DON’T STRESS!

ACE THE TEST!

DEALING WITH

TEST ANXIETY Presented by

the Counseling Center Paraprofessionals

Want to learn new skills to help you

prepare for exams?

Dare to challenge self-defeating

thoughts?

… and be a more effective test taker?

You have come to the right

workshop!

Virak Hoang Le & Meera Nair

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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?

Most “Favorite” Person of in College

Miss ANN ZIETY

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

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Physical Elements of

Miss Ann Ziety

Your brain is capable of doing multiple things at once, such as controlling basic bodily functions like digestion and breathing, while also doing conscious activities such as listening to music or reading a book, as well as unconscious things like processing information.

When the brain perceives danger, the fight, flight, or freeze system is activated, and your brain focuses on tending to only the vital functions, like breathing and heartbeat.

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Mental Elements of

Miss Ann Ziety

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.

“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.”

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Where does

Miss Ann Ziety

come from???

Like most human behaviors, anxiety is learned.

When you were younger, someone may have put a lot of importance on an upcoming test and you felt pressured to succeed.

Unfamiliarity

Preparation

General lifestyle

Conditioned anxiety

Irrational thinking

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“By failing to prepare, you are preparing to fail”

Dealing with Lack of Preparation

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, R.E.L.A.X!!!

Helpful tips for overcoming the urge to procrastinate:

Set realistic goals.

Dwell on your successes, NOT your failures.

Study in small blocks of time.

Modify your environment.

Learn to say NO once your priorities are set.

Stay away from the telephone when you’re trying to get work done.

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Activity: “How well can you remember?”

Remember the words on List 1.

Remember the words on List 2.

Which words on List 2 can you recall?

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… is cramming effective? 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.

Never “group cram” immediately prior to the test.

Sometimes your brain makes up its own memories!

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10 Tips to Stop Procrastination from Limiting Your Life & Your Potential

1. Analyze the consequences What 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 excuses Pay 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.

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3. Take control When 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 down The 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 environment Especially 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.

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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 motivated We 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 make 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 accountable Get 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 yourself We 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.

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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 time Remember 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.

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The 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 closer

2. "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

understand

3. "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 together

5.''How do I test myself on this??" • Test yourself by making up questions about key concepts in

your notes • Flash cards/Quizlet

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P.O.S.I.T.I.V.I.T.Y

#smiley #successful #hardworkpaysoff

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

Contradiction: ____________________________________________________________

_____________________________________________________________________________

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: ____________________________________________________________

_____________________________________________________________________________

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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-Talk

Activating Event

Belief

Consequences

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Examples of Positive Self-Talk

“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.”

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Activity: Dealing with Past Experience

Write down what you have experienced in the past while taking tests. Then go back and think about each item you wrote down. What are ways in which each anxiety might be eliminated (or reduced)?

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

_____________________________________________________________________________

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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.

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Manage the Testing Situation Plan to use the entire time

Stop, pause and relax

Skip questions you aren’t sure of

Seek accommodations if you have a disability

During the Exam Do 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-talk

Relax! Use your strategies to calm yourself.

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How to Calm Yourself Down in 1 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

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Other Practical Tips on Managing

Miss Ann Ziety

1. 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.

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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 and fueled while you study. It is very important to at least have a small meal before an exam; a growing stomach can be very distracting.

Get a good night's rest.

Being well rested will help ensure that you are performing (whether it be 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.

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Campus Resources The Counseling Center

610 East John St Champaign IL 61820 (217) 333-3704 http://www.counselingcenter.uiuc.edu/

/IllinoisCounselingCenter

@UI_Counseling

/UniversityofIllinoisCounseling McKinley Health Center

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

Wellness Center

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

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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