What Is Anxiety?Anxiety is a very complex human
reaction
Physical elements:
sweaty palms
accelerated heartbeat
a queasy stomach
Mental elements:
self-doubts & worry
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)
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
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.
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