HOW TO OVERCOME TEST ANXIETY

1. HOW TO OVERCOME TEST ANXIETY A QUICK REFERENCE By Sonia C. Blyther

2. 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)

3. 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)

4. HOW TO OVERCOME TEST ANXIETY BEFORE THE TEST, USE THE ASPIRE METHOD

5. 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

6. 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. • Inquire from support professionals (academic support, librarians, tutors, teachers, experts,) for assistance .

7. 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.

8. 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.

9. 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).

10. HOW TO OVERCOME TEST ANXIETY TECHNIQUES TO USE DURING THE TEST

11. 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

12. 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. • Realize that anxiety can be a "habit“ and that it takes practice to use it as a tool to succeed.

13. Anxiety- release exercise STOP, DROP and ROLL

14. DEEP BREATHING EXERCISE • DEEP BREATHING •    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 a few seconds. •      5.  Exhale slowly through your mouth. •      6.  Wait a few seconds and repeat the cycle.

15. HOW TO OVERCOME TEST ANXIETY TECHNIQUES TO USE AFTER THE TEST

16. 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.