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#StressLessKCC

Options to help students stress less during the semester and exam week.

Preparation To Reducing Test Anxiety

1.   Be prepared!

      Learn your material thoroughly.

2.  Choose a comfortable location for taking the test.

     Good lighting and minimal distractions are key.

3.  Allow yourself plenty of time.

4.  Get a good night’s sleep. 

5.  Eat something before the test.

     Fresh fruit and vegetables reduce stress.

     Avoid fried foods, chocolate, carbonated soft drinks, snack foods (chips), red meat, and sugar.

6. Avoid thinking you need to cram just before the test.

During the Test

  • Read the directions carefully.
  • Change positions to help you relax.
  • If you go blank, skip the question and go on.
  • Do not panic when students start handing in their papers. There’s no reward for finishing first.

5 Ways To Overcome Your Fears

1. Face Your Fears - What exactly are you worried about? Write down your fears, put a name to them, and they will suddenly become less powerful. “Write your worries in the sand and watch how long they stay there.” (Wayne Dyer)

2. Trust Your Intuition - Trust the little voice in your head that tells you to do or not do something. Listen to it, obey it, and start giving yourself more credit for how smart you are.

3. Walk It Out - Walking is one of the best stress relievers you can practice.  Do not think or plan or worry, just walk. Take a walk before the test. You will feel better.

4. Eat Brain Food - Your brain needs Omega-3 (found in most fish) to function at its best. Eating eggs can enhance your memory and minimize fatigue.

5. Realize that People Are Not Staring - People really are not as focused on your clothes or overall looks as you think. People are too concerned with themselves to notice other people which is a good thing - one less worry!

Relaxation Texhniques

Deep Breathing

  1. Sit straight up in your chair in a good posture position.
  2. Slowly inhale through your nose.
  3. As you inhale, first fill the lower section of your lungs. Then work your way up to the upper part of your lungs.
  4. Hold your breath for a few seconds.
  5. Exhale slowly through your mouth.
  6. Wait a few seconds and repeat the cycle.

 The Palming Method

  1. Close and cover your eyes using the center of the palms of your hands.
  2. Prevent your hands from touching your eyes by resting the lower parts of your palms on your cheekbones and placing your fingers on your forehead. Your eyeballs must not be touched, rubbed, or handled in any way.
  3. Think of some real or imaginary relaxing scene. Mentally visualize this scene. Picture the scene as if you were actually there.
  4. Visualize this relaxing scene for one to two minutes.

Tensing & Differential Relaxation Method

  1. Put your feet flat on the floor.
  2. With your hands, grab underneath the chair.
  3. Push down with your feet and pull up on your chair at the same time for about five seconds.
  4. Relax for five to ten seconds.
  5. Repeat the procedure two or three times.
  6. Relax all your muscles except the ones that are actually used to take the test.

Multiple-Choice Test Taking Tips

  • Read the whole question before you look at the answer.
  • Come up with the answer in your head before looking at the possible answers. This way the choices given will not throw you off or trick you.
  • Read all the choices before choosing your answer.
  • Eliminate answers you know are not right.
  • If there is no guessing penalty, always take an educated guess and select an answer.
  • Do not keep changing your answer. Often, your first choice is the right one.
  • A positive choice is more likely to be true than a negative one.
  • Often, the correct answer is the choice with the most information.
  • If you see at least two correct statements, in a question with an “All of the above” choice, then “All of the above” is probably the answer.

True-False Test Tips

  • Often, there are more true answers than false.
  • If a statement/question uses words like “never, always, and every”, the answer is often false.