1. Improve Concentration & Focus
Inefficient Learning
Distraction
Anxiety
REDUCING TEST ANXIETY
Improve Concentration & Focus

2. ANXIETY = DISTRACTION = INEFFICIENT LEARNING
Your body and mind are linked
Thoughts, memories and emotions are all generated by the brain
Thoughts and emotions cause physical reactions, physical sensations cause thoughts and emotions
You cannot be completely relaxed physically and completely anxious mentally, and vice versa.

3. Perception
Perception controls behavior (emotions) , and there is more information going from the heart to the mind– definite connection.
Heart and mind interact dynamically regulates cognition and emotional experience.
Hypothalamus interprets perception, sends signal to Pituitary gland, if it’s a threat will send signal to Adrenal gland (reflex behavior) stress hormones to brain squeeze blood vessels in the front conscious thought to the back of brain.
Under stress you are “less intelligent”.

4. Cells like people move toward positive or toward negative

5. Holistic effect of mind and heart

6. Catastrophic thinking
Many people make negative, unrealistic statements in their head such as "I don't know the answer to this question
I won't know these answers! I'm going to fail this test! I'm going to fail this class!
Allowing not knowing a test question snowball into thoughts of “this is it, I’m not going to make it!” Further– I’M A FAILURE
WHAT YOU FOCUS ON FOR 17 SECONDS WILL CONTINUE TO EXPAND. Example of a bad day… NEED TO INCREASE BETTER FEELING THOUGHTS to be discussed later

7. TECHNIQUES & Exercises: lower mental stress - to focus on what you want to learn
IMMEDIATE REFOCUS THOUGHTS ON SOMETHING PHYSICAL
ABDOMINAL BREATHING
IMAGERY
BETTER FEELING THOUGHTS
PROGRESSIVE MUSCLE RELAXATION
FOCUS WHEEL

8. REFOCUS IMMEDIATE stressful THOUGHT
Actively focus on things around you and begin with positive thought
Continue this cycle focusing on one thing at a time
Noting something you like what you see
Distracts your mind to focus on beauty, joy, light, smells any that you think of as positive

9. ABDOMINAL BREATHING
Five to Seven complete abdominal breathes will cause physical relaxation and lead to mental relaxation
Breathe in slowly pushing the air into your abdomen, your stomach moves not your chest
You don't have to exaggerate breathes so it is loud or obvious, you can do so quietly someone sitting next to you would not even know.

10. Imagery: EASIEST MOST COMMON ANXIETY REDUCER
Imagine yourself studying where you normally do your homework
Stay relaxed taking in the information
Take that space and image make it even calmer through beauty, smells, light, etc.
** COMBINING THIS TECHNIQUE WITH OTHERS WORKS VERY WELL.

11. Better feeling thoughts
Combining breathing technique with this exercise
Try better feeling thoughts/positive statements (with feelings). "Everything I need to know is coming to me easily; I've studied and I know this information; I’m doing better; I’m tackling what I know first on this exam."

12. Progressive muscle tension & release
Starting at either your head or your feet, tense the muscles in each body part for 5 seconds and then focus on the feeling when you elevate the tension. Then move onto the next body part. For example, you tense/release your JAW, then SHOULDERS, then UPPER ARMS, then HANDS, then CHEST, then STOMACH, then THIGHS, then CALVES, then FEET.
Or you could start at your feet and move up your body.

13. Conscious mind
Stay conscious of your thoughts, subconscious mind is often tied to our feelings.
Practice better feeling thoughts to create a positive environment for your mind
Watch yourself, to be the best you can be.
We get lazy with our mind and we let our subconscious mind (can be negative)
Subconscious will play an old program of what has been engrained.