{"id":93,"date":"2014-08-25T03:19:34","date_gmt":"2014-08-25T03:19:34","guid":{"rendered":"https:\/\/courses.candelalearning.com\/collegesuccess1x1\/?post_type=chapter&#038;p=93"},"modified":"2015-06-19T02:10:12","modified_gmt":"2015-06-19T02:10:12","slug":"6-1-test-anxiety-and-how-to-control-it","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/chapter\/6-1-test-anxiety-and-how-to-control-it\/","title":{"raw":"Test Anxiety and How to Control It","rendered":"Test Anxiety and How to Control It"},"content":{"raw":"<div class=\"im_section\">\r\n<div id=\"lochhaas-ch06_s01_n01\" class=\"im_learning_objectives im_editable im_block\">\r\n<h3 class=\"im_title\"><\/h3>\r\n<\/div>\r\n<div class=\"bcc-box bcc-highlight\">\r\n<h3>LEARNING OBJECTIVES<\/h3>\r\nBy the end of this section, you will be able to:\r\n<ul>\r\n\t<li>Learn what test anxiety really is.<\/li>\r\n\t<li>Gain strategies for controlling anxiety.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div class=\"im_section\">\r\n<h2><\/h2>\r\n<\/div>\r\n<em><strong>Take the true-or-false quiz below (circle T for true or F for false). There are no wrong answers.<\/strong><\/em>\r\n<div id=\"lochhaas-ch06_s01_n05\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Activity: Testing Your Test Anxiety<\/h3>\r\n<div id=\"lochhaas-ch06_s01_t01\" class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<tbody>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>I have a hard time starting to study for a test.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>When studying for an exam, I feel desperate or lost.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>When studying for an exam, I often feel bored and tired.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>I don\u2019t sleep well the night before an exam.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>My appetite changes the day of the exam. (I\u2019m not hungry and skip meals or I overeat\u2014especially high-sugar items like candy or ice cream.)<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>When taking an exam, I am often confused or suffer mental blocks.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>When taking an exam, I feel panicky and my palms get sweaty.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>I\u2019m usually in a bad mood after taking an exam.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>I usually score lower on exams than on papers, assignments, and projects.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>T<\/td>\r\n<td>F<\/td>\r\n<td>After an exam, I can remember things I couldn\u2019t recall during the exam.<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<\/div>\r\nIf you answered true to any of the statements in the table above, you have suffered some of the symptoms of test anxiety. Most of us have experienced this. It is normal to feel stress before an exam, and in fact, that may be a good thing. Stress motivates you to study and review, <a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron.jpg\"><img class=\"alignleft  wp-image-675\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron-300x225.jpg\" alt=\"Person filling in Scantron test form\" width=\"216\" height=\"163\" \/><\/a>generates adrenaline to help sharpen your reflexes and focus while taking the exam, and may even help you remember some of the material you need. But suffering too many stress symptoms or suffering any of them severely will impede your ability to show what you have learned. <span class=\"im_margin_term\"><span class=\"im_glossterm\">Test anxiety<\/span><\/span> is a psychological condition in which a person feels distress before, during, or after a test or exam to the point where stress causes poor performance. Anxiety during a test interferes with your ability to recall knowledge from memory as well as your ability to use higher-level thinking skills effectively. To learn more about critical thinking and study skills, see Chapter 3 \"Thinking about Thought\" and Chapter 4 \"Listening, Taking Notes, and Remembering\", respectively.\r\n\r\nThere are steps you should take if you find that stress is getting in your way:\r\n<ul id=\"lochhaas-ch06_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li><strong class=\"im_emphasis im_bold\">Be prepared.<\/strong> A primary cause of test anxiety is not knowing the material. If you take good class and reading notes and review them regularly, this stressor should be greatly reduced if not eliminated. You should be confident going into your exam (but not overconfident).<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Bounce bad vibes.<\/strong> Your own negative thoughts\u2014\u201cI\u2019ll never pass this exam\u201d or \u201cI can\u2019t figure this out, I must be really stupid!\u201d\u2014may move you into spiraling stress cycle that in itself causes enough anxiety to block your best efforts. When you feel you are brewing a storm of negative thoughts, stop what you are doing and clear your mind. Allow yourself to daydream a little; visualize yourself in pleasant surroundings with good friends. Don\u2019t go back to work until you feel the tension release. Sometimes it helps to take a deep breath and shout \u201cSTOP!\u201d and then proceed with clearing your mind. Once your mind is clear, repeat a reasonable affirmation to yourself\u2014\u201cI know this stuff\u201d\u2014before continuing your work.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Visualize success.<\/strong> Picture what it will feel like to get that A. Translate that vision into specific, reasonable goals and work toward each individual goal. Take one step at a time and reward yourself for each goal you complete.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">It\u2019s all about you!<\/strong> Don\u2019t waste your time comparing yourself to other students in the class, especially during the exam. Keep focused on your own work and your own plan. Exams are not a race, so it doesn\u2019t matter who turns in their paper first. Certainly you have no idea how they did on their exam, so a thought like \u201cKristen is already done, she must have aced it, I wish I had her skills\u201d is counterproductive and will only cause additional anxiety.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Have a plan and follow it.<\/strong> As soon as you know that an exam is coming, you can develop a plan for studying. As soon as you get your exam paper, you should develop a plan for the exam itself. We\u2019ll discuss this more later in this chapter. Don\u2019t wait to cram for an exam at the last minute; the pressure you put on yourself and the late night will cause more anxiety, and you won\u2019t learn or retain much.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Make sure you eat well and get a good night\u2019s sleep before the exam.<\/strong> Hunger, poor eating habits, energy drinks, and lack of sleep all contribute to test anxiety.<\/li>\r\n\t<li><strong class=\"im_emphasis im_bold\">Chill!<\/strong> You perform best when you are relaxed, so learn some relaxation exercises you can use during an exam. Before you begin your work, take a moment to listen to your body. Which muscles are tense? Move them slowly to relax them. Tense them and relax them. Exhale, then continue to exhale for a few more seconds until you feel that your lungs are empty. Inhale slowly through your nose and feel your rib cage expand as you do. This will help oxygenate your blood and reenergize your mind. Chapter 10 \"Taking Control of Your Health\" has more tips for dealing with stress.<\/li>\r\n<\/ul>\r\n<div id=\"lochhaas-ch06_s01_n02\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Exercise: Talking Back to Boogie Talk<\/h3>\r\nYou\u2019ve learned how negative thoughts contribute to test anxiety and keep you from doing as well as you can. Take some time to disarm your most frequent offenders. From the following list, select three negative thoughts that you have experienced (or write your own). Then fill in the second and third columns for each statement, as shown in the example.\r\n<ul id=\"lochhaas-ch06_s01_l03\" class=\"im_itemizedlist\">\r\n\t<li><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles.jpg\"><img class=\"alignright  wp-image-676\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-300x225.jpg\" alt=\"Empty speech bubbles cut out of decorative paper\" width=\"247\" height=\"186\" \/><\/a>I don\u2019t know anything.\u2026What\u2019s the matter with me?<\/li>\r\n\t<li>If I fail this test, I\u2019ll flunk the course.<\/li>\r\n\t<li>I should have studied more.\u2026I\u2019ll never make it through.<\/li>\r\n\t<li>I just can\u2019t think.\u2026Why did I ever take this course?<\/li>\r\n\t<li>I know everyone\u2019s doing better than I am.<\/li>\r\n\t<li>If I fail this test, my dad (or husband\/wife, boyfriend\/girlfriend, teacher) will be mad. I don\u2019t know how I can face them again.<\/li>\r\n\t<li>I\u2019m going to be the last one done again.\u2026I must really be stupid.<\/li>\r\n\t<li>I\u2019m getting really tense again; my hands are shaking.\u2026I can\u2019t even hold the pen.<\/li>\r\n\t<li>I can\u2019t remember a thing.\u2026This always happens to me.\u2026I never do well on anything.<\/li>\r\n<\/ul>\r\n<div class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\r\n<th>My boogie statement<\/th>\r\n<th>How rational is this thought? Do you have any evidence that it is true?<\/th>\r\n<th>Reasonable reinforcing or affirmation statements you can use to replace it.<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td><strong class=\"im_emphasis im_bold\">Example:<\/strong> I\u2019m drawing a blank.\u2026I\u2019ll never get the answer\u2026I must really be stupid.<\/td>\r\n<td>I\u2019ve missed questions on things that I studied and knew before.<\/td>\r\n<td>I studied this and know it. I\u2019ll visualize where it\u2019s written in my notes to help me trigger my memory.<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n<\/div>\r\n<div id=\"lochhaas-ch06_s01_n03\" class=\"im_key_takeaways im_editable im_block\">\r\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\r\n<div class=\"entry-content\">\r\n<div class=\"im_section\">\r\n<div class=\"im_section\">\r\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\r\n<div class=\"bcc-box bcc-success\">\r\n<h3>KEY TAKEAWAYs<\/h3>\r\n<section>\r\n<div data-type=\"note\">\r\n<ul>\r\n\t<li>Some stress before a test or exam is common and beneficial.<\/li>\r\n\t<li>Test anxiety is stress that gets in the way of performing effectively.<\/li>\r\n\t<li>The most common causes of test anxiety are lack of preparation and negative attitudes.<\/li>\r\n\t<li>The key to combating test anxiety is to try to reduce stressors to a manageable level rather than try to eliminate them totally.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/section><\/div>\r\n<h3 class=\"im_title\"><\/h3>\r\n<div class=\"bcc-box bcc-info\">\r\n<h3>Checkpoint EXERCISES<\/h3>\r\n<ol>\r\n\t<li>List three things you should do before a test or exam to combat test anxiety.<\/li>\r\n\t<li>List three things you can do during an exam to reduce stress.<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"post-citations sidebar\"><\/div>\r\n<\/div>\r\n<\/div>","rendered":"<div class=\"im_section\">\n<div id=\"lochhaas-ch06_s01_n01\" class=\"im_learning_objectives im_editable im_block\">\n<h3 class=\"im_title\"><\/h3>\n<\/div>\n<div class=\"bcc-box bcc-highlight\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>Learn what test anxiety really is.<\/li>\n<li>Gain strategies for controlling anxiety.<\/li>\n<\/ul>\n<\/div>\n<div class=\"im_section\">\n<h2><\/h2>\n<\/div>\n<p><em><strong>Take the true-or-false quiz below (circle T for true or F for false). There are no wrong answers.<\/strong><\/em><\/p>\n<div id=\"lochhaas-ch06_s01_n05\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Activity: Testing Your Test Anxiety<\/h3>\n<div id=\"lochhaas-ch06_s01_t01\" class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<tbody>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>I have a hard time starting to study for a test.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>When studying for an exam, I feel desperate or lost.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>When studying for an exam, I often feel bored and tired.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>I don\u2019t sleep well the night before an exam.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>My appetite changes the day of the exam. (I\u2019m not hungry and skip meals or I overeat\u2014especially high-sugar items like candy or ice cream.)<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>When taking an exam, I am often confused or suffer mental blocks.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>When taking an exam, I feel panicky and my palms get sweaty.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>I\u2019m usually in a bad mood after taking an exam.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>I usually score lower on exams than on papers, assignments, and projects.<\/td>\n<\/tr>\n<tr>\n<td>T<\/td>\n<td>F<\/td>\n<td>After an exam, I can remember things I couldn\u2019t recall during the exam.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p>If you answered true to any of the statements in the table above, you have suffered some of the symptoms of test anxiety. Most of us have experienced this. It is normal to feel stress before an exam, and in fact, that may be a good thing. Stress motivates you to study and review, <a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-675\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron-300x225.jpg\" alt=\"Person filling in Scantron test form\" width=\"216\" height=\"163\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron-300x225.jpg 300w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron-65x48.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron-350x262.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/scantron.jpg 640w\" sizes=\"auto, (max-width: 216px) 100vw, 216px\" \/><\/a>generates adrenaline to help sharpen your reflexes and focus while taking the exam, and may even help you remember some of the material you need. But suffering too many stress symptoms or suffering any of them severely will impede your ability to show what you have learned. <span class=\"im_margin_term\"><span class=\"im_glossterm\">Test anxiety<\/span><\/span> is a psychological condition in which a person feels distress before, during, or after a test or exam to the point where stress causes poor performance. Anxiety during a test interferes with your ability to recall knowledge from memory as well as your ability to use higher-level thinking skills effectively. To learn more about critical thinking and study skills, see Chapter 3 &#8220;Thinking about Thought&#8221; and Chapter 4 &#8220;Listening, Taking Notes, and Remembering&#8221;, respectively.<\/p>\n<p>There are steps you should take if you find that stress is getting in your way:<\/p>\n<ul id=\"lochhaas-ch06_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\n<li><strong class=\"im_emphasis im_bold\">Be prepared.<\/strong> A primary cause of test anxiety is not knowing the material. If you take good class and reading notes and review them regularly, this stressor should be greatly reduced if not eliminated. You should be confident going into your exam (but not overconfident).<\/li>\n<li><strong class=\"im_emphasis im_bold\">Bounce bad vibes.<\/strong> Your own negative thoughts\u2014\u201cI\u2019ll never pass this exam\u201d or \u201cI can\u2019t figure this out, I must be really stupid!\u201d\u2014may move you into spiraling stress cycle that in itself causes enough anxiety to block your best efforts. When you feel you are brewing a storm of negative thoughts, stop what you are doing and clear your mind. Allow yourself to daydream a little; visualize yourself in pleasant surroundings with good friends. Don\u2019t go back to work until you feel the tension release. Sometimes it helps to take a deep breath and shout \u201cSTOP!\u201d and then proceed with clearing your mind. Once your mind is clear, repeat a reasonable affirmation to yourself\u2014\u201cI know this stuff\u201d\u2014before continuing your work.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Visualize success.<\/strong> Picture what it will feel like to get that A. Translate that vision into specific, reasonable goals and work toward each individual goal. Take one step at a time and reward yourself for each goal you complete.<\/li>\n<li><strong class=\"im_emphasis im_bold\">It\u2019s all about you!<\/strong> Don\u2019t waste your time comparing yourself to other students in the class, especially during the exam. Keep focused on your own work and your own plan. Exams are not a race, so it doesn\u2019t matter who turns in their paper first. Certainly you have no idea how they did on their exam, so a thought like \u201cKristen is already done, she must have aced it, I wish I had her skills\u201d is counterproductive and will only cause additional anxiety.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Have a plan and follow it.<\/strong> As soon as you know that an exam is coming, you can develop a plan for studying. As soon as you get your exam paper, you should develop a plan for the exam itself. We\u2019ll discuss this more later in this chapter. Don\u2019t wait to cram for an exam at the last minute; the pressure you put on yourself and the late night will cause more anxiety, and you won\u2019t learn or retain much.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Make sure you eat well and get a good night\u2019s sleep before the exam.<\/strong> Hunger, poor eating habits, energy drinks, and lack of sleep all contribute to test anxiety.<\/li>\n<li><strong class=\"im_emphasis im_bold\">Chill!<\/strong> You perform best when you are relaxed, so learn some relaxation exercises you can use during an exam. Before you begin your work, take a moment to listen to your body. Which muscles are tense? Move them slowly to relax them. Tense them and relax them. Exhale, then continue to exhale for a few more seconds until you feel that your lungs are empty. Inhale slowly through your nose and feel your rib cage expand as you do. This will help oxygenate your blood and reenergize your mind. Chapter 10 &#8220;Taking Control of Your Health&#8221; has more tips for dealing with stress.<\/li>\n<\/ul>\n<div id=\"lochhaas-ch06_s01_n02\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Exercise: Talking Back to Boogie Talk<\/h3>\n<p>You\u2019ve learned how negative thoughts contribute to test anxiety and keep you from doing as well as you can. Take some time to disarm your most frequent offenders. From the following list, select three negative thoughts that you have experienced (or write your own). Then fill in the second and third columns for each statement, as shown in the example.<\/p>\n<ul id=\"lochhaas-ch06_s01_l03\" class=\"im_itemizedlist\">\n<li><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright  wp-image-676\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-300x225.jpg\" alt=\"Empty speech bubbles cut out of decorative paper\" width=\"247\" height=\"186\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-300x225.jpg 300w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-65x48.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-225x168.jpg 225w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles-350x262.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/speech-bubbles.jpg 640w\" sizes=\"auto, (max-width: 247px) 100vw, 247px\" \/><\/a>I don\u2019t know anything.\u2026What\u2019s the matter with me?<\/li>\n<li>If I fail this test, I\u2019ll flunk the course.<\/li>\n<li>I should have studied more.\u2026I\u2019ll never make it through.<\/li>\n<li>I just can\u2019t think.\u2026Why did I ever take this course?<\/li>\n<li>I know everyone\u2019s doing better than I am.<\/li>\n<li>If I fail this test, my dad (or husband\/wife, boyfriend\/girlfriend, teacher) will be mad. I don\u2019t know how I can face them again.<\/li>\n<li>I\u2019m going to be the last one done again.\u2026I must really be stupid.<\/li>\n<li>I\u2019m getting really tense again; my hands are shaking.\u2026I can\u2019t even hold the pen.<\/li>\n<li>I can\u2019t remember a thing.\u2026This always happens to me.\u2026I never do well on anything.<\/li>\n<\/ul>\n<div class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th>My boogie statement<\/th>\n<th>How rational is this thought? Do you have any evidence that it is true?<\/th>\n<th>Reasonable reinforcing or affirmation statements you can use to replace it.<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong class=\"im_emphasis im_bold\">Example:<\/strong> I\u2019m drawing a blank.\u2026I\u2019ll never get the answer\u2026I must really be stupid.<\/td>\n<td>I\u2019ve missed questions on things that I studied and knew before.<\/td>\n<td>I studied this and know it. I\u2019ll visualize where it\u2019s written in my notes to help me trigger my memory.<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<div id=\"lochhaas-ch06_s01_n03\" class=\"im_key_takeaways im_editable im_block\">\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\n<div class=\"entry-content\">\n<div class=\"im_section\">\n<div class=\"im_section\">\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\n<div class=\"bcc-box bcc-success\">\n<h3>KEY TAKEAWAYs<\/h3>\n<section>\n<div data-type=\"note\">\n<ul>\n<li>Some stress before a test or exam is common and beneficial.<\/li>\n<li>Test anxiety is stress that gets in the way of performing effectively.<\/li>\n<li>The most common causes of test anxiety are lack of preparation and negative attitudes.<\/li>\n<li>The key to combating test anxiety is to try to reduce stressors to a manageable level rather than try to eliminate them totally.<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div>\n<h3 class=\"im_title\"><\/h3>\n<div class=\"bcc-box bcc-info\">\n<h3>Checkpoint EXERCISES<\/h3>\n<ol>\n<li>List three things you should do before a test or exam to combat test anxiety.<\/li>\n<li>List three things you can do during an exam to reduce stress.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"post-citations sidebar\"><\/div>\n<\/div>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-93\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Success in College. <strong>Authored by<\/strong>: anonymous. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/2012books.lardbucket.org\/\">http:\/\/2012books.lardbucket.org\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of Scantron test. <strong>Authored by<\/strong>: biologycorner. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/8cNHkb\">https:\/\/flic.kr\/p\/8cNHkb<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><li>Image of speech bubbles. <strong>Authored by<\/strong>: Marc Wathieu. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":9,"menu_order":4,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"Success in College\",\"author\":\"anonymous\",\"organization\":\"\",\"url\":\"http:\/\/2012books.lardbucket.org\/\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of Scantron test\",\"author\":\"biologycorner\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/8cNHkb\",\"project\":\"\",\"license\":\"cc-by-nc\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of speech bubbles\",\"author\":\"Marc Wathieu\",\"organization\":\"\",\"url\":\"\",\"project\":\"\",\"license\":\"cc-by-nc\",\"license_terms\":\"\"}]","CANDELA_OUTCOMES_GUID":"","pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-93","chapter","type-chapter","status-publish","hentry"],"part":914,"_links":{"self":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/93","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/users\/9"}],"version-history":[{"count":6,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/93\/revisions"}],"predecessor-version":[{"id":677,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/93\/revisions\/677"}],"part":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/parts\/914"}],"metadata":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapters\/93\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/media?parent=93"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/pressbooks\/v2\/chapter-type?post=93"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/contributor?post=93"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-json\/wp\/v2\/license?post=93"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}