Test Anxiety & Test Anxiety & What You Can Do What You Can Do

About ItAbout ItPresented by: Candice Guillory, Presented by: Candice Guillory,

M.S.M.S.Alice Boucher World Languages Alice Boucher World Languages

AcademyAcademyTesting Parent NightTesting Parent Night

Thursday, February 24, 2011Thursday, February 24, 2011

What is Anxiety?What is Anxiety?

• Initiated by internal feelingsInitiated by internal feelings• Response to a perceived threatResponse to a perceived threat• Not always aware of the causeNot always aware of the cause• Intensity of response is not Intensity of response is not

proportional to the perceived threatproportional to the perceived threat• Persistent & chronicPersistent & chronic

Domains That Influence Domains That Influence AnxietyAnxiety• Domain # 1 – Individual’s CharacteristicsDomain # 1 – Individual’s Characteristics

Feelings of Feelings of self-worthself-worth as a student as a student ConfidenceConfidence in a specific subject area in a specific subject area Ability to regulate one’s emotionsAbility to regulate one’s emotions when confronted with when confronted with

high levels of stress or uncertaintyhigh levels of stress or uncertainty

• Domain # 2 – Environments in which the Domain # 2 – Environments in which the individual lives, plays, and worksindividual lives, plays, and works School EnvironmentSchool Environment – What value does the school place on – What value does the school place on

high test scores?high test scores? Home EnvironmentHome Environment – What value do parents place on high – What value do parents place on high

test scores?test scores? Community EnvironmentCommunity Environment – What other factors contribute to – What other factors contribute to

test anxiety? (ex. peer pressure, media, etc.)test anxiety? (ex. peer pressure, media, etc.)

• How the individual’s characteristics How the individual’s characteristics interact with these environments that will interact with these environments that will result in the raising or lowering of test result in the raising or lowering of test anxiety. anxiety.

Four Parent Personality Four Parent Personality Types That Promote Types That Promote

AnxietyAnxietyTYPETYPE CHARACTERISTICSCHARACTERISTICS STATEMENSTATEMENTT

The The WorrierWorrier

• anticipates the worstanticipates the worst• overestimates the odds of bad overestimates the odds of bad things happeningthings happening• creates images of failure and creates images of failure and catastrophecatastrophe

““What if…”What if…”

The The CriticCritic

• highly judgmentalhighly judgmental• ignores positive and focuses on ignores positive and focuses on negativenegative• compares the child to otherscompares the child to others

““You could You could have…”have…”

The The VictimVictim

• enables through helplessnessenables through helplessness• sets low expectationssets low expectations• promotes feelings of promotes feelings of dependencedependence

““You can’t…”You can’t…”

The The PerfectioPerfectionistnist

• wants everything perfect & wants everything perfect & under controlunder control• focuses on competitionfocuses on competition• views self-worth as externally views self-worth as externally drivendriven

““You should You should have…”have…”

Techniques to Reduce Techniques to Reduce Test Anxiety Symptoms Test Anxiety SymptomsComponComponentent

SymptomsSymptoms TechniqTechniquesues

PhysicalPhysical • Body temperature changesBody temperature changes• Breathing difficultiesBreathing difficulties• Muscular stiffnessMuscular stiffness• Abdominal complaintsAbdominal complaints• Cardiovascular problemsCardiovascular problems

• Deep Deep breathingbreathing• Progressive Progressive muscle muscle relaxationrelaxation• Physical Physical exerciseexercise

EmotionEmotionalal

• Mood changesMood changes• EmotionalityEmotionality• Fears of loss of controlFears of loss of control

• VisualizationVisualization• MeditationMeditation• Self-Self-ExpressionExpression

Mental Mental or or CognitivCognitivee

• Irrational thinkingIrrational thinking• Feelings of failure or Feelings of failure or rejectionrejection• Memory lossMemory loss• Loss of concentrationLoss of concentration

• Positive Positive self-talkself-talk

Deep BreathingDeep Breathing1.1. Get in relaxed, seated position with both feet on the Get in relaxed, seated position with both feet on the

floor is best. Closing your eyes as you inhale and floor is best. Closing your eyes as you inhale and exhale can greatly help. exhale can greatly help.

2.2. Begin by inhaling slowly and deeply (4-5 seconds on Begin by inhaling slowly and deeply (4-5 seconds on in-breath) through your nose. Try to breathe from in-breath) through your nose. Try to breathe from your abdomen up (may place hand under your rib your abdomen up (may place hand under your rib cage to feel hand raise as breathe in, chest should cage to feel hand raise as breathe in, chest should not move very much). not move very much).

3.3. Hold deep breath for a second or two and exhale Hold deep breath for a second or two and exhale slowly (4-5 seconds on out-breath) through mouth. slowly (4-5 seconds on out-breath) through mouth. As you exhale, try to let your body relax and go limp. As you exhale, try to let your body relax and go limp.

4.4. Keep your breathing quiet, natural, slow, and smooth. Keep your breathing quiet, natural, slow, and smooth. Keep a rhythm. Take at least 3-5 full abdominal Keep a rhythm. Take at least 3-5 full abdominal breaths.breaths.

5.5. Ideally, breath for 3-5 minutes, however, concerns Ideally, breath for 3-5 minutes, however, concerns about time may not permit it. Keep it short if test is about time may not permit it. Keep it short if test is timed. timed.

Most important thing about abdominal breathing is to Most important thing about abdominal breathing is to concentrate on your breathing, clear your mind, and concentrate on your breathing, clear your mind, and keep your body as relaxed as possible. keep your body as relaxed as possible.

Progressive Muscle Progressive Muscle RelaxationRelaxation1.1. Get into relaxed position, sitting upright with feet flat on the Get into relaxed position, sitting upright with feet flat on the

floor and close your eyes. floor and close your eyes. For each step you will hold for 5-10 For each step you will hold for 5-10 seconds then release for 10-15 seconds. Repeat 2 or 3 times. seconds then release for 10-15 seconds. Repeat 2 or 3 times. Focus on how relaxed your feet feel after you release the Focus on how relaxed your feet feel after you release the tension.tension.

2.2. Tighten your feet by curling your toes in. Tighten your feet by curling your toes in. Hold, release & Hold, release & repeat.repeat.

3.3. Tighten your calf muscles. Tighten your calf muscles. Hold, release & repeat.Hold, release & repeat.4.4. Tighten your thigh muscles. Tighten your thigh muscles. Hold, release & repeat.Hold, release & repeat.5.5. Tighten your buttocks by pulling them together. Tighten your buttocks by pulling them together. Hold, release Hold, release

& repeat.& repeat.6.6. Tighten your stomach muscles by sucking your stomach in. Tighten your stomach muscles by sucking your stomach in.

Hold, release & repeat.Hold, release & repeat.7.7. Tighten your chest by taking a deep breath in through your Tighten your chest by taking a deep breath in through your

mouth. mouth. Hold, release & repeat.Hold, release & repeat.8.8. Tighten your fist by clenching them. Tighten your fist by clenching them. Hold, release & repeat.Hold, release & repeat.9.9. Tense your arms by flexing your biceps. Tense your arms by flexing your biceps. Hold, release & Hold, release &

repeat.repeat.10.10. Tighten your shoulders by pulling them back as far as you Tighten your shoulders by pulling them back as far as you

can. can. Hold, release & repeat.Hold, release & repeat.11.11. Tighten your neck by moving it back and aiming your child Tighten your neck by moving it back and aiming your child

toward the ceiling. toward the ceiling. Hold, release & repeat.Hold, release & repeat.12.12. Tighten your face muscles by raising or lowering your Tighten your face muscles by raising or lowering your

eyebrows. eyebrows. Hold, release & repeat.Hold, release & repeat.

Positive Self-TalkPositive Self-TalkNegative Self-Talk Negative Self-Talk

StatementsStatementsBased on faulty beliefsBased on faulty beliefs

• I can’t pass the test.I can’t pass the test.

• What if I fail? Everyone will think What if I fail? Everyone will think I’m stupid.I’m stupid.

• What if I fail? My parents, What if I fail? My parents, teachers, and friends will think teachers, and friends will think less of me.less of me.

• What if I do not score high? I What if I do not score high? I should be able to answer every should be able to answer every question.question.

• If I worry about the upcoming test, If I worry about the upcoming test, I will be motivated and prepare I will be motivated and prepare better.better.

Positive Self-Talk StatementsPositive Self-Talk StatementsWhat I should be saying to What I should be saying to

myselfmyself• What if I can do better than I thought I What if I can do better than I thought I

could?could?

• I am intelligent. Failing is OK. My I am intelligent. Failing is OK. My worth as a person is not based on my worth as a person is not based on my performance on one test.performance on one test.

• My parents and teachers love me. My parents and teachers love me. True friends care about me regardless True friends care about me regardless of how I perform on the test.of how I perform on the test.

• No one is perfect I will prepared and No one is perfect I will prepared and do my best.do my best.

• Worrying will not help me pass any Worrying will not help me pass any test. Preparation will.test. Preparation will.