Dealing with Test Anxiety

TEST ANXIETY DEFINED Test anxiety is a psychological condition in which a

person experiences distress before, during, or after an exam or other assessment to such an extent that this anxiety causes poor performance or interferes with normal learning. (www.en.wikipedia.org)

About 16--20% of students have high test anxiety, making this the most prevalent scholastic impairment in our schools today. Another 18% are troubled by moderately-high test anxiety. (American Test Anxiety Association)

SYMPTOMS OF TEST ANXIETY Physical — headaches, nausea or diarrhea, extreme body

temperature changes, excessive sweating, shortness of breath, light-headedness or fainting, rapid heart beat, and/or dry mouth.

Emotional — excessive feelings of fear, disappointment, anger, depression, uncontrollable crying or laughing, feelings of helplessness

Behavioral — fidgeting, pacing, substance abuse, avoidance

Cognitive — racing thoughts, 'going blank', difficulty concentrating, negative self-talk, feelings of dread, comparing yourself to others, difficulty organizing your thoughts. (www.en.wikipedia.org)

BEFORE THE TEST, USE THE ASPIRE METHOD

A.S.P.I.R.E.A: Approach/attitude/arrange

Approach your studies with a positive attitude

Arrange your schedule to eliminate distractions

S: Select/survey/study! Select a reasonable chunk of material to study

Survey the headings, graphics, pre- and post questions to get an overview

Study marking any information you don’t understand

A.S.P.I.R.E.P: Put aside/piece together:

Put aside your books and notes.

Piece together what you've studied, either alone, with a study pal or group, and summarize what you understand.

I: Inspect/Investigate/inquire/: Inspect what you did not understand.

Investigate alternative sources of information you can refer to: other text books, websites, experts, tutors, etc.

Use support professionals for assistance (academic support, librarians, tutors, teachers, experts,).

A.S.P.I.R.E. R: Reconsider/reflect/relay

Reconsider the content:If I could speak to the author, what questions would I ask or what criticism would I offer?

Reflect on the material:How can I apply this material to what I am interested in?

Relay understanding:How would I make this information interesting and understandable to other students?

E: Evaluate/examine/explore: Evaluate your grades on tests and tasks look for a pattern.

Examine your process toward improving it.

Explore options with a teacher, support professional, tutor, etc.

STRATEGIES TO CONSIDER THE NIGHT BEFORE THE TEST

Be prepared. Review the material in advance; cramming for exams a day before the test in general is ineffective.

Get plenty of sleep; it’s difficult to function effectively when overtired.

Avoid any use of drugs and alcohol; they can impede your mental ability.

Exercise. Working out may increase your alertness and sharpen your mind.

STRATEGIES FOR DAY OF TEST Have a moderate breakfast, fresh fruits and vegetables help reduce stress;

avoid caffeine, sugar and junk foods.

Allow yourself plenty of time; arrive at the testing site early.

Choose a seat where you will not be easily distracted

Use abdominal breathing to help reduce anxiety (e.g., Inhale through your nose filling up your abdomen; count to three on your inhalation and then slowly exhale counting to four).

Do a reality check; how important is this exam in the grand scheme of things? Put it in perspective.

Use positive affirmations (e.g., I’ve performed well on exams in the past, I can do it again; or, I’ve adequately prepared for this exam and feel confident about my ability).

TECHNIQUES TO USE DURING THE TEST

DURING THE TEST Read the directions

carefully

Budget your test taking time

Change positions to help you relax

If you go blank, skip the question and go on

If you're taking an essay test and you go blank on the whole test, pick a question and start writing. It may trigger the answer in your mind.

Don't panic when students start handing in their papers. There's no reward for being the first done

If you find yourself tensing and getting anxious during the test

Relax; you are in control. Take slow, deep breaths.

Don't think about the fear. Pause: think about the next step and keep on task, step by step.

Use positive reinforcement for yourself: Acknowledge that you have done, and are doing, your best.

Expect some anxiety. It's a reminder that you want to do your best and can provide energy. Just keep it manageable.

DEEP BREATHING EXERCISE

1. Sit straight up in your chair in a good posture position.

2. Slowly inhale through your nose.

3. As you inhale, first fill the lower section of your lungs

and work your way up to the upper part of your lungs.

4. Hold your breath for about 2 seconds.

5. Exhale slowly through your mouth.

6. Wait a few seconds and repeat the cycle.

TECHNIQUES TO USE AFTER THE TEST

AFTER THE TEST, REVIEW HOW YOU DID

List what worked, and hold onto these strategiesIt does not matter how small the items are: they are building blocks to success.

List what did not work for improvement.

Try not to dwell on perceived mistakes made during the testing period.

Indulge yourself in something you find relaxing and pleasurable that’s safe and non-threatening.

Celebrate that you are on the road to overcoming this obstacle.

Questions?