Managing Medical School Test Anxiety Amanda R. Lorenz, PhD Office of Applied Psychological Services University of Illinois at Chicago Goals Identify the signs and symptoms of anxiety Learn tips and techniques to minimize test anxiety Develop a plan that maximizes test performance and success in medical school (and beyond…) Congratulations on getting into medical school! Cognitive Behavioral Therapy (Aaron Beck, MD) Be nice to yourself Challenge Your Cognitive Distortions  Recognize the distortions  Challenge them  Consider the alternatives  Examine the evidence  Is this thought helping me  Reference group (what would others think or do? What would I tell a friend?)  Replace distortions with positive self-talk  I have accomplished a lot already  I am smart and I can do this  I belong here  I am prepared for this test  It is only one test The Power of Writing Ramirez & Beilock (2014) & Nelson & Knight (2010) Writing for a few minutes prior tests increased self-efficacy and test performance! Be a Role Model for your Patients Increase Positive Experiences Pleasant Activities Alone With Others Inside Outside Successful Study Skills Spaced (not massed) Learning Elaboration and variation and elaboration(!) Organize the Material Ask Questions Use Mnemonics Sleep! Tips for the Day of the Test Sleep & Eat well Use Coping Skills Don't worry about other students finishing the test before you do Concentrate on your own test Stay focused on the questions Tips for Multiple Choice Questions  Read the question and circle or underline any key words  Try to answer a question before looking at the choices  If your answer is there, that’s a good sign!  Eliminate wrong answers  Mark questions that you can’t answer & continue working. Then, return to skipped questions, even if it is simply to mark a guess.  Pace Yourself  Do not change your answers WARNING! Depression and Burn-out! Helplessness and Hopelessness Sadness and Irritability Anhedonia Changes in Sleep Changes in Appetite Resources  Faculty Advisors  Office of Student Affairs Advisor  (312) 996-2450  UIC Counseling Center  (312) 996-3490  Office of Applied Psychological Services at UIC  (312) 996-2540  Amanda Lorenz, PhD, at 312-413-2636 or [email protected]  Personal Physician