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Test Anxiety Rough

Student support services, Trio, workshop on test anxiety
by

Luan Bui

on 18 October 2013

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Transcript of Test Anxiety Rough

Accountability charts

Helps you follow your routine
Allows realistic evaluations of yourself.
Avoid inaccurate assumptions of what you have done.
Avoid small mindless work.
Test Anxiety
Introduction
How do you feel before taking a test?
Approaching your Test!
Find out as much as you can about the test beforehand!
Test Recovery
What to do when you get your test back.
Conclusion
Test anxiety
Stress Intervention
Productivity
Approaching a test
Recovery
Prepared?
Confident?
Calm?
Or do you feel
anxiety?
Why do we panic?
A lot is riding on us to do well on a exam:
Personal worth
Academic Success
Expectations of peers, family, friends, and teachers
Visualizing the hardest part of a test can send us spinning
It can be so demoralizing that instead of reviewing notes or reading the textbook...
Procrastination happens! Your mind simulates work by focusing on simple mindless tasks:
Willpower is a finite source and can be exhausted!
Burnout!

Productivity
Stress Intervention Plan
Turn
nervous
energy into
positive stress
!
Anxiety is learned behavior and can be "rehearsed"!
GO!
Zeigarnik Effect: a compelling feeling to finish a task one has started and discomfort when a task is not completed.
Caution!
Studying everything in one day (cramming) is overwhelmingly stressful. That requires willpower and can lead to

Burnout
!
Study Sessions
Study in sessions of intense work and planned relaxation.

Example: 90 minutes of work followed by a 20 minute break.

Pomodoro technique: 25 minutes of work, 5 minutes break, and every third break is 20 minutes.
Follow your Schedule!
Accountability chart






Tip: Get started studying for a test right now!
Tip: Schedule study sessions before a test!
Goals
Breaking large tasks into smaller ones makes them less arduous and it will be easier to get started!
Tip: Track deadlines on a calendar!
Tip: Use a timer.
9-10am
Review articles
Draft notes
1-2pm
Create outline
Review
Are you giving the right kind of answers?
Should you guess?
Should you change your answers?
Difficulty
Start with easier questions!
Examine the Exam
Materials covered
Types of questions
T/F, Essay, Multiple Choice...
Time to answer
Question's worth
Resources
Write on test paper?
Scratch paper?
Things to bring?
Tip: Review your accountability chart every night, than make a list of everything you want to accomplish the next day.
Tip: If possible, write everything
you remember on the test or
scratch paper.
Tip: Remember to leave time to review your answers in the end.
Learn from experience
1.Learn from mistakes
2. Review with Professor or Tutor
3.Careful comparing yourself to classmates
4. Avoid obsessions
5. Keep perspective
one test is just one test
Relax
Campus Services

Student Development courses
DS 112: Building Math Confidence
DS 102: Study Habits Development
DS 106: Success Group
DS 108: Memory Development

The Writing and Reading Tutoring Center (HU 02)
The Writing, Computer, and Language Center (MT 20)
(240)567-7401
http://www.montgomerycollege.edu/studentsvc/Irnglabs/

The Math and Science Center (MT 02)
(240) 567-5200
http://www.montgomerycollege.edu/Departments/mathserv


Student Support Services Trio Program in South Campus Building 006 offers assistance for eligible students.
(240) 567- 1765
http://www.montgomerycollege.edu/Departments/asserv/

Online Resources

Louisiana State U.
http://app1003.Isu.edu/cas/learningjourney.nsf studenthome

Study Guides and Strategies
http://www.studygs.net/index.htm

Educational Video Network
http://www.edvidnet.com

Texas Woman's University
http://www.twu.edu/O-sl/counseling/SelfHelpo48.html

Simpson College
http://www.simpson.edu/hawley/study/testanxiety.html
Science of Productivity
Physiological
Stress causes a physical response
Emotional
Stress causes a emotional reaction (ex. anxiety)!
Situation
Change life conditions to be less stressful
Stress
Stressor (causes stress)
+
Stress reactivity
Stress Intervention
Think Positive!
If you prepare to fail, you will fail!
Feel positive
Exercise burn stress byproducts
Relaxation reduces emotional arousal: deep breathing, stretching, visualization, meditation
Get plenty of sleep
Eat healthy beforehand
Stay Positive
Prepare to succeed

Use positive self-talk.
Relabeling
Even failing can be a learning experience (look for the silver lining).
Every test is just a step towards a greater goal.
Situation
Perception of stressors
Emotional reaction
Physical reaction
Anxiety!
Ex. Tensing your shoulders during a test; bracing.
Facing your Fears!
So you should just force yourself to work harder right?
Effective Environment
Priorities and goals
ABC analysis, Eisenhower
Time Management
Schedule, Delegation (study groups), Saying "no"
Conflict resolution
Good Luck!
Social Support
Friends, Family, TRiO Staff
Take Control!
Self-efficacy: personal sense of competence.
I can manage my stress and pass my test!
Procrastination is not a solution!
Perception
Cognitive appraisal: personal interpretation of a stressor.
perceiving stress as a threat or not.
Avoid
negative
Self-talk.
Cognitive Restructuring:
Tests are not Punishment
Tests are challenges to better prepare you for life.
Thought-Stopping!
Don't dwell on anxieties!
Study smarter, not harder!
Emotion Oriented
Changing thoughts and feelings towards anxiety-provoking stress.

Task Oriented
Increasing productivity to get work done.
Full transcript