Math Tutor Beverly Hills                         (310) 968-1594 - A wise teacher makes learning a joy.
RSS

Recent Posts

"Not Yet" mindset: Increasing motivation and perseverance
The Early Bird Catches the Worm
4 Easy Time Management Tips
Test Taking & Managing Anxiety
5 Study Tips for Math (Part 2)

Categories

Memory and Learning
Motivation
Play
Study Tips
Time Manegment
powered by

My Blog

Test Taking & Managing Anxiety

Test Taking and Managing Anxiety

A certain level of anxiety is helpful as it inspires one to take action and study. However, too much anxiety can lead to avoidance behavior as one may procrastinate, or it may cause one too freeze during test time. This can lead to going “blank” during the test—all of a sudden your forget everything, perhaps you lose your ability to focus, your heart starts beating faster, and you become more panicked and flustered. You may find that you run out of time or are unable to complete problems you have already studied.
 
So, how can you cope with test anxiety?
 
1.    Adequate preparation.    

  • Waiting till the last minute creates feelings of being overwhelmed as there is too much information to be learned in too little time.    

  • So, break studying down into small chunks and prepare ahead of time.

~~>Study a little bit every day. Sometimes getting started is the hardest part, so commit to 15 minutes a day. You may find that once you get started, you will go over the 15 minutes.

~~>Try to see the bigger picture. Often, titles and highlighted words can key you into the big picture. Make connections to previous readings or notes.

~~> Create 5-7 key words that represent the material you learned and be able to verbally elaborate on each word/concept.

  • Get a tutor. They can help ease the burden of studying if you are too overwhelmed.
 
2.    Be kind to yourself.

  • Practice self-care.

~~> Practice deep breathing. Individuals tend to breathe shallowly or even hold their breath when feeling anxious. Sometimes they are not even aware of it. Shallow breathing limits your oxygen intake and adds more stress to your body, creating a vicious cycle. Breathing exercises can break this cycle. Set 15 minutes to practice breathing. You may be surprised how energizing or relaxing this could be. If you dismiss this suggestion, just notice and get curious about why.

Exercise 1        
~~> 1. Sit up straight and allow your feet to touch the ground.
2. Place one hand on your diaphragm and the other on your chest.
3. Take in a deep breathe in through your nose and exhale slowly though your mouth.
4. Inhale and exhale on a count of 5 and overtime try to work your way up to a count of 8.
5. Your hand should move out as your inhale and the hand on your chest should stay relatively still.
6. If you lose your concentration, just come back to your breath.
7. Do this for 15 minutes.
8. Notice your experience. Notice if this helps you feel more relaxed or nervous. If you become more anxious, notice where your mind went. Notice why an exercise that was meant to relax was anxiety provoking. Did you have judgements? Was it too boring? Waste of time? Just notice and keep practicing. Try this in the now or tomorrow morning!

Exercise 2                
~~> 1. Cover your right nostril with your thumb and inhale through the left.
2. With your index finger cover your left nostril and exhale through your right.
3. Then switch sides.
4.Practice this for at least 5 minutes. Try this now!

  • The importance of good posture cannot be overstated. While sitting, we tend to slouch, which compresses the diaphragm and other organs, resulting in shallow breathing. Slouching also strains muscles in the neck and back. It is helpful to sit in a chair with good back support to avoid fatigue that leads to slouching.
  • Get enough sleep. If you don’t there is no amount of coffee that will compensate for your lack of sleep. Also, research shows that sleep helps to solidify learning and memory.
  • . Talk to yourself as you would talk to a 4 year old. For example, you may have a big test coming up.  You might say something to yourself like “Off course I’m feeling nervous and overwhelmed. I have a huge test and have had several assignments and I’m feeling really tired.” If you can’t talk to yourself in this way, get curious about why not…

 
* Stop, breathe, smile, and go slowly!
Yasi Shamtoub, M.A.
 
 
 

19 Comments to Test Taking & Managing Anxiety:

Comments RSS
cheap chanle replica on Saturday, March 15, 2014 2:46 AM
Most of these wristwatches produce an quality connected with history in addition to luxury in addition to and this packages these individuals as well as different wristwatches. Recently, Tissot wristwatches include accumulated astounding attractiveness owing it is touchscreen display screen element.
Reply to comment


fake omega on Tuesday, March 18, 2014 2:20 AM
"The focus is not on enriching activities, but just as a place to come in, inch said one former you are not selected, assessing the new mission of Greenhouse. "They [the street youth] can pretty much just have food and watch TV. inch
Reply to comment


Coach frankfurt on Monday, April 21, 2014 10:18 PM
http://www.italianofacile.org/blog/2014/01/06/Want-to-Make-Language-Learning-Easier-Rhymes-to-the-Rescue.aspx
Reply to comment


site on Thursday, August 28, 2014 9:27 PM
They can often serve as a brief backup set for issues that are being listened to, such as bags use modern options aid together medical not to mention just decorative
Reply to comment


adresy on Monday, March 23, 2015 2:02 AM
because of the superior quality content plus beauty better for the toddler This comes together to some extent on the convection part, in addition to in part in the operation regarding radiation
Reply to comment


Hannah Waters on Sunday, August 16, 2015 6:57 AM
Great job here. I truly enjoyed what an individual had in order to say. Keep going since the a person definitely bring a brand new voice to help the subject.
Reply to comment


Minh Atwill on Thursday, October 15, 2015 8:37 AM
own activities might need to?
Reply to comment


Mina Barberr on Tuesday, October 27, 2015 10:45 AM
you may want to read?
Reply to comment


Deon Dunegan on Tuesday, October 27, 2015 1:59 PM
Consider the looks for?
Reply to comment


Virgil Vandewege on Wednesday, October 28, 2015 6:49 AM
A few terms by means of roof tiles?
Reply to comment


Herlinda Cudworth on Friday, November 13, 2015 8:38 AM
interior finishing?
Reply to comment


Wallace Lestourgeon on Friday, November 13, 2015 9:03 AM
learning type and also interior design?
Reply to comment


Self Help anxiety book on Sunday, July 03, 2016 3:33 AM
A little anxiety is really helpful to success in own life. But when it will excess it would be a problem. To overcome anxiety try to read our Self Help anxiety book. Thanks!
Reply to comment


ieltscanadatest.com on Monday, January 09, 2017 10:41 PM
They are not by any means mindful of it. Shallow breathing limits your oxygen admission and adds more worry to your body, making an endless loop. Breathing activities can break this cycle.
Reply to comment


assignment geek on Tuesday, May 15, 2018 11:00 AM
Aww so cute and adorable.I liked this post.Although I am new at this site but I liked your good make up ideas in this post.Good job.
Reply to comment


Stephen on Thursday, August 16, 2018 4:16 AM
The blog is interesting and informative for me. Some people visited to here in the blog review is good. Thanks for sharing in the information. quality anti fatigue mats
Reply to comment


Jaime on Friday, August 17, 2018 3:52 AM
My first time to visit here in the blog. I am reading the all point of in the blog review is very good. Thanks for sharing in the information. buy online Rubber Flooring
Reply to comment


Charles K. Hart on Wednesday, August 29, 2018 10:16 PM
You have written a great article about managing anxiety.I have read all the tips found it very informative and good to read.It will definitely help me in fighting my anxiety. Buy scrimmage vests
Reply to comment


rubber flooring on Wednesday, September 05, 2018 3:52 AM
I would like to appreciate you for such type of nice and authentic info which is really interesting and nice stuff. Great post you have shared with us.
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint