Overcoming Exam Anxiety. What Is Anxiety? Anxiety is a very complex human reaction Physical elements: sweaty palms accelerated heartbeat a queasy stomach.

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Presentation transcript:

Overcoming Exam Anxiety

What Is Anxiety? Anxiety is a very complex human reaction Physical elements: sweaty palms accelerated heartbeat a queasy stomach Mental elements: self-doubts & worry

Physical Elements:  “ Fight, Flight or Freeze” warning system.

The Amygdala  Send impulses to the nervous system that elicit the:  Fight alarm response (anger-like feelings)  Flight alarm response (fear-like feelings)  Freeze alarm response (inability to take action)

BBC Brainsmart

Stress o Heart beats rapidly o Blood pressure goes up o Blood flows to our muscles o Digestion slows down o Breathing rate increases o Glucose is released to give us energy o Perspiration increases o Adrenaline is released

Relaxation o Breathing is slowed down o Digestive processes increase o Heart rate slows down o Blood pressure decreases o Perspiration returns to normal

The student with test anxiety may: ßFeel light-headed (hyperventilation=shallow upper chest breathing) ßGo blank ßBe unable to concentrate ßFeel exhausted when the test is over (our bodies use more energy when anxious)

Mental Elements:  Important but harder to measure. attitudes beliefs  Our attitudes and beliefs help determine how we react.  One way we look at these attitudes and beliefs is through our self-talk.  Learn EFT (Emotional Freedom Technique) to change these unwanted attitudes & behaviors

FIVE COPING STRATEGIES FOR MANAGING ANXIETY ¶Improve your study skills/Be better prepared ·Improve your general lifestyle ¸Learn physical relaxation techniques and practice them ¹Use positive self-talk ºManage the testing situation

Relaxation

Importance of relaxation

An example of a relaxation technique: Link:

How to Calm Down in Under a Minute  Here’s how:  Breathe in through your nose and on a slow count of three  Push your stomach out as you breathe in  Breathe out through your mouth on a slow count of six  Repeat two more times  Tips:  If you feel light-headed, breathe more slowly.  Practice three times a day and you will remember the steps when you are stressed out.

Any other ideas?

Relaxation Recommended websites: The Honest Guys - Relax Kids - NHS - relieve-stress.aspxwww.nhs.uk/Conditions/stress-anxiety-depression/pages/ways- relieve-stress.aspx A good read: “Dealing with feelings”, by Tina Rae

Ways to relax and unwind - Student’s Ideas…