+Coping

withTest

Anxiety

A student support session presented by:

Academic Anxiety Resource Center

What is

Test Anxiety?

What effect does it have?

How can I

preventTest Anxiety?

How can I

reduce myTest Anxiety?

+

Coping withTest

Anxiety

Partners

How can I

preventTest Anxiety?

Center for Technology in Education

Have you ever……worried so much over an exam that you’ve lost sleep or skipped meals?

…spent many hours studying for a test and during the exam your mind goes blank?

…felt extremely nervous, had sweaty palms or shortness of breath during a test?

…worried about the grade or the questions from a test after you’ve taken it?

What is Test Anxiety?• Any uneasiness, tension,

apprehension, or feelings of worry or fear associated with the three phases of the learning-testing cycle:

• Test preparation• Test performance• Test reflection

• Most people believe test anxiety only occurs during the test-taking event

• However, it is very common to experience similar anxiety prior to and for hours or even days after a test.

+What Can Cause Test Anxiety?Pressure family, friends, professors, classmates, key milestones

Past experiences previous test-taking problems, negative experiences

Fear of failure often due to pressure and negative past

experiences

Lack of adequate preparation waiting until the last minute feeling overwhelmed cramming does little to help you adequately prepare

Poor test-taking skills lack skills in knowing how to take a test

+ What are the Effects ofTest Anxiety?

Some anxiety is normal when preparing for and taking a test

However, the EFFECT on students is what makes the difference:

• Cognitive Symptoms• Mental Distraction

• unable to concentrate, easily distracted by noise, uncomfortable temperatures, and even people walking by

• Mental blocks • unable to think effectively about studying for & taking test

• Physical symptoms• Fidgeting, “butterflies” in stomach, quickened heart rate or

breathing, nausea, sweaty palms, or a headache

+

All of this can impair your test performance even if you prepared

and know the material!

+ Keys to Prevent Test Anxiety

Set GOALS to get started & stay motivated

Start PREPARING well in advance

Develop good TIME MANAGEMENT

Create an ENVIRONMENT conducive to study

Utilize effective STUDY STRATEGIES

TAKE CARE of yourself

+ PREPARE & MANAGE your timeA Few Weeks Before:

look ahead, set your goals and outline your study schedule timeline

A Week Before: organize your notes and other materials so they are

ready begin your review plan to space out multiple study sessions over the

week

Day Before: one final, brief review of the material make sure you eat right and get adequate sleep

Day Of: Relax, Be Confident, Remind yourself that you have

prepared and you KNOW this!

+ Study ENVIRONMENTSelect or create a study space that is set up to help you study effectively.

Make sure you: select a convenient time when you are most alertare comfortable use a spacious area to easily access your materialshave everything with you that you might needminimize distracters and interruptions

people, phone, noise (tv, music)

+ STUDY STRATEGIESFirst, do the BASICS to put yourself in the

best position to do well:attend all classesbe an active participant in class (take notes, pay

attention)ask questions and get help if you have problems

Practice “SQ3R”SURVEY (skim) – the chapter to plan your approachQUESTION – form questions about the readingREAD the assigned materials RECITE (recall) – the key points in your own words REVIEW - the material again, testing knowledge

NOTE-TAKING – before, during, after lecture

+ STUDY STRATEGIESUse all available LEARNING TOOLS

textbook, companion website, provided by the instructor

CREATE your own learning aids to review

Use a STUDY GUIDE to direct study sessions

THINK about the test format and plan for how to take the test

REVISIT material multiple times in different ways Short, frequent study sessions (1 hour then break) Review, question yourself, do practice quizzes, write out

the information, review with classmates

+ Keys to Reduce Test Anxiety

Keep some PERSPECTIVE remember that some anxiety is good the real significance of the test

Utilize RELAXATION Techniques

Focus on POSITIVE “SELF TALK”

+ RELAXATION TechniquesIn order to relax, you must activate the

body’s natural relaxation response.

These various techniques can help:

Deep Breathing Meditation A powerful, easy and quick technique to help you

slow your breathing and better control the ‘stress’ reaction

Hypnotherapy Relaxation Helps you achieve a deeply relaxed and focused

state in which the mind is guided away from thoughts or worry into a more tranquil and peaceful place

+ RELAXATION Techniques

Visualization & Imagery Uses slow breathing and peaceful, mental imagery to

create a relaxed and pleasant mental state.

Mindfulness MeditationMindfulness – state of focused attention and

awareness of how we are thinking, feeling and sensing in the present moment

Through practicing mindfulness, you can acknowledge and better understand your experiences

+ RELAXATION TechniquesProgressive Muscle Relaxation

Involves tensing and relaxing of specific muscle groups while breathing deeply

Progress sequentially through various muscles in body

Yoga for Stress Relief Using postures and breathing to improve mental and

physical state

Yoga Breathing Exercise (Pranayama) Specifically use breathing exercises to achieve

mental relaxation

+ The Power of SELF-TALK A lot of anxiety comes from negative self-talk

“I’ll never pass this test…” “If I fail, I’ll never…”

Think about your statements and restructure them to reflect more realistic, positive thinking “Yes, this test is important, but it is just one grade in this

class” “I will be ok, I can do this” “I know that I will do better next time”

Be confident in your abilities “I am capable of passing this test” “I am going to do well because I prepared as best as I could”

Stay away from other negative talkers – only fuels anxiety

+

• Start studying and preparing in advance•You must know the material to do well on a test

 

• Learn and practice ways to control your

anxiety•You have to manage your anxiety in order to demonstrate what you know on the test.

2 Key Points to Remember:

+ For more helpful information, follow these links to additional resources…

Helpful Websites on:

• About Test Anxiety (University of Buffalo)

• About Test Anxiety (Anxiety & Depression Association of America)

• Overcoming Test Anxiety• Relaxation Technique Activities• Relaxation Technique Descriptions

Helpful Videos on:

• How to Get the Most Out of Studying• Mindful Meditation exercise

+ For additional support or information, contact:

Academic Anxiety Resource Centerwebsite: www.academicanxiety.org

or email:

Dr. Jerrell Cassady Monica L. Hellerjccassady@bsu.edu mlheller@bsu.edu

Feel free to visit us on Twitter! @AcademicAnx