Lesson 7
Test Anxiety and Relaxation Strategies

The more perfectionistic you are, the more test-anxious you are.
Fear of failure, fear of criticism, poor self-esteem, poor selfconfidence and hyper-competitiveness can lead to fear and avoidance of test practice and test taking.
A negative attitude about testing can become a self-fulfilling prophecy.
Inadequate reading and writing background regarding the
VR.
Dyslexia or other learning challenges.

Meditation and meditation techniques.
What is meditation?
Consciously directing your attention to alter your state of consciousness.
What is the purpose of meditation?
Relax and reduce stress.
Enhance concentration and performance.

Eight points for effective meditation experiences.
Put your expectations aside regarding what is “supposed to” happen during meditation.
Put aside the idea of “getting it right.”
Approach meditation with “relaxed effort.”
Don’t try to make your mind blank or chase thoughts away.
Each meditation session will be somewhat different.
Meditation clears away stored up “stress” and
“physical/emotional toxins.”
You will, at times, find yourself resisting meditation.
The less concerned you are about what you experience in your meditation, the easier and better it gets.
Make sure you’re not meditating on an empty stomach.

Steps of relaxation meditation.
Sit comfortably with your spine reasonably straight.
Allow your eyes to rest comfortably downward, gazing softly, but not focused on anything.
Without closing your eyes completely, let your eyelids drop to a level that feels most comfortable.
Continue gazing downward.
The act of gazing is your primary focus—not the area at which you are gazing.
Let your breathing become rhythmic.
It’s okay to let your attention drift a bit.
Let your eyes close if they become too heavy.
Use these techniques when you take your short break after each passage or when you’re feeling anxious during the test.

Meditation is turning off your thoughts or making your mind blank.
Meditation is difficult and requires concentration.
Meditation is not successful unless we see interesting things in our mind.

Use visualization while meditating to improve your performance.
Formulate a clear image of what you want.
Combine the above image with a strong, positive emotion.
Don’t worry if the image is instead of thoughts, words, or sensations.
You can create an image of yourself breezing through the exam.
Try to incorporate specific test-taking strategies into this guided imagery.
• Don’t forget to include everything positive you think and feel while emphasizing each strategy.

Use visualization to:
See success.
Motivate.
Learn and perfect skills.
Refocus.
Prepare to perform well.

Try to control your anxiety.
Not too much nervousness, but not too relaxed.
Breath work is at the heart of gaining mind/body control over your writing anxiety.
Breathe slowly and deeply from your lower lungs.
Regularly practicing calming techniques can improve your memory and critical thinking abilities, increase your confidence, and help you feel more comfortable about the test.
Relaxing before and during your writing will allow you to read more easily, with less fear and minimal stress.
Music and sound can have a profound impact on your ability to relax and manage anxiety.
Nature sounds and repetitive rhythms can help you relax.