Overcoming Exam Anxiety

What Is Anxiety?Anxiety is a very complex human

reaction

Physical elements:

sweaty palms

accelerated heartbeat

a queasy stomach

Mental elements:

self-doubts & worry

Physical Elements: “Fight, Flight or

Freeze” warning system.

The Amygdala

Send impulses to the nervous system that elicit the:

Fight alarm response (anger-like feelings)

Flight alarm response (fear-like feelings) Freeze alarm response (inability to take

action)

BBC Brainsmart

Stresso Heart beats rapidly

o Blood pressure goes up

o Blood flows to our muscles

o Digestion slows down

o Breathing rate increases

o Glucose is released to give us energy

o Perspiration increases

o Adrenaline is released

Relaxation

oBreathing is slowed downoDigestive processes increaseoHeart rate slows downoBlood pressure decreasesoPerspiration returns to normal

The student with test anxiety may:

Feel light-headed (hyperventilation=shallow upper chest breathing)

Go blankBe unable to concentrateFeel exhausted when the test is over

(our bodies use more energy when anxious)

Mental Elements:Important but harder to measure.Our attitudes attitudes and beliefsbeliefs help

determine how we react.One way we look at these attitudes

and beliefs is through our self-talk.Learn EFT (Emotional Freedom

Technique) to change these unwanted attitudes & behaviors

FIVE COPING STRATEGIES FOR MANAGING ANXIETY

Improve your study skills/Be better prepared

Improve your general lifestyleLearn physical relaxation

techniques and practice themUse positive self-talkManage the testing situation

Relaxation

Importance of relaxation

An example of a relaxation technique:

Link: https://www.youtube.com/watch?v=QT5w5rBUaxw&safe=active

How to Calm Down in Under a Minute

Here’s how: Breathe in through your nose and on a slow

count of three Push your stomach out as you breathe in Breathe out through your mouth on a slow

count of six Repeat two more times

Tips:

If you feel light-headed, breathe more slowly.

Practice three times a day and you will remember the steps when you are stressed out.

Any other ideas?

Relaxation

Recommended websites:

The Honest Guys - www.youtube.come/user/thehonestguys

Relax Kids - www.relaxkids.com

NHS - www.nhs.uk/Conditions/stress-anxiety-depression/pages/ways-relieve-stress.aspx

A good read:

“Dealing with feelings”, by Tina Rae

Ways to relax and unwind - Student’s Ideas…