Transcript BEATING TEST ANXIETY - Jamestown Public Schools

BEATING TEST ANXIETY
Yes, even this slideshow is designed to
calm you down
TEST ANXIETY
A regular phobia - very common. Has
many similarities with stage fright.
 An individual may feel as if s/he hasn’t
studied enough, are not as smart as
their peers, or that the test-givers are
trying to trick them

SYMPTOMS
Increased respiration
 Increased heart-rate
 “Blank” mind
 Sweating
 Attention Deficit-like symptoms
 Wandering thoughts

SNOWBALL EFFECT

Continuous thoughts of inadequacy will
build until an individual brings on a
panic attack.
RESULTS OF TEST ANXIETY
Wastes time on individual questions
 Second guessing one’s instincts
 “Stupid” mistakes
 A feeling that one knows all the answers
once the test is turned in
 Panic attacks
 Depression

HOW TO BATTLE TEST ANXIETY
Concentrated Breathing
 Stress overload
 Muscle contraction/relaxation exercises
 Visualization
 Positive thinking/Self-Motivation
 Physical Preparations
 Aroma Therapy
 Music Therapy

BREATHING
Increased respiration leads to increased
heart rate which, in turn, leads to
sweating and increased brain activity.
 By slowing down your breathing your
heart rate will level out and your mind
will remain focused

STRESS OVERLOAD
Your brain is a complex electrical
system.
 Like other electrical system, to shut it
down it is sometimes best to give it a
quick burst of stimuli.
 A huge mental burst of stress that lasts
a second or two will keep your mind
from processing other stressful stimuli

FOCUSED MUSCLE
CONTRACTION/RELAXATION
Focusing your attention on individual
muscle groups will stimulate your brain
and make your thoughts more
streamlined
 It will also relax your body a piece at a
time

VISUALIZATION
By picturing yourself in a stress-free
environment will enable you to focus on
relieving your stress
 You increase your chances of
succeeding if you visualize it before
attempting it in real life

POSITIVE THINKING/
SELF-MOTIVATION
By saying that you can succeed or fail
will GREATLY increase the likelihood of
that result coming true.
 Many diseases and disabilities are
overcome by mentally overcoming the
obstacle.

PHYSICAL PREPARATION
Diet, sleep and exercise increase your
brain’s capability to process information
and to focus on certain tasks.
 Rest is necessary
 Protein, cholesterol and fat fuel brain
activity
 Increasing blood flow to the brain
through exercise increases brain activity

AROMA THERAPY
Certain scents stimulate or relax your
brain
 Orange, Mint, and Peppermint work as
both an appetite suppresser AND a
mental stimulant
 Lavender, Chamomile, and Vanilla are
natural relaxants

MUSIC THERAPY
By hearing familiar popular music
concentration decreases on task
 Unfamiliar popular music increases
concentration on music
 Familiar classical music does the same
 Unfamiliar classical music can have one
of two outcomes

UNFAMILIAR CLASSICAL
MUSIC

If the tempo is slow and the tone is
dark, the music acts as a depressant
UNFAMILIAR CLASSICAL
MUSIC

If the tempo is upbeat and the tone is
light, the music acts as a stimulant