Text Anxiety The real Halloween Horror

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Text Anxiety The real Halloween Horror
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What is Test Anxiety?

• According to the University Counseling Center at
  The George Washington University, It is a
  feeling of agitation and distress that a student
  feels while studying, when thinking about what
  might happen if you take a test, or when actually
  taking a test. The anxiety usually occurs in a
  wave, increasing from the first time you
  recognize it, coming to a peak, and then
  naturally subsiding.

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How does it affect you? The Counseling Services
from the University of Buffalo describe the
physical symptoms of test anxiety as follows

• Perspiration
• Sweaty palms
• Headache

• Upset stomach
• Rapid Heartbeat
• Tense muscles

The mental effects can be even more overwhelming
Having difficulty reading and understanding the
questions. Having difficulty organizing your
thoughts. Having difficulty retrieving
vocabulary concepts.
Doing poorly on the exam despite knowing the
material. Going blank on questions. Remembering
the correct answers as soon as the exam is
over.
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OK, So what do I do about it?

• Before the Test
• Be prepared by spacing out your studying over a
  few days or weeks.
• Continually review material, do review questions,
  outline, and use flashcards
• Maintain a positive attitude about the test and
  your performance on it.
• Exercise for a few days prior to the test
• Get a good nights sleep for at least two nights
  prior to the test.
• Avoid caffeine, eat a meal low in fat and high in
  protein (yogurt, chicken or eggs)
• Dress comfortably
• Arrive early if possible

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• More to do in advance from St. Charles Community
  College
• Practice your positive thinking
• Practice controlled breathing
• Imagine the fear and reduce it
• Practice muscle control relaxation
• Rehearse the test
• Immediately before the test
• Engage in deep breathing for 2-5 minutes before
  you start the test
• Tense and relax different muscles groups or
  engage in guided imagery.
• Engage in a short aerobic activity.

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• During the test
• Read the directions and skim over the test in
  order to be able to pace yourself.
• If you do not understand directions or a
  question, ask the teacher.
• If you have memorized formulas or facts for the
  test, quickly write them in the margin so you
  wont be worried about forgetting them.
• Engage in positive self talk.
• Dont rush or look around to see where others
  are.
• Drink water if it is allowed.
• Take a brief break and stretch, with permission
  of course.
• Chew gum if it is allowed. Remember that abusing
  a privilege can result in losing a privilege.
• Bypass a difficult question, answer an easier one
  and come back.
• Think about post-test rewards. Setting your own
  goals in advance can be an important part of
  success.

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After the test

• Its over, phew!!! Now why should I think about
  it?
• Every time you take an exam you have the
  opportunity to improve your coping strategies.
• Here are a few suggestions from The Study Guides
  and Strategies
• List what worked and continue these strategies.
  Even little things can make a difference.
• List what did not work and look for different
  ideas or solutions.
• Celebrate your successes and congratulate
  yourself for taking actions towards overcoming
  your test anxiety.