Transcript Overcoming Test Anxiety - Grand Valley State University

Student Academic
Success Center
Do you study hard, but
“blank out” in the middle of
exams?
Do you find yourself feeling
so stressed before tests that
you almost feel sick?
Do you feel overwhelmed
just thinking about taking
your next exam?
Understanding Anxiety
What is Anxiety?
 A Physiological and psychological response to a
perceived danger or threat
 This means that we can learn to perceive the
situation differently
Anxiety Symptoms
When an individual perceives an exam to be a “danger” or a threat
(“But, I might fail”), these are some of the symptoms they may
experience. These can undermine one’s ability to perform in a
test situation.
Assess Yourself
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2
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9
10
As you think about your experiences with test anxiety,
what “score” would you give yourself?
A 1 would mean that you
have a sense of complete
calm and confidence
about test taking.
However, a more common
feeling is to be a little
nervous before an exam,
even though you have
strategies to manage your
stress.
A 10 would mean that
you are extremely
stressed-in fact you go
into tests and can
hardly remember your
own name. You
experience most, it not
all, of the symptoms
listed on the previous
side.
Approaches to Managing Test Anxiety
Cognitive Restructuring (Challenging negative
thoughts)
2. Efficient Learning Strategies (Preparation)
3. Relaxation Techniques
4. A Balanced Life
1.
There are several ways to approach the problem of test anxiety. We have
chosen four strategies that we feel are most effective. Let’s now take a closer
look at each strategy….
1. Cognitive Restructuring
The first approach is combating test anxiety is to
examine the thought that creates anxiety
“Cognitive Restructuring” is based on the
premise that what you are feeling right now is
altered by what you are thinking-internal
messages or “self-talk”. The goal is to
restructure those thoughts that cause anxiety
and undermine your success.
Challenging self-defeating and negative
thoughts can be a very powerful way to manage
anxiety.
A+B=C Model
Activating Event (test)
+
Beliefs/Thoughts
=
Consequence/Result (Anxiety)
Now take a moment and consider the thoughts that are
going through your mind before an exam.
Changing our Thinking
We all talk to ourselves, but we don’t realize how
negative internal dialog can thwart our attempts to do
well in exams. Often, we not only accept but cultivate
negative and irrational messages, which creates even
greater anxiety. A seed of negative self-talk can be
planted as a result of fear, bad experience, or
misdirected motivation.
So, how can you actually restructure the
way you think?
Saying, “Just stop thinking that way” doesn’t usually
work. Cognitive restructuring involves exchanging a
negative thought process with a rational, balanced
message based on reason.
Thoughts that Lead to Anxiety
“I’m terrible at taking tests.”
“I’m just not smart enough.”
“If I fail this test, I’m going to get kicked out of Grand
Valley.”
Rational Thoughts
 “Taking tests is hard for me, but I will prepare, work
hard, and do my best!”
 “Math is a difficult subject for me. I am a smart person;
I just need to learn new strategies to learn math.”
 “How I perform on a test does not determine my value
as a person”
How do you restructure this message to
yourself?
 “You got a D on your last BIO test, even though you thought you
did well. You are going to do just as bad this time.”
 Take a sheet of paper and try this. Write down a few sentences
that reflect how you would restructure this message. Remember,
you are going to re-write this “thought” to make it a realistic, yet
positive and encouraging message to yourself.
 “I have had some bad experiences with tests before, but with this
test I am going to let myself start fresh. I will go into this exam
recognizing that I have studied and now will just share what I
know. I will use my test taking strategies and do my best.”
I MUST GET A GOOD GRADE!
Let’s say there is a lot riding on this
test. In fact, let’s say that if you don’t
get an A or a B you will not be able to
get into a program that you have been
wanting to get into all your life!! The
pressure is not only in your head-there
are significant consequences to not
doing well. So, how would you
restructure this message?
“I recognize that if I do not get an A on this test it may change
my life plans. But I also know I have done all I know to do to
prepare for this exam. I know that putting too much pressure
on myself can backfire. So I am choosing to release myself
from the pressure, and realize that as much as I want this A, I
can and will handle the consequences of the grade I make. I
will do my best. I can do no more.”
Taking the pressure off with messages that are true and
encouraging can make the difference between freezing and
being able to share what you know about the topic on the
test.
Let’s Practice:
 “I’ll probably fail because this teachers tests are always
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impossible.”
Restructured thought:
_______________________________________________
_______________________________________________
“I have always been a terrible test taker. I just know I
will fail this one too.”
Restructured thought:
_______________________________________________
_______________________________________________
 So……the goal of restructuring our thoughts is to
release oneself from the pressure of messages that
undermine your ability to perform to the best of your
ability.
Dealing with the past
 Write down everything you have experienced in the
past while taking tests.
 Include physical symptoms, emotions, thoughts,
behaviors etc.
 Now go back and think about each item. What are
ways in which each anxiety might be eliminated or
reduced?
Dealing with Test Anxiety Involves
Changing Your Mindset
 We must take responsibility for our own choices
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regarding test anxiety
We are all creatures of habit and patterns, but we have
the capacity to change.
Realize it is a PROCESS – it won’t change overnight
The “answers” do not lie in magic-they lie in making
changes and implementing strategies.
A change of lifestyle patters and thoughts come with
repetition and practice
Things to dwell on
 I have done what I can, now I am just going to do my
best.
 I have a choice as to how I perceive this situation.
 Will I remember this in 10 years?
 My performance on a test does not determine my value
as a person.
Create your own positive mantra
2. Use Efficient Learning Strategies and Prepare
 Many students are having test anxiety for good
reason…They are not prepared!
 There is no substitute for being prepared
Preparing for the Test
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Do the reading
Keep up with the day to day work
Take good notes, fill in and clarify right
Go to study groups/tutoring
Review material within 24 hours
Review regularly
Make flashcards
Overview the work to be done, prioritize topics and schedule time to
do it. ( Try to give yourself 7 days to study for tests)
• Make up practice tests or do practice problems.
• Use study strategies that work for how you learn
• Work to understand the material not just to memorize it.
Taking the Test
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Arrive early!
Take a deep breath
Read the directions! Identify the value of questions
Download any key information (formulas, equations, lists, etc.)
Answer questions in a strategic order/plan your time
 Easy questions first, those with most points next, difficult after
 Try to answer the question stem on your own before you look at
the answers.
 Read all the answers before you choose one (for multiple choice)
 Look for answers in other test questions
 Review
 To make sure you didn’t misread a question
Analyzing Returned Tests
 If you receive your test back to keep, rework your errors
 If not, meet with your professor
 Identify the reason you missed questions
 Did you miss “big picture concepts” or details?
 Where did the questions come from?
 Book, lecture, etc.
 Analyze how you prepared – did it work?
3. Relaxation Techniques: Deep Breathing
 Deep breathing
 Inhale a deep full breath all the way down to your
tummy, then exhale slowly and completely.
 Think of breathing in peace with each inhalation.
Visualize blowing out tension and negativity with each
exhalation
 Take a few moments to try this deep breathing
exercise. As you inhale slowly, fill your lungs as full as
you can. When you exhale, allow your muscles to relax
as you blow out all tension and anxious thoughts.
Repeat this several times. Do this before you study, in
the middle of a break, just before a test, and in the
middle of your test. Not only do our bodies relax when
we practice deep breathing, but our brains work much
better with sufficient oxygen! This extra oxygen allows
you to think more clearly and can help alleviate mental
blocks! Try it!!
Relax… Progressive
Relaxation
 Progressive relaxation is an exercise whereby you
slowly and methodically relax each muscle in your
body while keeping your mind alter and calm. It can
take from 5 minutes up to 20 or more minutes. It is a
very calming and soothing way to relax your body and
prepare for a test that may normally cause anxiety. It
can also be an effective exercise to practice before
studying. The next three slides include a progressive
relaxation “script”
4. A Balanced Life
 It is important that you balance your academic life and
the time you focus on studying with the other
elements of your life.
 Take time to be with friends and family, exercise, take
care of your spiritual and emotional needs.
Physical Health
 Eat good meals
 Drink plenty of water
 Exercise
 Relax
 Have fun
 Get enough sleep
 Staying healthy will help you avoid illness and burn-
out
Emotional Health
 Practice forgiveness of self and others
 Find something you are passionate about
 Do things that make you feel good about yourself
 Develop good friendships
 Communicate feelings appropriately
 Serve and support others
 Seek help if you need to
Intellectual Health
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Find something you are interested in learning about
Read and discuss
Adopt new learning strategies
Diversify what you learn about
Spiritual Health
• Take time for quiet
• Practice faith
Social Health
• Laugh
• Seek time with people that make you feel good
• Try new things
If your anxiety interferes with your every day life, every
day, seek help from a professional. Don’t be afraid to,
because it can get better.
Resources at GVSU:
 Counseling and Career Development Center
 Your academic Advisor
 The Student Academic Success Center
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Tutoring/Instructional Support
Study Skill Coaching
Academic Success Workshops