C o u n s e l i n g , C a r e e r, & D i s a b i l i t y S e r v i c e s N e w s l e t t e r
Spring 2013
Raider Wise Counsel
TEST ANXIETY
In this Issue
Test Anxiety
1 -2
Did You Know?
1
Eating Disorders
2 -3
Important Notice
from Disability
Services
2
Undecided on Major
3
Contact Information
4
Did You Know?
Summer and Fall
Registration
Registration for the
summer and fall 2013
semesters began April 1,
2013. Students should
contact their faculty
advisor and register
early for best selection of
classes.
Test Anxiety is the inability of truly capable and well-prepared
people to pass a test. Persons with text anxiety have thoroughly
studied the material, and they know the material well.
However, during the test, they often experience a feeling of
panic and memory loss accompanied by physical symptoms of
nervousness during a test. The emotions of fear and being
nervous about testing are very common among college students. In college, a test can
make you feel being denied entrance into a chosen major or career. Bright students
often suffer from test anxiety because they are extra conscientious and self-critical. If
you think that test anxiety may be affecting you, it is best to take a proactive
approach. Often a combination of tips listed below can reduce anxiety to a
manageable level.
Ten Tips to Reduce Test Anxiety:
1. Make an appointment with your instructor or the Learning Center two weeks before an exam to clarify the material.
2. Reduce study materials to outlines, note cards, or several key study pages. You
need to overlearn the material.
3. Learn relaxation techniques to use while studying and taking the test, e.g., deep
breathing, muscle relaxation, visualization, positive self-talk.
4. Get to the classroom early enough so that you can sit where you want. However,
it is important not to arrive too early as conversations about the test often increase
your stress.
5. Look over the questions to familiarize yourself with the test. Underline key
words or phrases in the test directions.
6. Budget your time in order to finish the test. Show as much work as possible to
get partial credit.
7. If you get stuck or start feeling anxious, take a mini-break to refresh yourself, if
possible, e.g., get a drink of water, stretch, get some fresh air.
8. Don’t panic when you don’t know an answer, eliminate options you know are incorrect, and then make an educated guess.
9. If you have time, review your answers. Don’t change an answer unless you are
sure your second answer is correct.
10. Use encouraging self-talk and have a positive attitude toward the test. Reward
yourself after the test for completing it, and do not dwell on potential mistakes.
Confidential help is available on campus. If you think you may be dealing with test
anxiety, schedule an appointment with a Counselor. The Counselor will ask you
about your particular situation, and he/she will often give you a short, ten question
screening to help determine if test anxiety is the issue, and if so, what level the test
anxiety may be. Counselors have resources to assist students suffering from test
Page 2
Test Anxiety continued
anxiety, so make the decision now not to continue to struggle alone.
Counselors are available on the Roane County and Oak Ridge Branch campus
locations, as well as other locations by appointment. For an appointment, please call
Roane County (865) 882-4546 or Oak Ridge (865) 481-2003.
Adapted from Westside Psychology, Knoxville, TN and the George Washington University, Washington,
DC.
Eating Disorders in College Students
Important Notice
from
Disability Services
Students receiving
accommodations
should schedule an
appointment with
his/her Counselor to
set up accommodations each semester.
Please schedule your
appointment before
classes begin.
Remember that
accommodations are
not retroactive, and
they do not roll from
semester to semester.
College is a high-risk period for the onset of eating disorders for a number of reasons.
While transition to college is an exciting time it also comes with an array of stressors
and challenges. Many college students experience pressure to achieve academically,
intense peer pressure or traumatic events. Eating disorder symptoms typically develop
in response to life stressors or traumatic events, serving as strategies for coping with
overwhelming emotions or circumstances. Therefore, it is not at all surprising that
these symptoms often develop during college. While it might seem like eating
disorders are about food, weight, exercise, and eating, the symptoms usually represent
more complex psychological or emotional issues such as anxiety, depression,
perfectionism, low self-esteem, trauma, or relational problems with friends or family
members. The narrow focus on eating and weight is often seen as an avenue of
managing the internal chaos in a student’s life. This focus can serve to provide a sense
of control when other aspects of life feel out of control and impossible to manage.
What to watch for:
It can be difficult to detect an eating disorder for several reasons. First, eating
disorders are associated with a great deal of shame and individuals often try very hard
to keep the disordered eating behaviors hidden. In fact, many people who struggle
with disordered eating even deny to themselves that there is a problem. Second, when
a student is no longer living at home, it can be very hard to detect changes in daily
behaviors. Nonetheless, there are some signs you can watch for.
Mood changes: The student may become more withdrawn, down or irritable.
Fluctuations in mood can be indicative of many things, such as depression, anxiety,
relationship concerns, or even stress; they do not necessarily point to an eating
disorder. However, severe caloric restrictions, body dissatisfaction, and
preoccupations with food are often associated with irritability, guilt, anxiety, fatigue,
and depressed mood.
Weight Fluctuations: Rapid weight loss may indicate severe food restriction and/or
excessive exercise. Weight gain can be a result of frequent bingeing and/or
Page 3
Eating Disorders in College Students continued
overeating. Many students cycle between periods of intense dieting and periods of
overeating which may lead to drastic fluctuations in weight. However, it is important
to be aware that many individuals struggling with disordered eating do not exhibit
noticeable changes in weight.
Preoccupation with food and weight: Oftentimes a student struggling with an eating
disorder will think and talk about food and weight constantly. The student may weigh
repeatedly throughout the day; count calories and fat grams religiously; constantly
scrutinize himself/herself in the mirror or fidget with clothing; make critical comments
about his/her body or appearance; and /or express guilt after eating.
Undecided on
Your Major
Schedule an
appointment
with a Counselor
for help.
Roane County
Room D-100
(865 ( 882) 4546
Oak Ridge
B-102
(865) 481-2003
Changes in eating behavior: The student might start eating less than usual; refuse to
eat certain types of food that he/she used to eat; or only eat low-fat or diet food.
People who are restricting eating often have rigid and specific rules about what, when
and how much they eat. They also tend to avoid eating in front of others and pass up
social activities that involve food. A major red flag signifying a potential eating disorder occurs if the student goes to the bathroom immediately after meals or has swollen
cheeks or abrasions on the knuckles. This could indicate self-induced vomiting.
Changes in exercise behavior: Spending increased amounts of time at the gym and
exercising to the point of exhaustion can be a sign of disordered eating. Exercising
despite injury, illness, feeling of guilt if a workout is missed, and regularly prioritizing
exercise over other important aspects of life can also indicate a problem with an eating
disorder.
How can you be supportive?
 Educate yourself about eating disorders and know what to look for. Understand
that eating disorders are not just about food or a vain desire to “look good”.
 Monitor your own verbal and nonverbal behavior. Avoid making negative comments about your own or others’ eating habits, or body shape. Such comments
could reinforce or fuel the disorder.
 Avoid commenting on a student’s appearance and weight. Instead, show your interest in other aspects of their life.
 Remain non-judgmental and compassionate. Often the eating disorder symptoms
feel like the only things holding a person together. Try not to get angry or blame
the student for the problem.
 Convey your concern for the student’s health and happiness.
 Consult resources and inform the student about supportive programs in the community.
The Next Step: If you have noticed several of the warning signs related to an eating
disorder being exhibited by a student, please refer the student to the Counseling Center. Short-term individual therapy is offered there for them and/or referrals to outside
agencies can be made, when needed.
Adapted from an article from the University of Illinois Counseling Center
Page 4
RAIDER WISE COUNSEL
Roane State Community College
Counseling, Career, and Disability Services
Contact Information
Counseling, Career, &
Disability Services
Staff:
Roane County
Tracey Watson, Director
watsontl@roanestate.edu
865-882-4546
Tracey Watson
Director
Carol Jarabek, Support Staff
jarabeklc@roanestate.edu
865-882-4546
Jeff Snell
Counselor
Julianne Davis-Cole
Counselor
Tina Messamore
Technical Clerk
Carol Jarabek
Executive Secretary
Oak Ridge
Jeff Snell, Counselor
snellja@roanestate.edu
865-481-2003
Julianne Davis-Cole, Counselor
davisjy@roanestate.edu
865-481-2003
Tina Messamore, Support Staff
messamore@roanestate.edu
865-481-2003
www.roanestate.edu/counseling
www.roanestate.edu/disabilityservices
www.roanestate.edu/careerservices
From bottom left: Carol Jarabek, Tracey Watson, Julianne Davis-Cole
From top left: Tina Messamore & Jeff Snell
Roane Sate Community College is a TBR and AA/EEO employer and does not discriminate on the basis of race,
color, national origin, sex, disability or age in its programs and activities. The following person has been
designated to handle inquiries regarding the non-discrimination policies: Director of Human Resources/Affirmative
Action, 276 Patton Lane, Harriman, TN 37748, (865) 882-4679, humanresources@roanestate.edu.
RSCC Publication #13-102.