Overcoming Test Anxiety

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Many students suffer from anxiety when they have to prepare for and write tests and exams. Some get nervous because they are ill-prepared, while others get bogged down in stress regardless of how well-prepared they may be. When students are anxious, they are unhappy and their stress can negatively impact their ability to prepare for a test and their performance on the day. You can help your students to overcome their exam anxiety for a happier, healthier learning experience.

Symptoms of test anxiety

Anxiety may be accompanied by physical symptoms like head and stomach aches, nausea, fatigue, sleeplessness, loss of appetite and vomiting. There can emotional symptoms too like irritability, anger and fear. When students have to operate under this kind of duress for extended periods, they lose focus.

Anxiety can inhibit their ability to concentrate and affect their memory. Higher cognitive functioning also suffers, making it harder for them to solve problems and comprehend complex data. Anxiety also impacts their ability to sleep and reduces appetite. Not getting enough rest or healthy nutrition affects memory and overall academic performance.

Stress busters

Start from the very beginning by setting realistic academic goals for your students. Help them to get organized by scheduling sufficient study time to prepare adequately for upcoming exams. Don’t do all the organization for them, rather teach them how to record all their upcoming papers and tests and how to organize their time.

Ascertain whether their anxiety stems from a genuine feeling of being overwhelmed. Are they struggling with a subject? If they just aren’t coping, help them to catch up and keep up by getting them an in-home tutor. One-on-one tutors can discover the missing building blocks in your student’s knowledge and skill set and can remedy this so that your student has a solid academic foundation to build on.

Tutors are also able to teach study skills and time management while showing your student how to organize information in a way that suits their learning style. They can help them to build confidence and provide the skills your student needs to work independently.

Happy thoughts

A positive attitude and confidence are two of the most vital arrows in your student’s academic quiver. If they have an inner dialogue that says they are dumb, just can’t do it or that they are bad at math or science, then that has to change.

Help them to recognize these negative thought patterns and to catch themselves when they fall into bad attitude traps. When they have a negative thought, they need to stop, take a deep breath and replace it with a positive one. You can help by focusing on positive reinforcement when they are on the right track.

Sweet dreams and healthy meals

Getting enough sleep is essential to a stellar academic performance. Ensure that your student doesn’t stay up too late studying, limit sugar intake and make sure they get enough sleep.

While most students like to live on sugar and junk food while they hit the books, opt for healthy, nutritious meals. The brain only takes up 2% of your body mass, but it uses 20% of the energy. So give your rocket the right fuel to function.

For More Information

Family Education Network: www.familyeducation.com/article/0,1120,66-2127,00.html

The American Institute of Stress: www.stress.org

Deal with Exam Stress Like A Pro

As exam season approaches, most students experience heightened anxiety. Compounded by lack of sleep and pressure to perform, exam stress can be your worst enemy and prevents you from performing at your peak. While it’s a fact that your grades will be better if you are calm during exams, this often easier said than done. If you suffer from exam stress, then here are some practical ways you can regain control. It’s all in the Planning Part of the reason you feel nervous when taking exams is because you don’t feel prepared. If you plan ahead and ensure that you have enough time to study for your exam, this won’t be a problem. Start early and give yourself tons of time to study. If you feel confident in your knowledge and abilities, you will be able to perform at your peak. Ask your teacher for previous exams so that you can practice. This means you can also get accustomed to the way in which your teacher asks questions. Ask your tutor to help with your exam preparation. Your tutor can identify gaps in your knowledge, help you to create a study schedule and go through old exam papers with you. Get enough Sleep Don’t stay up late cramming; lack of sleep will lead to poor academic performance. Getting your eight hours is the best way to ensure that you are able to use your higher cognitive functions when you are writing your exam. A good night’s sleep will mean you are able to remember more, concentrate longer and problem solve with ease. If you are having trouble sleeping, try exercise and drink lots of water. Avoid stimulants like coffee and sports drinks, and eat a healthy diet. On the Day Don’t leave home late – ensure that there is no pre-exam rushing around. This only adds stress that you don’t need. Leave home with tons of time to spare. If you arrive early, walk around and breathe deeply. You can say hi to your friends, but avoid talking about the exam. When you get your exam paper, read all of the questions and don’t worry if there are some you aren’t sure of. Decide how much time you are going to spend on each question so that you don’t run out. Now start with the easiest questions first. This will help to build your confidence and get your brain working. After the exam is over, try to forget about it. Don’t go over the answers with your friends and get worried about what you did or didn’t write. Instead, go home and relax. The exam period is a long one and you don’t want to stress yourself out about exams you have already written; focus instead on the exams that you still have to write. Relax, you’ve Got This! Your greatest enemy is often yourself. If you start thinking negatively or start to worry that you don’t have enough time, are going to fail or wish you had started earlier… Stop! I know it sounds easier than it actually is, but negative thinking will have a damaging effect on your exam results. If your brain gets on the hamster wheel of doubt and negative thoughts start going round in your head, get up and go do something fun. Take a walk, visit a friend or go for a run. Moving around and distracting yourself will help you to stop being a worry wart. Now replace that negative thought with a positive one. Every time you catch yourself thinking: “I’m not going to make it”, replace that with something positive. After all, you got this! See more here:

Eat Your Way to Academic Success

While your brain only takes up 2% of your body weight, it consumes up to 20% of the energy you eat. Whether you are studying, writing an exam or listening to a lecture, your brain needs fuel to function optimally. In fact, your brain cells need twice as much energy as any other cells in your body. That means that the better you eat, the better your brain will function. Your brain needs a constant supply of fuel. Without glucose, your memory and cognitive functioning is impaired. When your brain has no fuel to function, you will have trouble concentrating and solving problems which makes it very difficult to perform academic tasks well. Not all fuel is created equally so if your brain doesn’t get the right food, it may have the same effect as having no food at all. This means that refined carbohydrates and sugar can deprive the brain of glucose which means you will have trouble concentrating, solving problems, remembering and learning. This means that junk food, candy, donuts and fried foods won’t help to fuel your brain. You need to get the glucose and other fuel for your brain from healthy sources like whole grains, proteins, fruit and vegetables. Brains need iron which can be found in green leafy vegetables like spinach. It also needs B vitamins which can be found in grains, eggs and nuts. While vitamin supplements can help, they are no substitute for proper meals. Eating regularly helps to keep your blood sugar levels stable, so ensure you eat at least three meals a day. If you go too long between meals, you will feel tired and you will have trouble concentrating. 

For breakfasts, choose whole-wheat breads and cereals, eggs, fruit and yogurt over muffins or donuts. 

For lunches, opt for a vegetable soup, a salad, or a healthy sandwich. 

For dinner, focus on protein (fish is brain food!) and vegetables. 

If you need to snack, go for fruits and nuts rather than candy. 

Here are some foods that your brain will really love: 

Wild salmon: packed with essential fatty acids like Omega-3, salmon is a great source of protein. 
Whole grains: bran, whole wheat, oatmeal, brown rice and wheat germ all contain lots of vitamin B6 and folate which increases the flow of blood to the brain. 
Leafy greens like spinach, kale and cabbage which are filled with vitamins B6, B12, Iron and folate. 
Seeds and nuts: from peanuts and pecans to pistachios and sunflower seeds, natural nuts and grains contain Omega-3 and Omega-6 fatty acids which lift your mood while the thiamine and magnesium improve your memory. 
Green tea: Much better than coffee or soda, green tea is packed with anti-oxidants, vitamins and minerals. Akai berries and blueberries: Berries are packed with anti-oxidants, vitamins and protein. Akai berries also have omega-3 fatty acids. -

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