Download PowerPoint Presentation - BEATING TEST ANXIETY

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?
