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  2. What is Test Anxiety?
  3. What is Test Anxiety? Test anxiety is a psychological condition in which people experience a fear of failing before and/or while take a test/exam. It is a extreme state of uneasiness and distress that can often impact academic performance.
  4. Is it your Nerves or is it TRUE Test Anxiety? Nearly everyone gets nervous about taking a test, that is natural and normal. So, how do you know if you have normal nerves, or test anxiety? Test anxiety, under ADA law, must impact more than just your feelings, and create a barrier in your every life activities (taking a test, for a student, would be a life activity). And while Test Anxiety, all on its own is still not considered a full-fledged disability, the law is catching up, and it is still recognized as a accommodation-necessary disorder.
  5. What Causes Test Anxiety? ◦ Test Anxiety is learned over a period of time. It is often caused by the following: ◦ Pressure from others to perform ◦ Past negative test experiences ◦ Fear of Failure ◦ Believing your test performance determines your self-worth
  6. Nist and Diehl (1990) developed a short questionnaire for determining if a student has mild (nerves/natural testing response), or a more severe case of test anxiety (possibly needing accommodations). To complete the evaluation, read through the next 10 statements, reflecting upon past testing experiences (write down your responses on a separate sheet). Indicate how often each statement describes you by choosing a number from one to five as outlined below. Never Rarely SometimesOften Always 1 2 3 4 5
  7. 1. ____I have visible signs of nervousness such as sweaty palms, shaky hands, and so on, right before a test.
  8. 2. ____I have “butterflies” in my stomach before a test.
  9. 3. ____I feel nauseated before a test.
  10. 4. ____ I read through the test and feel that I do not know any of the answers.
  11. 5. ____ I panic before and during a test.
  12. 6. ____ My mind goes blank during a test.
  13. 7. ____I remember the information that I blanked on once I get out of the testing situation.
  14. 8. ____I have trouble sleeping the night before a test.
  15. 9. ____I make mistakes on easy questions or put answers in the wrong places.
  16. 10. ____I have trouble choosing answers.
  17. The results are in... Now add up your score on all statements Scores will range from 10 to 50.. a low score (10-19) indicates that you do not suffer from test anxiety. in fact, if your score was extremely low (close to 10), a little more anxiety may be healthy to keep you focused and to get your blood flowing during exams. •scores between 20 –35 indicate that, although you exhibit some of the characteristics of test anxiety, the level of stress and tension is probably healthy. •scores over 35 suggest that you are experiencing an unhealthy level of anxiety. •you should evaluate the reason(s) for the stress and identify strategies for compensating.
  18. Lets explore the classic symptoms of Test Anxiety? ◦ Physical Symptoms may include: ◦ Headaches ◦ Tension in the neck and shoulders ◦ Stomach Aches ◦ Rapid Heartbeat ◦ Quick, Shallow breathing ◦ Sweaty Palms
  19. Lets explore the classic symptoms of Test Anxiety? ◦Thought disruptions such as: ◦Inability to think ◦Confusion ◦Loss of Concentration ◦Negative Self Talk ◦Feelings out of Control
  20. SO WHAT DO I DO??
  21. Let’s with Start with: Positive Thinking Notice your own limiting thoughts and write them down Then write down a positive thought to replace it. Remember to make it something you will DO. Tear up the negative thoughts you wrote down Now when you notice limiting thoughts, replace them with your positive, proactive thoughts.
  22. Positive Thinking ◦ Positive Thoughts ◦ I definitely have a better study plan for this test. ◦ This test id designed for me to show my skills and exactly how much I know. ◦ I am going to pass this test, but if I don’t I will do better on the next exam. ◦ Negative Thoughts ◦ If I do not pas this test I am a failure ◦ The test will have trick questions ◦ I do not test well at all
  23. Get Yourself Together! Get a Good Night Sleep the night before the TEST!!! Eat a healthy meal! For example, Fresh fruit and veggies, Toast with peanut butter, Tuna, eggs and lean chicken are great!  Avoid foods high in fat, sugar and sodium! Avoid the use of street drugs and alcohol and drink plenty of water ! Have A ME DAY at least ONCE A WEEK!!!
  24. Connect with your Support System on and off campus Get with HCC Academic Support Resources (SSS, CAE, PRIDE, Counseling) Stay Connected to people, places and things that improve your mental and emotional health! Be mindful of your influences ex: Social Media, News, World Events etc.
  25. SPEAK UP! ◦ Instructors are not mind readers, so PLEASE ask for help. This is really difficult for some students. The vast majority of the time, problems can be resolved quickly and easily if the student speaks up. Talk to your instructor about any challenges that you may be faces regarding the material for upcoming test. This will also help to manage anxiety.
  26. Avoid Procrastination at ALL Costs! Prepare, Organize and, Practice...but don’t CRAM! • Ask your instructor if they could provide practice tests or if they know if any practice resources • Create your own practice test by using the questions at the end of the chapter. • Create/Join a Study Group • Know and understand your learning style • Manage your time better • Take GOOD Lecture Notes • Review your notes after class
  27. Breathe In, Breathe Out Belly Breathing Breath Count or Square Breathing Mindful Breathing Breathing Visualization
  28. Positive Self Talk/Affirmations Saying, “Stay Positive” sounds trite, but studies show that attitude is 50% of the battle when dealing with testing and anxiety. Be realistic, but don’t be a “Debbie Downer”… Studies also show being your own biggest cheerleader can improve scores on both homework and tests. ◦ You may want to write your affirmations on a 3x5 card or a small piece of paper so that you can carry it in your wallet or purse. ◦ Post them on your mirror, refrigerator, or on your computer monitor. ◦ Practice saying them to yourself often.
  29. Ms. Charice A. Rosser, MSW Director of Counseling and Academic Success 252-536-7207 Building 300, Suite 323, Office 324