1. From Becoming A Master Student By Dave Ellis
Let Go of Test Anxiety
From Becoming A Master Student
By Dave Ellis

2. Dealing With Thoughts Yell “Stop!” Daydream
When your mind is full of worries and fears
Bring your focus back to present
Daydream
Fill your mind with pleasant thoughts to replace anxiety

3. …Thoughts Focus Visualize Success
Concentrate on a specific object so there is no room in your mind for anxiety-related thoughts
Visualize Success
Rehearse what it will be like to succeed
Create detailed pictures, actions, and sounds

4. …Thoughts Praise Yourself Consider the Worst
Talk to yourself in a positive way
Encourage yourself
Consider the Worst
Ask yourself ,”What is the worst that can happen?”
The cold facts are hardly as bad as our worst fears

5. …Thoughts
Zoom Out
Zoom out in space as if you are a film director moving the camera away from the action
Zoom out in time; imagine one week, month, or year later
Then ask, “Is this situation worth the worry?”

6. Dealing With Physical Sensations
Breathe
Focus your attention on breathing
Concentrate on the movement of air from your nose to lungs
Scan Your Body
Focus your attention on the muscles in each part of your body
Tell them to relax

7. …Physical Sensations Tense and Relax Use Guided Imagery
Find muscles that are tense
Tense them more, then relax
Use Guided Imagery
Take a fantasy trip
Imagine a peaceful setting and recreate it with all of your senses

8. …Physical Sensations Describe It Be With It
Focus your attention on your anxiety
Describe it to yourself
Be With It
Don’t resist as you describe
Sometimes when you completely experience a physical sensation, it will disappear

9. Physical Sensations Exercise Aerobically Get Help
Exercise on a regular basis
This helps you keep tension and stress in check
Get Help
If these techniques don’t help, if your anxiety worsens or turns to depression or you have thoughts of suicide….
SEEK HELP!