+Coping

withTest

Anxiety

A student support session presented by the:

What is

Test Anxiety?

What effect does it have?

How can I

preventTest Anxiety?

How can I

reduce myTest Anxiety?

Presenter

How can I

preventTest Anxiety?

Dr. Jerrell C. Cassady is a Professor of Psychology in the Department of Educational Psychology at Ball State University. His research focuses on the impact of academic anxieties (e.g., test anxiety) on student learning and achievement. Through his research, he has developed assessment tools to assist in identifying academic anxieties in learners. Dr. Cassady also strives to help students reduce their anxiety and achieve their academic goals by disseminating valuable information on this topic to the community through various outreach initiatives.

Dr. Cassady is also the Director of the Academic Anxiety Resource Center (AARC) and the Ball State Research Design Studio (RDS).

Coping withTest

Anxiety

About AARC

How can I

preventTest Anxiety?

The Academic Anxiety Resource Center (AARC) is an online resource that promotes awareness and understanding for topics related to anxieties experienced by learners in academic settings.

Visit our website: academicanxiety.org to access more information related to recognizing the signs and symptoms of academic-related anxieties and suggestions for how to better cope.

This event is supported in partnership with:

Center for Technology in Education Research Design Studio

Have you ever……worried so much over an exam that you’ve lost sleep or skipped meals?

…spent many hours studying for a test and during the exam your mind goes blank?

…felt extremely nervous, had sweaty palms or shortness of breath during a test?

…worried about the grade or the questions from a test after you’ve taken it?

What is Test Anxiety?• Any uneasiness, tension, apprehension,

or feelings of worry or fear associated with the 3 phases of the learning-testing cycle:

• Test preparation• Test performance• Test reflection

• Most people believe test anxiety only occurs during test-taking

• However, it is very common to experience similar anxiety prior to and for hours or even days after a test.

ContributorsPressure

family, friends, professors, classmates, key milestones

Past experiences previous test-taking problems, negative experiences

Fear of failure often due to pressure, negative past experiences,

perfectionism

Lack of adequate preparation waiting until the last minute feeling overwhelmed cramming does little to help you adequately prepare

Poor test-taking skills lack skills in knowing how to take a test

Signs and SymptomsEach student can experience test anxiety quite differently!

Cognitive Symptoms• Cognitive Distraction

• unable to concentrate, easily distracted by noise, uncomfortable temperatures, and even people walking by

• Cognitive Overload• Too much information at once, intruding thoughts

• Anxiety blockage • unable to think effectively about studying for & taking

test; forgetting things you know well

Signs and SymptomsEach student can experience test anxiety quite differently!

Physical Symptoms & “Tension”• Fidgeting, “butterflies” in stomach, quickened

heart rate or breathing, nausea, sweaty palms, or a headache

Behavioral Symptoms• Avoiding the tasks, procrastination, working on

unrelated tasks

Some anxiety is normal when preparing for & taking a test

The EFFECT on students is what makes the difference!

Heightened levels of test anxiety can impair your test performance even if you prepared

and know the material!

Keys to Prevent Test Anxiety

Set GOALS to get started & stay motivated

Start PREPARING well in advance

Develop good TIME MANAGEMENT

Create an ENVIRONMENT conducive to study

Utilize effective STUDY STRATEGIES

TAKE CARE of yourself

PREPARE & MANAGE your timeA Few Weeks Before:

look ahead, set your goals and outline your study schedule timeline

A Week Before: organize your notes and other materials so they are

ready begin your review plan to space out multiple study sessions over the

week

Day Before: one final, brief review of the material make sure you eat right and get adequate sleep

Day Of: Relax, Be Confident, Remind yourself that you have

prepared and you KNOW this!

Study ENVIRONMENTSelect or create a study space that is set up to help you study effectively.

Make sure you: select a convenient time when you are most alertare comfortable use a spacious area to easily access your materialshave everything with you that you might needminimize distracters and interruptions

people, phone, noise (tv, music)

STUDY STRATEGIESFirst, do the BASICS to put yourself in the

best position to do well:attend all classesbe an active participant in class (take notes, pay

attention)ask questions and get help if you have problems

Practice “SQ4R”SURVEY (skim) – the chapter to plan your approachQUESTION – form questions about the readingREAD - the assigned materials WRITE – summarize and take notes RECITE (recall) – the key points in your own words REVIEW - the material again, testing knowledge

NOTE-TAKING – before, during, after lecture

STUDY STRATEGIESUse all available LEARNING TOOLS

textbook, companion website, provided by the instructor

CREATE your own learning aids to review

Use a STUDY GUIDE to direct study sessions

THINK about the test format and plan for how to take the test

REVISIT material multiple times in different ways Short, frequent study sessions (1 hour then break) Review, question yourself, do practice quizzes, write out

the information, review with classmates

Keys to Reduce Test Anxiety

Keep some PERSPECTIVE Remember that some anxiety is goodWhat is the real significance of the test?

Utilize RELAXATION Techniques

Focus on POSITIVE “SELF TALK”

RELAXATION TechniquesIn order to relax, you must activate the

body’s natural relaxation response.

These various techniques can help:

Deep Breathing Meditation A powerful, easy and quick technique to help you slow

your breathing and better control the ‘stress’ reaction

Hypnotherapy Relaxation Helps you achieve a deeply relaxed and focused state in

which the mind is guided away from thoughts or worry into a more tranquil and peaceful place

RELAXATION Techniques

Visualization & Imagery Uses slow breathing and peaceful, mental imagery to

create a relaxed and pleasant mental state.

Mindfulness MeditationMindfulness – state of focused attention and

awareness of how we are thinking, feeling and sensing in the present moment

Through practicing mindfulness, you can acknowledge and better understand your experiences

RELAXATION TechniquesProgressive Muscle Relaxation

Involves tensing and relaxing of specific muscle groups while breathing deeply

Progress sequentially through various muscles in body

Yoga for Stress Relief Using postures and breathing to improve mental and

physical state

Yoga Breathing Exercise (Pranayama) Specifically use breathing exercises to achieve

mental relaxation

The Power of SELF-TALK A lot of anxiety comes from negative self-talk

“I’ll never pass this test…” “If I fail, I’ll never…”

Think about your statements and restructure them to reflect more realistic, positive thinking “Yes, this test is important, but it is just one grade in this

class” “I will be ok, I can do this” “I know that I will do better next time”

Be confident in your abilities “I am capable of passing this test” “I am going to do well because I prepared as best as I could”

Stay away from other negative talkers – only fuels anxiety

+

• Start studying and preparing in advance•You must know the material to do well on a test

 

• Learn and practice ways to control your

anxiety•You have to manage your anxiety in order to demonstrate what you know on the test.

2 Key Points to Remember:

For more helpful information, follow these links to additional resources…

Helpful Websites:

• About Test Anxiety (University of Buffalo)

• About Test Anxiety (Anxiety & Depression Association of America)

• Overcoming Test Anxiety• Relaxation Technique Activities• Relaxation Technique Descriptions

Helpful Videos:

• How to Get the Most Out of Studying• Mindful Meditation exercise

For additional support or information, contact:

Academic Anxiety Resource Centerwebsite: www.academicanxiety.org

or email:

Dr. Jerrell Cassady Monica L. Hellerjccassady@bsu.edu mlheller@bsu.edu

Feel free to visit us on Twitter! @AcademicAnx