Page 7 - 2019 March BPS news

Helping Students Manage Test Anxiety
By: Cara C. Flickinger, Ed.S., NCSP, School Psychologist, BPS
Testing season is upon us. The Florida Standards Assess- ments (FSA) are right around the corner, followed by end of course exams, and other tests such as SAT and ACT. No matter what grade your child is in, this is a perfect time to discuss ways to manage test anxiety.
Test anxiety can lead to physical, emotional, and cognitive symptoms that can negatively impact a student’s perfor- mance and, more importantly, their emotional well-being. Learning and practicing strategies like the ones listed be- low can help students feel a greater sense of control over their anxiety, build greater confidence, and increase the probability of successful performance.
• Spend an adequate amount of time studying and preparing for tests.
• Practice test-taking strategies (e.g., reading the direc- tions and questions carefully, adequate pacing, etc.).
• Properly pace studying and avoid cramming right before the test.
• Familiarize yourself with the format of the exam and the material covered.
• Notice and replace negative self-talk with realistic posi- tive statements about yourself.
• Visualize yourself the day of the test. Picture your day from the time you wake up through the successful com- pletion of the test.
• Remind yourself of your past successes with test taking.
• Remind yourself that some anxiety can help you per- form at your best. You have the power and the ability to use strategies to manage your anxiety if it becomes excessive.
• Try your best to be present in the moment and focus on your own test. Try not to waste time looking around the room or considering how well or quickly others may be progressing through the exam.
• Above all things, keep a positive attitude and strive do
your very best.
• Take practice exams when appropriate.
• Take care of yourself with adequate amounts of sleep,
References
Downs, C. (n.d.). Managing test anxiety. Retrieved from
https:/www.brown.edu/campus-life/support/counseling-and-psychological-services/index.php?q=managing-test-anxiety
Ehmke, R., & Child Mind Institute. (n.d.). Tips for beating test anxiety. Retrieved from
https:/childmind.org/article/tips-for-beating-test-anxiety/
Hoffses, K. (Ed.). (2018, July). Test anxiety (for teens). Retrieved from https:/kidshealth.org/en/teens/test-anxiety.html
Huberty, T. J. (2009). Test and performance anxiety. Principal Leadership, 10(1), 12-16. Retrieved from http:/www.nasponline.org/ Robles, Y. (2019, January 30). Strategies to better manage test anxiety. Retrieved from https:/www.ccny.cuny.edu/testing/strategies-better-manage-test-anxiety
Anxiety and Depression Association of America. (n.d.). Test anxiety. Retrieved from https:/adaa.org/living-with-anxiety/children/test-anxiety
Willis, J. (2017, April 07). Brain-based strategies to reduce test stress. Retrieved from https:/www.edutopia.org/article/brain-based-strategies-reduce-test-stress-judy-willis
a healthy diet, and regular physical activity.
FSA Testing Schedule
2019
APRIL 1-12 MAY 1-14
MAY 1-28
4 th - 10 th Grades FSA Writing 3rd grade FSA Reading
4th - 6th
3rd - 6th 5th & 8th
7 th - 10th 7th - 8th
7th & 8th
Grades FSA Writing Grades FSA Math Grade Science
Grades FSA Reading Grades FSA Math Grade Math
Biology
Civics
US History
• Develop a consistent calming nighttime routine if you find it difficult to fall asleep at night (e.g., listening to calming music, deep breathing, stretching, reading a relaxing book, dim lighting, reducing screen time, jour- naling about your day or the things for which you are thankful, writing out your worries, etc.).
• The morning of the test, makes sure to eat a healthy breakfast. Good “brain foods” include whole grains (oat- meal, granola, quinoa, muffins, etc.), fresh fruit (banan- as, apples, pears, etc.) and or fresh vegetables (broccoli, celery, carrots, etc.).
• Arrive at school (or the testing location) on time and with the necessary materials.
• Immediately upon receiving the exam, write down important formulas, facts, dates, etc. from memory that you are concerned you may forget during the exam.
• Practice slow, deep breathing exercises leading up to the test and during the test if needed.
• Stretch your legs or roll your shoulders.
100% ONLINE | MAY / JUNE / JULY START DATES Mark Kaczmarek | 386-341-8106 | Mark.Kaczmarek@gcu.edu
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