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Dealing with Exam Panic: Overcoming Cognitive Distortions and the Fight or Flight Response

Final exams bring mixed emotions, including anxiety and panic. Learn to recognize the signs and use interventions to reduce the physical reaction. Challenge irrational thoughts and reinforce positive thinking to overcome exam panic.

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Dealing with Exam Panic: Overcoming Cognitive Distortions and the Fight or Flight Response

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  1. Exam Panic

  2. Exam Anxiety

  3. Final exams bring mixed emotions

  4. The Fight or Flight Response

  5. Central Nervous System

  6. Dealing with Fight / Flight Response • Recognise the signs within yourself. • Use interventions which reduce the physical reaction. • Breathing techniques. • Do something physical to reduce the amount of toxins in your muscles. • Diet – Caffeine & sugar fuel fight or flight. Consider complex carbs, eating smaller, more frequent meals, drinking plenty of water, and limiting the intake of caffeine and alcohol.

  7. Cognitive Distortions • Irrational thoughts that are not based in evidence. • Ways that our mind convinces us of something that isn’t really true. • They are used to reinforce negative thinking or emotions — telling ourselves things that sound rational and accurate, but really only serve to keep us feeling bad about ourselves.

  8. Cognitive Distortions - Exams • “I always do badly in exams” • “I failed the last exam, so I am bound to fail this one” • “I do not know anything” • “I cannot remember anything” • “I never get the timing right” • “Everyone else knows more than me” • “I have probably failed”

  9. Rational Vs Distorted

  10. Cognitive Distortions

  11. How to deal with cognitive distortions? • Recognise them as distorted thinking. • Challenge them with reality … Is it really true that … • Imagine they are being said by this man in the box. Close the box.

  12. Role Play In pairs, role play the cognitive distortions and who you could respond to those distortions.

  13. Role Play Ideas Distorted Thinking Rational Thinking? • “I always do badly in exams” • “I failed the last exam, so I am bound to fail this one” • “I do not know anything” • “I cannot remember anything” • “I never get the timing right” • “Everyone else knows more than me” • “I have probably failed”

  14. What should you do?

  15. What is your positive sound track? http://www.youtube.com/watch?v=btPJPFnesV4 http://www.youtube.com/watch?v=4ULVQOneeZE http://www.youtube.com/watch?v=HgzGwKwLmgM

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