eNEWSLETTER
July 2003
Our Mission Statement:
"Providing a range of innovative professional services, empowering our clients to positively address issues affecting their lives."
Welcome to Clayfield Counselling Services July eNewsletter!
Exam Anxiety
Most readers would have seen John Irvine's Brisbane News article "testing times", where he illustrates Natalie's (a year 12 student in her final semester) inability to perform in exams. Clayfield Counselling Services thought that this month's newsletter should cover exam anxiety. With some explanation as to how and why students suffer from exam anxiety and offer suggestions, which may help to overcome this form of anxiety. Especially at this time of year when students are feeling so overwhelmed.
After researching the Internet, we came across some interesting material relating to test anxiety. Some of the universities had information on stress and anxiety reduction. Here are a couple that we found helpful.
What is test anxiety and what are its symptoms?
Test anxiety effects thinking, this is why so many students go "blank" or have racing thoughts and are unable to focus. Most students who suffer from test anxiety will suffer physical symptoms i.e. headaches, nausea, too hot or too cold etc. Others will suffer emotional side effects such as wanting to cry or laugh too much, extreme anger or helplessness.
What causes Test Anxiety?
Researchers into the area of test anxiety and its possible causes have developed theories of explanation as to why students suffer such anxiety and where it stems from. There are two sources, which have been identified as catalyst for test anxiety (Host, Timothy R. and Mealey, Donna L. "Coping with Test Anxiety" College Teaching, Vol. 40, 1992).
- Poor organisation in preparation or inadequate study skills
Therefore students are unable to process and recall information effectively, due to lack of preparation, and poor study skills. Many students believe they study effectively, however are not and therefore develop a fear for taking tests (Host and Mealey 1992). - Habitual, irrelevant, negative thoughts
Negative thoughts distract from the task and focus on fears and inadequacies. This relates to inadequate study skills as students develop a sense of helplessness. Or have adequate study strategies, which are not utilised effectively; therefore leaving the student distracted. Finally a student who feels that their study strategies used are effective, will not understand poor performance in exams.
How can you control exam anxiety?
Students who suffer from test anxiety can utilise several techniques to reduce exam anxiety and stress. Following are some suggested methods to reduce stress and anxiety. The suggestions cover both preparations for examination as well techniques to use when in the exam and feeling anxious. What may work for one student may not be as effective for another, students need to find a comfortable medium which they can study and relax.
- STUDY! Don't Cram! Many students suffering exam anxiety have not completed the necessary amount of study to suffice a panic free examination
- Get enough; sleep, exercise and personal "down time" and maintain a healthy balanced diet, with some form of social interaction as a reward for study
- Be prepared; have the correct equipment, know where the exam is being held
- Have a good nights sleep! Set alarm if an early morning exam
- Arrive on time, do not arrive too early and do not be running late
- Think positively! Students should go into the exam saying "I studied hard, I am not worried, I know the answers, I will be fine"
- BREATHE! A useful and effective stress reduction technique
- Read the questions carefully! If the exam is harder than anticipated, the student is likely to panic causing anxiety and the student to go "blank". Focus by jotting down as much information related to the topic, therefore this will help to trigger the student's memory.
- Can't answer the question? If the student is stuck, move on to the other questions and return to the previous question when confidence is restore.
- Reward! After the exam treat yourself to a break, coffee with friends, movie or even giant chocolate sundae
Interesting websites
- http://ub-counseling.buffalo.edu/stresstestanxiety.shtml
- http://www.howtostudy.org/overview.htm
- http://www.ed.gov/pubs/parents/Succeed/part9.html
Need a qualified professional counsellor?
Office hours are from 9am to 5pm Monday to Friday. After hours and Saturday appointments are available on request.
Until next time then...
"If you can solve your problem, then what is the need of worrying? If you cannot solve it, then what is the use of worrying?" - Shantideva
The editorial team at Clayfield Counselling Services