Say Goodbye to Test Anxiety. Kortschak Center for Learning and Creativity University of Southern California Presented by: Eliza Peña

Transcription

1 Say Gdbye t Test Anxiety Krtschak Center fr Learning and Creativity University f Suthern Califrnia Presented by: Eliza Peña 1

2 Learning Objective By the end f this wrkshp, students will be able t: Recgnize what is test anxiety. Identify the cmmn signs f test anxiety. Knw the causes f test anxiety. Apply test anxiety reducing tips t vercme it. Knw when t seek fr help/supprt. 2

3 What is Anxiety? Anxiety is a state f uneasiness fcused n the pssibility f failure, danger, r misfrtune that causes yu distress (McKay & DuFrene, 2011). It interferes with test perfrmance. If cnsistent, seek help t better understand its rigin and hw t cpe with it. 3

4 TEST anxiety is The wrry caused by having t take a test Yu may experience: Butterflies in yur stmach Nervusness Sweating Nausea Lss f cncentratin r blanking ut Lwer grades n tests than daily wrk 4

5 Cmmn Signs Physical: yu fidget, pace, sweat excessively, feel yur heart race r abuse substances befre a test. Health: yu experience headaches, nausea, dry muth, r frequent urinatin befre a test. Mental: yu think I dn t knw any f this r I can t d this, g blank, feel verwhelmed, suddenly knw the answers after turning the test in, r scre much lwer than yu d n hmewrk r papers. 5

6 TIPS FOR REDUCING TEST ANXIETY 6

7 Preparatin Create a study utline and stick t it If yu are well prepared, this will decrease yur anxiety Make sure t stay rganized, ask yur Prfessr abut difficult cncepts, and study with a grup Familiarity with test taking frmats and the develpment f gd test taking strategies are essential t yur academic success! Visualize yurself ging thrugh the testing experience See yurself walking int the classrm cnfidentially, taking the test with ease, and earning the grade yu want. Walk int the test with yur head up and shulders back The mre cnfident yu act, the mre cnfident yu feel 7

8 Day f Exam Arrive early Give yurself time t feel ready Take a cuple f minutes t clse yur eyes and take a cuple f deep breaths D nt discuss the material with ther students wh may sway yu t think yu dn't knw the material Cntrl yur emtinal state Yur emtinal state affects yur ability t test well It takes a calm and cntrlled emtinal state fr yur memry and judgment t wrk mst effectively During Exam Lk thrugh exam Stretching breaks If yu dn't immediately recgnize the questin then g t the next Stay psitive and remind yurself that yu studied apprpriately and that yu knw the material Remind yurself that sme anxiety is nrmal and that yu knw the material Dn't pay attentin t thers mvements r if they turn in their exams befre yu 8

9 Breathe Try it when yu are feeling anxius abut an upcming exam, getting distracted in class, r when yu are feeling really impatient Take breaths that cme deep frm yur abdmen and nt just yur chest (let s practice) Take deep and slw breaths; make sure yu mindfully pay attentin t yur breathing Replace negative thughts, with psitive thughts while taking deep breaths and ding relaxatin exercises we will practice this! This will help calm yur mind, imprve yur fcus and cncentratin and yu can d it just abut anywhere 9

10 Meditate Deep breathing meditatin Prgressive muscle relaxatin Bdy scan meditatin Mindfulness* meditatin Quiet envirnment Cmfrtable psitin Pint f fcus Observant, nncritical attitude Visualizatin r Guided imagery *The ability t remain aware f hw yu re feeling right nw, yur mment-t-mment r here-and-nw experience; bth internal and external. 10

11 Mindfulness Relaxing Sunds calm.cm App Fitting these activities int yur life can help reduce everyday anxiety and bst yur energy and md Yu can practice relaxatin techniques while ding ther things, such as cmmuting t wrk r hme, waiting n smething r thers, while ding husewrk, and f curse befre taking a test 11

12 Exercise Just a minute walk while listening t music can be gd way t relief sme anxiety the day/night befre the exam Exercise releases endrphins, feel-gd brain chemicals, that prtect yu against depressin, decreases stress hrmnes, relaxes yur muscles, and helps yu sleep better 12

13 Cntrl Negative Thinking Yu CAN cntrl what yu think!! Negative thinking: self-defeating statements can becme self-fulfilling prphecies Awareness: Identify yur wn pattern f negative statements Negative statement: If I blw this test, it s my whle career, my whle life. Change t: If I cntinue t think abut my life right nw, I wn t have time t cncentrate n this test. 13

14 Psitive Thinking Reverse negative thinking psitive thinking Yur statement shuld begin with wrds such as "I want t. Yur challenge statement shuld describe an actin yu desire t achieve yur bjective/gal. Begin t develp psitive self-statements: I can d well n this test I studied hard and knw this material, I am prepared I m smart and will succeed n matter what! 14

15 Get Supprt If yur anxiety becmes t much t bear and it interferes with yur academic perfrmance, dn t be afraid t seek fr supprt Knw when yu need help and get it Talk t thers abut what and hw yu re feeling Talking t thers helps clear yur mind and makes yu feel better 15

16 Review Be prepared D NOT cram! Exercise Remain calmed! Meditate 16