Test Anxiety
Combination of physical, psychological, and emotional reactions that interfere with one’s ability to perform well on tests
What is Test Anxiety?
Exaggerating the negative consequences of performing poorly on an exam, such as believing that failing one exam will lead to future personal failure
What is Catastrophizing?
Mental practice that involves intentionally bringing one’s attention to the sensations, thoughts, and emotions that are occurring in the here and now.
What is Mindfulness?
The fight-or-flight response leads to the physical symptoms (muscle tension, increased heart rate, increased BP) that are associated with test anxiety. The use of these techniques can help reduce the severity of these symptoms.
What are Relaxation Techniques?
Smoking, drinking, and doing drugs are considered healthy ways of coping with test anxiety.
What is False?
True or False: High levels of anxiety lead to better performance outcomes
What is False?
Viewing performance on an exam in black-and-white terms, where anything less than 100% is seen as a complete failure
What is All-or-Nothing Thinking?
Technique that involves challenging and reframing negative thoughts and beliefs.
What is Cognitive Restructuring?
The use of calming mental imagery to promote relaxation and improve focus.
What is Guided Imagery?
Prayer, journaling, playing board games, and physical exercise are some examples of these types of skills that help individuals manage stress.
What are Coping Skills?
Increased heart rate, excessive sweating, shortness of breath, and feeling faint
What are the physical effects of test anxiety?
Focusing solely on mistakes or perceived shortcomings in academic performance, while ignoring any positive academic achievements
What is Mental Filtering?
This technique involves asking probing questions to help challenge and modify maladaptive thoughts.
What is Socratic Questioning?
Technique that helps reduce anxiety by slowing heart rate, lowering blood pressure, and triggering feelings of relaxation.
What is Deep Breathing?
Studying for long periods of time, staying up late, and drinking large amounts of caffeine are effective study habits.
What is False?
Negative thoughts, feelings of stress, helplessness, and fear
What are emotional symptoms of test anxiety?
Using overly self-critical labels to describe oneself based on the performance of a test
What is Labeling?
The use of affirmations, encouragement, and optimistic thoughts to help promote a supportive inner dialogue.
What is Positive Self-Talk?
Technique that involves slowly tensing and relaxing muscles one-by-one.
What is Progressive Muscle Relaxation?
This intervention focuses on helping individuals improve study habits and learn test taking strategies.
What is Behavioral Skills Training?
Difficulty concentrating, procrastinating, comparing yourself to others
What are the behavioral symptoms of test anxiety?
Drawing broad conclusions about one's abilities or level of intelligence based on the outcome of a single exam, such as believing one poor grade defines one's academic potential
What is Overgeneralizing?
Process of breaking down exaggerated thoughts to develop a more realistic perspective.
What is Decatastrophizing?
The use of this technique has been shown to improve self-awareness, reduce rumination, and increase emotion regulation. It involves focusing on the breath while bringing nonjudgemental awareness to the thoughts, sensations, and feelings that are occurring in the here-and-now.
What is Mindful Meditation?
Completing practice exams in test-like environments can help reduce anxiety during actual exams. This would be an example of this type of therapy.
What is Exposure Therapy?