less stressin’ from physics testin’ presented by chareane wimbley- gouveia learning center...

Less Stressin’ from Physics Testin’

Presented by Chareane Wimbley-Gouveia

Learning Center Coordinator

wimblec@linnbenton.edu

Welcome & Overview What are important ideas that you’d like to

explore during our time together?

Seminar GoalsAt the end of the seminar, you should be able to

answer these questions: What is Test Anxiety? What Causes Test Anxiety? How Can Students Overcome it? Where can I find help to relax? (How do I prepare for my tests?)

Test anxiety is a learned response to stress that involves… Physical responses

Tension, Headache Upset stomach,

nausea Perspiration, Rapid heartbeat

Emotional responses Nervousness Mental blocking Worry Overwhelm, Paralysis

2. Test anxiety

3. Can’t study

effectively

6. Interference

with test performance

4. Under- or un-

prepared for exam

5. More test anxiety

1. Test failure

Test-Anxiety Cycle

Van Blerkom, D. L. & Mulcahy-Ernt, P. I. (2005)College Reading and Study Strategies, p.257

High levels of test anxiety interfere with your ability to

Prepare for,

Think about

or

Take an exam.

Common Test Anxiety Triggers Insufficient preparation Poor test-taking skills Past Experiences Fear of Failure

Stop “pulling the trigger”Take control on three levels: Cognitive control

Prepare strategically with active study techniques

Emotional Control Systematic Desensitization

Physical Control Get exercise to release fight/flight hormones Practice self-relaxation Massage

1. Cognitive Control Prepare Well: Overlearn the Material Practice good time management

Space out your studying Avoid procrastination Eliminate cramming

Use active study techniques Review regularly, test yourself

Replace negative self-talk with positive

Cognitive Control, continued When you get your test, do a “mind dump” of

material you think Answer the questions you know first

Test anxiety symptoms usually subside after 10 – 15 minutes

Confront irrational beliefs and self-talk

2. Emotional Control: The Power of Positive Self-TalkPreparation plus

the power of positive self-talk positions us to achieve our goals in the face of all sorts of obstacles,

… including the ones we create ourselves!

What’s this a picture of?

3. Physical Control Get exercise everyday

Clear out the stress hormones!

Do something you enjoy everyday Practice relaxation techniques regularly Avoid cramming the night before tests Get enough rest and proper nutrition Set up a calm study environment

Prepare strategically Use active study techniques before and during

your test Know what will be on the test Overlearn the material- study smarter, not harder Active study techniques help you embed and retrieve

knowledge in your long term memory

Learn and Master the Material

Now, what are you trying to learn? “A feel for the physical reality behind the

equations will help you remember them better than just trying to memorize a list.”

http://apphysicsb.homestead.com/prep.html

“You must study regularly. In a physics course, many topics are based on preceding ones.  Students who study regularly have the added advantage of being able to reinforce and enlarge on what they already know while tackling something new.”

http://apphysicsb.homestead.com/prep.html

Become Test Savvy Predict test questions Predict the thinking level required by the

problems you must solve Analyze past errors you’ve made Deal with any math weaknesses that slow you

down. Rehearse Study with partners

Levels of questions Knowledge (Remembering) Comprehension (Understanding) Application (Using information) Analysis (Seeing relationships) Synthesis (Putting concepts together) Evaluating (Judging, comparing) Creating

Application Level Questions Requires you to apply the information learned to

a new situation Examples: math word problems, further analysis

questions in McWhorter

Analysis Level Questions Require you see relationships to break down a

complex concept into its component parts

Ex: Describe how each step of the SQ4R reading-study system helps you learn and remember.

Synthesis Level Questions Require you to bring separate or related ideas

together to form a larger concept, pattern or idea.

Describe several study skill strategies that students with your learning style can use to prepare for a major exam

Strategies to stop making careless mistakes Slow down your reading and answering process Activate your auditory channel by whispering the

directions and questions to yourself Underline or circle key words in the directions Ask yourself, did this question make sense?

Strategies to increase concentration Interact with the test: circle direction words,

underline key words in directions Use self-talk and force yourself to keep your

eyes on the test. Affirm:

“I can do this. My eyes and my mind stay focused. I can figure this out.”

Strategies to Use if Your Eyes Jump or You Can’t Focus Use a blank piece of paper or fold the test up so

you block off what you can see Use your pencil to point to each word

Advantages of the Five Day Study Plan

1. Organizes your materials for test preparation in manageable chunks

2. Promotes distributed practice, active learning and elaborative rehearsal

3. Provides self-testing to monitor your learning

4. Reduces procrastination, cramming and test anxiety

Step one: Be specific and realistic Ask: what do I need to review? Make a list of all the topics you need to review List the chapters, class lecture notes, homework

assignments, lab reports, group projects, quizzes, and other materials covered in class

Step one, continued: Set up a Final Exam Calendar

Create a reminder sheet listing all your exams on one sheet – note room, time changes

My final schedule:Math Mon. Dec. 8 10:00-11:50

CG 111 Tues. Dec. 9th 2:30 -4:20

Biology Wed. Dec. 10th 10:00-11:50

Step Two: Set target dates and times Set specific times for organized review

sessions. Ask: what days and times can I study? Mark these times on your weekly calendar

Mon Wed Fri Sat Sun8 – 9 am

3 – 4 pm

8 – 9 am

3 – 4 pm

8 – 9 am

3 – 4 pm

1 – 2 pm

5 - 7 pm

1 – 3 pm

6 – 8 pm

Ideas to consider Relate your review to past performance

How well did you do on quizzes on the old material? High grades – focus on new material more Lower grades – focus on old material more to allow

more repetition

Step 2: Use the Five Day Study Plan Space out your study to aid recall and retention

Take a 10 minute break after each hour

Break the material into themes or chunks ex: 16 chapters, review 1 – 3 chapters each study

session; or Key theories, complex events (p. 377)

Step Three:Set up a process Group the items on your study list into four

logical categories or themes You will review one category on each of the first four days

Create a plan for reviewing the material For each day, identify the times you’ll study and the specific

tasks you plan to do during that time. Ex: First review chapter summary, then concept cards & then

class notes

Step four: Plan your reward Choose to do an activity you enjoy, and then do

it!

Practice Relaxing! Find a copyright free relaxation recording at

http://www.hws.edu/studentlife/counseling_relax.aspx

http://www.hws.edu/studentlife/counseling_relax.aspx

Helpful Websites…vetted by Greg! http://apphysicsb.homestead.com/prep.html Free relaxation site/ 8 minutes

http://www.hws.edu/studentlife/counseling_relax.aspx

S.U.C.C.E.S.S. During tests

S - Stay focused on the test

U – Use breathing exercises to self-calm

C – Come to the test on time

C – Create a plan for answering questions

E - Execute your plan

S- Stay Active—if you go blank, move on!

S-- Stop negative self-talk with positive affirmations!

Adapted from: University of Texas Learning Center, University of Texas, Austin, 2005