Tuesday-@-7Counseling Center Paraprofessional Program

Students Helping Students

DON’T STRESS!ACE THE TEST!

DEALING WITH TEST ANXIETY(Workshop Outline)

Presented by Virak Hoang Le and Meera NairIllini Union Room 406

Tuesday, December 6th, 2016

INTRODUCTION

Hello everyone and welcome to our workshop:

DON’T STRESS!ACE THE TEST!

DEALING WITH TEST ANXIETY

My name is Virak and this is my co-facilitator, Meera. We are the Counseling Center Paraprofessionals, and are excited to be here with you all today. Today’s topic will be on strategies to deal with test anxiety.

ACKNOWLEDGEMENT:

This workshop is based on approaches that have been thoroughly researched and have been found to be effective in managing test anxiety.

Since we are not experts on the topic but have done research on certain points of this topic, so we will be sharing all of these points with you today. We hope to answer all of your questions on test anxiety but if unable to, we will direct you all to appropriate campus resources.

In the meantime, let’s just sit down, relax, and enjoy the rest of the workshop. Please feel free to add in anything you want to share!

GROUND RULES:

We would like to establish some mutual ground rules.

● Everyone’s input is equally valued. No idea is bad!● “Bring me a problem. Bring me a solution.”● Cell phones and electronic devices are preferred to be off● Confidentiality

*** Allow participants to add what they want to add as well ***

ICE BREAKER: Throw ball with questions on it

- What is your favorite study method?- Where do you like to study and why?- When do you study best?- How many hours of sleep do you get on average, and how do you

think you could get more sleep per night?- Do you prefer essay questions or multiple choice?- Do you find yourself distracted while taking exams? How so?- How do you use your time during exams?- Do you keep up with readings or lecture information more?- Do you prefer to study over time or all at once?- How do you manage your stress during an exam?

GOALS

During the workshop:

● thoughts, actions, and physical sensations/emotions linked with test anxiety will be reviewed

● You will learn new skills to help you prepare for exams

● Challenge self-defeating thoughts

● Work through exams effectively

● Calm your body

… and be a more effective test taker

PART I: INTRODUCTION OF MISS ANN ZIETY

Discussion:Have we ever run into a situation that our brain/mind just goes blank?How does that make you feel?Are there differences between you under stress versus you not under stress? How difference is it? Talking Point:She is basically your body sensing danger in a harmless situation, so your body isn’t capable of working at its highest capacity.

In tests, this is especially incapacitating because your time is very limited and there is a lot to do in that time.

People who meet Miss Ann Ziety may experience:● Light-headedness● Difficulty or improper breathing● Going “blank”

● Inability to concentrate● Exhaustion or fatigue

PART II: PHYSICAL ELEMENTS OF MISS TEST ANN ZIETY

Talking Points:

Ordinarily your brain is fully engaged, able to control breathing, your heart, listen to music, read a book, and process the information, all at the same time.

But, when danger is perceived and the “fight, flight, or freeze” system activates, your brain functioning changes.

Only the primitive brain is working (vital functions: heart beat, body temp & digestion).

Discussion: What is it like for a student with test anxiety?

SUMMARY OF PART II: PHYSICAL ELEMENTS OF MISS ANN ZIETY

One way to define anxiety is to say that it is a fear-like arousal when the situation really isn’t physically threatening.

PART III: MENTAL ELEMENTS OF MISS ANN ZIETYTalking Points:Important but harder to measure.

Our attitudes and beliefs help determine how we react.

One way we look at these attitudes and beliefs is through our self-talk.

i.e. “This test will be a challenge. I’ll study well and give it my best shot.”

V.S. “This test is going to be awful! I just know I won’t be able to remember everything. I’m going to bomb this test! Then I won’t be able to remain in college.”

SUMMARY OF PART II & III: ELEMENTS OF MISS TEST ANN ZIETY

Test anxiety is a complex reaction resulting from both physical and mental elements

PART IV: MISS ANN ZIETY, WHERE DOES SHE COME FROM?

Talking Points:

Like most human behaviors, you learned it.When you were younger, you may have put a lot of importance on an upcoming test and you felt pressured to succeed.

● Unfamiliarity● Preparation: If you haven’t studied enough, you probably will be

nervous.● General lifestyle● Conditioned anxiety● Irrational thinking

WORKSHOP FOCUS:

In this workshop, we will focus on 3 reasons behind test anxiety and help you to develop strategies to cope with it!

Lack of preparation

Fear of failure

Past experience

PART V: DEALING WITH LACK OF PREPARATION

Talking Points:

Know about the test (i.e. ask your instructor how to best prepare)

Do practice tests.

It is YOUR responsibility to prepare!

Once you have adequately prepared for the test and genuinely know the material, RELAX!!!

Avoid “cramming” - Never “group cram” immediately prior to the test.

Activity 3: “How well can you remember?”

Sometimes your brain makes up its own memories. Try to "implant" a memory by asking people to remember the words on list 1. Wait about five minutes, then probe their memory by asking them which words on list 2 they remember.

List 1: read, pages, letters, school, study, reading, stories, sheets, cover, pen, pencil, magazine, paper, words

Math Problem: , so 3 x 6 = 5 x 10. True or False?List 2: house, pencil, apple, shoe, book, flag, rock, train, ocean, hill, music, water, glass, school

Did they say that "book" was on list 1?

=> Only pencil and school were on list 1.

Try these words:

List 1: sheets, pillow, mattress, blanket, comfortable, room, dream, lay, chair, rest, tired, night, dark, time

Math Problem: 6 is a multiple of 36 AND Every multiple of 4 is also a multiple of 16. True or False?List 2: door, tree, eye, song, pillow, juice, orange, radio, rain, car, sleep, cat, dream, eat

Did they say that "sleep" was on list 1?

=> Only pillow and dream were on list 1.

Talking Points:

In 2009, for example, Nate Kornell at the University of California, Los Angeles, found that spacing out learning was more effective than cramming for 90% of the participants who took part in one of his experiments – and

yet 72% of the participants thought that cramming had been more beneficial.

After six hours of looking at study material (and three cups of coffee and five chocolate bars) it’s easy to think we have it committed to memory. Every page, every important fact, evokes a comforting feeling of familiarity. The cramming has left a lingering glow of activity in our sensory and memory systems, a glow that allows our brain to swiftly tag our study notes as "something that I've seen before". But being able to recognize something isn't the same as being able to recall it.

PART VI: TIPS TO STOP PROCRASTINATION

1. Analyze the consequencesWhat are you procrastinating that’s actually limiting your life, draining your energy, and keeping you from a 4.0? If you procrastinate picking your clothes up off your bedroom floor but it doesn’t bother you, then it’s not really a big deal. However, if you aren’t getting the grades you want, missing opportunities, or disappointing yourself and others, then it’s time to seriously change your habits.

2. Know your excusesPay attention to the excuses you make to continue your procrastination. Excuses are those little voices inside your head that tell you it’s okay to put something off. Recognize any of these?“I work best under pressure”“I’m too tired”“I’m not in the mood”“I’ll do it tomorrow”“Procrastination is a natural part of college”“I can write this paper in one draft”“I’ll live with a C”“I won’t get an A anyway so why bother”“This won’t take that long – I’ll have plenty of time later”“I’ll start this after…”“This won’t be that hard”“I’ll eventually get it done – I always do”

I’m sure you could add many more to this list. Notice your excuses and label them as excuses, not comforts. Stop that little voice and replace it with action.

3. Take controlWhen you procrastinate you may think you are controlling your homework by putting it off until the last minute, but in reality, when you procrastinate your homework controls you. Deciding to complete a project ahead of time allows you to control the timeline and your grade.

4. Break it downThe first thing I do when I consult with students about time management and procrastination is for them to show me their to do list (if they even have one). Most lists say things like “English essay” or “read Huckleberry Finn” This is the worst possible way you could write a to do list.

First of all, if you look at “English essay” all you’re going to think is “ugh I do not want to write a whole essay right now.” It is much easier to begin a task if it says “write 1pg. English essay outline.”

All projects should be broken down and divided over a timeline you create (i.e. you are in control, and you can create pressure for yourself if you do work best under pressure). But of course, tasks can only be broken down if you create your plan AS SOON AS YOU GET AN ASSIGNMENT.

Every item should start with a verb (e.g. write, read, outline, do) and then be as SPECIFIC as possible and represent a task that would take you no more than 2 hours.

So for example, “read Huckleberry Finn” should be: “Monday: read pgs 1-30 in Huckleberry Finn.” Suddenly this task doesn’t seem so daunting.

5. Schedule study time in a productive environmentEspecially when you commute to college your instinct is to schedule your classes as close together as possible so you can drive, go to class, and

then leave. Resist this urge and schedule your classes far apart and make that time your designated daily study time.

Find a great spot in the library (avoid studying in your room at all costs), sit down and create a to do list JUST for that scheduled time, do NOT open Facebook, and then don’t stop until the time is finished.

6. Stay motivatedWe all know that breaking tasks down and time management are important, but what is most difficult for all of us is maintaining momentum and motivation through the end of the semester. We often makes plans to get ahead and then falls behind and then feels so disappointed.

To stay motivated, write out your short and long term goals for your life and post them on the inside of your binder or book. Remind yourself why you’re in school and where you want to go in life constantly. If you don’t have that clear picture yet, start searching now.If you don’t have a clear goal and are not excited about what school is going to help you accomplish, then it will be almost impossible to muster up motivation to do things ahead of time.

7. Be accountableGet a mentor or a friend to keep you accountable with your procrastination during a semester. Buddy up with someone in your class. Find a college adviser or mentor and tell them your goals for overcoming procrastination and ask them to follow up with you.

Surround yourself with people who care about school and who do not take pride in procrastinating. These kind of people will help you stay motivated and will not distract you.

8. Don’t be hard on yourselfWe sometimes feel disappointed in ourselves when we didn’t reach our short-term anti-procrastination goals. Don't be too hard on yourself – it doesn’t work and only serves to deflate your motivation even further.

Do not punish yourself, but instead when you find yourself cramming and are wondering how you got there, make a plan to avoid this next time. Figure out what went wrong and instead of slapping yourself on the wrist, promise yourself you’ll implement a new plan for the next test. And when you do, reward yourself and compliment yourself.

9. Take one day at a timeRemember procrastination is a habit and like all habits it is hard to beat it overnight. However, you’ll never beat it if you don’t start today.

10. Eat That Frog“Eat That Frog” by Brian Tracy is one of the best books on procrastination. In short, Tracy says you should do the hardest thing you have to do as early as possible because it will give you huge dose of energy.

If you had a frog on your plate and just ate it and got it over with, you would be able to enjoy the rest of your meal. However, if you put it off, it will drain your energy and you will slowly be filled with dread and stress. PART VII: 5 STUDY TRAPS

1. "I don't know where to begin!"• Make a prioritized list of manageable tasks to do• Start studying early, a little every day, and build up as the exam

gets closer2. "I have so much to study, so little time!"

• Preview the material - identify all topics covered• Pick out the most important topics and anything you don't

understand3. "This stuff is so dry; I can't even stay awake reading it!"

• Get actively involved in the text as you read• Ask yourself, "What are the key terms?”• Take notes and underline key concepts• Have a study buddy or group!

4. "I read it. I understand it. But I just can't get it to sink in!"

• Elaborate on what you're reading - ask questions as you read and make up your own examples

• Try chunking, that is, lumping related concepts together5.''How do I test myself on this??"

• Test yourself by making up questions about key concepts in your notes

• Flashcards/Quizlet

PART VIII: POSITIVITY & POSITIVE SELF-TALK

Practice affirming yourself. Don’t get discouraged if your test anxiety doesn’t improve right away; overcoming test anxiety is a process. Visualize yourself taking tests successfully.

You need to believe you will succeed. In order to believe this, you will need to change your way of thinking. This can be accomplished with positive self-talk.

Verbalize your worries and write them down. Quickly, contradict these statements. Positive self-talk enables you to feel that you are in control.

Activity: (1) Circle the negative words. (2) Choose antonyms for those negative words. (3) Change the structure/idea/theme of the sentence to make it more positive.

Worry: “I’ll probably fail because this teacher’s tests are always impossible.”

Contradiction: “I have studied for this test and I know the material. I will do my best.”

Worry: “I always get test anxiety and become paralyzed during a test.”

Contradiction: ____________________________________________

Worry: “If I’m lucky, I’ll pass the test.”

Contradiction: ____________________________________________

Worry: “This test is going to be awful! I just know I won’t be able to remember everything. I’m going to bomb this test! Then I won’t be able to remain in college.”

Contradiction: ____________________________________________

Talking Points: Positive Self-Talk is as simple as ABC!A=Activating Event: While taking a difficult test a student begins to feel physically tense.

B=Belief: “When I feel like this I always mess up. I can’t stop it!”

C=Consequences: The student gets a full blown anxiety attack and goes completely blank.

Positive Self-Statements (Examples):“I have prepared well, I can pass this test.”

“There probably will be some questions I can’t answer, but that doesn’t mean I can’t get a good grade.”

“I don’t have to get an A, I just have to pass it.”

“People who get done early and leave don’t necessarily know more than I do, they just work faster or they don’t know their material and can’t answer many questions.”

PART IX: DEALING WITH PAST EXPERIENCEActivity 5: Write down what you have experienced in the past while taking tests. Now go back and think about each item you wrote down. What are ways in which each anxiety might be eliminated (or reduced)?

Practice Self-Acceptance: It’s important to recognize and accept, not deny and suppress, whatever difficult emotion or depressed state we’re encountering. It’s an acquired habit to welcome negativity and understand that it is an expression of an unmet need, but self-acceptance is the first step toward meeting that unmet need or grieving that loss you never allowed yourself to grieve.

PART X: MANAGE THE TESTING SITUATIONPlan to use the entire timeStop, pause and relaxSkip questions you aren’t sure ofSeek accommodations if you have a disability

PART XI: DURING THE EXAMDo an information dump! Before you begin answering, jot down hard to remember formulas and terms on the margins or back of exam.Survey the exam: Before you begin answering, take a quick look at the whole exam. This may help you decide where to begin and how much time to spend on each question.Read directions carefully and underline key phrases.Do easy questions first: They may give you clues for the more challenging questions.Use positive self-talkRelax! Use your strategies to calm yourself.

PART XII: HOW TO CALM DOWN IN UNDER A MINUTE

Breathe in through your nose and on a slow count of three

Push your stomach out as you breathe in

Breathe out through your mouth on a slow count of six

Repeat two more times

PART XIII: OTHER PRACTICAL SUGGESTIONS ON MANAGING MISS ANN ZIETY1. Manage your daily routine the day of the test.

2. Get enough sleep the night before the test.

3. Dress in clothes that make you feel confident.

4. Arrive early for the test.

5. Have all the supplies that you need.6. Pay close attention to the test directions. Resist the urge to ignore the instructor just because you are in a hurry to get started on the test. 7. Get totally involved in answering the items. 8. Budget your time. 9. Read all questions before answering them.10. Review the test after you are finished. 11. Be POSITIVE! 12. Have reasonable expectations. 13. When anxiety surfaces, don’t panic. Practice your deep breathing or other techniques that work for you.14. Remember that many other students are likely experiencing the same feelings.

PART XIV: SELF-CARE

Even though the last weeks of classes as well as finals week can be tough and stressful you must still make time for yourself. Following healthy behaviors will keep you physically and mentally prepared to perform your best!

Eat Adequately

Making time to eat is an important way to keep yourself energized andfueled while you study.It is very important to at least have a small meal before an exam; agrowing stomach can be very distracting.

Get a good night's rest

Being well rested will help ensure that you are performing (whether itbe studying or actually taking the exam) at your best.

Make some time to enjoy yourself and relax

There is such thing as over studying.

Taking breaks between studying can help take some pressure off of you.

PART XV: CONCLUSION

Don’t get discouraged!Remember that overcoming test anxiety takes time and practice. Reward yourself for even small victories, and keep practicing!

CAMPUS RESOURCES

The Counseling Center 610 E John St Champaign, IL 61820 Tel: (217) 333-3704 http://www.counselingcenter.uiuc.edu/

McKinley Health Center 1109 S Lincoln Ave, Urbana, IL 61820 Tel: (217) 333-2701 http://www.mckinley.illinois.edu/

Wellness Center 201 E Peabody Drive, Champaign, IL 61820 Tel: (217) 265-9355 http://www.campusrec.illinois.edu/wellnesscenter/

Leadership Center 1401 W Green St #290, Urbana, IL 61801 Tel: (217) 333-0604 http://www.illinoisleadership.uiuc.edu/

Office of Inclusion & Intercultural Relations 120 Swanlund Administration Building - 601 E John Street Champaign, IL 61820 Tel: (217) 333-1300 http://www.oiir.illinois.edu

Office for Student Conflict Resolution 300 Turner Student Services BuildingTel: (217) 333-3680 http://www.conflictresolution.illinois.edu

Women’s Resources Center 703 S. Wright St., 2nd Floor, Champaign, IL 61820 Tel: (217) 333-3137 http://oiir.illinois.edu/womens-center

LGBT Resources Center 616 E Green Street, Ste. 212 (temporary location), Urbana, IL 61820 Tel: (217) 244-8863 http://oiir.illinois.edu/lgbt-resource-center

Asian American Cultural Center 1210 West Nevada Street, Urbana, IL 61801 Tel: (217) 333-9300 http://oiir.illinois.edu/aacc

Bruce D. Nesbitt African American Cultural Center 708 S Mathews St. Urbana, IL 61801 Tel: (217) 333-2092 http://go.illinois.edu/BNAACC

La Casa Cultural Latina 1203 West Nevada Street, Urbana, IL 61801 Tel: (217/) 244-4513 http://oiir.illinois.edu/la-casa-cultural-latina

Native American House 1206 West Nevada Street Urbana, IL 61801 Tel: (217) 265-0632 http://oiir.illinois.edu/native-american-house

REFERENCES

Adney, I. (1970). 10 Ways to Stop Procrastination Today (NOT Tomorrow). Retrieved December 02, 2016, from http://www.communitycollegesuccess.com/2011/05/10-ways-to-stop-procrastination-today.html

Karan Huskey. (2012, June 13). Retrieved November 17, 2016, from http://www.palomar.edu/users/khuskey/

Test Anxiety Workshop. (n.d.). Retrieved November 17, 2016, from http://www.pittcc.edu/experience-pcc/student-services/trio-student-support/presentations/Test_Anxiety.pdf

Perry, R., Teske, H., & Cooley, K. (2016). Study Skills and Time Management. Lecture presented at Study Skills and Time Management in IL, Urbana-Champaign. Retrieved December 02, 2016, from CCP Workshop On Request Database.

Stafford, T. (2014, November 18). Memory: Why Cramming for Tests Often Fails. Retrieved November 17, 2016, from http://www.bbc.com/future/story/20140917-the-worst-way-to-learn