Test anxiety

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Test anxiety

  1. 1. COPING WITH TEST ANXIETY Welcome to the Viterbo University Coping with Test Anxiety workshop. If you have additional questions after viewing the workshop, please contact the Academic Resource Center, 332 Murphy Center, mjgrowt@viterbo.edu for more information.
  2. 2. What is Test Anxiety?  Generally speaking, test anxiety is tension or stress experienced during or in anticipation of a test  Test Anxiety has two components: physical and psychological  Physical: butterflies in stomach, sweaty palms, muscle tension, nausea, sleeplessness  Psychological: worry, panic, negative thoughts, blanking out  The negative association with exams typically results from prior bad test experiences; it is not inborn
  3. 3.  Some anxiety before or during a test is not unusual and can promote alertness and improve performance  Excessive nervousness, however, can hinder your ability to focus fully on the exam, causing mental “static” Test Anxiety
  4. 4. Dealing with the Psychological  Negative thoughts  “Exam + Negative beliefs = Anxiety  Restructure your thoughts Develop positive thoughts Create a list of positive affirmations  “I am going to do well on this exam because I prepared well”
  5. 5. Dealing with the Psychological  Visualize succeeding on the exam  Be well prepared  Stay away from other anxious people
  6. 6. Dealing with the Physical  Practice muscle relaxation  Engage in deep breathing  Use guided imagery  Exercise  Laugh
  7. 7. Testing Hints  Read and listen to the directions  Unload Turn over your test and write down everything you might forget  Answer the easiest questions first  Take your time  Don’t make assumptions when other students begin to turn in their tests
  8. 8. Don’t Give Up!  Keep practicing coping strategies until you find something that works for you  You did not develop test anxiety over night, so it likely will not go away immediately either. It is a skill you can learn, however  Recognize any progress that you make and reinforce your coping techniques

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