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  • Welcome To Kaplan's Stress Management Workshop

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    Welcome To Kaplan's Stress Management Workshop Are you nervous about taking your test? Do you "stress out" under the pressures of taking standardized exams? Do your palms sweat just thinking about the word "stress"? Have you had trouble in the past reigning in your fears? Do those fears keep you from concentrating, from "seeing" each question for what it is? The first thing: Don't panic. Such feelings are common. When there's a lot on the line, stress increases. That's normal. The question is, are you one of those who will rise above it? Kaplan knows that you can rise above it, and today we're going to show you how. We know that test day success doesn't just hinge on knowing the test content, and practicing winning strategies. It also requires mastering the psychological element of the test day experience. Let's not lose sight of the fact that we've been working on the psychological dimensions of test taking ever since your Kaplan course began. It's been folded into our presentation of every aspect of the exam. And of course there's no better way to reduce stress and anxiety when you know how the test works, and practice what you know. But there comes a time when the psychological dimension of test taking needs to take center stage, and this is that moment. By reading the text of this workshop, and carrying out the tasks and exercises you are assigned, you become proactive in the effort to get every element of your being in sync for test day success. Let's get right to it. [Page 2 of 13] What Is Stress? Much has been said and written about stress. (It's a perennial part of life, right?) But despite the fact that we're all aware of it, no two people are likely to agree on what specifically stress is, what causes it, and how to reduce it. When it comes to the stress associated with standardized test taking, Kaplan—the company that has been in the business of reducing test stress for over 60 years—has come up with a precise and extremely useful definition: You should think of stress as any factor, physical or psychological, that impedes your optimum performance. To put it another way, anything that gets in the way of your scoring the best you can is a cause of stress that needs to be identified and minimized. This means that you don't have to be aiming for the 99th percentile to be a victim of stress. Stress increases anyone's risk of falling short of his or her goals, whether s/he's aiming for the top of the scoring scale or somewhere in the middle. And it means that even if your preparation has been the very best—if you've taken a Kaplan course, for instance—you nevertheless need to attend to this issue and remove as much stress as you can. Only by doing so can all of the knowledge and technique you've developed work for you on test day. How To Use This Workshop This workshop will show you how to get rid of many of the physical and psychological barriers that would otherwise impede you from doing your very best. It will introduce you to concrete techniques for managing the most common sources of test stress—techniques that you'll need to learn, apply, and practice. Whether you're highly stressed-out about your exam, basically confident but curious to pick up a few pointers, or somewhere in between, you're about to be presented with concrete ideas—real techniques, not theoretical blather—that you can utilize to make the test day experience easier, more rewarding, and more profitable. Read each page that follows. Take good notes, and try each exercise out for starters. Then, every week, practice the techniques that seem to work best for you, and that seem most applicable to whatever stress you're feeling. We'd also recommend that you come back to this Workshop with 10 -14 days remaining prior to your exam. Looking over this workshop a second time, as the exam looms, can have a powerful restorative effect on the final days of your preparation. Have fun, have faith (in yourself and in us)

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    Welcome To Kaplan's Stress Management Workshop Are you nervous about taking your test? Do you "stress out" under the pressures of taking standardized exams? Do your palms sweat just thinking about the word "stress"? Have you had trouble in the past reigning in your fears? Do those fears keep you from concentrating, from "seeing" each question for what it is? The first thing: Don't panic. Such feelings are common. When there's a lot on the line, stress increases. That's normal. The question is, are you one of those who will rise above it? Kaplan knows that you can rise above it, and today we're going to show you how. We know that test day success doesn't just hinge on knowing the test content, and practicing winning strategies. It also requires mastering the psychological element of the test day experience. Let's not lose sight of the fact that we've been working on the psychological dimensions of test taking ever since your Kaplan course began. It's been folded into our presentation of every aspect of the exam. And of course there's no better way to reduce stress and anxiety when you know how the test works, and practice what you know. But there comes a time when the psychological dimension of test taking needs to take center stage, and this is that moment. By reading the text of this workshop, and carrying out the tasks and exercises you are assigned, you become proactive in the effort to get every element of your being in sync for test day success. Let's get right to it. [Page 2 of 13] What Is Stress? Much has been said and written about stress. (It's a perennial part of life, right?) But despite the fact that we're all aware of it, no two people are likely to agree on what specifically stress is, what causes it, and how to reduce it. When it comes to the stress associated with standardized test taking, Kaplan—the company that has been in the business of reducing test stress for over 60 years—has come up with a precise and extremely useful definition: You should think of stress as any factor, physical or psychological, that impedes your optimum performance. To put it another way, anything that gets in the way of your scoring the best you can is a cause of stress that needs to be identified and minimized. This means that you don't have to be aiming for the 99th percentile to be a victim of stress. Stress increases anyone's risk of falling short of his or her goals, whether s/he's aiming for the top of the scoring scale or somewhere in the middle. And it means that even if your preparation has been the very best—if you've taken a Kaplan course, for instance—you nevertheless need to attend to this issue and remove as much stress as you can. Only by doing so can all of the knowledge and technique you've developed work for you on test day. How To Use This Workshop This workshop will show you how to get rid of many of the physical and psychological barriers that would otherwise impede you from doing your very best. It will introduce you to concrete techniques for managing the most common sources of test stress—techniques that you'll need to learn, apply, and practice. Whether you're highly stressed-out about your exam, basically confident but curious to pick up a few pointers, or somewhere in between, you're about to be presented with concrete ideas—real techniques, not theoretical blather—that you can utilize to make the test day experience easier, more rewarding, and more profitable. Read each page that follows. Take good notes, and try each exercise out for starters. Then, every week, practice the techniques that seem to work best for you, and that seem most applicable to whatever stress you're feeling. We'd also recommend that you come back to this Workshop with 10 -14 days remaining prior to your exam. Looking over this workshop a second time, as the exam looms, can have a powerful restorative effect on the final days of your preparation. Have fun, have faith (in yourself and in us)

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    23 Ansichten8 Seiten

    Welcome To Kaplan's Stress Management Workshop

    Hochgeladen von

    iwoohoosevrtime
    Welcome To Kaplan's Stress Management Workshop Are you nervous about taking your test? Do you "stress out" under the pressures of taking standardized exams? Do your palms sweat just thinking about the word "stress"? Have you had trouble in the past reigning in your fears? Do those fears keep you from concentrating, from "seeing" each question for what it is? The first thing: Don't panic. Such feelings are common. When there's a lot on the line, stress increases. That's normal. The question is, are you one of those who will rise above it? Kaplan knows that you can rise above it, and today we're going to show you how. We know that test day success doesn't just hinge on knowing the test content, and practicing winning strategies. It also requires mastering the psychological element of the test day experience. Let's not lose sight of the fact that we've been working on the psychological dimensions of test taking ever since your Kaplan course began. It's been folded into our presentation of every aspect of the exam. And of course there's no better way to reduce stress and anxiety when you know how the test works, and practice what you know. But there comes a time when the psychological dimension of test taking needs to take center stage, and this is that moment. By reading the text of this workshop, and carrying out the tasks and exercises you are assigned, you become proactive in the effort to get every element of your being in sync for test day success. Let's get right to it. [Page 2 of 13] What Is Stress? Much has been said and written about stress. (It's a perennial part of life, right?) But despite the fact that we're all aware of it, no two people are likely to agree on what specifically stress is, what causes it, and how to reduce it. When it comes to the stress associated with standardized test taking, Kaplan—the company that has been in the business of reducing test stress for over 60 years—has come up with a precise and extremely useful definition: You should think of stress as any factor, physical or psychological, that impedes your optimum performance. To put it another way, anything that gets in the way of your scoring the best you can is a cause of stress that needs to be identified and minimized. This means that you don't have to be aiming for the 99th percentile to be a victim of stress. Stress increases anyone's risk of falling short of his or her goals, whether s/he's aiming for the top of the scoring scale or somewhere in the middle. And it means that even if your preparation has been the very best—if you've taken a Kaplan course, for instance—you nevertheless need to attend to this issue and remove as much stress as you can. Only by doing so can all of the knowledge and technique you've developed work for you on test day. How To Use This Workshop This workshop will show you how to get rid of many of the physical and psychological barriers that would otherwise impede you from doing your very best. It will introduce you to concrete techniques for managing the most common sources of test stress—techniques that you'll need to learn, apply, and practice. Whether you're highly stressed-out about your exam, basically confident but curious to pick up a few pointers, or somewhere in between, you're about to be presented with concrete ideas—real techniques, not theoretical blather—that you can utilize to make the test day experience easier, more rewarding, and more profitable. Read each page that follows. Take good notes, and try each exercise out for starters. Then, every week, practice the techniques that seem to work best for you, and that seem most applicable to whatever stress you're feeling. We'd also recommend that you come back to this Workshop with 10 -14 days remaining prior to your exam. Looking over this workshop a second time, as the exam looms, can have a powerful restorative effect on the final days of your preparation. Have fun, have faith (in yourself and in us)

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    Welcome To Kaplan's Stress Management Workshop Are you nervous about taking your test?

    Do you "stress out" under the pressures o taking standardi!ed e"ams? Do your palms s#eat $ust thinking about the #ord "stress"? %ave you had trouble in the past reigning in your ears? Do those ears keep you rom concentrating& rom "seeing" each 'uestion or #hat it is? The irst thing( Don't panic) Such eelings are common) When there's a lot on the line& stress increases) That's normal) The 'uestion is& are you one o those #ho #ill rise above it? Kaplan kno#s that you can rise above it& and today #e're going to sho# you ho#) We kno# that test day success doesn't $ust hinge on kno#ing the test content& and practicing #inning strategies) *t also re'uires mastering the psychological element o the test day e"perience) +et's not lose sight o the act that #e've been #orking on the psychological dimensions o test taking ever since your Kaplan course began) *t's been olded into our presentation o every aspect o the e"am) And o course there's no better #ay to reduce stress and an"iety #hen you kno# ho# the test #orks& and practice #hat you kno#) ,ut there comes a time #hen the psychological dimension o test taking needs to take center stage& and this is that moment) ,y reading the te"t o this #orkshop& and carrying out the tasks and e"ercises you are assigned& you become proactive in the e ort to get every element o your being in sync or test day success) +et's get right to it) -.age / o 012 What *s Stress? Much has been said and #ritten about stress) 3*t's a perennial part o li e& right?4 ,ut despite the act that #e're all a#are o it& no t#o people are likely to agree on #hat speci ically stress is& #hat causes it& and ho# to reduce it) When it comes to the stress associated #ith standardi!ed test taking& Kaplan5 the company that has been in the business o reducing test stress or over 67 years5has come up #ith a precise and e"tremely use ul de inition( 8ou should think o stress as any actor& physical or psychological& that impedes your optimum per ormance) To put it another #ay& anything that gets in the #ay o your scoring the best you can is a cause o stress that needs to be identi ied and minimi!ed) This means that you don't have to be aiming or the 99th percentile to be a

    victim o stress) Stress increases anyone's risk o alling short o his or her goals& #hether s:he's aiming or the top o the scoring scale or some#here in the middle) And it means that even i your preparation has been the very best5i you've taken a Kaplan course& or instance5you nevertheless need to attend to this issue and remove as much stress as you can) ;nly by doing so can all o the kno#ledge and techni'ue you've developed #ork or you on test day) %o# To <se This Workshop This #orkshop #ill sho# you ho# to get rid o many o the physical and psychological barriers that #ould other#ise impede you rom doing your very best) *t #ill introduce you to concrete techni'ues or managing the most common sources o test stress5techni'ues that you'll need to learn& apply& and practice) Whether you're highly stressed=out about your e"am& basically con ident but curious to pick up a e# pointers& or some#here in bet#een& you're about to be presented #ith concrete ideas5real techni'ues& not theoretical blather5that you can utili!e to make the test day e"perience easier& more re#arding& and more pro itable) >ead each page that ollo#s) Take good notes& and try each e"ercise out or starters) Then& every #eek& practice the techni'ues that seem to #ork best or you& and that seem most applicable to #hatever stress you're eeling) We'd also recommend that you come back to this Workshop #ith 07 =0? days remaining prior to your e"am) +ooking over this #orkshop a second time& as the e"am looms& can have a po#er ul restorative e ect on the inal days o your preparation) %ave un& have aith 3in yoursel and in us45and good luck@

    Taking Stock "Every battle is decided before the first shot is fired." ;ne o the most common barriers to e"cellent per ormance is e"cessive a#areness o one's #eaknesses)

    Do you keep thinking about the 'uestion types you haven't mastered& the time you haven't put in& the pages o revie# material you haven't yet gotten to? * so& odds are that you've started to lose sight o all o the very real successes and progress you've achieved to date) And let's ace it5each o us is going to gain con idence 3and points4 not rom #hat #e don't kno#& not rom #hat #e're #eak in& but rom our strengths) >evie# your preparation process thus ar) +ist all o the things5large and small5that you are good at doing) Don't leave out all o the things you're ;)K) at& and all o the things you've learned) ;ver the days and #eeks ahead& #e need or you to do t#o additional tasks( 304 A"pand the list every e# days) 3/4 Keep re=reading it& and reminding yoursel o ho# skilled you are& and ho# ar you've come) -.age B o 012 Accentuate The .ositive& Aliminate The Cegative .ositive sel =talk is liberating and invigorating) *t lays the psychological ground#ork or success) Donversely& negative sel =talk is incredibly debilitating) There's no #ay you can per orm up to snu & or better& i you're sending yoursel messages o ailure in advance) And you kno# #hat's #orst? What's #orst are the little $okes #e make at our o#n e"pense( E "Me? ,reak into the 97th percentile? Are you kidding? -chuckle2" E "* go to pieces during >eading Domprehension& *'m such a dope) -embarrassed laugh2" Fokes at your e"pense are destructive because they contribute to destroying your con idence) The motivation behind them is to inoculate the ego against uture ailure) 3"* * laugh about it no#& then alling short #on't hurt as much later on)"4 Trouble is& the $okes become a sel = ul illing prophecy& and bring about a letdo#n) %ere's the bottom line( The little engine that says "* think * can& * think * can" may or may not make it to the top o the hill) ,ut the engine that says "* kno# * can't"? *t never #ill) Bet on it! >emove all negative thoughts rom your consciousness) See to it that every day you send yoursel several positive& encouraging& hope ul messages)

    See the glass as hal = ull) Keep telling yoursel "* choose to take this test 3not '* must'4& and * #ill do #ell) Dreative Gisuali!ation "If you can imagine something happening, you can help to make it happen." A ma$or reason #hy many e"aminees all short o their scoring goals is that they simply can't see themselves succeeding on the e"am) As the test rolls around& success seems urther a#ay than ever) *s it any #onder that these olks eel all at sea during the e"am itsel ? And that their scores re lect their pessimism? Dlose your eyes and start remembering a situation in #hich you did #ell on a test) * you can't come up #ith one& pick a situation in #hich you did some really good academic #ork that you #ere really proud o & or some other kind o genuine accomplishment) Cot a iction& mind you5it's got to be rom real li e) Make it as detailed as possible) Think about the sights& the sounds& the smells& even the tastes& that you can associate #ith this e"perience o academic success) Ce"t& start thinking about your e"am in line #ith that e"perience) Don't make comparisons bet#een them) Fust start imagining taking your e"am #ith that same eeling o rela"ed control) +iterally "see" yoursel attacking the 'uestions #ith con idence& moving steadily or#ard& not getting bogged do#n on tough problems and making sure you get to all o the manageable ones) Whatever you kno# to be the best test=taking techni'ues& see yoursel using them) Dreative visuali!ation is a great #ay to 3almost4 hypnoti!e yoursel into bringing the $ob o test=taking do#n to earth& and believing in your o#n abilities) .ut yoursel through this e"ercise #henever the prospect o the e"am starts to bum you out) Keep making the vision o your succeeding during the e"am more vivid each time) .rioriti!ation The preparation process should seem less over#helming no# that you've been #orking through our irst e# points) Co#'s the time to start repairing your #eaknesses) ,ut ho#? * you try to repair too many problems at once& you'll $ust get more rustrated) Make a list o your test=taking #eaknesses)

    +ist everything that you'd like to improve be ore test day) Then decide #hich ones are the most important to tackle this #eek& and set up a schedule or doing so) Dome up #ith concrete steps to take) A"ample( * stamina is a problem& set up a ull=length proctored test e"perience or yoursel ) * you have trouble #ith a particular 'uestion type& set aside a couple o hours to #ork on nothing but that 'uestion type) Set up a similar schedule or each #eek o practice time) 8our time can be best employed in skills practice = that is& in #orking on one 'uestion type or passage type at a time) Aach #eek in the time that remains& continue this process& and try to make some progress on a limited number o your problem areas) Don't seek to solve every problem& because seeking ull solutions may be setting yoursel up or disappointment) But setting particular goals will yield significant results. Hetting *n Shape Let your body work for you. *n this day and age& do #e really need to persuade you that i you're in better physical shape& you'll be in better mental shape or the e"am? 8ou may already kno# that sedentary people get less o"ygen in the bloodstream) That in turn means less o"ygen to the brain& #hich in turn means problems or ocus and stamina) Take advantage o the body's ama!ing ability to rene# itsel through even the simplest physical activity) A"ercise@ * you belong to a gym& start going again regularly) * you don't belong to a gym& at least get up rom your chair and onto your eet every day( Walk briskly& $og& play hoops or tennis) * you get rustrated& don't beat yoursel up at your desk) *nstead& smack a handball against a #all until you eel better& and then go back to hitting the books) -.age 9 o 012 >ally The Troops et a cheering section.

    ,e sure that the people around you aren't pulling do#n your con idence and enthusiasm) When you're prepping or an e"am& you may not be a#are o ho# loved ones can get in the #ay& ho#ever innocently and un#ittingly) Donstant reminders o #hat you need to do 3"Het to bed early@ Turn o that TG@"4 and an"ious 'uestions about the result 3"Are you going to get the score you need?"4 can serve to thro# you o and undercut your con idence) And by the #ay& the in luence isn't al#ays innocent or #ell=meant) A riend or signi icant=other #ho has already aced the e"am in 'uestion may think that s:he is being supportive) ,ut kidding or dismissive comments made at your e"pense may actually be coming rom an unconscious rivalry& and may be eating a#ay at your con idence like termites eating a#ay at the loorboards) Co one's per ormance #as ever damaged by people's saying "8ou're the best@" day a ter day) ,ut plenty o opportunities or success #ere oiled by people's negativity) Donsider #hether anyone you kno# is needling you& or getting on your case& about your orthcoming e"am) * so& politely but irmly in orm riend& amily& and oe alike that you need to marshal all your concentration on getting ready or test day) !sk them to help you get your mind off the test whenever possible. ;ther#ise& they should be enthusiastic and positive& #ithout e"ception) *sometric >elie ! "lassic #tress $educer. %ere's a classic isometric e"ercise that invigorates the entire body) *t can be done #henever you get stressed out& $ust be ore the test begins& and even during the test i need be) >ead through the list belo#) When you think you have a good grasp on its se'uencing& act out each movement) %ake sure to breathe normally throughout this activity, and to gradually tense every muscle. 0) Dlose the eyes tightly) S'uee!e your nose and mouth together so that the #hole ace is scrunched /) up) 1) .ull chin into chest) ?) .ull shoulders together) B) Tighten arms to body& then put hands into tight ists) 6) .ull in your stomach) I) S'uee!e thighs and buttocks together)

    J) Tighten calves) 9) Stretch eet& then inally toes) At this point& every muscle is simultaneously tightened) Co# start rela"ing each body part& one at a time& in reverse orderK rela" your toes& then eet& then calves& etc) until you inally open your eyes) &on't rush any of this5the entire process could take as long as ive minutes rom start to inish) ,reathing5The Subtlest ; *n luences .eople #ho do poorly on standardi!ed tests& #e have discovered& tend to either hold their breath& or breathe erratically) *nterestingly& there's a high correlation bet#een high test scores and proper breathing) ;dd though it may seem& each person's breathing re lects5indeed& helps to determine5his or her poise and rhythm& and thus the #ay that person tackles any task) Aspecially the important tasks) There ore( Dheck on your breathing every hour or so as you practice or study) At least every hal =hour& stop studying and breathe slo#ly and rhythmically5 say& ive inhale:e"hale cycles) *n other #ords& orce yoursel to concentrate on& and control& your breathing) Test Day( Keeping *t Together The day be ore the e"am& be sure that you set aside everything you need to bring #ith you) Het there early) Hive yoursel positive rein orcement) ,ring something light to read to take your mind o the test during the break) And one last time( #ee yourself succeeding! -.age 01 o 012 Stress Management( Ce"t Steps It's all within your grasp( E Don idence and poise) E A"ploiting your strengths #hile repairing #eaknesses) E ! score to be proud of. !ll you need to do is commit. Dommit to a 077L diet o positive rein orcement& and trim a#ay the at o negativity #eighing you do#n) Gisuali!e your success be ore it occurs) *denti y both your strengths and your #eaknesses& and give the ormer every dram o your attention) Het some e"ercise) And keep breathing)

    )ou can do it! We're proud o you already) o for it!

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