilliant student I am!”

14. Tips and Techniques ( 12 of 15)
Dealing with thoughts
Consider the worst
quickly discover the absurdity of thinking that failing the test will mean the absolute end of your academic and professional career or personal happiness!”

15. Tips and Techniques ( 13 of 15)
Dealing with thoughts
Zoom out
Briefly imagine that you are now a few hours, days, weeks, months, removed from this situation
Assess how much the current test situation will matter

16. Tips and Techniques ( 14 of 15)
Dealing with physical sensations
Exercise
Aerobic (walking, jogging, sports) or anaerobic (weight lifting) on a regular basis
Simply walking 20 minutes on a regular basis will help

17. Tips and Techniques ( 15 of 15)
Dealing with thoughts
Get help
When these techniques don’t work, seek immediate help from family, friends, medical providers, church, faculty, staff
Emergency assistance is available on the phone

18. Techniques need to be practiced so they are second nature to you.
Summary
Techniques need to be practiced so they are second nature to you.

19. Try the techniques but don’t hesitate to seek help!
Conclusion
Try the techniques but don’t hesitate to seek help!