Transcript Slide 1
OVERCOMING TEST ANXIETY Overcoming Test Anxiety A Survival Seminar Presented by Chareane Wimbley-Gouveia Learning Center Coordinator Study Skills Instructor [email protected] 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? Fear • Healthy Fears • Unhealthy Fears • Keep us safe • Helpful • Expanding • “Yakky” • Repetitious • Limiting 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 What is the impact of test anxiety? • If you feel your anxiety is affecting your performance, then it is a problem 1. Test failure High levels of Test Anxiety Interfere with your ability to Prepare for, 2. Test anxiety TestAnxiety Cycle 6. 3. Can’t study effectively Interference with test performance Think about or Take an Exam. Van Blerkom, D. L. & Mulcahy-Ernt, P. I. (2005) College Reading and Study Strategies, p.257 5. More test anxiety 4. Underor unprepared for exam How to Overcome Test Anxiety Realize, some level of anxiety is normal. Work to control anxiety’s components: cognitive, emotional, and physiological Tolerate discomfort for the possibility of enlightenment My barn has burnt down. Now I can see the moon. --Masahide 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, 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 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 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 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? 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 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 Free 15 minute (clothed) back massage every Wednesday from 11-1 p.m. in SL&L (Albany Campus) by advance sign-up. Visualize a place where you feel calm and peaceful, so you can call up this image when you need to… 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 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 That’s all, folks!