OVERCOMING TEST ANXIETY
Overcoming Test Anxiety
A Survival Seminar
Presented by
Chareane Wimbley-Gouveia
Learning Center Coordinator
Study Skills Instructor
wimblec@linnbenton.edu
Seminar Goals
At the end of the seminar, you should be
able to answer these questions:
• What is Test Anxiety?
• What Causes Test Anxiety?
• How Can Students Overcome it?
• Where can I find help to relax?
• (If time permits) How do I prepare for
tests?
Fear
• Healthy Fears
• Unhealthy Fears
• Keep us safe
• Helpful
• Expanding
• “Yakky”
• Repetitious
• Limiting
Test anxiety is a learned behavior
that involves…
• Physical responses
– Tension, Headache
– Upset stomach,
nausea
– Perspiration,
– Rapid heartbeat
• Emotional responses
–
–
–
–
Nervousness
Mental blocking
Worry
Overwhelm, Paralysis
What is the impact of test
anxiety?
• If you feel your
anxiety is affecting
your performance,
then it is a problem
1. Test
failure
High
levels of
Test
Anxiety
Interfere
with your
ability to
Prepare
for,
2. Test
anxiety
TestAnxiety
Cycle
6.
3. Can’t
study
effectively
Interference
with test
performance
Think
about
or
Take an
Exam.
Van Blerkom, D. L. & Mulcahy-Ernt, P. I. (2005)
College Reading and Study Strategies, p.257
5. More
test
anxiety
4. Underor unprepared
for exam
How to Overcome Test Anxiety
 Realize, some level of anxiety is normal.
 Work to control anxiety’s
components:
 cognitive,
 emotional, and
 physiological
Tolerate discomfort for the
possibility of enlightenment
My barn has burnt down.
Now I can see the moon.
--Masahide
Cognitive Control
• Prepare Well: Overlearn the Material
• Practice good time management
– Space out your studying
– Avoid procrastination
– Eliminate cramming
• Use active study techniques
– Review regularly, test yourself,
Cognitive Control, continued
• When you get your test, do a “mind dump”
of material you think
• Answer the questions you know first
– Test anxiety symptoms usually subside after
10 – 15 minutes
• Confront irrational beliefs and self-talk
Emotional Control
• Adopt creator position rather than a
victim position:
– you always have choices!!
• Accept yourself, and your learning
needs
– Get a tutor, drop the class, allow yourself
to learn and grow at your own unique pace
• Stay in charge of your academic
transcript
Emotional Control
• Practice relaxation techniques – long and
short
• Recite positive self-talk
• Use visualization
• Identify your TA triggers and plan how
you’ll cope with them
– Ex: Instructor announcing the time
– Consult a counselor if necessary
The Power of Positive Self-Talk
Preparation plus
the power of positive
self-talk
Positions us to
achieve our goals in the
face of all sorts of
obstacles, including
the ones we create
ourselves!
What’s this a picture of?
Physical Control
• Get exercise everyday
– Clear out the stress hormones!
•
•
•
•
•
Do something you enjoy everyday
Practice relaxation techniques regularly
Avoid cramming the night before tests
Get enough rest and proper nutrition
Set up a calm study environment
Practice Relaxing!
• Conquering Math Anxiety: A Self-Help
Work Book by Cynthia Arem
• Find a copyright free relaxation recording
at
http://www.hws.edu/studentlife/counseling_relax.
aspx
Free 15 minute (clothed) back massage
every Wednesday from 11-1 p.m. in SL&L
(Albany Campus) by advance sign-up.
Visualize a place where you feel calm and
peaceful, so you can call up this image
when you need to…
T.E.S.T. yourself before exams
T- Teach your self positive self-talk
E- Exercise or do something you enjoy
every day
S- Support your beliefs with evidence
T- Talk to others about your feelings
•
Source: University of Texas Learning Center, University of Texas, Austin, 2005
S.U.C.C.E.S.S. During tests
S - Stay focused on the test
U – Use breathing exercises to self-calm
C – Come to the test on time
C – Create a plan for answering questions
E - Execute your plan
S- Stay Active—if you go blank,move on!
S-- Stop negative self-talk with positive
affirmations!
Adapted from: University of Texas Learning Center, University of Texas, Austin, 2005
That’s all, folks!