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- Physical: headache, increased heart rate, muscle tension, upset stomach
- Psychological: fear, feeling overwhelmed, negative self-statements ("I can't do it", "What's wrong with me" or "I'll never get through it"), persistent worry, inability to focus/concentrate, going "blank" on questions
- Be sure to study adequately to increase probability that you will be able to recall the material; study in an environment without noise or interruptions
- Manage time wisely and study throughout the semester to avoid "cramming"; this will increase confidence
- Develop study habits that best meet your learning style needs; for example, if you are a visual learner, outline chapters and develop charts or graphs as study aids and if you are more auditory, see if it is possible to tape lectures to listen to when studying
- Take study breaks; for example, study one chapter then practice some relaxation techniques, get up and stretch or get a drink of water
- Deep breathing: take slow, deep breaths when you begin to feel fearful or overwhelmed
Focus on the present: to distract from unnecessary worry, describe your surroundings-what do you see? Hear?
- Progressive muscle relaxation: work from top to bottom of your body, tensing and releasing each muscle while closing your eyes and sitting in a relaxed position; combine with relaxing music
Visualization: Imagine yourself in a calm, safe, relaxing place, possibly a beach or other ideal vacation spot
- Use reinforcing self-statements: tell yourself "I can do this", "It's not as bad as I thought", "I am calm and relaxed", "I can control my fear"; use these statements with #1 and #3 above
- Avoid assumptions: do not assume others are doing better than you or that you will not complete the test in time-change these thoughts into positive reinforcing self-statements(i.e. "I am doing the best I can, just like everyone else in the class")
- Avoid using "never" or "always": saying "I always fail" will lead you to self-defeating behaviors and is not a realistic statement; say "I can pass this test" and remember times in your life when you have succeeded at a task
- Set measurable, attainable goals: if your average test grade is 50, work on increasing this by 10-20 points and do not expect to achieve an "A" grade immediately; talk with your instructor or advisor to determine what goals are appropriate for you
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