1. Tools for Academic Success
And Less Stress
Welcome, sign in, snacks

2. Test PREP HASSLES vs TASLS Hassles – What are your stressors?
Many things at once
Academic rigor
Social responsibilities
Homework
What causes you to feel anxious? Ideas from last session – Add on

3. TEST PREP HASSLES vs TASLS
TASLS (Tools for Academic Success and Less Stress)
What are your Go-tos?
work out music
talk to adults use planner
read write
play with dogs play instrument
watch funny videos
How do you des-stress? Ideas from last session – Add on

4. Test Anxiety IS it Real? You Betcha! What is it?
“Butterflies” or stomach ache
Tension headache
Shaky
Sweaty
Increased heart rate
Physiological response to something your head tells you is mega important. Also known as performance anxiety. Your body responds. Add ons welcome

5. Test Anxiety IS it Real? What can you do in the moment?
Breath
Positive thoughts
However, best practice is to
In situations unrelated to academics, what would you do? Theatre, athletics, stressful family/holiday situation. Similar coping techniques.

6. Test Prep The 4 P’s!!!! Preparation Practice Positivity Performance
4 ways to combat common test anxiety

7. Preparation

8. REST EAT HEALTHY FINITE STUDY TIME MAKE A STUDY PLAN TEST PREP
PREPARATION
REST
EAT HEALTHY
FINITE STUDY TIME
MAKE A STUDY PLAN

9. Study tips Rewrite your notes Type your notes Create memory strategies
Highlight
Review videos
Study Group
Write a practice test
Read out loud
Create visual aids
Record yourself and play it back
Flash cards

10. Share the best tip with the group
TEST PREP
PRACTICE
Department study tips
Choose your subject
Share the best tip with the group
Pass out study tips by department – group effort

11. positivity

12. Positivity!
Research shows that staying positive is one of the MOST important ways to combat stress anxiety – both leading up to the exam and during the actual test.

13. Positivity!
Mood and attitude can have a significant impact on how you feel physically and on how you perform. Here are some tips to help you get in a positive mindset before and during the tests:

14. Positivity! Negative Thoughts Positive Thoughts
Actively replace negative thoughts with positive ones.
Negative Thoughts
Positive Thoughts
I always do poorly on tests.
I have a better study plan than I’ve ever had before.
This test is impossible.
If I study and do the best I can, I will be proud of myself.
I am going to fail.
I am prepared; I will do well.
I am going to be too anxious.
I will stay calm and be positive.

15. Positivity!
Leading up to the test, use something researchers call ‘positive self-talk’ to help you stay motivated and focused. Leave yourself reminders in visible places (via text, post-it notes, messages in notebooks, etc.) like:
I can do it!
All this hard work will pay off.
I have worked hard; I will do my best.

16. Positivity!
Lastly, try to finish the majority of your studying several days before the test. This frees up some time to focus on stress- relieving activities, such as exercise or socializing, that will help you go in to the test with a positive attitude.

17. Goal for Exams – Show what you know
TEST PREP
PERFORMANCE
Goal for Exams – Show what you know
Learn from past performance type of study - not effective
Encourage YOU!
Evaluate after the test - What did you do right to prepare? What can you do better next time? You are still learning about you and finding the best study habits for you is key to your educational slice of the wheel

18. Maximizing Test Performance
Arrive on time to the test. Resist the urge to talk with others about how ‘freaked out’ you are. This will increase your anxiety! Instead, wish each other well and encourage one another to stay calm. Repeat this positive phrase several times before the test: “I am prepared; I will do well.” Research shows that this small step can actually improve your scores!

19. Maximizing Test Performance
Use positive imagery and visualization to help you stay focused and optimistic.
Close your eyes and picture yourself calm and collected.
Try picturing a relaxing, positive scene.
Think about how you will feel when the test is over and you know you’ve done your best. Remind yourself, “This stress is temporary!”

20. Maximize Test Performance
Lastly, work through the test using best practices for test- taking:
If you are feeling especially anxious, seek out a question that you confidently know the answer to. Answer this question first. Build your confidence!
Keep an eye on the clock and work through each problem methodically, not spending too much or too little time on each.
Check your work, especially the challenging problems.
Consider the format for your specific test. Eliminate answers that you know are incorrect for Multiple Choice; look for evidence to support “True” or “False”; find clues in the wording for fill-in-the blank.

21. Maximizing Test Performance
Combat the physical symptoms of anxiety (racing heartbeat, sweaty palms, butterflies) by practicing deep, controlled breathing.
Breathe deeply in your nose (count to 7) and then slowly release through your mouth (again, count to 7). Repeat this as many times as necessary. It will slow your heart-rate and positively impact your other physical symptoms.
Clenching (when you breathe in) and unclenching (when your breathe out) your fists is another way to support relaxation.

22. If you have not been pleased with past test performance, it is not wise to prepare in the same ways for upcoming tests (as you will likely have similar results) You may need to…
Ask your teacher to recommend study methods
Increase amount of time spent studying
Spread your studying out over several days instead of cramming
Remove distractions while studying
Test prep
Performance