How To Reduce Student How To Reduce Student StressStress

Linda GatewoodLinda Gatewood

99thth Grade Counselor Grade Counselor

W. P. Davidson High SchoolW. P. Davidson High School

Stress ReductionStress Reduction Manage time wisely by setting up a study Manage time wisely by setting up a study

schedule and breaking up studies into smaller schedule and breaking up studies into smaller chunks.chunks.

Get organized and have a system of Get organized and have a system of organization for note-taking and keeping track of organization for note-taking and keeping track of assignments. Being organized allows you to assignments. Being organized allows you to clear your mind of the mental clutter that clear your mind of the mental clutter that disorganization brings.disorganization brings.

Keep a calendar, a schedule and a filing system Keep a calendar, a schedule and a filing system for school assignments.for school assignments.

Create a soothing study environment and have a Create a soothing study environment and have a specific study space. specific study space.

Take a 20 minute power nap. Sleep Take a 20 minute power nap. Sleep deprivation means less productivity and less deprivation means less productivity and less learning.learning.

Exercise is one of the healthiest ways to reduce Exercise is one of the healthiest ways to reduce stress. Exercise decreases the stress hormone stress. Exercise decreases the stress hormone cortisol and gives a natural energy boost.cortisol and gives a natural energy boost.

Visualization and imagery are both proven Visualization and imagery are both proven stress management techniques. You can stress management techniques. You can reduce stress and improve test performance by reduce stress and improve test performance by imagining yourself achieving your goals. imagining yourself achieving your goals.

Music is a stress reliever that also has cognitive Music is a stress reliever that also has cognitive benefits, music can calm you down or stimulate benefits, music can calm you down or stimulate your mind. Students can use classical music to your mind. Students can use classical music to help them study and play upbeat music to help help them study and play upbeat music to help them ‘wake up’ mentally.them ‘wake up’ mentally.

Develop optimism because those who shrug Develop optimism because those who shrug off failure are healthier, less stressed and off failure are healthier, less stressed and more successful.more successful.

Get enough sleep because if you want your Get enough sleep because if you want your performance to be your best you need to be performance to be your best you need to be well-rested. Research shows that those who well-rested. Research shows that those who are sleep deprived have trouble are sleep deprived have trouble remembering and learning and perform remembering and learning and perform poorly on tests.poorly on tests.

Have some time each day to enjoy yourself.Have some time each day to enjoy yourself.

Time ManagementTime Management Use a calendar to mark off time. When you Use a calendar to mark off time. When you

schedule on the calendar don’t just schedule the schedule on the calendar don’t just schedule the event but schedule the time it will take to event but schedule the time it will take to complete the event.complete the event.

Don’t just schedule school days and activities Don’t just schedule school days and activities but schedule all activities including things like but schedule all activities including things like required chores or outside activities. Schedule required chores or outside activities. Schedule all activities at least a week ahead that way you all activities at least a week ahead that way you will have a clearer idea of how to use your time.will have a clearer idea of how to use your time.

Use a “to do”list and jot down things you need to Use a “to do”list and jot down things you need to do today, tomorrow and by the end of the week do today, tomorrow and by the end of the week or later. Prioritize your list and break it down by or later. Prioritize your list and break it down by moving items to tomorrow or further. moving items to tomorrow or further.

Schedule your time by scheduling today’s “to Schedule your time by scheduling today’s “to dos”. Transfer important events from your dos”. Transfer important events from your calendar to your list and always schedule calendar to your list and always schedule free time.free time.

As new things come up, add them to your As new things come up, add them to your list. As you complete old tasks cross them list. As you complete old tasks cross them off.off.

If you have evening events---a date, a game If you have evening events---a date, a game a practice---schedule study time before.a practice---schedule study time before.

Use spare time wisely. Get reading done Use spare time wisely. Get reading done while you ride the bus or while you are while you ride the bus or while you are waiting for an appointment.waiting for an appointment.

Review your notes every day because this Review your notes every day because this will reinforce what you have learned so you will reinforce what you have learned so you need less time to study.need less time to study.

Communicate your schedule to others. Let Communicate your schedule to others. Let your friends know when you are studying so your friends know when you are studying so that you won’t be distracted.that you won’t be distracted.

You will work more efficiently if you figure You will work more efficiently if you figure out when you do your best work. If your out when you do your best work. If your brain handles studying best in the afternoon brain handles studying best in the afternoon don’t wait until late at night don’t wait until late at night

Don’t waste time agonizing and worrying Don’t waste time agonizing and worrying about work you’re supposed to be doing just about work you’re supposed to be doing just go ahead and do it. Handle it once!go ahead and do it. Handle it once!

Keep things in perspective and don’t set Keep things in perspective and don’t set unrealistic goals that set you up for failure. unrealistic goals that set you up for failure. Set goals that are difficult yet reachable.Set goals that are difficult yet reachable.

Time PointersTime Pointers

Where school work is concerned, make Where school work is concerned, make every effort to stay current. In fact if you get every effort to stay current. In fact if you get the chance work ahead! the chance work ahead!

When you schedule your time, it’s a lot When you schedule your time, it’s a lot easier to say “no” when you need to. easier to say “no” when you need to.

Build some flexibility into your schedule. One Build some flexibility into your schedule. One way is to schedule frequent breaks. Another way is to schedule frequent breaks. Another way is to give each “to do” more time than way is to give each “to do” more time than you believe it will take. A flexible schedule you believe it will take. A flexible schedule will also help you keep on schedule and help will also help you keep on schedule and help you stay in control of your time. you stay in control of your time.

TESTINGTESTING

Required TestsRequired Tests

AHSGE: Alabama High School Graduation AHSGE: Alabama High School Graduation ExamExam Tests basic skills in Reading, Mathematics, Tests basic skills in Reading, Mathematics,

Language, Social Studies and ScienceLanguage, Social Studies and Science Administered initially in the sophomore year, but 9Administered initially in the sophomore year, but 9thth

graders who have completed Biology or Algebra I in graders who have completed Biology or Algebra I in middle school may take those portions in the fall of middle school may take those portions in the fall of their 9their 9thth grade year. grade year.

Given in September, December (seniors), March and Given in September, December (seniors), March and with an option for seniors in July. with an option for seniors in July.

Students are required to pass all 5 areas for Students are required to pass all 5 areas for successful completion for a diploma. successful completion for a diploma.

PLAN: Pre-ACT TestPLAN: Pre-ACT Test

Consists of four major parts: academic Consists of four major parts: academic tests, interest inventory, study skills tests, interest inventory, study skills assessment, and student information.assessment, and student information.

Administered to all 10Administered to all 10thth graders. graders. Used to prepare students for the ACT.Used to prepare students for the ACT. Compare results to baseline created with Compare results to baseline created with

EXPLORE test taken in 8EXPLORE test taken in 8thth grade. grade.

Optional TestsOptional Tests PSAT/NMSQT: Preliminary Scholastic Aptitude PSAT/NMSQT: Preliminary Scholastic Aptitude

Test and National Merit Scholarship Qualifying Test and National Merit Scholarship Qualifying Test Test May be taken by juniors for competition for National May be taken by juniors for competition for National

Merit Semi-finalist standingMerit Semi-finalist standing Given in October (Oct. 12, 2011) Given in October (Oct. 12, 2011) Used by academically talented students to compete Used by academically talented students to compete

for National Merit Scholarship Semi-finalist standingfor National Merit Scholarship Semi-finalist standing Sophomores may take for practice, but will need to Sophomores may take for practice, but will need to

take it again as juniors in order to be considered for take it again as juniors in order to be considered for NMST standingNMST standing

Requires a feeRequires a fee

ACT: American College TestingACT: American College Testing

May be taken by college-bound students May be taken by college-bound students as part of college-entrance requirementsas part of college-entrance requirements

Measures performance in English, Measures performance in English, Mathematics, Reading and Science Mathematics, Reading and Science ReasoningReasoning

Given in October, December, February, Given in October, December, February, April and June; must register six weeks in April and June; must register six weeks in advanceadvance

Requires a feeRequires a fee

SATSAT

Scholastic Aptitude TestScholastic Aptitude Test May be taken by college-bound students as part of May be taken by college-bound students as part of

college-entrance requirementscollege-entrance requirements Required for consideration as National Merit Required for consideration as National Merit

Scholarship FinalistScholarship Finalist Measures performance in mathematics and EnglishMeasures performance in mathematics and English Given in October, November, December, Januarty, Given in October, November, December, Januarty,

March, May and June at Murphy High School and March, May and June at Murphy High School and UMS-Wright Preparatory SchoolUMS-Wright Preparatory School

Requires a feeRequires a fee

ACT or SAT????ACT or SAT????How do we know which test to How do we know which test to

take?take?Should we take both?Should we take both?How many times should we test?How many times should we test?What is the What is the

advantage/disadvantage to advantage/disadvantage to multiple testing attempts?multiple testing attempts?

Here are some of the factors that make Here are some of the factors that make the SAT and ACT very different breeds: the SAT and ACT very different breeds:

The ACT includes a science reasoning test; the SAT The ACT includes a science reasoning test; the SAT does not. does not.

The ACT math section includes trigonometry. The ACT math section includes trigonometry. The SAT tests vocabulary much more than the ACT. The SAT tests vocabulary much more than the ACT. The SAT is not entirely multiple choice. The SAT is not entirely multiple choice. The SAT has a guessing penalty; the ACT does not. The SAT has a guessing penalty; the ACT does not. The ACT tests English grammar; the SAT does not. The ACT tests English grammar; the SAT does not. Remember, both the SAT and ACT are important Remember, both the SAT and ACT are important

parts of your application, but they're only one of parts of your application, but they're only one of several factors--from your courses and grades to several factors--from your courses and grades to recommendations and your personal statement--that recommendations and your personal statement--that colleges consider. colleges consider.

The SAT may be a better test for The SAT may be a better test for you if:you if:

1. You did great on the PSAT. The devil you know may be better than the devil you don't.1. You did great on the PSAT. The devil you know may be better than the devil you don't. 2. You have a killer vocabulary. You know "didactic," "sedulous" and other esoteric words (including 2. You have a killer vocabulary. You know "didactic," "sedulous" and other esoteric words (including

esoteric) and want to use that comparative advantage. esoteric) and want to use that comparative advantage. 3. You can ace grammar. In addition to the essay section, the Writing section of the SAT tests the 3. You can ace grammar. In addition to the essay section, the Writing section of the SAT tests the

deviation between standard written English and the way we actually speak the language. You know deviation between standard written English and the way we actually speak the language. You know that "everyone has their own idea" is wrong, and you are comfortable with "On the table, there ARE a that "everyone has their own idea" is wrong, and you are comfortable with "On the table, there ARE a pencil and some paper."pencil and some paper."

4. You find it easier to write essays that use illustrative examples rather than argument. For example, 4. You find it easier to write essays that use illustrative examples rather than argument. For example, if a topic such as "Should the rights of the individual be secondary to the good of the community?" if a topic such as "Should the rights of the individual be secondary to the good of the community?" seems like an easier topic to write on than "Should students be required to participate in seems like an easier topic to write on than "Should students be required to participate in extracurricular activities?" then the SAT essay may be more your speed. In the former example, you extracurricular activities?" then the SAT essay may be more your speed. In the former example, you can use anything from the Civil Rights Movement to The Scarlet Letter as evidence, while the latter can use anything from the Civil Rights Movement to The Scarlet Letter as evidence, while the latter likely begs more for examples from personal experience or abstract arguments. likely begs more for examples from personal experience or abstract arguments.

5. Whether or not you're academic, you consider yourself quick-thinking. At some level, the math 5. Whether or not you're academic, you consider yourself quick-thinking. At some level, the math section of the SAT is based on reasoning. The reading section is about seeing things the same way section of the SAT is based on reasoning. The reading section is about seeing things the same way as the test-makers. The official name is, after all, the "SAT Reasoning Test." The hardest math as the test-makers. The official name is, after all, the "SAT Reasoning Test." The hardest math questions on the SAT are not about advanced content or formulas that you may have forgotten.questions on the SAT are not about advanced content or formulas that you may have forgotten.

6. You are high-energy or impulsive to the point of being impatient. Comprised of nine sections and 6. You are high-energy or impulsive to the point of being impatient. Comprised of nine sections and an essay, the SAT is 20 minutes longer than the ACT, which is comprised of four long sections an essay, the SAT is 20 minutes longer than the ACT, which is comprised of four long sections followed by an essay. followed by an essay. But there are more starts and stops on the SAT — which makes it feel as But there are more starts and stops on the SAT — which makes it feel as though it's moving along faster than the ACT.though it's moving along faster than the ACT.

7. All of your friends are7. All of your friends are doing it. For many folks, the SAT is a rite of passage and is the common doing it. For many folks, the SAT is a rite of passage and is the common yardstick people use, for better or worse, in comparing their scores to the scores of their friends, yardstick people use, for better or worse, in comparing their scores to the scores of their friends, parents and siblings. The whole drama of high school wouldn't be complete without it.parents and siblings. The whole drama of high school wouldn't be complete without it.

The ACT may be a better test for The ACT may be a better test for you if:you if:

1. You did great on the PLAN (the "PSAT" for the ACT) or had a PSAT or SAT score inconsistent with 1. You did great on the PLAN (the "PSAT" for the ACT) or had a PSAT or SAT score inconsistent with your academic performance in school.your academic performance in school.

2. Your vocabulary is not as strong as your reading. You read well and relatively quickly. Arguably, the 2. Your vocabulary is not as strong as your reading. You read well and relatively quickly. Arguably, the ACT is a test that is three parts verbal — English, Reading and Science (the latter section requires no ACT is a test that is three parts verbal — English, Reading and Science (the latter section requires no knowledge outside of what the test presents). knowledge outside of what the test presents).

3. You are great at writing papers but haven't had formal grammar instruction. The English portion of 3. You are great at writing papers but haven't had formal grammar instruction. The English portion of the ACT is more a test of punctuation and sentence and paragraph structure. Many students find the the ACT is more a test of punctuation and sentence and paragraph structure. Many students find the English to be common sense, much like proof-reading a paper. English to be common sense, much like proof-reading a paper.

4. You prefer to write essays that are argumentative, persuading with ideas even if you lack perfect 4. You prefer to write essays that are argumentative, persuading with ideas even if you lack perfect recall of facts and figures. Or you prefer to answer questions that ask about everyday issues in your recall of facts and figures. Or you prefer to answer questions that ask about everyday issues in your life or school.life or school.

5. You fear you will choke under pressure. The ACT effectively has "score choice." If, when you 5. You fear you will choke under pressure. The ACT effectively has "score choice." If, when you register, you do not indicate schools you want to receive your scores, you can wait until you have register, you do not indicate schools you want to receive your scores, you can wait until you have taken the ACT several times and then select the best scores to send. On the SAT, all scores (SAT and taken the ACT several times and then select the best scores to send. On the SAT, all scores (SAT and SAT Subject Tests) will be part of your score report. You cannot "hide" a low score on the SAT as you SAT Subject Tests) will be part of your score report. You cannot "hide" a low score on the SAT as you can on the ACT.can on the ACT.

6. You are more academic than "test savvy." The ACT seems to most people to be more curriculum-6. You are more academic than "test savvy." The ACT seems to most people to be more curriculum-based and thus more straightforward. There is more advanced math content (logarithms, trigonometry, based and thus more straightforward. There is more advanced math content (logarithms, trigonometry, conic sections, etc.), but it seems more like a regular test you might encounter in school.conic sections, etc.), but it seems more like a regular test you might encounter in school.

7. All of your friends aren't doing it. You dread telling people what your scores are, imaging that they 7. All of your friends aren't doing it. You dread telling people what your scores are, imaging that they are immediately making judgments about how you "stack up." Tell your friends you have a 580-620-are immediately making judgments about how you "stack up." Tell your friends you have a 580-620-590 on the SAT, and the ranking begins. Tell them you got a 27 on the ACT, and they'll ask "is that 590 on the SAT, and the ranking begins. Tell them you got a 27 on the ACT, and they'll ask "is that good?"good?"

Ned Johnson runs Prep Matters, a standardized-test tutoring firm in Washington, D.C.Ned Johnson runs Prep Matters, a standardized-test tutoring firm in Washington, D.C.   

Questions?