Regardless
of age, studying then taking a test, comes with a lot of mental energy,
worry and anxiety. For some, multiple choice exams are a breeze. For
others, it’s an analytical mind-game leading to one’s head spinning over
choosing a, b, c, d, none of the above or all the above. Others may
prefer written or oral exams while others cringe at the thought of
presenting and being judged. To provide some clarity, ease and focus we
turn to Dr. Sanam Hafeez, a NYC
based licensed clinical neuropsychologist, teaching faculty member at
the prestigious Columbia University Teacher’s College and the founder
and Clinical Director of Comprehensive Consultation Psychological
Services. Dr. Hafeez offers these 5 test taking survival tips.
1. Study a bit at a time instead of cramming. One
of the first steps in feeling confident in test taking is really
knowing the material. “Anxiety of any form comes from fear of the
future. In this case, it’s fear of not being prepared for the exam.
There’s a fear of failure. Allow ample time to fully process the
material and at your pace. Understand how you or your child best
interprets the information. Some people need to visualize concepts and
internalize them so they are relatable,” explains Dr. Hafeez who
specializes in evaluating college students with disabilities and
advocates for accommodations in college and workplace standardized
tests.
2. Make it fun! Dr. Hafeez recommends getting creative
and doing whatever it takes for the material to resonate with you.
Inventing stories that include the concepts you are learning may help.
Playing trivia games with a study group and creating an upbeat, fun
learning atmosphere is a great way to remember key points easier. “Some
students make up rap songs, other might draw a picture or diagram,
others associate concepts to colors. The key is really understanding
what makes a concept stick in your mind. Most people really learn when
they process the material applying it to themselves,” she explains.
3. Do some mental interval training. Use
an alarm and go through material for 30 minutes. Then when the alarm
goes off, review the material and write of which key points will most
likely be a test question. “This helps the mind focus on the end goal
which is being able to anticipate and answer test questions correctly.
It helps people to learn in chunks and really retain information that is
necessary, causing them to focus and drill down to what’s really
important,” says Dr. Hafeez.
4. Get physical. “You
want to remain focused with blood flowing. Studying while lying down or
hunching over a desk for hours on end will cause sluggishness,
drowsiness, boredom and impairs retention,” cautions Dr. Hafeez. A
learning technique that works for many is to study while standing. Get a
dry erase board or easel with paper. Read aloud then at the end of each
page write down possible test questions with answers on the board. Snap
a picture of the board and make a slideshow of all the possible test
questions you can review again later.
5. Eat well and rest well. It
is common for people to be so nervous before an exam that they tense up
and lose their appetite. They may even lie awake going through all they
learned in their minds. To prevent this be sure to have healthy snacks
and drinks within reach. Opt for water or iced green tea and avoid soda.
Processed high carb, high fat foods, and sugary high caffeinated drinks
will give you a boost at first but then you’ll feel filled up and
lethargic. Chopped apples and peanut butter, soups, and veggies with
hummus are easy on the stomach and are brain boosting foods.
“If
unable to sleep, lay down, breathe and listen to music, read or watch
something unrelated to the exam. You want to wind down your mind and rid
any anxious thoughts that may lead to insomnia. Ending the study time
an hour or two before bed will give the mind time to switch off from
studies and settle down for sleep,” recommends Dr. Hafeez.
“The
key to making the grade is to really listen to yourself and get to
understand how you or your child learns. Once that is identified,
information is absorbed easily and fits like a puzzle piece in the
mind,” encourages Dr. Hafeez.
About the Doctor:
Dr. Sanam Hafeez PsyD is
a NYC based licensed clinical neuropsychologist, teaching faculty
member at the prestigious Columbia University Teacher’s College and the
founder and Clinical Director of Comprehensive Consultation
Psychological Services, P.C. a neuropsychological, developmental and
educational center in Manhattan and Queens.
Dr.
Hafeez masterfully applies her years of experience connecting
psychological implications to address some of today’s common issues such
as body image, social media addiction, relationships, workplace stress,
parenting and psychopathology (bipolar, schizophrenia, depression,
anxiety, etc…). In addition, Dr. Hafeez works with individuals who
suffer from post-traumatic stress disorder (PTSD), learning
disabilities, attention and memory problems, and abuse. Dr. Hafeez often
shares her credible expertise to various news outlets in New York City
and frequently appears on CNN and Dr.Oz.
Connect with her via twitter @comprehendMind or www .comprehendthemind.com
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