Coping With Test Anxiety

8/2/2019 Coping With Test Anxiety

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Coping with Test AnxietyCoping with Test Anxiety

both before and during an examboth before and during an exam


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Test anxietyTest anxiety

Some students experienceSome students experiencephysical symptoms of anxietyphysical symptoms of anxietybefore and during exams (anbefore and during exams (an

upset stomach, sweaty palms,upset stomach, sweaty palms,etc.). Many of these studentsetc.). Many of these studentshave trouble recallinghave trouble recallinginformation which they actuallyinformation which they actually

know. If this is a problem forknow. If this is a problem foryou, try some of the suggestionsyou, try some of the suggestionsthat follow.that follow.


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Overview -Overview -Before the examBefore the exam::

1.1. Put things in perspectivePut things in perspective

2.2. Study for the examStudy for the exam

3.3. Remind yourself of past successes.Remind yourself of past successes.

4.4. Dont let a test define youDont let a test define you

5.5. Visualize completing a testVisualize completing a test

successfullysuccessfully

6.6. Use the word quizUse the word quiz

7.7. Practice anxiety control strategiesPractice anxiety control strategies


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Overview -Overview -During the examDuring the exam::

1.1. Avoid talking with other studentsAvoid talking with other studentsbeforehandbeforehand

2.2. Avoid distractionsAvoid distractions3.3. Remind yourself what you haveRemind yourself what you have

going for yougoing for you

4.4. Do theDo theAnxiety Control ProcedureAnxiety

Control Procedure

5.5. Do not obsess about timeDo not obsess about time

6.6. Study seriously, but view the testStudy seriously, but view the testas a gameas a game


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Before the examBefore the exam


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Remind yourself that your entireRemind yourself that your entire

future does not depend on thisfuture does not depend on this

exam. There will be otherexam. There will be other

exams and other courses. Manyexams and other courses. Many

students fail a course or two butstudents fail a course or two but

go on to graduate and havego on to graduate and have

successful careers.successful careers.


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Some students take this forSome students take this for

granted they want a highgranted they want a high

grade, but dont take the time tograde, but dont take the time to

study!study! OrOrthey get sothey get so

overwhelmed when they try tooverwhelmed when they try to

study that they just give up!study that they just give up!


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3. Remind yourself of what you3. Remind yourself of what you

have going for youhave going for you

Remind yourself of pastRemind yourself of past

successes. Think of a toughsuccesses. Think of a tough

course in which you struggledcourse in which you struggled

but eventually succeeded. Tellbut eventually succeeded. Tell

yourself that if you did well onyourself that if you did well on

that past exam, you can do wellthat past exam, you can do wellon the upcoming exam.on the upcoming exam.


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4.4. Dont give a test the powerDont give a test the power

to define youto define you

An exam wont tell you whetherAn exam wont tell you whether

youre brilliant or stupid. Youryoure brilliant or stupid. Your

performance on an exam mostlyperformance on an exam mostly

depends on how well youdepends on how well you

studied for the test, the qualitystudied for the test, the quality

of your prior education, and theof your prior education, and thetest-taking strategies you use.test-taking strategies you use.


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5.5. Visualize completing the testVisualize completing the test

successfully despite yoursuccessfully despite your

anxietyanxiety

Play the entire tape in your mindPlay the entire tape in your mind

from the moment you wake up from the moment you wake up

on the day of the exam to theon the day of the exam to the

moment you finish the exam.moment you finish the exam.


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6. Use the word quiz6. Use the word quiz

Use the word quiz rather thanUse the word quiz rather than

exam or test when you thinkexam or test when you think

about the upcoming evaluation.about the upcoming evaluation.


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7.7. Practice anxiety controlPractice anxiety control

strategiesstrategies

As you study, deliberately induceAs you study, deliberately induceanxiety by saying to yourself theanxiety by saying to yourself thenegative thoughts you typically havenegative thoughts you typically haveduring an exam (i.e., Im going toduring an exam (i.e., Im going to

fail.) Now, practice the Anxietyfail.) Now, practice the AnxietyControl Procedure (described in theControl Procedure (described in thefollowing slides).following slides).

Remind yourself that you will probablyRemind yourself that you will probablyexperience some anxiety during theexperience some anxiety during thetest, but the anxiety wont hampertest, but the anxiety wont hamperyour performance because youveyour performance because youvepracticed controlling the anxiety.practiced controlling the anxiety.


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Review -Review -Before the examBefore the exam::



3.3. Remind yourself of what you haveRemind yourself of what you have

going for yougoing for you

4.4. Dont let a test define youDont let a test define you

5.5. Visualize completing a testVisualize completing a test

successfullysuccessfully6.6. Use the word quizUse the word quiz

7.7. Practice anxiety control strategiesPractice anxiety control strategies


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During the examDuring the exam


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1.1. Avoid talking with otherAvoid talking with other

studentsstudents

Try to avoid talking with otherTry to avoid talking with other

students right before the exam.students right before the exam.

Their anxieties may rub off onTheir anxieties may rub off on

you.you.


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2.2. Avoid distractionsAvoid distractions

Choose a seat in a place with fewChoose a seat in a place with few

distractionsdistractions(probably near the(probably near the

front).front).


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3. Remind yourself of what you3. Remind yourself of what you

have going for youhave going for you

Remind yourself of how hard youRemind yourself of how hard you

studied, how well you did onstudied, how well you did on

another exam, and how youveanother exam, and how youve

practiced anxiety control.practiced anxiety control.


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4.4. Do theDo the ANXIETYANXIETY

CONTROL PROCEDURECONTROL PROCEDURE

If you begin to feel overly anxious,If you begin to feel overly anxious,

do thedo theANXIETY CONTROLANXIETY CONTROL

PROCEDUREPROCEDURE. This whole. This whole

procedure should take onlyprocedure should take only

about a minute to do. Its wellabout a minute to do. Its well

worth the time.worth the time.


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ANXIETY CONTROL PROCEDUREANXIETY CONTROL PROCEDURE

Turn the test paper over and close yourTurn the test paper over and close youreyes.eyes.

Breathe in slowly to the count of seven andBreathe in slowly to the count of seven andexhale to the count of seven.exhale to the count of seven.

Continue this slow breathing until you beginContinue this slow breathing until you beginto feel more relaxed.to feel more relaxed.

Open your eyes, turn the test paper rightOpen your eyes, turn the test paper rightside up, and give yourself a positive self-talkside up, and give yourself a positive self-talk(e.g., Youre sure to do well. You studied(e.g., Youre sure to do well. You studiedhard and remember, youve done well onhard and remember, youve done well onother tests.)other tests.)


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5.5. Do not obsess about runningDo not obsess about running

out of time on the testout of time on the test

Check the time periodically (sayCheck the time periodically (say

after youve finished a third ofafter youve finished a third of

the test), but avoid checking toothe test), but avoid checking too

frequently, as this will onlyfrequently, as this will only

distract you and make you moredistract you and make you more

anxious.anxious.


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Remind yourself that its better toRemind yourself that its better to

miss a few points by not quitemiss a few points by not quite

finishing the test than to losefinishing the test than to lose

your concentration and thusyour concentration and thus

miss many points.miss many points.


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6. Think of the test as a game6. Think of the test as a game

Approach your studying seriously,Approach your studying seriously,but think of the test as a game.but think of the test as a game.Your goal is to collect as manyYour goal is to collect as many

points as you can in the timepoints as you can in the timeavailable. Dont worry about aavailable. Dont worry about aparticular question. If youreparticular question. If youreunsure of the answer, guessunsure of the answer, guess

and move on. Remind yourselfand move on. Remind yourselfthat you can miss a fewthat you can miss a fewquestions and still get an A.questions and still get an A.


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Review -Review -During the examDuring the exam::

1.1. Avoid talking with other studentsAvoid talking with other studentsbeforehandbeforehand

2.2. Choose a seat in a place with fewChoose a seat in a place with fewdistractionsdistractions

3.3. Remind yourself of what you haveRemind yourself of what you havegoing for yougoing for you

4.4. Do theDo theAnxiety Control ProcedureAnxiety Control Procedure..

5.5. Do not obsess about timeDo not obsess about time6.6. Study seriously, but view the testStudy seriously, but view the test

as a gameas a game


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Coping With Test Anxiety