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BEATING TEST ANXIETY Yes, even this slideshow is designed to calm you down TEST ANXIETY A regular phobia - very common. Has many similarities with stage fright. An individual may feel as if s/he hasn’t studied enough, are not as smart as their peers, or that the test-givers are trying to trick them A little anxiety about a test is normal! Test anxiety occurs when that anxiety overtakes your ability to perform to your best ability on a test. WHAT CAUSES TEST ANXIETY? Lack of preparation for the test Poor time management Failure to organize class notes Poor study habits Worry about past performance on tests, how other students are doing, and negative consequences if you fail PHYSICAL EFFECTS Perspiration Sweaty palms Headache Upset stomach Rapid heart beat Tense muscles EMOTIONAL/MENTAL EFFECTS Nervousness Difficulty reading/understanding the questions on the test Difficulty organizing thoughts Mental blocking-going blank on questions and remembering the answer as soon as the test is over RESULTS OF TEST ANXIETY Wastes time on individual questions Second guessing one’s instincts “Stupid” mistakes A feeling that one knows all the answers once the test is turned in Panic attacks Depression HOW TO BATTLE TEST ANXIETY Concentrated Breathing Stress overload Muscle contraction/relaxation exercises Visualization Positive thinking/Self-Motivation Physical Preparations Aroma Therapy Music Therapy POSITIVE THINKING/ SELF-MOTIVATION By saying that you can succeed or fail will GREATLY increase the likelihood of that result coming true. Many diseases and disabilities are overcome by mentally overcoming the obstacle. BREATHING Increased respiration leads to increased heart rate which, in turn, leads to sweating and increased brain activity. By slowing down your breathing your heart rate will level out and your mind will remain focused STRESS OVERLOAD Your brain is a complex electrical system. Like other electrical system, to shut it down it is sometimes best to give it a quick burst of stimuli. A huge mental burst of stress that lasts a second or two will keep your mind from processing other stressful stimuli FOCUSED MUSCLE CONTRACTION/RELAXATION Focusing your attention on individual muscle groups will stimulate your brain and make your thoughts more streamlined It will also relax your body a piece at a time VISUALIZATION By picturing yourself in a stress-free environment will enable you to focus on relieving your stress You increase your chances of succeeding if you visualize it before attempting it in real life PHYSICAL PREPARATION Diet, sleep and exercise increase your brain’s capability to process information and to focus on certain tasks. Rest is necessary Protein, cholesterol and fat fuel brain activity Increasing blood flow to the brain through exercise increases brain activity AROMA THERAPY Certain scents stimulate or relax your brain Orange, Mint, and Peppermint work as both an appetite suppresser AND a mental stimulant Lavender, Chamomile, and Vanilla are natural relaxants TEST TAKING TIPS DETER STRATEGY What are some other tips you can think of? What can you do at home the night before a test or the morning of to relax?