Test AnxietyTest Anxiety

Physical SymptomsPhysical Symptoms

• Accelerated heartbeatAccelerated heartbeat• Difficulty breathingDifficulty breathing• SweatingSweating• NauseaNausea• Dry mouthDry mouth• Loss of appetiteLoss of appetite• InsomniaInsomnia• StomachacheStomachache• HeadacheHeadache• Muscle tensionMuscle tension• Shaky handsShaky hands• nervousnessnervousness

Cognitive SymptomsCognitive Symptoms

• Irrational thoughtsIrrational thoughts

• Exaggerated thoughtsExaggerated thoughts

• Self-defeating thoughtsSelf-defeating thoughts

• WorriesWorries

Behavioral SymptomsBehavioral Symptoms

• PROCRASTINATIONPROCRASTINATION

• Impulsive behaviorImpulsive behavior

• Compulsive behaviorCompulsive behavior

• Inability to focus or concentrateInability to focus or concentrate

• Avoidance behaviorsAvoidance behaviors

Dealing with Behavioral Dealing with Behavioral SymptomsSymptoms

• PREPARE!!PREPARE!!

• Avoid CrammingAvoid Cramming

• Set realistic goalsSet realistic goals

• Engage in effective Study StrategiesEngage in effective Study Strategies

Dealing with Physical Dealing with Physical SymptomsSymptoms• 1. Use Relaxation Methods1. Use Relaxation Methods

– Sit in a comfortable positionSit in a comfortable position– Close your eyesClose your eyes– Notice your breathing. Breathe in and out slowly Notice your breathing. Breathe in and out slowly

and regularlyand regularly– Imagine the air traveling in and out of your bodyImagine the air traveling in and out of your body– Let go of your musclesLet go of your muscles– Imagine a calming sceneImagine a calming scene– Imagine a test situation, see yourself doing well Imagine a test situation, see yourself doing well

on the teston the test

Dealing with Cognitive Dealing with Cognitive SymptomsSymptoms

• Reduce negative self-talkReduce negative self-talk

• Separate self-worth from Separate self-worth from performanceperformance

• Use VisualizationUse Visualization