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OVERCOMING TEST ANXIETY Michelle Farnam DSPS Counselor
DEFINITION: <ul><li>Test anxiety  is a psychological condition in which a person experiences distress before, during, or a...
QUIZ <ul><li>You probably have test anxiety if you answer YES to four or more of the following: </li></ul><ul><li>1. I hav...
WHAT CAUSES TEST ANXIETY <ul><li>Lack of preparation – cramming </li></ul><ul><li>Poor time management </li></ul><ul><li>P...
HOW TO REDUCE TEST ANXIETY BEFORE A TEST <ul><li>Manage time </li></ul><ul><li>Organize materials </li></ul><ul><li>Tutori...
GUIDED BREATHING MEDITATION
HOW TO REDUCE TEST ANXIETY DURING A TEST <ul><li>Breath </li></ul><ul><li>Do what you can do first to gain confidence </li...
USE TO REDUCE ANXIETY
<ul><li>Temporarily forget about the test </li></ul><ul><li>Make list of strategies that worked for you or what you need t...
REWARDS
 
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Overcoming test anxiety

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A short test to find out if you have test anxiety. This also includes strategies to overcome anxiety.

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Transcript of "Overcoming test anxiety"

  1. 1. OVERCOMING TEST ANXIETY Michelle Farnam DSPS Counselor
  2. 2. DEFINITION: <ul><li>Test anxiety is a psychological condition in which a person experiences distress before, during, or after an exam or other assessment to such an extent that this anxiety causes poor performance or interferes with normal learning . </li></ul><ul><li>&quot;Test anxiety.&quot; Wikipedia, The Free Encyclopedia . 13 Aug 2009, 14:37 UTC. 6 Oct 2009 </li></ul>
  3. 3. QUIZ <ul><li>You probably have test anxiety if you answer YES to four or more of the following: </li></ul><ul><li>1. I have a hard time getting started studying for a test. </li></ul><ul><li>2. When studying for a test, I find many things that distract me. </li></ul><ul><li>3. I expect to do poorly on a test no matter how much or how hard I study. </li></ul><ul><li>4. When taking a test, I experience physical discomfort such as sweaty palms, an </li></ul><ul><li>upset stomach, a headache, difficulty breathing, and tension in my muscles. </li></ul><ul><li>5. When taking a test, I find it difficult to understand the directions/questions. </li></ul><ul><li>6. When taking a test, I have difficulty organizing my thoughts. </li></ul><ul><li>7. When taking a test, I often &quot;draw a blank.&quot; </li></ul><ul><li>8. When taking a test, I find my mind wandering to other things. </li></ul><ul><li>9. I usually score lower on a test than I do on assignments and papers. </li></ul><ul><li>10.After a test, I remember information I couldn't recall during the test. </li></ul>
  4. 4. WHAT CAUSES TEST ANXIETY <ul><li>Lack of preparation – cramming </li></ul><ul><li>Poor time management </li></ul><ul><li>Poor study habits </li></ul><ul><li>Worrying about the following: </li></ul><ul><ul><li>Past performance on exams </li></ul></ul><ul><ul><li>How friends/other students are doing </li></ul></ul><ul><ul><li>The negative consequences of failure </li></ul></ul><ul><ul><li>Overcoming Test Anxiety, Noelle Conforti </li></ul></ul>
  5. 5. HOW TO REDUCE TEST ANXIETY BEFORE A TEST <ul><li>Manage time </li></ul><ul><li>Organize materials </li></ul><ul><li>Tutoring </li></ul><ul><li>Homework </li></ul><ul><li>Study groups </li></ul><ul><li>Arrive early </li></ul><ul><li>Eat healthy – light, nutritious </li></ul><ul><li>Well rested </li></ul><ul><li>Positive self-talk </li></ul><ul><li>Don’t discuss exam with anyone beforehand </li></ul><ul><li>Do something relaxing 1 hour before exam </li></ul>
  6. 6. GUIDED BREATHING MEDITATION
  7. 7. HOW TO REDUCE TEST ANXIETY DURING A TEST <ul><li>Breath </li></ul><ul><li>Do what you can do first to gain confidence </li></ul><ul><li>Replace negative thoughts with positive </li></ul><ul><li>Brain dump </li></ul><ul><li>Read directions carefully </li></ul><ul><li>Write down what you know </li></ul><ul><ul><li>Information may come to you </li></ul></ul><ul><ul><li>Partial credit </li></ul></ul><ul><li>Use same pen/pencil/eraser </li></ul><ul><li>Stop when you are done </li></ul><ul><li>Don’t leave anything blank </li></ul>
  8. 8. USE TO REDUCE ANXIETY
  9. 9. <ul><li>Temporarily forget about the test </li></ul><ul><li>Make list of strategies that worked for you or what you need to improve </li></ul><ul><li>Reward yourself – don’t dwell on mistakes </li></ul>HOW TO REDUCE ANXIETY AFTER A TEST
  10. 10. REWARDS
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