Test Anxiety Babs Quincy Counselor

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Test AnxietyBabs QuincyCounselor
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What is Test Anxiety?

• An overwhelming amount of stress that you
  experience to the point of near panic before and
  during a test

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How does it FEEL?

• Rapid heartbeat
• Shallow breathing
• Perspiration (cold sweat/sweaty palms)
• Cant concentrate or think
• Worried and nervous/negative thinking
• Cant sit still

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Why does this happen?

• Past experiences
• Poor preparation
• Time limits
• You are an anxious worrier already
• Anticipatory anxiety

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• What can you do to prevent this from happening ??

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Before the exam.

• You are well prepared.
• You have not partied too heartily the night
  before.
• You have been getting good enough sleep prior to
  the exam.

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• You are NOT thinking that the rest of your life
  or your self esteem depends on this test. You
  have things in perspective.

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• You have NOT been drinking a lot of coffee (or
  whatever with caffeine) and a ton of sugar prior
  to the exam.

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• You have been exercising fairly regularly for the
  past couple of weeks.
• You have supportive people in your life that you
  can vent with.

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• AND you are aware of the thoughts that make you
  more nervous as opposed to the thoughts that help
  to calm you down.

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And MOST importantly.

• You have been practicing slow deep breathing,
  relaxation exercises and
• GUIDED IMAGERY .

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Breathing

• http//www.youtube.com/watch?v-j5Z4E2wkh4

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• RELAXATION RESPONSE
• http//www.youtube.com/watch?vHFwCKKa--18

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• GUIDED IMAGERYhttp//www.youtube.com/watch?
  vhBftqsvm5UI

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Practice the Guided Imagery

• THREE TO SIX TIMES EVERY DAY UNTIL THE EXAM

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• Eat sensibly the day of the exam.

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Now its time for the Exam.
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When you take your seat

• B R E A T H E

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• Think only positive thoughts

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• STOP
• any negative thoughts
• any what if thoughts

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REMEMBER

• Dont talk to anyone right before the exam
• Dont listen to anyones conversations

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• Sit in a place you will be the least distracted
• Get to the exam on time.

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• Keep breathing slowly and deeply, saying
  something reassuring to yourself.

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• Read over the entire test first.

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• Carefully read the directions and circle
  significant words to avoid any misunderstanding.

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• Then proceed with the items that come most easily
  to you.

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• Keep track of the time.
• Pace yourself.

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• Always pay attention to your muscle tension and
  breathing.

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• If worse comes to worse, try to distract yourself
  by standing up and stretching, sharpening your
  pencil, go to the bathroom etc.

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• After finishing the exam, check your answers,
  proofread for omissions and check for your
  typical mistakes.

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• When you finish, reward yourself. Have
  fun..until your next exam!!

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• Resources
• Members of the American College Counselor
  Association Listserve.
• The Counseling Center Village