Slide 2 MANAGING TEST ANXIETY Strategies for Stress Reduction
and Better Test Performance A Connect to Success Presentation Slide
3 What is Anxiety? A physiological and psychological response to a
perceived danger or threat Two types of test anxiety Anticipatory:
Felt when thinking about and/or studying for a test
Situational:Felt while taking a test Slide 4 How do you deal with
it? Slide 5 Anxiety Symptoms Physiological:Psychological: Upset
stomachConfusion RestlessnessMemory blocks Sleep
problemsIrritability Muscle tensionImpaired concentration
HeadachesPoor judgment Back painFrustration Slide 6 More symptoms
Muscles tense Blood pressure rises Stress hormones are released
Head feels like its in a clamp. Stomach hurts. Sweating. I studied
this stuff yesterday, why cant I remember? Cant think! I know the
answers both before and after the test, but not while taking the
test! Slide 7 Slide 8 Do you often times feel like this? Slide 9
Assess Yourself Calm Very anxious
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Slide 10 Lack of preparation! Past experiences of blanking out or
performing badly on exams. Focusing too much on the outcome.
Focusing too much on how other classmates and friends are doing.
Issues outside of school distracting you from studying for or
concentrating on exam. What causes test anxiety? Slide 11 Separate
lack of preparation with test anxiety. If you spent the previous
night cramming material, or even started studying the day before,
you are NOT prepared. When you study like that, you are creating a
short- term memory, not storing the material. It is very difficult
retrieve material you havent stored. You should study at least a
week in advance of the exam! Slide 12 Understanding Stress Learn to
understand the stress response Stress is not something we can avoid
Stress is a response to any physical, emotional, psychological, or
intellectual demand that requires a readjustment of the individual
in some way. Stress is a fact of life. Slide 13 When youre in a
situation that you perceive to be stressful your brain will
switches to a fight or flight mode. It releases adrenaline and
nonadrenaline, the Hormonal system releases. The response is both
physical and emotional Slide 14 The Stress Response Say you
encounter a bear in the forest As a result of seeing this bear,
your body prepares for fleeing from it: your heart rate goes up,
your lungs start breathing faster, you are (understandably) very
nervous you have dry mouth. Your brain stops working, because its
already told your body to RUN and now it can turn itself off in
preparation for flight. Slide 15 Remember how we said that Stress
is a fact of life? Stress can be a good thingin fact, some stress
is a necessary thing for success. Slide 16 Three approaches to
managing test anxiety Efficient Study Techniques Cognitive
Restructuring (negative self-talk to positive) Relaxation
Techniques Slide 17 Cognitive Restructuring Changing the way we
think Changing the things we dwell on Slide 18 Negative Self-Talk
Traps Previous Problems with Test Performance Fear of Exposure
Focusing on the Grade vs. Learning the Materiel All Or Nothing
Thinking Self-Labeling Slide 19 More Negative Self-Talk Well, youve
waited til the day before the exam because youve said to yourself,
I can only study when I feel energized and now I feel really
energized. But, since Ive waited so long, Im not sure I can do very
well because I may not have enough time to study everything. And,
since I may not have enough time to study everything, it might be
that what I study wont be on the test and what I dont study may be
on the test. Slide 20 And More Negative Self-Talk. I always panic
and my mind goes blank What if I really bomb the exam? What if I
just freeze? When I cant answer the first question, I panic If I
dont pass this test, it means Im stupid If I dont pass this test,
Ill flunk the class If I flunk the class, Ill flunk out of college.
Slide 21 Now, instead of actually studying, you close your eyes and
picture yourself going to the exam, full of dread, knowing that you
dont know. You see yourself sitting in the desk as the test papers
get passed back. You can clearly see yourself looking at the top
page of the exam and blanking out completely. And you rehearse this
over and over again Slide 22 So, you go to class the next day, full
of dread and when the test hits your desk, you look down at the
first page and blank out. No surprise here. You have just
demonstrated the power of positive thinking! What you think will
happen has a dramatic and often direct effect on how you behave.
Slide 23 What you see is what you get! Each time you imagine
something or ask yourself questions, or make statements to
yourself, a part of you hears each of these as a suggestion for
action. Remember how you get good at things - practice, practice,
practice. If you practice how awful you will perform, it is likely
that that is how you will act. Slide 24 Take responsibility for
yourself We are solely responsible for our choices, and we have to
accept the consequences of every deed, word, and thought throughout
our lifetime. Slide 25 Things to dwell on.. I have done what I
could, now I am going to do my best I have a choice as to how I
perceive this situation Will I remember this in 10 years? There is
more to life. Life is not a problem to be solved, but a reality to
be experienced. Slide 26 Learn to Relax Deep breathing (adds oxygen
to the brain) Inhale for slow count of 6. Exhale for slow count of
8 Think of breathing in peace with each inhale. Visualize blowing
out tension, negativity with each exhale. Slide 27 Progressive
Relaxation Take a Mind Vacation visualize yourself in a wonderful
place.
http://www.youtube.com/watch?v=sSgPDKG6bB0&feature=related
Slide 28 Progressive Relaxation Exercise Here is the Progressive
Relaxation Exercise: Take a deep breath completely fill your lungs.
Now release as much air as you can. Repeat this three times. Now
focus on your toes. One by one, relax each toe. Take your time.
Allow each muscle in your foot to relax as you allow this warm
sensation of relaxation to move through your foot and to your
ankle.\ Notice how you are breathing deeply, and with each exhale a
little more tension is released from your body. Slide 29
Progressive Relaxation Contd Now allow the warm sense of calm to
gently move up your legs. Slowly allow each muscle. Slide 30
Progressive Relaxation Now focus on the base of your neck and allow
the calm, warm sense of relaxation to move up the back of your
neck, slowly up over the top of your scalp and finally relax your
forehead, ears, eye lids, nose, lips, and jaw. Notice how your
breathing deeply and a great sense of relaxation, focus and calm
has taken over your body and mind. Now is a great time to take a
couple of deep breaths and begin to study, or take an exam. Best
wishes to you. Slide 31 Tips for Doing Relaxation Set aside 30 45
minutes NOT after a meal Quiet, distraction-free environment Dim
lights Warm temperature Loose clothing Lie down or sit in a
comfortable chair Slide 32 Benefits of Relaxation Physiological
Effects Relaxation of skeletal muscles generalized to smooth
muscles Effective in treating migraine and tension headaches
Effective in treating backaches Psychological Effects Increases
self-concept and self-esteem Reduces anxiety Reduces depression
Helps insomniacs sleep Slide 33 Use Efficient Study Strategies!
Study SMARTER Slide 34 Review material effectively and often
throughout the semester. Conduct review sessions 10 minutes a day
for each class. Seeing, hearing, or interacting with the class
material often will help you remember it. -Study in short spurts
(an hour or less) and take breaks, rather that studying straight
through for several hours. -Aim for understanding the material, not
just memorizing Slide 35 The Curve of Forgetting illustrates why
cramming for any exam is not the smartest way to studyCurve of
Forgetting Slide 36 Within 24 hours of the lecture, if you spend
ten minutes reviewingrewriting your notes, rereading the text for
exampleyou can raise the curve to almost 100% again (the orange
line in the above graph). On Day 7 it will take you only five
minutes to recall the information, again raising the curve to
almost 100%. If you review every week, by Day 30 it will take your
brain only two to four minutes to report back the information.
Slide 37 Think you dont have time to review every day? I would tell
you that you cant afford not to review every day, for without
reviewing frequently, youll need to spend 40 50 minutes re-learning
each hour of lecture notes. Do the math. Do you have that much time
to devote to cramming for the test? What can it hurt to try a new
method? If you continue with the same habits, you will have the
same results. Slide 38 Prepare well in advance Dont go without
sleep the night before Stop studying an hour or so before the test
and relax and compose yourself Avoid speaking with any fellow
students Who have not prepared Who express negativity Who will
distract your preparation Talking about the test raises your
anxiety Slide 39 Tips for In and Out of Class Meet your teacher.
Attend office hours. Attend class regularly Take careful notes Get
the names and phone numbers of some people in your class. Form/join
a study group. Talk with your advisor Schedule free tutoring Slide
40 Visit the Student Success Center 507-433-0356 Free Tutoring
Study Groups Organization Tips Time management tools Study Skill
Advising Disability Services More.. We all need a little help now
and then Slide 41 Your best advocate can be.. .YOU
