Managing Stress

Workshop by the Student Workshop by the Student Support Services at the Support Services at the

University of UtahUniversity of Utah

Objectives of the Workshop

To equip students with information To equip students with information about college stress due to tests.about college stress due to tests.

Improve test taking skillsImprove test taking skillsHelp students cope better with Help students cope better with

college stress and anxietycollege stress and anxietyEquip students with study skills Equip students with study skills

and techniquesand techniques

Stress Causes Anxiety

Although we tend to think of stress as Although we tend to think of stress as caused by external events, events in caused by external events, events in themselves are not stressful. Rather, it is themselves are not stressful. Rather, it is the way in which we interpret and reac to the way in which we interpret and reac to events that makes them stressful.events that makes them stressful.Stressors are something with the potential to Stressors are something with the potential to

cause stresscause stressLife events(Marriage, death in the family)Life events(Marriage, death in the family)Schoolwork issues (hard classes, heavy workload)Schoolwork issues (hard classes, heavy workload)Relationship ProblemsRelationship ProblemsDaily Grind (homework, deadlines, irritating people)Daily Grind (homework, deadlines, irritating people)Problems at workProblems at work

Effects of Stress in CollegeNervousnessNervousnessHaving difficulty reading and understanding the Having difficulty reading and understanding the

questions on the exam paper.questions on the exam paper.Having difficulty organizing your thoughts.Having difficulty organizing your thoughts.Having difficulty retrieving key words and Having difficulty retrieving key words and

concepts when answering essay questions.concepts when answering essay questions.Doing poorly on an exam even though you know Doing poorly on an exam even though you know

the material.the material.Mental blocking: Going blank on questions.Mental blocking: Going blank on questions.Remembering the correct answers as soon as Remembering the correct answers as soon as

the exam is over.the exam is over.

What Can Help StressS=Study SkillsS=Study SkillsT=Time ManagementT=Time ManagementR=Reducing StressR=Reducing StressE=Examination PreparationE=Examination PreparationS=Self TalkS=Self TalkS=Seek SupportS=Seek Support

Make the Most of Your Study Time

Studying before the testStudying before the testPlan to spend 2 or 3 hours for every hour that Plan to spend 2 or 3 hours for every hour that

you spend in class.you spend in class.There are exceptions, but for the most part, this is a There are exceptions, but for the most part, this is a

good general rule to follow. The benefits of following good general rule to follow. The benefits of following this rule will be apparent at exam timethis rule will be apparent at exam time

Study difficult (or boring) subjects firstStudy difficult (or boring) subjects firstStudy the boring stuff when you are wide Study the boring stuff when you are wide

awakeawakeGet up an hour early in the morning, and study Get up an hour early in the morning, and study

the fun stuffthe fun stuff

Studying Tips

Avoid scheduling marathon study sessionsAvoid scheduling marathon study sessionsWhen possible study in shorter sessions. When possible study in shorter sessions. Take breaks, especially if you find yourself Take breaks, especially if you find yourself

becoming tiredbecoming tiredWhen you get hungrey, have a snackWhen you get hungrey, have a snack

Know your best time of dayKnow your best time of dayDo you learn best during the day, or at nightDo you learn best during the day, or at nightSchedule your most difficult subjects during Schedule your most difficult subjects during

your best study times.your best study times.

Studying Tips

Be PreparedBe PreparedLearn your material thoroughlyLearn your material thoroughly

A program of exercise is said A program of exercise is said to sharpen the mindto sharpen the mind

Get a good night’s sleep the Get a good night’s sleep the night before the examnight before the exam

Learn to say no!Learn to say no!

Make a To Do List

PrioritizePrioritizeAA-Highest Priority, getting these items -Highest Priority, getting these items

done tomorrow is very important.done tomorrow is very important.BB-Medium Priority, You would really -Medium Priority, You would really

like to finish/accomplish these things, like to finish/accomplish these things, but they can wait if you run out of but they can wait if you run out of time.time.

CC-Lowest Priority, Getting these items -Lowest Priority, Getting these items done tomorrow is not very importantdone tomorrow is not very important

Double Your Time Estimates

Most people underestimate how Most people underestimate how much time a project, or much time a project, or assignment will takeassignment will take

Be REALISTICBe REALISTICEstimate how much time realistically Estimate how much time realistically

that you think something will take, that you think something will take, then double it. More often than not, then double it. More often than not, the doubled estimate is accurate.the doubled estimate is accurate.

Write Down a To Do List

This includes class readings, work on This includes class readings, work on papers or problems, errands, papers or problems, errands, exercising, etc.exercising, etc.

Break the studying down into “review Break the studying down into “review chapters 2-5”, do six practice problems, chapters 2-5”, do six practice problems, spend 1 hour collecting research spend 1 hour collecting research articles. These items are much smaller articles. These items are much smaller and easier to start, allowing you to get and easier to start, allowing you to get more things done.more things done.

How To Handle Test Anxiety

RelaxRelaxExercise-this will get rid of your Exercise-this will get rid of your

extra energy that can make you extra energy that can make you tense and nervoustense and nervous

Try to describe the anxiety so you Try to describe the anxiety so you can deal with itcan deal with it

Guided Imagery, pick a peaceful Guided Imagery, pick a peaceful scene and think about it.scene and think about it.

During the Test

Read the directions carefullyRead the directions carefullyBudget your test-taking timeBudget your test-taking timeChange positions to help you relaxChange positions to help you relax If you go blank, skip the question and go onIf you go blank, skip the question and go on

If you go blank on the whole test, and there is an If you go blank on the whole test, and there is an essay question, start with the essay question. It essay question, start with the essay question. It may get your brain going.may get your brain going.

Don’t panic when others start handing in Don’t panic when others start handing in their papers.their papers.

Test Stress and Self-Talk

Self-talk refers to the dialogue that Self-talk refers to the dialogue that goes on inside your head when goes on inside your head when faced with conflict or life challenges faced with conflict or life challenges or even simple day-to-day concerns.or even simple day-to-day concerns.

Stress is maintained by self-doubts Stress is maintained by self-doubts and self-putdowns. The more we and self-putdowns. The more we entertain such negative thoughts, entertain such negative thoughts, the more stress we feel. the more stress we feel.

Negative Self Talk

Unfortunately, most of us have been pre-Unfortunately, most of us have been pre-programmed to think negatively the programmed to think negatively the majority of the time.majority of the time.

Your inner voice often sets very high Your inner voice often sets very high standards of performance. This can cause standards of performance. This can cause some stress.some stress.

Some examples are:Some examples are:I can’t do thisI can’t do thisIt is too hardIt is too hardEtc.Etc.

How to Overcome Negative Self Talk

For 3 days monitor your self talkFor 3 days monitor your self talkKeep a list of at least ten negative Keep a list of at least ten negative

attacks your inner voice makes and attacks your inner voice makes and replace them with positive statementsreplace them with positive statements

Some examples are:Some examples are:I have the ability to do this, I just need to I have the ability to do this, I just need to

get some helpget some helpI can write this paper if I break it up into I can write this paper if I break it up into

smaller stepssmaller steps

Seek Support

Ask for help from your teacher or Ask for help from your teacher or tutor.tutor.

Get tutoring in the Academic Get tutoring in the Academic Resource Complex, room 236Resource Complex, room 236

Form a study group with classmatesForm a study group with classmates

Ask For Help!!

It never hurts to ask for help with a It never hurts to ask for help with a class or an assignment.class or an assignment.

Talk about your stress, let one of the Talk about your stress, let one of the SSS staff members know about your SSS staff members know about your stress and we will help. Besides, stress and we will help. Besides, talking is a good way to cope.talking is a good way to cope.

Tutoring, seek academic support to Tutoring, seek academic support to help you study and prepare for a testhelp you study and prepare for a test

Stress Management Strategies

Exercise – regular, routine, and aerobicExercise – regular, routine, and aerobicSupport system –friends- community Support system –friends- community

involvementinvolvementExpress yourself – talk it over wit Express yourself – talk it over wit

family, friends, counselors, and clergy.family, friends, counselors, and clergy.Eat right-select a healthy diet high in Eat right-select a healthy diet high in

fruits and vegetables. Reduce caffeinefruits and vegetables. Reduce caffeineGet at least 8 hours of sleep the night Get at least 8 hours of sleep the night

before.before.

Humor is a Wonderful Stress Reducer

It is clinically proven to be effective It is clinically proven to be effective in combating stress, although the in combating stress, although the exact mechanism is not known.exact mechanism is not known.

Experts say a good laugh relaxes Experts say a good laugh relaxes tense muscles, speeds more oxygen tense muscles, speeds more oxygen into your system and lowers your into your system and lowers your blood pressure. blood pressure.

So tune into your favorite sitcom, or So tune into your favorite sitcom, or watch a funny movie. watch a funny movie.

Stress Buster

Identifying unrelieved stress and being Identifying unrelieved stress and being aware of its effect on our lives is not aware of its effect on our lives is not sufficient for reducing its harmful sufficient for reducing its harmful effects. Just as there are many sources effects. Just as there are many sources of stress, there are many possibilities for of stress, there are many possibilities for its management. However, all require its management. However, all require work toward change: changing the work toward change: changing the source of stress and/or changing your source of stress and/or changing your reaction to it. How do you proceed?reaction to it. How do you proceed?

Reasons for Test Anxiety

Past test Past test experienceexperience

Missed classesMissed classesDid not attend Did not attend

study sessionstudy sessionMaterial is difficultMaterial is difficultFear of FailureFear of FailureType of testType of testNotes are missingNotes are missing

Have been illHave been illLack of SleepLack of SleepEmbarrassmentEmbarrassmentBeing under Being under

preparedpreparedShared textShared textDon’t like the classDon’t like the classDid not read the Did not read the

texttext

How to Handle Test Anxiety

Prior to the test, arrive early so you can sit Prior to the test, arrive early so you can sit where you are most comfortable and avoid where you are most comfortable and avoid people who are anxious and might cause you people who are anxious and might cause you to doubt your knowledge. When you receive to doubt your knowledge. When you receive the test look it over, read the directions twice, the test look it over, read the directions twice, and then organize your time efficiently.and then organize your time efficiently.

Engage in deep breathing for 2-5 minutes. Engage in deep breathing for 2-5 minutes. Close your eyes and concentrate on the air Close your eyes and concentrate on the air going in and out of your lungs. Take long, going in and out of your lungs. Take long, deep breaths, fill your lungs and abdomen, deep breaths, fill your lungs and abdomen, hold your breath, and then exhale.hold your breath, and then exhale.

Anticipating Test Anxiety

What is it you have to do? Focus on What is it you have to do? Focus on dealig with it.dealig with it.

Just take one step at a time.Just take one step at a time.Think about what you can do about it. Think about what you can do about it.

That’s better than getting anxious.That’s better than getting anxious.No negative or panicky self-No negative or panicky self-

statements; just think rationally.statements; just think rationally.Don’t worry; worrying won’t help Don’t worry; worrying won’t help

anything.anything.

Thank You!!!

Student Support Student Support ServicesServices

University of University of UtahUtah