Stress Management for Test Takers

Stress Can Be: Helpful- help you accomplish goals setHelpful- help you accomplish goals set Harmful- continuation of stress for prolonged periods of time, can lead to depression, anxiety, and fatigue.Harmful- continuation of stress for prolonged periods of time, can lead to depression, anxiety, and fatigue. Stress related to test-taking can take either of these form. can take either of these form.

Preparation Be proactive in Studying – exams start next week, take some of the test taking strategies learned today and begin to use them in anticipation of finals coming upBe proactive in Studying – exams start next week, take some of the test taking strategies learned today and begin to use them in anticipation of finals coming up Study area- should be quiet and away from distractions, no phones, computers, or friendsStudy area- should be quiet and away from distractions, no phones, computers, or friends Resist- temptation to get up and eat, wash clothes, call home, and all the other distractions that come up when you sit down to finally studyResist- temptation to get up and eat, wash clothes, call home, and all the other distractions that come up when you sit down to finally study Position- avoid laying on your bed, be some place comfortable but not to comfortable that you can’t concentratePosition- avoid laying on your bed, be some place comfortable but not to comfortable that you can’t concentrate Take frequent breaks during studying- study for 30 minutes, then take a minute breakTake frequent breaks during studying- study for 30 minutes, then take a minute break

Day of the Test Get plenty of rest the night before- avoid staying up late to cram more in, chances are you won’t remember it the next day anywayGet plenty of rest the night before- avoid staying up late to cram more in, chances are you won’t remember it the next day anyway Get up in time to have something for breakfast- gives you energy and allows you to avoid distraction of hunger pains and stomach growls during the testGet up in time to have something for breakfast- gives you energy and allows you to avoid distraction of hunger pains and stomach growls during the test Get to the test area in plenty of time to get you a seat- take this time to relax and prepare your mind for concentrating on the test- can do relaxation techniques during this timeGet to the test area in plenty of time to get you a seat- take this time to relax and prepare your mind for concentrating on the test- can do relaxation techniques during this time Taking the test- don’t panic when you get the test and seemingly forget what you have studied, take a few minutes to collect your thoughts, peruse through the questions and then begin answering when you feel ready, some anxiety is normalTaking the test- don’t panic when you get the test and seemingly forget what you have studied, take a few minutes to collect your thoughts, peruse through the questions and then begin answering when you feel ready, some anxiety is normal

Relaxation Techniques Deep breathingDeep breathing Progressive muscle relaxationProgressive muscle relaxation Visual imagery- Imagine yourself doing well on the testVisual imagery- Imagine yourself doing well on the test

Final Notes Recognize your limits- good to strive for all good grades, but allow yourself some room for mistakes, particularly when you have done the best you can doRecognize your limits- good to strive for all good grades, but allow yourself some room for mistakes, particularly when you have done the best you can do Reward yourself for a job well doneReward yourself for a job well done