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+Coping
withTest
AnxietyA support session presented by the:
Students Test Anxiety
Identification
Strategies
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
Ball State University, Muncie, IN
Research Design StudioBall State University, Muncie, IN
AARC Affiliates
How can I
preventTest Anxiety?
Dr. Jerrell C. Cassady is Professor of Psychology in the Department of Educational Psychology at Ball State University. He is also the Director of AARC. His research focuses on the impact of academic anxieties (e.g., test anxiety) on student learning and achievement. Through his research, he has also developed assessment tools to assist in identifying academic anxieties in learners. email: [email protected]
Monica L. Heller, M.A. is in the final stages of her doctoral work in Educational Psychology at Ball State University. Monica’s research interests center around identifying and intervening with social, emotional and behavioral factors that contribute to and detract from student learning and achievement outcomes, particularly the influence of academic-related anxieties and negative stress-appraisals. email: [email protected]
Does the child exhibit any of these signs or symptoms?
• Dizziness• Nausea• Stomach ache or illness• Eating disturbances • Sweaty, clammy palms• Flushed/Blotchy face• Headache• Numbness in hands &
feet• Sleep Disturbances• Difficulty breathing• Toileting accidents
• Crying related to school• Withdrawn at home, school• Resistant to attending school• Acting out, behavioral problems• Fear of failure or embarrassment• Doubting abilities• ‘Blanking out’ on test• Extreme sadness, panic or worry• Mood changes• Low motivation in school• Avoiding school-related tasks
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
parents, teachers, school administrators, classmates high expectations, fear of failure, perfectionism
Past experiences previous test-taking problems, negative experiences
Negative, Unrealistic Beliefs often due to pressure + negative past experiences underestimate abilities
Poor preparation ineffective or inefficient studying or preparation lack knowledge or skill in how to take the test
Poor Emotional Regulation difficulty managing the discomfort of anxiety
Signs and SymptomsEach student can experience test anxiety quite
differently!
Cognitive Symptoms• Cognitive Distraction
• unable to concentrate, easily distracted by noise and even people walking by, uncomfortable temperatures
• 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 and taking a test, however…
Heightened levels of test anxiety can impair
students’ test performance even if they prepared and know the material!
The Impact
Strategies to Help with Test Anxiety
Resource ManagementYOU can be a great resource for the child!
Communicate realistic GOALS and EXPECTATIONS
Make sure they have the right TOOLS for studying
Help them PLAN for how to handle stress during test
SUPPORT & GUIDE them in practice
Create an ENVIRONMENT conducive to study
The Study EnvironmentIt is important to create an environment that
fosters good study practices.
Make sure it is: a convenient time when the student is most
alerta comfortable area a spacious area to easily access materialsstocked with everything the student might need limited in distracters and interruptions
people, phone, noise (tv, music)a positive, low-stress environment
Resource ManagementYOU can be a great resource for the child!
Be a good SOURCE for affirmation and information
Emphasize best EFFORT, not best score
REWARD them throughout the process
Promote HEALTHY practices
Student Test-Taking & Study Skills
Set realistic personal GOALS
PREPARATION in advance is key Communicate about the test Plan for the experience Study or practice a little every day Build self-efficacy (i.e., confidence in abilities)
Develop good TIME MANAGEMENT skills
THINK about test format, plan for how to take the test, game plan for potential challenges
PRACTICE similar test items, mimic the test process
Emotional RegulationBuild in Breaks During Study Time
Helps keep the mind fresh Allows child to regroup, manage emotions
Help Child Talk it Out Listen and validate their feelings Remind them a little anxiety is ok Help them recognize their abilities Suggest they write about their feelings
Relaxation Techniques Different methods can help them relax so they
can be more focused on learning and/or performing
These Relaxation techniques can help!Exercise
A great way to take a break, release the tension of anxiety
Counting to 10 Distracts child from anxious thoughts and helps to regulate
emotional responses
Taking a Deep Breath Slows breathing to better manage the ‘stress’ reaction
Tense/Relax Muscle Groups Releases tension from particular areas of body
Mental Imagery Think about a pleasant or happy memory Mentally ‘visit’ a virtual stress-free world A cognitive strategy to help release the mental energy
The Power of Messages
Unfortunately, a lot of test anxiety comes from…
What people say about the test
High expectations, unrealistic beliefs, negative self-talk
“I’ll never pass this test”“If I’m not perfect, I’m a failure”“If I don’t do well, my parents won’t love me”“I was the last one to finish, I must be dumb”
The Power of Messages
So, help them develop more realistic, positive thinking
“This test does not define who I am”“I gave my full effort and that is what is important”“I am capable of doing well on this test”“I am going to do well because I prepared as best as I could”
Communicate what IS important:“It is important that you pay attention during the test”
“It is important that you fully read each item”
Watch what you say about the test!
For more helpful information, consult these additional resources…
Websites:• About Test Anxiety (Anxiety & Depression Association of America):
http://www.adaa.org/living-with-anxiety/children/test-anxiety
• Overcoming Test Anxiety: http://www.studygs.net/tstprp8.htm
• Relaxation Technique Activities: http://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
Books:• Addressing Test Anxiety in a High-Stakes Environment
• By: Gregory J. Cizek & Samantha S. Burg
• Test Success: How to Be Calm, Confident & Focused on Any Test• By: Ben Bernstein
• What to Do When You Worry Too Much: A Kid’s Guide…• By: Dawn Huebner
For additional support or information:
or email us!
Dr. Jerrell C. Cassady Monica L. [email protected] [email protected]
@AcademicAnx academicanxiety.org
