Managing Stress

Workshop by the Student Support

Services at the University of Utah

Objectives of the Workshop

To equip students with information about

college stress due to tests.

Improve test taking skills

Help students cope better with college stress

and anxiety

Equip students with study skills and techniques

Stress Causes Anxiety

Although we tend to think of stress as caused by external events, events in themselves are not stressful. Rather, it is the way in which we interpret and reac to events that makes them stressful.

Stressors are something with the potential to cause stress

Life events(Marriage, death in the family)

Schoolwork issues (hard classes, heavy workload)

Relationship Problems

Daily Grind (homework, deadlines, irritating people)

Problems at work

Effects of Stress in CollegeNervousness

Having difficulty reading and understanding the questions on the exam paper.

Having difficulty organizing your thoughts.

Having difficulty retrieving key words and concepts when answering essay questions.

Doing poorly on an exam even though you know the material.

Mental blocking: Going blank on questions.

Remembering the correct answers as soon as the exam is over.

What Can Help StressS=Study Skills

T=Time Management

R=Reducing Stress

E=Examination Preparation

S=Self Talk

S=Seek Support

Make the Most of Your Study Time

Studying before the test

Plan to spend 2 or 3 hours for every hour that you spend in

class.

There are exceptions, but for the most part, this is a good general rule

to follow. The benefits of following this rule will be apparent at exam

time

Study difficult (or boring) subjects first

Study the boring stuff when you are wide awake

Get up an hour early in the morning, and study the fun stuff

Studying Tips

Avoid scheduling marathon study sessions

When possible study in shorter sessions.

Take breaks, especially if you find yourself becoming tired

When you get hungrey, have a snack

Know your best time of day

Do you learn best during the day, or at night

Schedule your most difficult subjects during your best study

times.

Studying Tips

Be Prepared

Learn your material thoroughly

A program of exercise is said to sharpen the

mind

Get a good night’s sleep the night before the

exam

Learn to say no!

Make a To Do List

Prioritize

A-Highest Priority, getting these items done

tomorrow is very important.

B-Medium Priority, You would really like to

finish/accomplish these things, but they can wait if

you run out of time.

C-Lowest Priority, Getting these items done

tomorrow is not very important

Double Your Time Estimates

Most people underestimate how much time a

project, or assignment will take

Be REALISTIC

Estimate how much time realistically that you think

something will take, then double it. More often than

not, the doubled estimate is accurate.

Write Down a To Do List

This includes class readings, work on papers or

problems, errands, exercising, etc.

Break the studying down into “review chapters

2-5”, do six practice problems, spend 1 hour

collecting research articles. These items are

much smaller and easier to start, allowing you to

get more things done.

How To Handle Test Anxiety

Relax

Exercise-this will get rid of your extra energy

that can make you tense and nervous

Try to describe the anxiety so you can deal with

it

Guided Imagery, pick a peaceful scene and

think about it.

During the Test

Read the directions carefully

Budget your test-taking time

Change positions to help you relax

If you go blank, skip the question and go on

If you go blank on the whole test, and there is an essay

question, start with the essay question. It may get your brain

going.

Don’t panic when others start handing in their papers.

Test Stress and Self-Talk

Self-talk refers to the dialogue that goes on

inside your head when faced with conflict or life

challenges or even simple day-to-day concerns.

Stress is maintained by self-doubts and self-

putdowns. The more we entertain such negative

thoughts, the more stress we feel.

Negative Self Talk

Unfortunately, most of us have been pre-programmed

to think negatively the majority of the time.

Your inner voice often sets very high standards of

performance. This can cause some stress.

Some examples are:

I can’t do this

It is too hard

Etc.

How to Overcome Negative Self Talk

For 3 days monitor your self talk

Keep a list of at least ten negative attacks your inner

voice makes and replace them with positive statements

Some examples are:

I have the ability to do this, I just need to get some help

I can write this paper if I break it up into smaller steps

Seek Support

Ask for help from your teacher or tutor.

Get tutoring in the Academic Resource

Complex, room 236

Form a study group with classmates

Ask For Help!!

It never hurts to ask for help with a class or an

assignment.

Talk about your stress, let one of the SSS staff

members know about your stress and we will

help. Besides, talking is a good way to cope.

Tutoring, seek academic support to help you

study and prepare for a test

Stress Management Strategies

Exercise – regular, routine, and aerobic

Support system –friends- community involvement

Express yourself – talk it over wit family, friends, counselors, and clergy.

Eat right-select a healthy diet high in fruits and vegetables. Reduce caffeine

Get at least 8 hours of sleep the night before.

Humor is a Wonderful Stress Reducer

It is clinically proven to be effective in combating stress, although the exact mechanism is not known.

Experts say a good laugh relaxes tense muscles, speeds more oxygen into your system and lowers your blood pressure.

So tune into your favorite sitcom, or watch a funny movie.

Stress Buster

Identifying unrelieved stress and being aware of

its effect on our lives is not sufficient for

reducing its harmful effects. Just as there are

many sources of stress, there are many

possibilities for its management. However, all

require work toward change: changing the

source of stress and/or changing your reaction

to it. How do you proceed?

Reasons for Test Anxiety

Past test experience

Missed classes

Did not attend study

session

Material is difficult

Fear of Failure

Type of test

Notes are missing

Have been ill

Lack of Sleep

Embarrassment

Being under prepared

Shared text

Don’t like the class

Did not read the text

How to Handle Test Anxiety

Prior to the test, arrive early so you can sit where you are most comfortable and avoid people who are anxious and might cause you to doubt your knowledge. When you receive the test look it over, read the directions twice, and then organize your time efficiently.

Engage in deep breathing for 2-5 minutes. Close your eyes and concentrate on the air going in and out of your lungs. Take long, deep breaths, fill your lungs and abdomen, hold your breath, and then exhale.

Anticipating Test Anxiety

What is it you have to do? Focus on dealig with it.

Just take one step at a time.

Think about what you can do about it. That’s better than getting anxious.

No negative or panicky self-statements; just think rationally.

Don’t worry; worrying won’t help anything.

Thank You!!!

Student Support

Services

University of Utah