Test Anxiety & What You Can Do About It Presented by: Candice Guillory, M.S. Alice Boucher World Languages Academy Testing Parent Night Thursday, February 24, 2011

What is Anxiety? Initiated by internal feelingsInitiated by internal feelings Response to a perceived threatResponse to a perceived threat Not always aware of the causeNot always aware of the cause Intensity of response is not proportional to the perceived threatIntensity of response is not proportional to the perceived threat Persistent & chronicPersistent & chronic

Domains That Influence Anxiety Domain # 1 – Individual’s CharacteristicsDomain # 1 – Individual’s Characteristics  Feelings of self-worth as a student  Confidence in a specific subject area  Ability to regulate one’s emotions when confronted with high levels of stress or uncertainty Domain # 2 – Environments in which the individual lives, plays, and worksDomain # 2 – Environments in which the individual lives, plays, and works  School Environment – What value does the school place on high test scores?  Home Environment – What value do parents place on high test scores?  Community Environment – What other factors contribute to test anxiety? (ex. peer pressure, media, etc.) How the individual’s characteristics interact with these environments that will result in the raising or lowering of test anxiety.How the individual’s characteristics interact with these environments that will result in the raising or lowering of test anxiety.

Four Parent Personality Types That Promote Anxiety TYPECHARACTERISTICSSTATEMENT The Worrier anticipates the worst anticipates the worst overestimates the odds of bad things happening overestimates the odds of bad things happening creates images of failure and catastrophe creates images of failure and catastrophe “What if…” The Critic highly judgmental highly judgmental ignores positive and focuses on negative ignores positive and focuses on negative compares the child to others compares the child to others “You could have…” The Victim enables through helplessness enables through helplessness sets low expectations sets low expectations promotes feelings of dependence promotes feelings of dependence “You can’t…” The Perfectionist wants everything perfect & under control wants everything perfect & under control focuses on competition focuses on competition views self-worth as externally driven views self-worth as externally driven “You should have…”

Techniques to Reduce Test Anxiety Symptoms ComponentSymptomsTechniques Physical Body temperature changes Body temperature changes Breathing difficulties Breathing difficulties Muscular stiffness Muscular stiffness Abdominal complaints Abdominal complaints Cardiovascular problems Cardiovascular problems Deep breathing Deep breathing Progressive muscle relaxation Progressive muscle relaxation Physical exercise Physical exercise Emotional Mood changes Mood changes Emotionality Emotionality Fears of loss of control Fears of loss of control Visualization Visualization Meditation Meditation Self-Expression Self-Expression Mental or Cognitive Irrational thinking Irrational thinking Feelings of failure or rejection Feelings of failure or rejection Memory loss Memory loss Loss of concentration Loss of concentration Positive self-talk Positive self-talk

Deep Breathing 1.Get in relaxed, seated position with both feet on the floor is best. Closing your eyes as you inhale and exhale can greatly help. 2.Begin by inhaling slowly and deeply (4-5 seconds on in-breath) through your nose. Try to breathe from your abdomen up (may place hand under your rib cage to feel hand raise as breathe in, chest should not move very much). 3.Hold deep breath for a second or two and exhale slowly (4-5 seconds on out-breath) through mouth. As you exhale, try to let your body relax and go limp. 4.Keep your breathing quiet, natural, slow, and smooth. Keep a rhythm. Take at least 3-5 full abdominal breaths. 5.Ideally, breath for 3-5 minutes, however, concerns about time may not permit it. Keep it short if test is timed. Most important thing about abdominal breathing is to concentrate on your breathing, clear your mind, and keep your body as relaxed as possible.

Progressive Muscle Relaxation 1.Get into relaxed position, sitting upright with feet flat on the floor and close your eyes. For each step you will hold for 5-10 seconds then release for seconds. Repeat 2 or 3 times. Focus on how relaxed your feet feel after you release the tension. 2.Tighten your feet by curling your toes in. Hold, release & repeat. 3.Tighten your calf muscles. Hold, release & repeat. 4.Tighten your thigh muscles. Hold, release & repeat. 5.Tighten your buttocks by pulling them together. Hold, release & repeat. 6.Tighten your stomach muscles by sucking your stomach in. Hold, release & repeat. 7.Tighten your chest by taking a deep breath in through your mouth. Hold, release & repeat. 8.Tighten your fist by clenching them. Hold, release & repeat. 9.Tense your arms by flexing your biceps. Hold, release & repeat. 10.Tighten your shoulders by pulling them back as far as you can. Hold, release & repeat. 11.Tighten your neck by moving it back and aiming your child toward the ceiling. Hold, release & repeat. 12.Tighten your face muscles by raising or lowering your eyebrows. Hold, release & repeat.

Positive Self-Talk Negative Self-Talk Statements Based on faulty beliefs I can’t pass the test.I can’t pass the test. What if I fail? Everyone will think I’m stupid.What if I fail? Everyone will think I’m stupid. What if I fail? My parents, teachers, and friends will think less of me.What if I fail? My parents, teachers, and friends will think less of me. What if I do not score high? I should be able to answer every question.What if I do not score high? I should be able to answer every question. If I worry about the upcoming test, I will be motivated and prepare better.If I worry about the upcoming test, I will be motivated and prepare better. Positive Self-Talk Statements What I should be saying to myself What if I can do better than I thought I could? I am intelligent. Failing is OK. My worth as a person is not based on my performance on one test. My parents and teachers love me. True friends care about me regardless of how I perform on the test. No one is perfect I will prepared and do my best. Worrying will not help me pass any test. Preparation will.