1. Beating the Saber Tooth Tiger! Goode-Pasfield Center for Learning & Teaching Fintel Library

2.  A type of performance anxiety;  Can be diagnosed as a “situational phobia” in the DSM-IV;  A testing situation that provokes the “flight or fight” response;  Doesn’t seem to have a logical reason;  May stem from childhood or other previous experiences. 2 2/1/2011

3.  Nausea;  Sweating;  Rapid heart beat;  Tension – not being able to relax;  Mentally “freezing up”;  Going “blank”;  Feeling jittery;  Diarrhea;  Headache;  “Butterflies”. 3 2/1/2011

4.  This physical and mental reaction to a test is the same automatic response that you would feel if you were a cave man/woman face-to- face with a saber-tooth tiger, only you:  Can’t run (or at least shouldn’t)  Can’t fight (who?)  Your body has no way to get rid of the pumping pent-up adrenaline;  So what does your body do? 4 2/1/2011

5.  Your brain takes “charge” to try to get you out of the “dangerous” situation;  Your brain goes “blank”, which causes you to finish faster, so you can leave ASAP;  You have negative thoughts;  You “give up” and leave;  And as soon as you are out of the room…… 5 2/1/2011

6.  As soon as you are able to leave the “dangerous” situation and relax, many of the answers that you thought you had forgotten come back to you! 6 2/1/2011

7.  That relaxing is a key to getting rid of the “fight or flight” symptoms (more about this later); What Else do we Know About Test Anxiety?  We know that negative thoughts create a vicious cycle of anxiety.  What are some negative thoughts? 7 2/1/2011

8.  I’m not good at this kind of test;  Why bother taking this test?;  What if I fail this test?;  I didn’t study this chapter;  This test is way too hard;  I might as well give up;  I never do well on multiple choice tests;  What if I fail this class?;  I studied and knew this yesterday!;  I hate this class! 8 2/1/2011

9.  Not preparing well for the test (study skills);  Not allowing enough time for study (time management); 9 2/1/2011

10.  Not relaxing during the test;  Having negative thoughts;  Not studying properly;  Poor time management. 10 2/1/2011

11.  Reframe them: I’m not good at this kind of test; Why bother taking this test?; What if I fail this test?; I didn’t study this chapter; This test is way too hard; I might as well give up; What if I fail this class? I studied and knew this yesterday!; I hate this class! I studied and I know the material; Everyone has to take this test; I can fail this test and still pass; I’ll just do my best on this part; Other people will have trouble too; Giving up guarantees an F; I could repeat the class if necessary; I need to relax so the answers will come back to me; My feelings for this class don’t matter right now. 11 2/1/2011

12.  Thoughts  Feelings  Actions  Negative thoughts lead to negative feelings, which lead to negative actions/behaviors. Positive thoughts lead to positive feelings, which lead to positive actions/behaviors. T F A 12 2/1/2011

13.  If possible, try to exercise before a test;  Don’t arrive early and study;  Stop about every 10 th question and relax;  Take deep breaths;  Close your eyes briefly;  Hang your arms by your side briefly;  Stretch your legs and relax;  Rotate your shoulders and your neck;  Put your pencil or pen down briefly;  Pay attention to your posture;  Practice reframing your thoughts. 13 2/1/2011

14. Don’t give up! Keep working on test anxiety. It is one of the most curable forms of anxiety.  Takes about 3-4 months of Cognitive Behavior Therapy (about 6-8 sessions);  In extreme cases, medication can be prescribed. 2/1/2011 14