Test anxiety: the emotional reactions Test anxiety: the emotional reactions that that some students have to examssome students have to exams

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

The fear of exams is The fear of exams is NOT an irrational NOT an irrational

fearfear—after all, how —after all, how you perform on the you perform on the

SAT or college SAT or college exams can shape exams can shape the course of your the course of your academic career.academic career.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

However, excessive fear However, excessive fear of exams interferes with of exams interferes with your ability to be your ability to be successful in college.successful in college.

Consider the Consider the above info above info REDRED

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

There are three components There are three components of test anxiety of test anxiety

1.1.Physical component—typical body Physical component—typical body reactions: reactions: knot in stomach, nausea, knot in stomach, nausea, butterflies in the stomach, wet and butterflies in the stomach, wet and trembling hands, pounding heart, etc. trembling hands, pounding heart, etc.

2. Emotional component:2. Emotional component: fear or panic: fear or panic: “I come “I come completely unglued.”completely unglued.”

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

There are three components There are three components of test anxiety of test anxiety

3. Mental or cognitive 3. Mental or cognitive components—problems components—problems with attention and with attention and memory as well as worry:memory as well as worry: ““My mind jumps from oneMy mind jumps from one thing to another” and thing to another” and (worry) “I’m certain to (worry) “I’m certain to fail.”fail.”

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Technique 1: Loosen up and Technique 1: Loosen up and relaxrelax

Here are two Here are two techniques techniques

offered by the offered by the Student Student

Counseling Center Counseling Center at the University at the University

of Texas at of Texas at Dallas.Dallas.

It is possible for students to learn how to It is possible for students to learn how to relax on cue, so that anxiety can be relax on cue, so that anxiety can be controlled during the exam. controlled during the exam. Learning how Learning how to relax is fairly simple,to relax is fairly simple,but you need to practice it beforehand.but you need to practice it beforehand.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

I’m going to flunk the I’m going to flunk the test;test;

I hate that Simoncini; I I hate that Simoncini; I hate that JERK hate that JERK

Simoncini. Simoncini. Sabrina needs to Sabrina needs to lighten up and relax. lighten up and relax.

She should She should follow follow these stepsthese steps..

Get comfortable in yourGet comfortable in yourchair-- even slouch downchair-- even slouch downif that helps if that helps

Tighten, then relax different Tighten, then relax different muscle groups of your body, one muscle groups of your body, one group at a time—group at a time—start with your start with your feet, then move up your body to feet, then move up your body to your neck and face.your neck and face.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Look how Sabrina Look how Sabrina has started to relax. has started to relax.

She should next She should next follow these follow these

additional stepsadditional steps..Third, begin breathingThird, begin breathingslowly and deeply slowly and deeply

Focus your Focus your attention attention on your breath on your breath going going in and outin and outEach time your breathe out, Each time your breathe out, say say ““relax” to yourselfrelax” to yourself

Students who are Students who are anxious about tests anxious about tests tend to say things totend to say things tothemselves that are themselves that are negative or exaggerated.negative or exaggerated.

Here is theHere is the second second technique.technique.

Focus is on reducing the negative Focus is on reducing the negative and worrisome thoughts that and worrisome thoughts that provoke the anxietyprovoke the anxiety

This test will This test will be hecka be hecka hard—no hard—no way I can way I can

pass.pass.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

But to make suchBut to make sucha replacement,a replacement,youyou must first must firstbecome aware become aware of your own of your own thoughts, then thoughts, then replace themreplace themwith constructivewith constructivethoughts.thoughts.

Research shows thatResearch shows that test anxiety test anxiety can be reduced if negative thoughtscan be reduced if negative thoughts can be replaced by constructive can be replaced by constructive thoughts.thoughts.

OK—I knew OK—I knew most of the most of the

Jeopardy Jeopardy questions, questions,

and I studied and I studied for two hours, for two hours,

and and Simoncini is a Simoncini is a fair teacher; fair teacher; so HEY, I can so HEY, I can

pass this pass this thing.thing.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Test anxiety can be Test anxiety can be blamed for poor performanceblamed for poor performancesometimes; butsometimes; but other times is theother times is thecause of your poor performance cause of your poor performance simply because you are not simply because you are not well-prepared?well-prepared?

On the next slide we On the next slide we shall offer some shall offer some

suggestions to help suggestions to help you be best you be best

prepared for tests.prepared for tests.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

First, discuss the First, discuss the test with your test with your teacher and class-teacher and class- mates. mates.

Develop effective Develop effective study and test study and test preparation preparation skills.skills.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Spread your review Spread your review over several days over several days rather than crammingrather than cramming

Intensive review should be done Intensive review should be done a few days before the test a few days before the test

Review from your textbook,Review from your textbook,your notes and homework your notes and homework

PsychNotesFreudIs Weird

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Use 3x5 cards for learning Use 3x5 cards for learning specific concepts or formulas specific concepts or formulas

Take a practice test under Take a practice test under exam-like conditions exam-like conditions

Maintain a regular exercise Maintain a regular exercise program program

Get sufficient rest Get sufficient rest

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety

Now, here are Now, here are some tips to some tips to avoid anxiety avoid anxiety while youwhile you areare

taking the test.taking the test.Read directions carefully Read directions carefully Budget your timeBudget your timeChange body positions to helpChange body positions to help you relax you relax

If you go blank, skip the question and go onIf you go blank, skip the question and go onOn an essay test, if you go blank on the wholeOn an essay test, if you go blank on the whole test, pick a question and start writingtest, pick a question and start writingDon’t panic when early finishers start handing-Don’t panic when early finishers start handing- in their tests.in their tests.

Students will explain the causes and controls of test anxiety Students will explain the causes and controls of test anxiety