Technique #1: Challenge your self-defeating thoughts
"If you knew you could handle anything that came your way, what
would you have to
fear." Susan Jeffers, Ph.D.
The way you think about a situation dictates how you will react to it. If you are thinking about test situations in a negative, worried, or fearful way, you will likely have a high degree of test anxiety. You are scaring yourself by telling yourself you cannot handle tests. These thoughts are self-defeating.
To challenge your self-defeating thoughts, first identify what you say to yourself about tests. These statements typically have "catastrophic" overtones. Once you recognize what you are saying to yourself, come up with a realistic coping statement. Coping statements allow you to problem-solve instead of panic.
|Catastrophic statement||Coping statement|
|"I could never study enough for this test."||I have a lot to study for this test, but if I stick to my schedule, I can do it."|
|I have a lousy memory. Theres no way I can memorize all of the vocabulary for my Biology mid-term.||I can do well on this test if I prepare ahead of time. I will need to make vocabulary cards and work with a study partner.|
|This test is worth 50% of my grade.If I dont do well on this|
In this section
- Academic Success Model
- Idea Sheets
- Individual Instruction
- Online Resources
- Request a Presentation
- Study Smart Starter Kit
- Supplemental Instruction
- Test Anxiety Management