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Transcript of Test Anxiety
taking your EOG's? Test Prep Have Confidence
Get There Early
Get Plenty of Sleep
Eat Before Relax You are in control - Take slow, deep breaths
Don't think about the fear - Pause: think about the next step and keep on task, step by step
Use positive self talk for yourself - Acknowledge that you have done, and are doing, your best How to Relax THE TENSING AND DIFFERENTIAL RELAXATION METHOD
1. Put your feet flat on the floor.
2. With your hands, grab underneath the chair.
3. Push down with your feet and pull up on your
chair at the same time for about
4. Relax for five to ten seconds.
5. Repeat the procedure two or three times.
6. Relax all your muscles except the ones that
are actually used to take the test. THE PALMING METHOD
1. Close and cover your eyes using the center of
the palms of your hands.
2. Prevent your hands from touching your eyes
by resting the lower parts of your
palms on your cheekbones and placing your
fingers on your forehead. Your
eyeballs must not be touched, rubbed or
handled in any way.
3. Think of some real or imaginary relaxing
scene. Mentally visualize this scene.
Picture the scene as if you were actually
there, looking through your own eyes.
4. Visualize this relaxing scene for 10-20
seconds. DEEP BREATHING
1. Sit straight up in your chair in a good posture
2. Slowly inhale through your nose.
3. As you inhale, first fill the lower section of
your lungs and work your way up
to the upper part of your lungs.
4. Hold your breath for a few seconds.
5. Exhale slowly through your mouth.
6. Wait a few seconds and repeat the cycle. Negative Self Talk "No matter what I do, I will not pass this test."
"I am no good at math, so why should I try?"
"I cannot remember the answers or I have forgotten how to do the problems. I am going to fail this test." Positive Self Talk "I went blank on the last test, but I now know how to reduce test anxiety."
"I know that with hard work, I will pass this test."
"I prepared for this test and will do the best I can."
"I feel good about my self and my abilities. I am not going to worry about that difficult problem. I'm going to use all my test time and check for careless errors. Even if I don't get the score I want on this test, it is not the end of the world." Tips 1. Get a good night's rest before the exam. Don't try to stay up all night because it will make you feel tired, irritable, and distracted by the time of the exam. During the Test 1. Read the directions carefully
2. Budget your test taking time
3. Change positions to help you relax
4. If you go blank, skip the question and go on
5. There's no reward for finishing first VS. 2. Eat moderate breakfast but avoid drinks with caffeine. 3. Steer clear of fellow students who get tense. Panic is contagious.
9. Practice relaxation techniques. If your mind is blocked by tension during an exam, close you eyes, take a long, deep breath, and then let it out slowly. Concentrate on your breathing and actually feel or hear yourself breathe. Don't allow yourself to worry about the time, test, or tension. Repeat this twice, then return to the test. 8. Learn to recognize the underlying causes of your anxiety. Think about why you become anxious. Recognize that some thoughts are negative and self-defeating. For each emotional, frightening thought, come up with a rational counter-thought. 7. Don't create disastrous scenarios for yourself or put your whole future on the line with a single test. It is unlikely that one test will "make or break" your chances for a happy or successful future. Learn to imagine yourself remaining calm and in control. Use your imagination in a positive way and cast yourself in the role of a winner, not a loser. 6. Answer the easiest questions first. Mark difficult items and return to them after. Don't dwell on any particular question. You may come up with the answer as you work on a different question.
5. Budget your time. Estimate how much time you have to answer each question. 4. Get to the exam room a few minutes early. Good Luck!! References