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All right.

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So we've talked about what is test anxiety, how to recognize it, what's the impact of it?

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What are some general causes?

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What are some specific exam?

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Causes and effects.

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So now let's go ahead and talk about what are some solutions to test anxiety.

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So of course, there's cognitive control.

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These are some of the solutions to cognitive control.

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The first one here talks about preparing well or over learning the material over learning.

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Some of you may have never heard about this before, about over learning.

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You've heard about learning the material, but there's also the concept of over learning.

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And I'm not going to get too deeply into it right now.

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You know, I can send you some links if you ask me for it that talk more about what is over learning

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the material.

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But it relates to the repeated practice of a skill or study material to further, further strengthen

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memory and performance.

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But it's called over learning material.

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Learning and practicing good time management is a great way to get cognitive to maintain cognitive control.

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Using active study techniques.

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This is the one that I probably along with over learning, but this is the one that I see more than

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anything else in my courses total.

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I'll draw any course.

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Using active study techniques.

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My students that do a great job on the exam use active study techniques.

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My students that do so-so.

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And to me Soso is like on the house, it's like a six or five.

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But active, active study techniques, there's a difference between active and passive study techniques.

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Passive.

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Passive study strategies may take less time and feel easier, but active strategies are more effective

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and efficient because they help you move information to your long term memory.

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Research shows that students with higher performance scores may not study longer than their counterparts,

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but they are likely to study differently by using active review and reflection techniques.

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Active Study Techniques.

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So for example, there are some students in my courses.

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That.

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When they're watching the lectures, they just watch the lectures.

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They just passively sit there and watch the lectures.

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That's a passive study technique.

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Then I have other students that are watching the lectures.

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And while they're watching the lectures, they're taking notes.

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They're making notes.

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During the lecture, they're actively participating with the lecture.

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What that what that student is doing is they're moving techniques, they're moving strategies, they're

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moving scales directly into their long term memory.

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Students that are passively watching lectures.

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You know, what they're doing is those are the ones that ask me stuff that I already talked about in

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the lecture.

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I said, Did you watch the lecture?

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Yeah, I watched it.

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And then what I know is all you did is watch it.

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Right.

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You're not actively, because if you were actively, you wouldn't have those kind of questions.

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That stuff would be in your long term memory.

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That's just one example of active versus passive study techniques.

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There are many, many, many examples of what it means.

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Active study techniques means you're doing things that allow for you to manipulate the information,

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to manipulate the information in a way where it becomes a part of you.

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So if you want to do well, if you want to have cognitive control during your practice and during the

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exam over learn, learn time management and use active study techniques.

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You do that, you maintain cognitive control.

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You don't do that.

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You lose cognitive control and your anxiety increases.

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Then there's physical control, right?

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Get exercise every day.

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For some people, that may sound so simple, but it's so true.

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Whether you're doing the tofu or the aisles, you're going through it through a 3 to 4 hour experience.

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Many of you.

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Lose physical control during the exam because you get tired.

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Once you get physically tired, your mind starts falling apart also.

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Getting enough rest eating right helps you maintain physical control.

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And practicing relaxation techniques, deep breathing.

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I'll talk about that a little bit later on.

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For those of you that deal with issues of your heart starting to raise or things like that.

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The kind of anxiety you're feeling is you're starting to lose physical control.

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Your anxiety is starting to make you lose physical control.

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And so you have to be able to practice certain relaxation techniques to be able to get control.

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Then also we're dealing with emotional control.

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You want to adopt a creative position, not a victim position.

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Create the environment where you are reducing your anxiety.

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You're working on it.

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Don't just be a victim.

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Know yourself, know your needs, like Manuel said.

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Hey, I'm a perfectionist.

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Right.

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If you're a perfectionist, then you know you have a problem you need to work on.

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Positive self-talk increases your emotional control.

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Visualisation increases your emotional control.

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That's really important.

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Very, very important.

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So in terms of positive self-talk.

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Now for a lot of you, you may think this is silly.

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Positive self-talk.

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Giving myself a pep talk, talking to myself.

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Hey, I'm telling you, that stuff works.

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That stuff works.

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Positive self-talk.

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Is something that you build.

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It's not something that you just start doing during the exam.

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If you just start doing it, if you just start doing it during the exam, it's probably not going to

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work that well.

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Right.

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It's probably not going to work as well.

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Positive self-talk is something that you do if you're studying four months before the exam on day one,

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you start positive talk.

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You start working on positive self-talk.

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So that in the exam.

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It's natural for you.

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It's a habit.

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Right?

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Yeah.

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So you have negative talk and positive talk.

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I always do poorly on test positive talk.

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I've got a better study plan than ever before.

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Perfectionist thoughts.

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There's an impossible amount to learn for the test.

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Realistic thoughts.

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I don't need to know.

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I don't need to know the answer to every question.

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That's a realistic thought.

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Perfection is not required for a nine.

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Perfection is not required for a 30 or 120 on the exam for the Tofel.

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Perfectionists think my knowledge of one of the subjects, subjects or topics is a little shaky.

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Realistic.

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I don't need to know everything about every single topic.

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That's a big issue, a big problem for a lot of people.

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A lot of you need to work on your positive self-talk.

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I feel good about myself.

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Studying comes easy.

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I love studying.

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I'll do well on this exam because I'm well prepared.

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Talk to yourself positively every day.

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That way, when you do it during the exam, it's real.

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For most of you, if you just try trying to do this during the exam, it's not real for you.

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Some uncommon solutions.

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Deep breathing mental imaging.

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Mental imagery.

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You know, that's for some people.

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They have a certain image that they that they put in their mind that makes them calm.

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Learning how to greet and replace negative thoughts.

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Thinking of the exam as a game, right?

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You're trying to collect points.

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That's what you're doing.

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So don't spend on the full exam.

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Don't spend 5 minutes during doing an accept accept question.

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Collect points.

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Collect points.

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The 8020 rule.

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There's a great solution.

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80% of the time you spend on new material, 20% of the time reviewing all material.

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So for example, if you just finished.

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Whether you're doing the Tofel or doing the eye exam, if you're doing the house exam or you just finished

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the listening section of the course of my course, and then you're going to start the reading section.

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80% of your time should be dedicated to learning the reading section.

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20% of your time should be dedicated to reviewing what you learned in listening.

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Or if you're doing the full exam and you just finish the reading part of my reading, part of my course,

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and you're going to now do listening.

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80% of your time is on listening.

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20% of your time is spent on what you learn for the reading section.

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So the 8020 rule is a great rule for you being able to maintain your cognitive control, your confidence

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and your knowledge of the material you want to be able to have a recovery method.

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When I talk about a recovery method, I mean, once the anxiety starts, once the anxiety starts to

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push you out of the Goldilocks zone, you've got to have a method that pulls you back to where you want

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to be.

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That's what I mean by that.

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The voice of reason.

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For some people, they have not their own voice.

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But they have somebody else's voice in their head talking to them during the exam.

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This is the honest truth.

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I've had so many students that will tell me because students write me after they a lot of students write

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me after they do their exam to thank me for for for the course and things like that.

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But what's what was what was strange to me sometimes is you'll have students that say, yeah, during

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my exam I heard you talking to me in my head.

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I remember you.

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I just heard you saying to me in my head, you know, do do this, you know, paraphrase.

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It's good.

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You know, they literally say they have me talking to them in their head.

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Now, some things I don't remember saying, I think sometimes they just make up things, but they want

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to hear it in my voice for some reason.

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But having a voice of reason is something that can be helpful.

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Some people have a spirit guide or a calming figurine.

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Some people put lavender in their pocket.

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There are certain there's certain nerve signs.

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Right.

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There are certain nerve lines and nerve lines are like lavender.

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Green tea has a certain nerve vine inside of it.

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But there are certain nerve lines that naturally make people calm.

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So there are some people that will will go to the exam.

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They'll put lavender in their pocket.

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And during the exam they can smell this lavender and the scent of lavender or things like that is a

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naturally calming effect.

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But again, this is not something you just whip out for the exam.

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For people that are really works on their putting lavender in their pocket during their whole study

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process.

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So that, you know, they're there.

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They are in touch with their anxiety during the whole process, not trying to get a grip on it just

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during the exam.

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Choosing a great seat if you have the ability.

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Some people don't have the ability, but if you have the ability to choose a great seat.

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You know, in the room.

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Then do that because sometimes you can you can be in a bad seat.

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Like if you're doing the full exam and you're sitting in the middle of the room.

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You better be ready to work on your anxiety.

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You have people in front of you, behind you, left of you right.

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I mean, it's choosing a great seed.

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Sometimes can help you with your anxiety.

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Also, right before you're going or on exam day or when you're waiting to go into the exam room.

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Watch something that calms you.

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Read something that calms you.

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Or listen to calming music.

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There's no need for you to be studying, you know, 45 minutes or an hour before you walk into the room,

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whatever, you know, you know.

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So the most important thing you can do before you walk in that test room is calm yourself down, get

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your anxiety in order.

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Because if your anxiety is not in order, then it causes big problems at the start of an exam.

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But these are just some uncommon solutions that people use.

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Now some in test solutions.

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And I will end up, like I said, this is being recorded.

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I will end up uploading it into the course so that you can read about these.

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But these are these are different in test solutions.

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There's something that's called differential relaxation.

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That's one method.

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There is also the farming method and then there's also deep breathing methods.

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Like I said, you know, if you want to read about this more.

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Differential relaxation methods, the palming method, deep breathing methods.

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There's some great videos on YouTube that walk you through how to do it so that you can practice doing

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it.

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But these are things you can do.

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So, for example, a lot of students that really work on their anxiety.

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So let's say, for example, you're in the test, you're doing the test and you're doing the full test

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and you just finish your reading section.

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And before you move to the listening section while those instructions are playing, some students might

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be doing the palming method right then to get their anxiety under control before they start the next

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section.

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Or if you're doing the exam, you just finish the reading section and now you're moving to the writing

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section.

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In between that time, they may use a deep breathing technique to get their anxiety under control so

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that when they're reading so when that writing section starts, they're able to really do a great job.