I WENT BLANK! I SIMPLY PANICKED!
I CHOKED UP! I FROZE!
I COULDN’T THINK STRAIGHT!
The first primary step to overcoming your test anxiety, or to improving your study results, is to get started. I have a lot of students who come to me a week before the "Big Test" and tell me to hypnotize them so they can pass the test! I wish in reality it was that simple. While some positively charged suggestions about relaxation and self confidence can be very helpful, it is not the total or best approach. Since hypnosis allows you to tune into the subconscious, which I feel is our long term memory, it is rather obvious we can apply our self hypnosis technique to bring forward data to the conscious recall more easily. But whether you are working on test taking or just improving your ability at remembering names and phone numbers, I find that the majority of my students don’t have real memory problems but more often have their real challenge when it comes to putting the data in. If the material isn’t there in the first place–it’s going to be difficult to bring it out later.
PROCRASTINATION
This would be one of the issues we would look at. Now I am not saying that most of us don’t in some way put off doing things, whether it’s getting a head start with our taxes or not cleaning out that junk drawer. But I guess I would like to discuss some of the psychological reasons why we procrastinate. Fear or self doubt are often the key reasons. Remember we are not just speaking about conscious issues but subconscious doubts and pressures. Maybe you’re not as lazy as you think you are but are using procrastination as a defense from failure! Remember, one of my basic premises is that no matter what our apparent problem symptoms seem to be that in most cases our subconscious thinks it’s doing us a favor, although it is often working with limited information or inappropriate data which includes early, or childhood experiences. These often cause us to believe and act in overcompensated ways. Let me give you an example:
I had a client who was dealing with procrastination writing her last two thesis–it had been two years since she had taken the class but never completed her thesis. She needed to complete two minor papers and she’d graduate.
Two pressures showed up here: First, after all this time these papers had better be perfect (this shows up often with writers block). If that first sentence is supposed to be profound you can certainly procrastinate as a protection. Second, she had promised herself that once she got her degree she’d go after her Doctorate. Subconsciously she wasn’t ready to start all that grind all over again as yet. Hence, it was much easier (procrastination) to put the pressure on that rather than starting school again.
Remember we tend to move towards pleasure and away from pain–so think how much you’ll enjoy your free time, watching TV, surfing, pleasure reading, etc., when you’re not feeling guilty because you haven’t put in your allotted time with study!
Remember the Law of Reversed Effect. If you’re saying "I should be studying," "I have to get started on that paper," you are apt to do the opposite. "It sure will be nice to get this going," is more apt to get you what you want.
So after you have cleared up any subconscious reasons why you may gave been resisting getting started then the thing to do is GET STARTED!
PARTICIPATION IN CLASS
I find the fear of public speaking can be a real drawback when it comes to learning new data in a formalizes classroom setting. One of the most common issues that comes up for my students when we find they are having troubles with school or even just a particular subject seems to be their inability to ask questions if they don’t understand. And I find this is not just limited to my younger students. We have all had the feelings of peer pressure and judgment. We don’t like the idea that people might judge us slow or stupid. This was a real issue for me when I was in school. I’d look around and it seemed everybody else understood. Why couldn’t I? I began using a lot of negative self talk. "I guess I am the only stupid one in this class!" Of course years later when I began working with a lot of my adult clients I found out that they admitted to me they didn’t always understand either. Remember it’s not all that unusual to feel intimidated by authority figures, that not only includes teachers but doctors as well. However, let’s put this into perspective. You are paying them! It’s their job. You are the consumer and you have the right and the responsibility to get questions answered. No matter how surly they may be! I was working with a young man of 10. He found himself completely intimidated by his history teacher. Not only was he shy about speaking up in class but feared the judgment of his teacher! I had him use an old trick–I had him picture this gruff guy walking around the class in a tutu with his white hairy legs and mustache it made a pretty comical image. After that he did admit to not feeling so overwhelmed.
We also did some problem solving. Having him stay after class to ask his questions or come early. This helped to eliminate feeling self conscious in class. Remember, as adults we are also looking for points in our history that caused us these same type of feelings of embarrassment or lack of confidence concerning our ability to learn. In this goal as in most others don’t hesitate to do Session II history–taking and clear up past limiting attitudes which may be affecting you even today.
PSYCHOLOGICAL REASONS
Some psychological reasons people fail or, more appropriately worded, not pass the test, is due to success blocks. It may feel like too much pressure to pass! If I do pass or get A’s , my parents will expect me to do it all the time. "Do I want to work that hard all the time? Am I even able to do well all the time? Maybe it’s just safer to just get by!" Remember, success blocks aren’t usually conscious decisions but subconscious defense mechanisms. And they can show up in many areas in our life. Test taking is only one place, but also sports, making advancement in your corporation and even with our ability to make money.
Be sure and check whether you have any limiting belief that you don’t deserve to do well? Have you ever been told by someone important in your life "You’ll never amount to anything!" Is there any reason you might not want to succeed, either consciously or subconsciously? Don’t hesitate to apply your subconscious questioning techniques to just such a question.
There are psychological reasons why people might not pass. A realtor had taken the real estate test 5 times under pressure to pass. She came close but did not quite pass. We found she had a block about guilt and leaving her family. Also, her husband wasn’t too keen on this job stuff–maybe wives should stay home and take care of the kids! She felt in a subconscious bind. She wouldn’t have to make a conscious decision to leave her family if she didn’t even pass the test.
BEING TESTED
When you take a test you’re being tested on two things:
- How much you know about the subject.
- How much you know about test–taking.
Begin by clearly stating the true "dragon at the door." Much of our anxiety is self imposed and some isn’t. What if you don’t pass the test? "Oh, I’ll just die!" I know that’s how it feels at times but, let’s face it, in most cases this isn’t a true statement. Does it mean you take the whole year over again, or that you just have to be financially and emotionally inconvenienced by having to take the test all over again? I believe in being optimistic but for me I have to see what is the worst thing that could happen and give myself some options if the worst was to happen and then proceed to be optimistic. Luckily for many people they can just be optimistic and deal with the dragon if he does happen to show up. How great for you! However, for most of my test anxiety people you’re apt to be like me, feeling confident about one’s options can help.
BREATHING
Remember, it’s not unusual to hold your breath when you’re concentrating, or to breath shallowly when we feel anxious. We have discussed the importance of breath in other sections but once again it fits here. Using your slow deep breath and then exhaling it and releasing tension in your body as you do helps bring a feeling of well–being. Remember, a brain that is receiving oxygen is going to be a brain that works clearly.
POSITIVE DIALOGUE
"Oh, I forgot this answer" is a post hypnotic suggestion that the subconscious is very willing to achieve for you if you demand it. But, of course, that’s not what you want!
If you occasionally do come across a question You’ve temporarily misplaced state to yourself, "Oh, I know this one. It will come right back to me." Then go on to next question. You’ll see as you relax any self imposed pressure your subconscious will bring it back to you!
The next thing to keep in mind is not to put added pressure on yourself about the next question. "Oh, I just have to get this one because I didn’t remember the one before." Avoid becoming distracted by other student’s activities–clearing their throats, dropping their pencils, scraping their chairs on the floor or finishing before you.
Remember, as we have mentioned in the phobia chapter, adrenaline has real physical effects–understand them and they won’t control you. For instance; a person’s heart may speed up a little or a lot, they may break out in a cold sweat or feel nauseated and dizzy or hyperventilate! Remember what they are experiencing is the old fight or flight response. If you know what’s happening you won’t feel like you’re freaking out. Do some breathing exercises and release–use the adrenaline! A little adrenaline is good for test taking. It’s a natural chemical that allows us to be quick and sharp. We just want to keep it out of the anxiety range!
TIME
Do you keep looking at the clock? Are you saying to yourself, "I’ll never get this all done," or, "I am running out of time," instead of clearly focusing on taking the test. Don’t be distracted by time pressures.
Deal with the time issues. Remember, your subconscious has an amazing ability to pace you when it comes to time. Your mind knows how to wake you up just before the alarm goes off (for most people). P.S. If you have problems with waking up you can retrain your subconscious responses using your self–hypnosis. Your mind can also help you pace yourself automatically as well.
TIME EXAMPLE
I have a personal experience to do with our inner abilities to judge and respond to time suggestions. One afternoon I had a break between clients and I decided to take a little nap. I had about ½ hour before my next client was due in. I told my secretary to please wake me about 5 minutes before they were due. I sat down in my comfy reclining chair that I used for my students and proceeded to use my hypnosis to go to sleep. I began by looking at my digital clock and saw what time it currently was. It was 1:59. I then told myself that I wanted to wake up at 2:20 so I would be awake before my secretary was due to wake me. I then gave myself the usual suggestions to relax my body and quiet my mind and that was all it took to drop into a nice nap. I also suggested I would awaken feeling refreshed.
I awoke but kept my eyes closed. I began thinking to myself that obviously my client hadn’t shown up and my secretary hadn’t bothered to wake me. I wasn’t sure how long I had slept but I knew it must have been quite a while. I decided I had better get up and find out what had happened. It might be time for the next client to get there. As I opened my eyes the clock was just changing from 2:19 to 2:20. I had only been asleep for 20 minutes! It sure seemed longer. I felt as if I’d slept for at least an hour. But, equally, as amazing was how accurate my subconscious had been about the time. I had kept my eyes closed as I spoke to myself until the millisecond when I opened to find 2:20. So, when you tell your subconscious to complete this test in 3 hours it is quite capable of pacing you. It does you no good to keep looking at the clock, telling yourself "I’d better hurry." And, usually near the end of the test you keep looking every 2 minutes. Instead you want to spend that time staying focused.
Decide whether to speed or not to speed when taking test. This will, of course, vary according to the type and section of the test. Most standardized tests are speed tests and only the very few top performers are expected to be able to finish the test.
Remember, if you seem to be taking too much time on one particular question, stop working on it but mark it so you can come back to it when you’ve answered the easier ones. Do use all the time allotted to a test if you are done early. Check for accuracy, legible writing and any questions you may have overlooked.
NEGATIVE SELF TALK OR ATTITUDES
Learn to recognize your typical negative statements and change them!
Examples:
"I am terrible at word math problems!"
"I always fail at oral exams!"
"I never finish in time."
AFFIRMATIONS
An affirmation is a positive thought that we consciously choose to immerse in our consciousness to produce the desired result. The repetitive use of affirmations will simultaneously make its impression on your mind and release old thought patterns–producing permanent desirable changes in your life.
DIRECTIONS
Write positive affirmations about eliminating past childhood associations that you think might still be affecting you. For instance:
I am now becoming a self motivated person. I no longer need to feel forced by deadlines or someone pressuring me but actually feel good and look forward to beginning and completing my self-appointed task. I look forward to hearing "A job well done."
I will be reading faster because I am relaxed and concentrating better. I will be very alert though staying relaxed.
If I am making notes I will write rapidly and clearly and my subconscious will sort out the essential material and recognize it right away.
I am fully alert mentally at all times while I study and read in hypnosis. I notice my thoughts continue to be focused and that outside sounds don’t disturb me. I enjoy focusing on the material I am studying and do not need to wander mentally.
I am becoming a more self confident and self assured test taker. I now know that I am able to access my subconscious memory and bring important data forward in a precise and accurate manner.
I am finding it easy to eliminate any misconceptions learned from my Mom saying, "You’ll always be a failure" and replace it with recognition that I am a capable and intelligent person!
I now realize that my subconscious will automatically recognize key words and phrases as I read, which allows me to speed up my understanding.
I now remember to breathe deeply and comfortably while taking my test. With each breath I take it stimulates my clear recall!
If I occasionally come across a question I’ve temporarily misplaced I’ll state to myself "This will come right back to me" and it will!
Outside sounds or others’ activities during the test will not bother me. In fact, it will be all the more reason to be comfortably focused.
Since my subconscious is able to pace me automatically I am able to tell myself how long I have for the test and my inner mind will help me complete in the appropriate time.
HYPNOSIS SERVICES PRODUCTS ABOUT US CONTACT US