Exam Anxiety

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Information about Exam Anxiety

Published on December 16, 2008

Author: aSGuest6743

Source: authorstream.com

Exam Anxiety : Exam Anxiety Identify, Manage, Prepare! What is Exam Anxiety? : What is Exam Anxiety? excessive worrying about upcoming exams fear of being evaluated apprehension about the consequences What are the symptoms? : 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. Preparing for the Exam… : 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… : 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… : 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 : Anxiety Management Techniques Thought Stopping Tactile Distraction Mantra Focusing Bridging Self Talk Visualization Breathing Thought Stopping : 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 : 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 : 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 : 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 : 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 : 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 : 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 : 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 : 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)

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