Test Anxiety What is Test Anxiety?

Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. One of the most threatening events that

causes anxiety in students today is testing.

When students develop an extreme fear of performing poorly on an examination, they experience test anxiety.

What are Some of the Signs and Symptoms of Test Anxiety?

Physical Signs of Test Anxiety

perspiration

Tenses muscles

sweaty palms

rapid heartbeat

Upset stomachheadache

Cognitive, Affective & Behavioral Signs of Test Anxiety

Nervousness:• Difficulty reading and understanding exam questions

Difficulty retrieving key words and concepts (when answering essay questions)

Difficulty organizing thoughts

Doing poorly on an exam when you know the material

Mental Blocking: Going blank on questions

Remembering correct answers after exam has ended

How Does Test Anxiety Feel to YOU??

How Do You Deal With It??

Which symptoms

do you experience?

What Are Some Ways We Can Cope When it’s Time to Take a Test??

5 Ways To Deal With Anxiety

Do some Deep Breathing Sends a message to the brain to loosen up

Take Care of You ! Get Some Rest Eat Well Exercise

Connect with Others Hang out with friends Talk it out

Connect with Nature Take a walk, go for a bike ride Take in the Beauty of the world around you

Think Positive Focus on the things that are good Do Some Guided ImageryDream Wish Imagine

Week 2: Relaxation Techniques Week 2: Relaxation Techniques and Breathing Exercisesand Breathing Exercises

For Reducing Test For Reducing Test AnxietyAnxiety A variety of different

relaxation techniques can help you bring your nervous system back into balance by

producing the relaxation response. The Relaxation Response

is a mentally active process that leaves the

body RELAXED CALM FOCUSED

Relaxation Relaxation TechniquesTechniques•When choosing a relaxation When choosing a relaxation

technique, consider your specific technique, consider your specific needs, preferences, fitness level, needs, preferences, fitness level, and the way you tend to react to and the way you tend to react to stress.stress.

•The right relaxation technique is The right relaxation technique is the one that resonates with YOU, the one that resonates with YOU,

•Fits YOUR LIFESTYLE, and Fits YOUR LIFESTYLE, and •Is able to focus YOUR MIND and Is able to focus YOUR MIND and •interrupt YOUR EVERYDAY interrupt YOUR EVERYDAY THOUGHTS in order to THOUGHTS in order to ELICIT THE RELAXATION ELICIT THE RELAXATION RESPONSERESPONSE

Progressive Muscle RelaxationMuscle tension is a common response to test

anxiety.This technique involves focusing on and then tensing and relaxing large muscle groups in a particular order.

Begin at your toes. Tighten or clench your toes and hold for

three to five seconds. Release……

Move upward to your feet, calves, thighs, and so forth.

Tighten each muscle group for five seconds, then release……..

Once you have moved through your body, take a few deep

breaths.

Controlled Breathing

Shallow, short breaths are a universal indicator of someone who is overwhelmed by anxiety.

Practicing controlled breathing is a simple yet powerful way in which to deal with all kinds of anxiety.

There are three popular controlled breathing techniques known to be effective in helping to reduce test anxiety.

1.The Measured

Breath• Sit or stand, but be sure to soften

up a little before you begin. Make sure your hands are relaxed, and your knees are soft.

• Drop your shoulders and let your jaw relax.

• Now breath in slowly through your nose and count to four, keep your shoulders down

• allow your stomach to expand as you breathe in.

• Hold the breath for a moment.• Now release your breath slowly and

smoothly as you count to seven.

2. The Bumble Bee

You might prefer to be alone for this one as you'll be making a noise. Strange as it sounds, this little technique has been used for thousands of years for calming the mind and it feels so good that you probably won't care what people think.

Relax your shouldersRelax your shoulders

Close your throat slightly so you can hear your Close your throat slightly so you can hear your breath when you breathe in…..…breath when you breathe in…..…

Cover your ears with your thumbs and your eyes Cover your ears with your thumbs and your eyes with your fingers…..with your fingers…..

Keep your lips closed but lightly and your teeth Keep your lips closed but lightly and your teeth slightly apart with your slightly apart with your

jaw relaxed and breathe out slowly making a jaw relaxed and breathe out slowly making a long, low humming sound…..long, low humming sound…..

Make your exhalation long and smooth…..Make your exhalation long and smooth…..

Repeat 5-10 times…..Repeat 5-10 times…..

Then sit with long slow breaths for a couple of Then sit with long slow breaths for a couple of minutes and enjoy the peace…….minutes and enjoy the peace…….

This exercise is especially effective when panic or anxiety attacks strike.. Try it any time you feel slightly stressed or aggravated so you become really familiar with it.

If you find yourself feeling anxious or hyperventilating, you can start belly-breathing immediately, and it will help you feel in control fast.

Breathe in slowly and deeply through your nose. Relax your shoulders.(Your stomach should expand, but your chest should rise very little). Place one hand on your stomach and the other on your chest so you can feel how you are breathing .

Exhale slowly through your mouth. As you blow air out, purse your lips slightly, .Relax tongue and jaw. You may hear a soft “whooshing” sound as you exhale. Listen for that sound every time your practice and learn to value it as the sound of relaxation

3.