Managing Test Anxiety Learning Objectives Recognize thoughts and
Managing Test Anxiety
Learning Objectives: ● Recognize thoughts and feeling about test taking ● Understand thought stopping and thought replacement ● Discuss other helpful test taking strategies
How to Override Your Stressed Brain Technique #1: Thought Stopping When anxious thinking starts flooding your brain picture a stop sign. . Go ahead I’ll wait Thought stopping tells your brain to cancel the anxious thinking and stops it in its tracks. This can be very helpful in stopping anxious thoughts from repeating, but takes plenty of practice!
How to Override Your Stressed Brain Technique #2: Cognitive Reframing You may not think you can choose your thoughts, but you actually can become mindful of your thinking and choose to change your mindset. Keeping a negative mindset won’t do you any good. Luckily, just like thought stopping, you can practice reframing negative thoughts.
How to Override Your Str essed Brain Technique #2: Cognitive Reframing I am going to fail I will try my best I don’t know anything I’ve learned a lot. This is an opportunity to show what I know I don’t care about this stupid test This is important and I will work hard
What would it feel like to succeed on the test? Focusing on what could go wrong will only exacerbate our anxiety. Focusing on what you know and what you will feel like when the test is over and you make a good grade can and will help you work through your test anxiety.
Test Preparation ● Get plenty of sleep ● Set a realistic study goal. . And stick to it! ○ Ex: I will study on ACT Academy for 30 minutes three days a week for three months leading up to the test ● Study with others ● Break it down into manageable pieces ● Rewire your thoughts to keep a positive mindset
Test Preparation The Day of: ● Imagine doing well on the test ● Imagine the test as a challenge you can overcome rather than a reflection of who you are as a person ● Tell yourself what you would tell a friend if they were worried ● Take a deep breath… or several
References Guerra, M. (n. d. ). Stress? It depends on your perspective. [Power. Point slides]. Retrieved from https: //education. illinois. edu/docs/defaultsource/school-and-communityexperiences/stress-managmentmeeting. pptx? sfvrsn=0 http: //www. hagerstowncc. edu/sites/default/files/doc uments/11 -test-anxiety-tips. pdf
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