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Exam Anxiety 2008

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Exam Anxiety Identify, Manage, Prepare!
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Exam Anxiety

Identify, Manage, Prepare!

What is Exam Anxiety?

• excessive worrying about upcoming exams

• fear of being evaluated

• apprehension about the consequences

What are the symptoms?• Physical symptoms: headaches, nausea,

faintness, feeling too hot or too cold, etc. • Emotional symptoms: crying easily, feeling

irritable, or getting frustrated quickly. • Thinking ability: it can cause you to blank out

or have racing thoughts that are difficult to control.

• Although many students feel some level of anxiety when writing exams, most can cope with that anxiety and bring it down to a manageable level.

Quick test of exam anxiety:

• “If you drew a blank during the exam, can you answer the questions after the exam when you are more relaxed?”

• If the answer is “Yes” then you have experienced exam anxiety

Responses to stressyou may experience one, or a combination,of the

following:

• Increased heart rate

• fast, shallow breathing

• tense muscles

• shivering & shaking

• sweaty hands

• dry mouth

• upset stomach

• diarrhea / constipation

• confusion

• Vomiting

• headache

• insomnia / nightmares

• poor concentration

• anxiety

• a need to get away

• tiredness

• changes in eating habits

Unhelpful Thoughts

• I’m not ready• What’s the use?• Why am I doing this?• I have no future in

this• I don’t have enough

time• I must be stupid

• I can’t do this• I know I’ve messed

up• It’s not going well• There’s too much to

cover• I’ll never get into the

faculty I want• etc, etc……………

These lead to emotions………..

• Worry• Fear • Discouragement• Anger• Embarrassment• confusion• resentment• Despair

• Hopelessness• Depression

Preparing for the Exam…

• Organize your course material and supplies

• Start your revision early

• Break studying down into sections

• Think about the most important topics and what questions might be asked

• Choose a quiet and comfortable place to study

Before the Exam…

• Make sure you have prepared by studying• Bring the supplies you need to write the

exam• Make sure you are well rested and well fed• Relax your body and mind by using anxiety

management techniques• Avoid other anxious students• Avoid any last minute review of notes

During the Exam…

• Make sure you are comfortable• Read over the entire exam first• Review the marking system and divide your time

accordingly• Complete the questions you know and that are

worth the highest value first• If you start to panic or become anxious, practice

your anxiety management techniques• Reward yourself, regardless of the outcome, for

your effort

Anxiety Management Techniques• Thought Stopping • Tactile Distraction• Mantra• Focusing• Bridging • Self Talk• Visualization• Breathing

Thought Stopping

• When you become anxious, you might start to have negative thoughts like, “I can’t answer this” or “I am so stupid.” If this happens, halt the thoughts by mentally shouting STOP!!! You can also picture a red light or a stop sign, anything that represents the action of stopping. Once the thought has ceased, try and return your focus to your exam.

Tactile Distraction

• When you become anxious, touching, squeezing or rubbing something like a rock, wishing stone, stress ball or even your fingernail can be helpful. It helps to distract other thoughts and impulses and lessen the anxiety by shifting the focus onto the object. Once that happens, re-focus your attention on your exam.

Mantra

• The use of a mantra is derived from meditation. A mantra is a word or phrase that you repeat to yourself. Saying something like, “calm” or “relax” under your breath or in your head over and over again can help reduce anxiety. Once you feel calm again, return to your exam.

Focusing

• If you develop anxious thoughts during an exam, you can focus in on one object without shifting your stare. You can also count the seats in each row or count the number of students with red hair. You can also play mental games like making little words out of a larger word. All of these help you distract your attention away from the anxious feelings and return to your work.

Bridging

• It can help to carry or wear something with positive associations with another person, place or event. Touching this bridging object can be comforting. Take a minute to think about the person, place or situation which makes you feel good. This can have a very calming effect and allow you to refocus on your exam.

Self Talk

• When we are faced with anxiety or panic, we often give ourselves negative messages like, “I can’t do this” or “I am going to fail.” Try to replace these messages with positive, encouraging thoughts like, “ It’s okay. I am doing great. I am not going to let anxiety ruin this for me.” Once you have calmed down, return to your exam.

Visualization• When you become anxious, it is easy to

develop negative images in your mind. Try to close your eyes and replace those images with calming, relaxing, happy thoughts. The thoughts can be specific or personal like a situation that occurred in your life or they can be generic like waves crashing against the rocks near the ocean. Once you feel more calm, return to your exam.

Breathing• When we feel anxious, our breathing usually

becomes heavy and short due to an increased heart rate. If you are feeling this way, try to take deep slow breaths in through your nose and out through your mouth. Breathe in until you feel you can’t take in any more air and then breathe out the same way. Do this at least three times in a row. Closing your eyes at the same time might help. Return to your exam.

Helpful Quotations

As for courage and will - we cannot measure how much of each lies within us, we can only trust there will be sufficient to carry through trials which may lie ahead. Andre Norton  

A person starts to live when he can live outside himself. Albert Einstein (1879-1955)  

Make a soundtrack for your life

• Motivate you to– Survive– Do better and be stronger than before– Reach your dream, although you or other may

think it’s impossible

• Keep focus on what you strive/fight for

Impossible Dream[Andy Williams]

To dream the impossible dream,

To fight the unbeatable foe,

To bear with unbearable sorrow,

To run where the brave dare not go.

To right the unrightable wrong,

To love pure and chaste from afar,

To try when your arms are too weary,

To reach the unreachable star.

This is my quest,

To follow that star --

No matter how hopeless,

No matter how far.

To fight for the right

Without question or pause,

To be willing to march

Into hell for a heavenly cause.

And I know if I'll only be true

To this glorious quest

That my heart will lie peaceful and calm

when I'm laid to my rest.

And the world will be better for this,

that one man scorned and covered with scars

still strove with his last ounce of courage.

To fight the unbeatable foe.

To reach the unreachable star.


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