reducing test anxiety moultrie technical college student academic center

Reducing Test Anxiety

Moultrie Technical College

Student Academic Center

Purpose

To provide helpful hints to help MTC students reduce test anxiety

Outline

• References

• Introduction

• Tips and Techniques

• Summary

• Conclusion

References

• How to Get Good Grades in College, Linda O’Brien, Woodburn Press, 2001

• University of West Georgia (Student Development Center)

• Becoming a Master Student, Dave Ellis, Houghton Mifflin Company, 2006

Introduction

• Every student in recorded history has probably experienced test anxiety

• A little text anxiety actually improves focus, concentration, motivation, and alertness

• Test anxiety has two components:– Mental (thoughts and worries)– Physical (bodily sensations and tensions)

Tips and Techniques ( 1 of 15)

• Level of anxiety is often related to the quality and quantity of test preparation

• Therefore, study enough to feel confident

• Start studying early– Night before, review the material and get a

good night’s sleep– Cramming increases test anxiety


• Mentally practice going through the testing experience– Visualize seeing yourself answering the

questions correctly and receiving the grade you want

– The power of positive thinking and guided imagery

– If you can “see” yourself doing well, you will do well!


• If you have diligently prepared, walk into the classroom with confidence– How you act can affect how you feel– If you act confident, you may find that you feel

more confident


• Five common relaxation techniques1. Take a deep breath, hold it and then release

your breath along with the tension


• Five Common Relaxation techniques2. Start at the top of your head, flexing and

then relaxing each part of your body


• Five Common Relaxation techniques3. Close your eyes and visualize sunshine

melting away the tension and relaxing all your muscles


• Five Common Relaxation techniques4. Close your eyes and let your arms hang

down at your sidesVisualize the tension from your head, neck, and

shoulders flowining down your arms and out of your fingertips


• Five Common Relaxation techniques5. Think of a place where you feel very relaxed

and calm• Close your eyes and visualize being in that place


• Dealing with thoughts

• “Yell stop!” Either mentally or in an appropriate place out loud!



• Focus your attention on a specific object and notice the details– During a test, take a few seconds to listen to

your own breathing



• Praise yourself– Talk to yourself in a positive way: “I have

prepared for this test and now will show the instructor what a brilliant student I am!”



• Consider the worst– quickly discover the absurdity of thinking that

failing the test will mean the absolute end of your academic and professional career or personal happiness!”



• Zoom out– Briefly imagine that you are now a few hours,

days, weeks, months, removed from this situation

– Assess how much the current test situation will matter


• Dealing with physical sensations

• Exercise– Aerobic (walking, jogging, sports) or

anaerobic (weight lifting) on a regular basis– Simply walking 20 minutes on a regular basis

will help



• Get help– When these techniques don’t work, seek

immediate help from family, friends, medical providers, church, faculty, staff

– Emergency assistance is available on the phone

Summary

Techniques need to be practiced so they are second nature

Conclusion

Try the techniques but don’t hesitate to seek immediate help!

reducing test anxiety moultrie technical college student academic center

Documents

tension slide

confident slide

place slide

common relaxation techniques

breathing slide

muscles slide

body slide

experienced test anxiety