1. Reducing Test Anxiety Moultrie Technical College Student Academic Center

2. Purpose To provide helpful hints to help MTC students reduce test anxiety

3. Outline References Introduction Tips and Techniques Summary Conclusion

4. References How to Get Good Grades in College, Linda O’Brien, Woodburn Press, 2001 University of West Georgia (Student Development Center) Becoming a Master Student, Dave Ellis, Houghton Mifflin Company, 2006

5. 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)

6. 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

7. 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!

8. 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

9. Tips and Techniques ( 4 of 15) Five common relaxation techniques 1.Take a deep breath, hold it and then release your breath along with the tension

10. 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

11. 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

12. 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

13. 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

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

15. 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

16. 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!”

17. 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!”

18. 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

19. 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

20. 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

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

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