Overcoming test anxiety

Overcoming test anxiety

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  OVERCOMING TEST ANXIETYMichelle Farnam DSPS Counselor
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  DEFINITION: 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 . "Test anxiety." Wikipedia, The Free Encyclopedia . 13 Aug 2009, 14:37 UTC. 6 Oct 2009
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  QUIZ You probablyhave test anxiety if you answer YES to four or more of the following: 1. I have a hard time getting started studying for a test. 2. When studying for a test, I find many things that distract me. 3. I expect to do poorly on a test no matter how much or how hard I study. 4. When taking a test, I experience physical discomfort such as sweaty palms, an upset stomach, a headache, difficulty breathing, and tension in my muscles. 5. When taking a test, I find it difficult to understand the directions/questions. 6. When taking a test, I have difficulty organizing my thoughts. 7. When taking a test, I often "draw a blank." 8. When taking a test, I find my mind wandering to other things. 9. I usually score lower on a test than I do on assignments and papers. 10.After a test, I remember information I couldn't recall during the test.
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  WHAT CAUSES TESTANXIETY Lack of preparation – cramming Poor time management Poor study habits Worrying about the following: Past performance on exams How friends/other students are doing The negative consequences of failure Overcoming Test Anxiety, Noelle Conforti
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  HOW TO REDUCETEST ANXIETY BEFORE A TEST Manage time Organize materials Tutoring Homework Study groups Arrive early Eat healthy – light, nutritious Well rested Positive self-talk Don’t discuss exam with anyone beforehand Do something relaxing 1 hour before exam
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  GUIDED BREATHING MEDITATION
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  HOW TO REDUCETEST ANXIETY DURING A TEST Breath Do what you can do first to gain confidence Replace negative thoughts with positive Brain dump Read directions carefully Write down what you know Information may come to you Partial credit Use same pen/pencil/eraser Stop when you are done Don’t leave anything blank
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  USE TO REDUCEANXIETY
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  Temporarily forget aboutthe test Make list of strategies that worked for you or what you need to improve Reward yourself – don’t dwell on mistakes HOW TO REDUCE ANXIETY AFTER A TEST
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  REWARDS
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