{"id":163,"date":"2019-04-10T19:01:22","date_gmt":"2019-04-10T23:01:22","guid":{"rendered":"https:\/\/opentextbc.ca\/abestudentsuccess\/chapter\/test-anxiety\/"},"modified":"2020-09-11T10:42:20","modified_gmt":"2020-09-11T14:42:20","slug":"test-anxiety","status":"publish","type":"chapter","link":"https:\/\/opentextbc.ca\/studentsuccess\/chapter\/test-anxiety\/","title":{"raw":"6.1 Test Anxiety and How to Manage It","rendered":"6.1 Test Anxiety and How to Manage It"},"content":{"raw":"<img class=\"aligncenter wp-image-161 size-medium\" src=\"https:\/\/opentextbc.ca\/accessibilitytoolkit\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-300x200.jpg\" alt=\"&quot;&quot;\" width=\"300\" height=\"200\">\n\nTaking tests and exams can be stressful. Some people get very anxious before or during a test and it can impact their test results.\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Testing Your Test Anxiety<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n\nTake the true-or-false quiz below (circle T for true or F for false). There are no wrong answers.\n<table style=\"width: 100%\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td>I have a hard time starting to study for a test.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When studying for an exam, I feel desperate or lost.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When studying for an exam, I often feel bored and tired.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I don\u2019t sleep well the night before an exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>My appetite changes the day of the exam. (I\u2019m not hungry and skip meals or I overeat\u2014especially high-sugar items like candy or ice cream.)<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When taking an exam, I am often confused or suffer mental blocks.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When taking an exam, I feel panicky and my palms get sweaty.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I\u2019m usually in a bad mood after taking an exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I usually score lower on exams than on papers, assignments, and projects.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>After an exam, I can remember things I couldn\u2019t recall during the exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n\n[caption id=\"attachment_162\" align=\"alignleft\" width=\"300\"]<img class=\"wp-image-162 size-medium\" src=\"https:\/\/opentextbc.ca\/accessibilitytoolkit\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-300x276.jpg\" alt=\"A person surrounded by a bright purple light looking stressed out\" width=\"300\" height=\"276\"> Anxiety overwhelms[\/caption]\n\nIf you answered true to any of the statements in the table above, you have suffered some of the symptoms of test anxiety. Most people have experienced this. It is normal to feel stress before an exam, and in fact, that may be a good thing. Stress motivates you to study and review, generates adrenaline to help sharpen your reflexes and focus while taking the exam, and may even help you remember some of the material you need. But suffering too many stress symptoms or suffering any of them severely will impede your ability to show what you have learned. Test anxiety can be defined as \"a state of uneasiness and distress before and during a test that often lowers performance.\" Anxiety during a test interferes with your ability to recall knowledge from memory as well as your ability to use higher-level thinking skills effectively. To learn more about\u00a0 critical thinking and study skills, see <a class=\"internal\" href=\"\/studentsuccess\/part\/study-skills\/\">Chapter 5 Study Skills<\/a>.\n\nThere are steps you should take if you find that stress is getting in your way:\n<ul>\n \t<li><strong class=\"emphasis bold\">Be prepared.<\/strong> A primary cause of test anxiety is not knowing the material and not knowing what to expect. If you use good study habits and review regularly, this stressor should be greatly reduced if not eliminated. You should be confident going into your exam. Cramming at the last minute, or feeling unsure of your knowledge of course material can increase your stress level.\u00a0 Make sure to find out how the exam is structured and what material to study. Double check the exam time and location.\u00a0<span style=\"color: #ff00ff\">\n<\/span><\/li>\n \t<li><strong class=\"emphasis bold\">Address negative thoughts.<\/strong> Your own negative thoughts\u2014\u201cI\u2019ll never pass this exam\u201d or \u201cI can\u2019t figure this out, I must be really stupid!\u201d\u2014may move you into spiraling stress cycle that in itself causes enough anxiety to block your best efforts. When you feel you are brewing a storm of negative thoughts, stop what you are doing and clear your mind. Go for a walk. Confide in a friend. Meditate. Do some deep breathing.\u00a0 Don\u2019t go back to work until you feel the tension release. Sometimes it helps to take a deep breath and shout \u201cSTOP!\u201d and then proceed with clearing your mind. Once your mind is clear, repeat a reasonable affirmation to yourself\u2014\u201cI know this stuff\u201d or \"I will study hard until I know this stuff\"\u2014before continuing your work.<\/li>\n \t<li><strong class=\"emphasis bold\">Visualize success.<\/strong> Picture what it will feel like to get the grade you want. Translate that vision into specific, reasonable goals and work toward each individual goal. Visualize success of each goal. Take one step at a time and reward yourself for each goal you complete.<\/li>\n \t<li><strong class=\"emphasis bold\">It\u2019s all about you!<\/strong> Don\u2019t waste your time comparing yourself to other students in the class, especially during the exam. Keep focused on your own work and your own plan. Exams are not a race, so it doesn\u2019t matter who turns in their paper first. In fact, those who take more time have the ability to explain their points more fully or to check their work for mistakes. Worrying about why someone turned their paper in early is counterproductive and will only cause additional anxiety.<\/li>\n \t<li><strong class=\"emphasis bold\">Have a plan and follow it.<\/strong> As soon as you know that an exam is coming, you can develop a plan for studying. As soon as you get your exam paper, you should develop a plan for the exam itself. This will be discussed further later in this chapter. Don\u2019t wait to cram for an exam at the last minute; the pressure you put on yourself and the late night will cause more anxiety, and you won\u2019t learn or retain much.<\/li>\n \t<li><strong class=\"emphasis bold\">Make sure you eat well and get a good night\u2019s sleep before the exam.<\/strong> Hunger, poor eating habits, energy drinks, and lack of sleep all contribute to test anxiety. Going to bed early with the assurance that you worked hard to prepare for the test goes a long way to experiencing peace going into an exam.<\/li>\n \t<li><strong>Arrive early.<\/strong> Trying to cram or leaving things to the last minute can cause a huge amount of stress if you end up frantically racing to the exam. It increases anxiety when you are worried about being late. It's even worse if you actually <em>are<\/em> late. You'll have the added stress of entering the exam room late and you'll lose valuable time that could have been spent doing the test. This kind of anxiety can last all the way through the test.\u00a0 Prepare for the unexpected so that a late bus or a traffic jam doesn't throw you into a state of anxiety. Be early!<\/li>\n \t<li><strong class=\"emphasis bold\">Chill!<\/strong> You perform best when you are relaxed, so learn some relaxation exercises you can use during an exam. Before you begin your work, take a moment to listen to your body. Which muscles are tense? Move them slowly to relax them. Tense them and relax them. Try it right now. Exhale, then continue to exhale for a few more seconds until you feel that your lungs are empty. Inhale slowly through your nose and feel your rib cage expand as you do. This will help oxygenate your blood and re-energize your mind. Go online for many more ways to deal with stress.<\/li>\n \t<li><strong>Get help.<\/strong> If exam anxiety is persistent and debilitating, and if it is getting worse despite your best effort to address it, seek help from Student Services.<\/li>\n<\/ul>\n<strong>Video:<\/strong> \"Calm Test Anxiety &amp; Relaxation Breathing Technique\" (length 3:23)\n\nhttps:\/\/www.youtube.com\/watch?v=kwdHu0dS_BA\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Talking Back to Your Anxious Self<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n\nYou\u2019ve learned how negative thoughts contribute to test anxiety and keep you from doing as well as you can. Take some time to disarm your most frequent offenders. From the following list, select three negative thoughts that you have experienced (or write your own). Then fill in the second and third columns for each statement, as shown in the example.\n\nExamples of negative thoughts:\n<ul>\n \t<li>I don\u2019t know anything... What\u2019s the matter with me?<\/li>\n \t<li>If I fail this test, I\u2019ll flunk the course.<\/li>\n \t<li>I should have studied more... I\u2019ll never make it through.<\/li>\n \t<li>I just can\u2019t think... Why did I ever take this course?<\/li>\n \t<li>I know everyone\u2019s doing better than I am.<\/li>\n \t<li>If I fail this test, my spouse (or partner, parents, teacher, friend) will be mad or disappointed in me. I don\u2019t know how I can face them again.<\/li>\n \t<li>I\u2019m going to be the last one done again... I must really be stupid.<\/li>\n \t<li>I\u2019m getting really tense again; my hands are shaking... I can\u2019t even hold the pen.<\/li>\n \t<li>I can\u2019t remember a thing... This always happens to me... I never do well on anything.<\/li>\n<\/ul>\n<table style=\"width: 100%;height: 500px\" cellpadding=\"0\"><caption>What are your anxious statements?<\/caption>\n<thead>\n<tr>\n<th scope=\"col\">My anxious statement<\/th>\n<th scope=\"col\">How rational is this thought? Do you have any evidence that it is true?<\/th>\n<th scope=\"col\">Reasonable reinforcing or affirmation statements you can use to replace it.<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong class=\"emphasis bold\">Example:<\/strong> I\u2019m drawing a blank.\u2026I\u2019ll never get the answer\u2026I must really be stupid.<\/td>\n<td>I\u2019ve missed questions on things that I studied and knew before (but still passed the test anyway.)\n\nOR\n\nIt's not reasonable to think I'll never get the answer. I have forgotten things before that came back to me further along in the test.<\/td>\n<td>I studied this and know it. I\u2019ll visualize where it\u2019s written in my notes to help me trigger my memory. I'll come back to this at the end and I should think of it by then. I'm not stupid. I will get this.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<div class=\"textbox textbox--key-takeaways\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">Key Takeaways<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n<ul>\n \t<li>Some stress before a test or exam is common and beneficial.<\/li>\n \t<li>Test anxiety is stress that gets in the way of performing effectively.<\/li>\n \t<li>The most common causes of test anxiety are lack of preparation and negative attitudes.<\/li>\n \t<li>The key to combating test anxiety is to try to reduce stressors to a manageable level rather than try to eliminate them totally.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"textbox textbox--exercises\"><header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Managing Stress<\/p>\n\n<\/header>\n<div class=\"textbox__content\">\n<ol>\n \t<li>List three (or more) things you should do before a test or exam to combat test anxiety.<\/li>\n \t<li>List three (or more) things you can do during an exam to reduce stress.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n<hr>\n\n<h3>Text Attributions<\/h3>\nThis chapter has been adapted and remixed from the following sources:\n<ul>\n \t<li>\"<a class=\"internal\" href=\"https:\/\/openpress.usask.ca\/universitysuccess\/chapter\/6-1-test-anxiety-and-how-to-control-it\/\">Test Anxiety and How to Control It<\/a>\" in <em>University Success<\/em> by N. Mahoney, B. Klassen, and M. D\u2019Eon. Adapted by Mary Shier. <a class=\"internal\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA<\/a>.<\/li>\n \t<li>\"<a class=\"internal\" href=\"https:\/\/openpress.usask.ca\/strategiesforacademicsuccess\/chapter\/7-2-taking-tests\/\">Taking Tests<\/a>\" in <em>Strategies for Academic Success<\/em> by Liv Marken. Adapted by Mary Shier. <a class=\"internal\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA<\/a>.<\/li>\n<\/ul>\n<h3>Video Attributions<\/h3>\n<ul>\n \t<li>\"<a class=\"internal\" href=\"https:\/\/youtu.be\/kwdHu0dS_BA\">Calm Test Anxiety and Relaxation Breathing Technique<\/a>\" by <a class=\"internal\" href=\"https:\/\/www.youtube.com\/channel\/UCGb34D3ThpmjLNn-FLv2_yQ\">PsycheTruth<\/a>. Standard YouTube Licence.<\/li>\n<\/ul>","rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-161 size-medium\" src=\"https:\/\/opentextbc.ca\/accessibilitytoolkit\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-300x200.jpg\" alt=\"&quot;&quot;\" width=\"300\" height=\"200\" srcset=\"https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-300x200.jpg 300w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-768x512.jpg 768w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-65x43.jpg 65w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-225x150.jpg 225w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles-350x233.jpg 350w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2019\/07\/Anxiety-tiles.jpg 799w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Taking tests and exams can be stressful. Some people get very anxious before or during a test and it can impact their test results.<\/p>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Testing Your Test Anxiety<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>Take the true-or-false quiz below (circle T for true or F for false). There are no wrong answers.<\/p>\n<table style=\"width: 100%\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td>I have a hard time starting to study for a test.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When studying for an exam, I feel desperate or lost.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When studying for an exam, I often feel bored and tired.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I don\u2019t sleep well the night before an exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>My appetite changes the day of the exam. (I\u2019m not hungry and skip meals or I overeat\u2014especially high-sugar items like candy or ice cream.)<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When taking an exam, I am often confused or suffer mental blocks.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>When taking an exam, I feel panicky and my palms get sweaty.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I\u2019m usually in a bad mood after taking an exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>I usually score lower on exams than on papers, assignments, and projects.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<tr>\n<td>After an exam, I can remember things I couldn\u2019t recall during the exam.<\/td>\n<td>T<\/td>\n<td>F<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<figure id=\"attachment_162\" aria-describedby=\"caption-attachment-162\" style=\"width: 300px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-162 size-medium\" src=\"https:\/\/opentextbc.ca\/accessibilitytoolkit\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-300x276.jpg\" alt=\"A person surrounded by a bright purple light looking stressed out\" width=\"300\" height=\"276\" srcset=\"https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-300x276.jpg 300w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-768x708.jpg 768w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-65x60.jpg 65w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-225x207.jpg 225w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model-350x322.jpg 350w, https:\/\/opentextbc.ca\/studentsuccess\/wp-content\/uploads\/sites\/317\/2020\/09\/Anxiety-model.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><figcaption id=\"caption-attachment-162\" class=\"wp-caption-text\">Anxiety overwhelms<\/figcaption><\/figure>\n<p>If you answered true to any of the statements in the table above, you have suffered some of the symptoms of test anxiety. Most people have experienced this. It is normal to feel stress before an exam, and in fact, that may be a good thing. Stress motivates you to study and review, generates adrenaline to help sharpen your reflexes and focus while taking the exam, and may even help you remember some of the material you need. But suffering too many stress symptoms or suffering any of them severely will impede your ability to show what you have learned. Test anxiety can be defined as &#8220;a state of uneasiness and distress before and during a test that often lowers performance.&#8221; Anxiety during a test interferes with your ability to recall knowledge from memory as well as your ability to use higher-level thinking skills effectively. To learn more about\u00a0 critical thinking and study skills, see <a class=\"internal\" href=\"\/studentsuccess\/part\/study-skills\/\">Chapter 5 Study Skills<\/a>.<\/p>\n<p>There are steps you should take if you find that stress is getting in your way:<\/p>\n<ul>\n<li><strong class=\"emphasis bold\">Be prepared.<\/strong> A primary cause of test anxiety is not knowing the material and not knowing what to expect. If you use good study habits and review regularly, this stressor should be greatly reduced if not eliminated. You should be confident going into your exam. Cramming at the last minute, or feeling unsure of your knowledge of course material can increase your stress level.\u00a0 Make sure to find out how the exam is structured and what material to study. Double check the exam time and location.\u00a0<span style=\"color: #ff00ff\"><br \/>\n<\/span><\/li>\n<li><strong class=\"emphasis bold\">Address negative thoughts.<\/strong> Your own negative thoughts\u2014\u201cI\u2019ll never pass this exam\u201d or \u201cI can\u2019t figure this out, I must be really stupid!\u201d\u2014may move you into spiraling stress cycle that in itself causes enough anxiety to block your best efforts. When you feel you are brewing a storm of negative thoughts, stop what you are doing and clear your mind. Go for a walk. Confide in a friend. Meditate. Do some deep breathing.\u00a0 Don\u2019t go back to work until you feel the tension release. Sometimes it helps to take a deep breath and shout \u201cSTOP!\u201d and then proceed with clearing your mind. Once your mind is clear, repeat a reasonable affirmation to yourself\u2014\u201cI know this stuff\u201d or &#8220;I will study hard until I know this stuff&#8221;\u2014before continuing your work.<\/li>\n<li><strong class=\"emphasis bold\">Visualize success.<\/strong> Picture what it will feel like to get the grade you want. Translate that vision into specific, reasonable goals and work toward each individual goal. Visualize success of each goal. Take one step at a time and reward yourself for each goal you complete.<\/li>\n<li><strong class=\"emphasis bold\">It\u2019s all about you!<\/strong> Don\u2019t waste your time comparing yourself to other students in the class, especially during the exam. Keep focused on your own work and your own plan. Exams are not a race, so it doesn\u2019t matter who turns in their paper first. In fact, those who take more time have the ability to explain their points more fully or to check their work for mistakes. Worrying about why someone turned their paper in early is counterproductive and will only cause additional anxiety.<\/li>\n<li><strong class=\"emphasis bold\">Have a plan and follow it.<\/strong> As soon as you know that an exam is coming, you can develop a plan for studying. As soon as you get your exam paper, you should develop a plan for the exam itself. This will be discussed further later in this chapter. Don\u2019t wait to cram for an exam at the last minute; the pressure you put on yourself and the late night will cause more anxiety, and you won\u2019t learn or retain much.<\/li>\n<li><strong class=\"emphasis bold\">Make sure you eat well and get a good night\u2019s sleep before the exam.<\/strong> Hunger, poor eating habits, energy drinks, and lack of sleep all contribute to test anxiety. Going to bed early with the assurance that you worked hard to prepare for the test goes a long way to experiencing peace going into an exam.<\/li>\n<li><strong>Arrive early.<\/strong> Trying to cram or leaving things to the last minute can cause a huge amount of stress if you end up frantically racing to the exam. It increases anxiety when you are worried about being late. It&#8217;s even worse if you actually <em>are<\/em> late. You&#8217;ll have the added stress of entering the exam room late and you&#8217;ll lose valuable time that could have been spent doing the test. This kind of anxiety can last all the way through the test.\u00a0 Prepare for the unexpected so that a late bus or a traffic jam doesn&#8217;t throw you into a state of anxiety. Be early!<\/li>\n<li><strong class=\"emphasis bold\">Chill!<\/strong> You perform best when you are relaxed, so learn some relaxation exercises you can use during an exam. Before you begin your work, take a moment to listen to your body. Which muscles are tense? Move them slowly to relax them. Tense them and relax them. Try it right now. Exhale, then continue to exhale for a few more seconds until you feel that your lungs are empty. Inhale slowly through your nose and feel your rib cage expand as you do. This will help oxygenate your blood and re-energize your mind. Go online for many more ways to deal with stress.<\/li>\n<li><strong>Get help.<\/strong> If exam anxiety is persistent and debilitating, and if it is getting worse despite your best effort to address it, seek help from Student Services.<\/li>\n<\/ul>\n<p><strong>Video:<\/strong> &#8220;Calm Test Anxiety &amp; Relaxation Breathing Technique&#8221; (length 3:23)<\/p>\n<p><iframe loading=\"lazy\" id=\"oembed-1\" title=\"Calm Test Anxiety, Relaxation Breathing Technique by AOMA Graduate School Austin\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kwdHu0dS_BA?feature=oembed&#38;rel=0\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Talking Back to Your Anxious Self<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<p>You\u2019ve learned how negative thoughts contribute to test anxiety and keep you from doing as well as you can. Take some time to disarm your most frequent offenders. From the following list, select three negative thoughts that you have experienced (or write your own). Then fill in the second and third columns for each statement, as shown in the example.<\/p>\n<p>Examples of negative thoughts:<\/p>\n<ul>\n<li>I don\u2019t know anything&#8230; What\u2019s the matter with me?<\/li>\n<li>If I fail this test, I\u2019ll flunk the course.<\/li>\n<li>I should have studied more&#8230; I\u2019ll never make it through.<\/li>\n<li>I just can\u2019t think&#8230; Why did I ever take this course?<\/li>\n<li>I know everyone\u2019s doing better than I am.<\/li>\n<li>If I fail this test, my spouse (or partner, parents, teacher, friend) will be mad or disappointed in me. I don\u2019t know how I can face them again.<\/li>\n<li>I\u2019m going to be the last one done again&#8230; I must really be stupid.<\/li>\n<li>I\u2019m getting really tense again; my hands are shaking&#8230; I can\u2019t even hold the pen.<\/li>\n<li>I can\u2019t remember a thing&#8230; This always happens to me&#8230; I never do well on anything.<\/li>\n<\/ul>\n<table style=\"width: 100%;height: 500px\" cellpadding=\"0\">\n<caption>What are your anxious statements?<\/caption>\n<thead>\n<tr>\n<th scope=\"col\">My anxious statement<\/th>\n<th scope=\"col\">How rational is this thought? Do you have any evidence that it is true?<\/th>\n<th scope=\"col\">Reasonable reinforcing or affirmation statements you can use to replace it.<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong class=\"emphasis bold\">Example:<\/strong> I\u2019m drawing a blank.\u2026I\u2019ll never get the answer\u2026I must really be stupid.<\/td>\n<td>I\u2019ve missed questions on things that I studied and knew before (but still passed the test anyway.)<\/p>\n<p>OR<\/p>\n<p>It&#8217;s not reasonable to think I&#8217;ll never get the answer. I have forgotten things before that came back to me further along in the test.<\/td>\n<td>I studied this and know it. I\u2019ll visualize where it\u2019s written in my notes to help me trigger my memory. I&#8217;ll come back to this at the end and I should think of it by then. I&#8217;m not stupid. I will get this.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<div class=\"textbox textbox--key-takeaways\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Key Takeaways<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<ul>\n<li>Some stress before a test or exam is common and beneficial.<\/li>\n<li>Test anxiety is stress that gets in the way of performing effectively.<\/li>\n<li>The most common causes of test anxiety are lack of preparation and negative attitudes.<\/li>\n<li>The key to combating test anxiety is to try to reduce stressors to a manageable level rather than try to eliminate them totally.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"textbox textbox--exercises\">\n<header class=\"textbox__header\">\n<p class=\"textbox__title\">Exercise: Managing Stress<\/p>\n<\/header>\n<div class=\"textbox__content\">\n<ol>\n<li>List three (or more) things you should do before a test or exam to combat test anxiety.<\/li>\n<li>List three (or more) things you can do during an exam to reduce stress.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<hr \/>\n<h3>Text Attributions<\/h3>\n<p>This chapter has been adapted and remixed from the following sources:<\/p>\n<ul>\n<li>&#8220;<a class=\"internal\" href=\"https:\/\/openpress.usask.ca\/universitysuccess\/chapter\/6-1-test-anxiety-and-how-to-control-it\/\">Test Anxiety and How to Control It<\/a>&#8221; in <em>University Success<\/em> by N. Mahoney, B. Klassen, and M. D\u2019Eon. Adapted by Mary Shier. <a class=\"internal\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA<\/a>.<\/li>\n<li>&#8220;<a class=\"internal\" href=\"https:\/\/openpress.usask.ca\/strategiesforacademicsuccess\/chapter\/7-2-taking-tests\/\">Taking Tests<\/a>&#8221; in <em>Strategies for Academic Success<\/em> by Liv Marken. Adapted by Mary Shier. <a class=\"internal\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA<\/a>.<\/li>\n<\/ul>\n<h3>Video Attributions<\/h3>\n<ul>\n<li>&#8220;<a class=\"internal\" href=\"https:\/\/youtu.be\/kwdHu0dS_BA\">Calm Test Anxiety and Relaxation Breathing Technique<\/a>&#8221; by <a class=\"internal\" href=\"https:\/\/www.youtube.com\/channel\/UCGb34D3ThpmjLNn-FLv2_yQ\">PsycheTruth<\/a>. Standard YouTube Licence.<\/li>\n<\/ul>\n<div class=\"media-attributions clear\" prefix:cc=\"http:\/\/creativecommons.org\/ns#\" prefix:dc=\"http:\/\/purl.org\/dc\/terms\/\"><h2>Media Attributions<\/h2><ul><li about=\"https:\/\/flic.kr\/p\/BCM8fR\"><a rel=\"cc:attributionURL\" href=\"https:\/\/flic.kr\/p\/BCM8fR\" property=\"dc:title\">Anxiety tiles<\/a>      is licensed under a  <a rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY (Attribution)<\/a> license<\/li><li about=\"https:\/\/flic.kr\/p\/PJpmPY\"><a rel=\"cc:attributionURL\" href=\"https:\/\/flic.kr\/p\/PJpmPY\" property=\"dc:title\">Anxiety Model<\/a>  &copy;  Kevin Dooley    is licensed under a  <a rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY (Attribution)<\/a> license<\/li><\/ul><\/div>","protected":false},"author":90,"menu_order":2,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":"cc-by-nc-sa"},"chapter-type":[],"contributor":[],"license":[56],"class_list":["post-163","chapter","type-chapter","status-publish","hentry","license-cc-by-nc-sa"],"part":158,"_links":{"self":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapters\/163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/wp\/v2\/users\/90"}],"version-history":[{"count":1,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapters\/163\/revisions"}],"predecessor-version":[{"id":164,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapters\/163\/revisions\/164"}],"part":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/parts\/158"}],"metadata":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapters\/163\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/wp\/v2\/media?parent=163"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/pressbooks\/v2\/chapter-type?post=163"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/wp\/v2\/contributor?post=163"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/opentextbc.ca\/studentsuccess\/wp-json\/wp\/v2\/license?post=163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}