Reducing Test Anxiety Moultrie Technical College Student Academic Center.
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Transcript of Reducing Test Anxiety Moultrie Technical College Student Academic Center.
References
• How to Get Good Grades in College, Linda O’Brien, Woodburn Press, 2001
• University of West Georgia (Student Development Center)
• Becoming a Master Student, Dave Ellis, Houghton Mifflin Company, 2006
Introduction
• Every student in recorded history has probably experienced test anxiety
• A little text anxiety actually improves focus, concentration, motivation, and alertness
• Test anxiety has two components:– Mental (thoughts and worries)– Physical (bodily sensations and tensions)
Tips and Techniques ( 1 of 15)
• Level of anxiety is often related to the quality and quantity of test preparation
• Therefore, study enough to feel confident
• Start studying early– Night before, review the material and get a
good night’s sleep– Cramming increases test anxiety
Tips and Techniques ( 2 of 15)
• Mentally practice going through the testing experience– Visualize seeing yourself answering the
questions correctly and receiving the grade you want
– The power of positive thinking and guided imagery
– If you can “see” yourself doing well, you will do well!
Tips and Techniques ( 3 of 15)
• If you have diligently prepared, walk into the classroom with confidence– How you act can affect how you feel– If you act confident, you may find that you feel
more confident
Tips and Techniques ( 4 of 15)
• Five common relaxation techniques1. Take a deep breath, hold it and then release
your breath along with the tension
Tips and Techniques ( 5 of 15)
• Five Common Relaxation techniques2. Start at the top of your head, flexing and
then relaxing each part of your body
Tips and Techniques ( 6 of 15)
• Five Common Relaxation techniques3. Close your eyes and visualize sunshine
melting away the tension and relaxing all your muscles
Tips and Techniques ( 7 of 15)
• Five Common Relaxation techniques4. Close your eyes and let your arms hang
down at your sidesVisualize the tension from your head, neck, and
shoulders flowining down your arms and out of your fingertips
Tips and Techniques ( 8 of 15)
• Five Common Relaxation techniques5. Think of a place where you feel very relaxed
and calm• Close your eyes and visualize being in that place
Tips and Techniques ( 9 of 15)
• Dealing with thoughts
• “Yell stop!” Either mentally or in an appropriate place out loud!
Tips and Techniques ( 10 of 15)
• Dealing with thoughts
• Focus your attention on a specific object and notice the details– During a test, take a few seconds to listen to
your own breathing
Tips and Techniques ( 11 of 15)
• Dealing with thoughts
• Praise yourself– Talk to yourself in a positive way: “I have
prepared for this test and now will show the instructor what a brilliant student I am!”
Tips and Techniques ( 12 of 15)
• Dealing with thoughts
• Consider the worst– quickly discover the absurdity of thinking that
failing the test will mean the absolute end of your academic and professional career or personal happiness!”
Tips and Techniques ( 13 of 15)
• Dealing with thoughts
• Zoom out– Briefly imagine that you are now a few hours,
days, weeks, months, removed from this situation
– Assess how much the current test situation will matter
Tips and Techniques ( 14 of 15)
• Dealing with physical sensations
• Exercise– Aerobic (walking, jogging, sports) or
anaerobic (weight lifting) on a regular basis– Simply walking 20 minutes on a regular basis
will help
Tips and Techniques ( 15 of 15)
• Dealing with thoughts
• Get help– When these techniques don’t work, seek
immediate help from family, friends, medical providers, church, faculty, staff
– Emergency assistance is available on the phone