Introductions How do you experience test anxiety? Facts about anxiety Coping strategies Practice.
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- Lawrence Lee
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2 Introductions How do you experience test anxiety? Facts about anxiety Coping strategies Practice.
3 Two components: Studying Relaxation
4 Discover strategies that work for you. Talk with your instructor if you have questions! Develop a reading/studying plan when you start a Learning Plan.
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7 Divide the total # of pages you have to read by the number of days till the test subtract 2 days at the end for a comprehensive review. As long as you complete the day s assignment, you ll know that you re on track. Take study/fun breaks!!!
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9 Isn t always negative Can challenge us to perform well. Becomes a problem when we experience too much anxiety.
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11 Cognitive: worry, preoccupation with potential negative results, negative self-talk Emotional: all the feelings you have regarding the exam Behavioral: fidgeting, drumming your pencil and study behaviors such as procrastination, cramming Physiological: increased heart rate, sweating, dry mouth, increased urination, nausea, cold hands
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13 Does your mind go blank when you start a test? Brain freeze---really happens!!
14 In a traffic signal, the red light and green light are never lit at the same time. Your brain is the same way: fight or flight stress reaction AND your higher level thinking function can t work at the same time. Your challenge is to stay in the green light zone-- through relaxation.
15 Relaxation is a skill! Like any other skill, relaxation takes practice! Discover the relaxation strategies that work for you..
16 Deep slow breaths your belly should rise. Inhale to a count of 8; hold for a count of 4; exhale for a count of 8. Feel like a rag doll
17 Do a YouTube search for relaxation---ocean, clouds, waterfalls, rainforest, music, etc. Find one or two that you like a video can be a quick study and relaxation break. 9zk8
18 Meditation: minutes/day sit, feet on the floor, close your eyes, focus on your breath, empty your mind when a thought intrudes, go back to your breath. Progressive relaxation: Sit, close your eyes, focus on your breath, start with your toes tense and relax and move up through all parts of your body (10minutes) 18
19 Remember a place where you ve experienced beauty and relaxation. Re-create that picture in your mind. Breathe relax. Use photographs or images from the internet.
20 Listen to music that relaxes you breathe associate it with relaxation. Find relaxing music videos on YouTube. Use a sound machine with ocean, rainforest, etc. sounds Breathe; associate the sound with relaxation; practice re-creating that feeling.
21 Wear comfortable clothing on the day of a test. Carry a smooth stone or something else that reminds you to relax. Breathe; relax; associate that object with relaxation.
22 Smell is one of our most powerful senses.think about the smell of cookies baking or cinnamon or your favorite flower..or favorite candle scent. Associate that smell with relaxation. Wear perfume, lotion to the test as a reminder to relax.
23 Be mindful: eat slowly and pay attention; associate the taste of your favorite food with relaxation or think of a relaxing meal with a friend. Eat your comfort food but in moderation!
24 Another powerful tool: Picture every action on the day of the test, from getting up, eating breakfast, driving to school, etc walking into the classroom filled with confidence, seeing your instructor passing out the test, thinking, I know this, and answering the questions correctly Practice this every day as part of your study routine.
25 Laughter is an instant vacation. --Milton Berle You can't deny laughter; when it comes, it plops down in your favorite chair and stays as long as it wants. --Stephen King
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27 e4sl-roys
28 Br in Rules --John Medina
29 Rule # 1 Exercise Exercise boosts brain power. To improve your thinking skills, move! Exercise gets blood to your brain, bringing it glucose for energy and oxygen to soak up toxic electrons. It stimulates the protein that keeps neurons connecting.
30 Sleep well, think well. Rule #7--Sleep Loss of sleep hurts attention, executive function, working memory, quantitative skills, logical reasoning and even motor dexterity.
31 Rule #8 Stressed brains do not learn the same way as non-stressed brains. Your body s defense system is built for reaction to a serious, but passing danger, such as a saber-toothed tiger. Chronic stress dangerously de-regulates your system..crippling your ability to learn and remember. Individually, the worst kind of stress is that you have no control over the problem you are helpless.
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33 Above all else, remember that you are not the test or the test score!! Before you go in to a test, have a plan for a celebration after the test, no matter what the results are. Do something special that you enjoy!
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