Evaluating anxiety

‫ﺗﻘﯿﯿﻢ اﻟﻘﻠﻖ‬
 What Is Anxiety?
‫ﻣ ﺎ ھﻮ ا ﻟ ﻘﻠ ﻖ ؟‬

Anxiety is the feeling of agitation and distress you

experience when you are faced with a challenge such
as performing on stage, competing in an athletic event
or taking an exam .
‫اﻟﻘﻠق ھو اﻟﺷﻌور ﺑﺎﻹﺛﺎرة واﻟﺿﯾق اﻟذي ﺗﺷﻌر ﺑﮫ ﻋﻧدﻣﺎ‬
‫ﺗواﺟﮫ ﺗﺣدﯾًﺎ ﻣﺛل اﻷداء ﻋﻠﻰ ﺧﺷﺑﺔ اﻟﻣﺳرح أو اﻟﻣﻧﺎﻓﺳﺔ ﻓﻲ‬
.‫ﺣدث رﯾﺎﺿﻲ أو إﺟراء اﺧﺗﺑﺎر‬
 What is Test Anxiety?
‫ﻣﺎ ھﻮ اﺧﺘﺒﺎر اﻟﻘﻠﻖ؟‬
• Test anxiety is the feeling of nervousness and
distress you experience before or during an exam.
Students who suffer from test anxiety report :
• Difficulties with concentration,
• Mental blocks,
‫اﻟﻘﻠق ﻣن اﻻﺧﺗﺑﺎر ھو اﻟﺷﻌور ﺑﺎﻟﺗوﺗر واﻟﺿﯾق اﻟذي‬
• And distractibility. .‫ﺗﺷﻌر ﺑﮫ ﻗﺑل أو أﺛﻧﺎء اﻻﻣﺗﺣﺎن‬
:‫ﺗﻘرﯾر اﻟطﻼب اﻟذﯾن ﯾﻌﺎﻧون ﻣن ﻗﻠق اﻻﻣﺗﺣﺎن‬
.‫• ﺻﻌوﺑﺎت ﻓﻲ اﻟﺗرﻛﯾز‬
‫• ﻛﺗل ﻋﻘﻠﯾﺔ‬
.‫• واﻟﺗﺷﺗت‬
 There Are Two Types Of Anxiety:
:‫اﻟﻘﻠﻖ ﻧﻮﻋﺎن‬

• Anticipatory: feeling of distress occurring

while studying for or thinking about the exam.
‫ اﻟﺷﻌور ﺑﺎﻟﺿﯾق اﻟذي ﯾﺣدث أﺛﻧﺎء اﻟدراﺳﺔ أو اﻟﺗﻔﻛﯾر‬:‫• ﺗوﻗﻌﻲ‬
.‫ﻓﻲ اﻻﻣﺗﺣﺎن‬

• Situational: feeling of distress occurring

while taking the exam.
.‫ اﻟﺷﻌور ﺑﺎﻟﺿﯾق اﻟذي ﯾﺣدث أﺛﻧﺎء إﺟراء اﻻﻣﺗﺣﺎن‬:‫• ظرﻓﯾﺔ‬
 What causes test anxiety?
‫ﻣﺎ اﻟﺬي ﯾﺴﺒﺐ ﻗﻠﻖ اﻻﺧﺘﺒﺎر؟‬
Ø Lack of preparation!
Ø Past experiences of blanking out or performing badly on
exams.
Ø Focusing too much on the outcome.
Ø Focusing too much on how other classmates and friends are
doing.
Ø Issues outside of school distracting you from studying for or
concentrating on exam.
!‫ﻗﻠﺔ اﻟﺗﺣﺿﯾر‬ Ø
.‫اﻟﺗﺟﺎرب اﻟﺳﺎﺑﻘﺔ ﻟﻠﺗﺧﻠص ﻣن اﻻﻣﺗﺣﺎﻧﺎت أو اﻷداء اﻟﺳﯾﺊ ﻓﯾﮭﺎ‬ Ø
.‫اﻟﺗرﻛﯾز ﻛﺛﯾرا ﻋﻠﻰ اﻟﻧﺗﯾﺟﺔ‬ Ø
.‫اﻟﺗرﻛﯾز ﻛﺛﯾًرا ﻋﻠﻰ أداء زﻣﻼء اﻟدراﺳﺔ واﻷﺻدﻗﺎء اﻵﺧرﯾن‬ Ø
‫ﻣﺷﺎﻛل ﺧﺎرج اﻟﻣدرﺳﺔ ﺗﺷﺗت اﻧﺗﺑﺎھك ﻋن اﻟدراﺳﺔ أو اﻟﺗرﻛﯾز‬ Ø
.‫ﻋﻠﻰ اﻻﻣﺗﺣﺎن‬
 How does test anxiety affect you?
‫ﻛﯿﻒ ﯾﺆﺛﺮ اﻟﻘﻠﻖ ﻣﻦ اﻻﺧﺘﺒﺎر ﻋﻠﯿﻚ؟‬

• Test anxiety affects you in three ways:

ü Physiologically
:‫• ﯾؤﺛر اﻟﻘﻠق ﻣن اﻻﺧﺗﺑﺎر ﻋﻠﯾك ﺑﺛﻼث طرق‬

ü Behaviorally ‫ ﻓﺳﯾوﻟوﺟﯾﺎ‬ü

‫ ﺳﻠوﻛﯾًﺎ‬ü
ü Psychologically
‫ ﻧﻔﺳﯾﺎ‬ü
 Physiological reactions may include:
:‫ﻗﺪ ﺗﺸﻤﻞ اﻟﺘﻔﺎﻋﻼت اﻟﻔﺴﯿﻮﻟﻮﺟﯿﺔ ﻣﺎ ﯾﻠﻲ‬

q-Increased Heartbeat
‫ زﯾﺎدة ﺿرﺑﺎت اﻟﻘﻠب‬- q
q- Tensed Muscles
‫ ﺗوﺗر اﻟﻌﺿﻼت‬- q

q- Perspiration ‫ ﻋرق‬- q

‫ ﻓم ﺟﺎف‬- q
q- Dry Mouth
 Behavioral reactions may include:
:‫ﻗﺪ ﺗﺸﻤﻞ اﻟﺘﻔﺎﻋﻼت اﻟﺴﻠﻮﻛﯿﺔ ﻣﺎ ﯾﻠﻲ‬
q - Inability to make decisions, act, or express yourself.

q - Difficulty reading and understanding questions on an

exam.
q - Difficulty organizing your thoughts.

q - Difficulty recalling or retrieving terms and concepts.

.‫ ﻋدم اﻟﻘدرة ﻋﻠﻰ اﺗﺧﺎذ اﻟﻘرارات أو اﻟﺗﺻرف أو اﻟﺗﻌﺑﯾر ﻋن ﻧﻔﺳك‬- q

.‫ ﺻﻌوﺑﺔ ﻗراءة وﻓﮭم اﻷﺳﺋﻠﺔ ﻓﻲ اﻻﻣﺗﺣﺎن‬- q

.‫ ﺻﻌوﺑﺔ ﺗﻧظﯾم أﻓﻛﺎرك‬- q

.‫ ﺻﻌوﺑﺔ ﺗذﻛر أو اﺳﺗرﺟﺎع اﻟﻣﺻطﻠﺣﺎت واﻟﻣﻔﺎھﯾم‬- q

 Psychological reactions may include:
:‫ﻗﺪ ﺗﺸﻤﻞ ردود اﻟﻔﻌﻞ اﻟﻨﻔﺴﯿﺔ‬
q- Feeling apprehensive or uneasy

q- Feeling upset

q- Having self-doubt or negative self-talk.

‫ اﻟﺷﻌور ﺑﺎﻟﻘﻠق أو اﻟﻘﻠق‬- q

‫ ﯾﺷﻌر ﺑﺎﻻﺣﺑﺎط‬- q

.‫ اﻟﺷك اﻟذاﺗﻲ أو اﻟﺣدﯾث اﻟﺳﻠﺑﻲ ﻋن اﻟﻧﻔس‬- q

 How can you prepare well and in advance?
‫ﻛﯿﻒ ﯾﻤﻜﻨﻚ اﻻﺳﺘﻌﺪاد ﺑﺸﻜﻞ ﺟﯿﺪ وﻣﻘﺪًﻣﺎ؟‬
ü Gather information about the exam.
ü Set up a study schedule.
ü Review material often throughout the semester.
ü Test yourself.

.‫ اﺟﻣﻊ ﻣﻌﻠوﻣﺎت ﻋن اﻻﻣﺗﺣﺎن‬ü

.‫ ﺿﻊ ﺟدوًﻻ ﻟﻠدراﺳﺔ‬ü
‫ ﻗم ﺑﻣراﺟﻌﺔ اﻟﻣواد ﻓﻲ ﻛﺛﯾر ﻣن اﻷﺣﯾﺎن طوال‬ü
.‫اﻟﻔﺻل اﻟدراﺳﻲ‬
.‫ اﺧﺗﺑر ﻧﻔﺳك‬ü
 1.Gather information about the exam
‫ اﺟﻤﻊ ﻣﻌﻠﻮﻣﺎت ﻋﻦ اﻻﻣﺘﺤﺎن‬-1
• To gather information about the exam ask:

- What kind of test am I going to take?

- How much time will I have?
- What material will be covered?
- How will the test be graded?
:‫ اﺳﺄل‬، ‫ﻟﺟﻣﻊ ﻣﻌﻠوﻣﺎت ﺣول اﻻﻣﺗﺣﺎن‬

‫ﻣﺎ ﻧوع اﻻﺧﺗﺑﺎر اﻟذي ﺳﺄﺧﺿﻊ ﻟﮫ؟‬

‫ﻛم ﻣن اﻟوﻗت ﺳﯾﻛون ﻟدي؟‬
‫ﻣﺎ ھﻲ اﻟﻣواد اﻟﺗﻲ ﺳﯾﺗم ﺗﻐطﯾﺗﮭﺎ؟‬
‫ﻛﯾف ﺳﯾﺗم ﺗﺻﻧﯾف اﻻﺧﺗﺑﺎر؟‬
 2.Set up a study schedule
ً ‫ ﺿﻊ ﺟﺪوﻻً دراﺳﯿﺎ‬-2
• Put specific study times into your schedule and determine
study tasks for each review session.
.‫ﺿﻊ أوﻗﺎت دراﺳﺔ ﻣﺣددة ﻓﻲ ﺟدوﻟك وﺣدد ﻣﮭﺎم اﻟدراﺳﺔ ﻟﻛل ﺟﻠﺳﺔ ﻣراﺟﻌﺔ‬
• Below is an example of a student’s review schedule one
week before exam:
:‫ﻓﯾﻣﺎ ﯾﻠﻲ ﻣﺛﺎل ﻟﺟدول ﻣراﺟﻌﺔ اﻟطﺎﻟب ﻗﺑل أﺳﺑوع ﻣن اﻻﺧﺗﺑﺎر‬
3.Review material effectively and often throughout the semester
‫ ﻣﺮاﺟﻌﺔ اﻟﻤﻮاد ﺑﺸﻜﻞ ﻓﻌﺎل وﻓﻲ ﻛﺜﯿﺮ ﻣﻦ اﻷﺣﯿﺎن طﻮال اﻟﻔﺼﻞ اﻟﺪراﺳﻲ‬.3
1. -Conduct review sessions 10 minutes a day for each class.
Seeing, hearing, or interacting with the class material often
will help you remember it.

2. -Study in short spurts (an hour or less) and take breaks,

rather that studying straight through for several hours.

3. -Aim for understanding the material, not just memorizing.

‫ ﻏﺎﻟﺑًﺎ ﻣﺎ ﺗﺳﺎﻋدك رؤﯾﺔ‬.‫ دﻗﺎﺋق ﻓﻲ اﻟﯾوم ﻟﻛل ﻓﺻل‬10 ‫ ﻋﻘد ﺟﻠﺳﺎت ﻣراﺟﻌﺔ ﻟﻣدة‬- .1
.‫ﻣﺎدة اﻟﻔﺻل أو ﺳﻣﺎﻋﮭﺎ أو اﻟﺗﻔﺎﻋل ﻣﻌﮭﺎ ﻋﻠﻰ ﺗذﻛرھﺎ‬

‫ ﺑدﻻً ﻣن اﻟدراﺳﺔ ﻣﺑﺎﺷرة‬، ‫ ادرس ﻟﻔﺗرات ﻗﺻﯾرة )ﺳﺎﻋﺔ أو أﻗل( وﺧذ ﻓﺗرات راﺣﺔ‬- .2
.‫ﻟﻌدة ﺳﺎﻋﺎت‬

.‫ اﻟﮭدف ھو ﻓﮭم اﻟﻣﺎدة وﻟﯾس اﻟﺣﻔظ ﻓﻘط‬- .3

 4.Test yourself
‫ اﺧﺘﺒﺮ ﻧﻔﺴﻚ‬-4
1. Making flash cards.

2. -Using chapter tests in your textbook.

3. -Turning each section heading into a question and then

trying to answer it.
4. -Looking away from each section you are studying and
reiterating (to yourself or a study partner), verbally or in
writing, what that section is about.
.‫ﻋﻣل ﺑطﺎﻗﺎت ﺗﻌﻠﯾﻣﯾﺔ‬ .1
.‫اﺳﺗﺧدام اﺧﺗﺑﺎرات اﻟﻔﺻل ﻓﻲ ﻛﺗﺎﺑك اﻟﻣدرﺳﻲ‬- .2
.‫ ﺗﺣوﯾل ﻋﻧوان ﻛل ﻗﺳم إﻟﻰ ﺳؤال ﺛم ﻣﺣﺎوﻟﺔ اﻹﺟﺎﺑﺔ ﻋﻠﯾﮫ‬- .3
‫ ﺷﻔﮭﯾًﺎ أو‬، (‫ اﻧظر ﺑﻌﯾدًا ﻋن ﻛل ﻗﺳم ﺗدرﺳﮫ وﻛرر )ﻟﻧﻔﺳك أو ﻟﺷرﯾك اﻟدراﺳﺔ‬- .4
.‫ ﻣﺎ ﯾدور ﺣوﻟﮫ ھذا اﻟﻘﺳم‬، ‫ﻛﺗﺎﺑﯾًﺎ‬
 What are some ways to deal with test anxiety before the exam?
‫ﻣﺎ ھﻲ ﺑﻌﺾ طﺮق اﻟﺘﻌﺎﻣﻞ ﻣﻊ ﻗﻠﻖ اﻻﺧﺘﺒﺎر ﻗﺒﻞ اﻻﻣﺘﺤﺎن؟‬

• Prepare well and in advance!

• Check your attitude!

!‫اﺳﺗﻌد ﺟﯾدًا وﻣﻘدًﻣﺎ‬ •
• Relax!
!‫ﺗﺣﻘق ﻣن ﻣوﻗﻔك‬ •

!‫اﻻﺳﺗرﺧﺎء‬ •
How can you check your attitude before the exam?
‫ﻛﯿﻒ ﯾﻤﻜﻨﻚ اﻟﺘﺤﻘﻖ ﻣﻦ ﻣﻮﻗﻔﻚ ﻗﺒﻞ اﻻﻣﺘﺤﺎن؟‬

• -Change negative self-talk into positive self-talk. For

example, if the voice in your head says:
• “I’ve never been good at Math. I’m going to fail this
exam!”
• Change it to:
• “Math is not my best subject but if I practice and ask
questions, I’ll be okay
‫ ﻋﻠﻰ ﺳﺑﯾل اﻟﻣﺛﺎل‬.‫ﺗﺣّول اﻟﺣدﯾث اﻟﺳﻠﺑﻲ ﻋن اﻟﻧﻔس إﻟﻰ ﺣدﯾث إﯾﺟﺎﺑﻲ ﻋن اﻟﻧﻔس‬-
:‫ إذا ﻛﺎن اﻟﺻوت ﻓﻲ رأﺳك ﯾﻘول‬،
" !‫ ﺳﺄﻓﺷل ﻓﻲ ھذا اﻻﻣﺗﺣﺎن‬.‫"ﻟم أﻛن أﺟﯾد اﻟرﯾﺎﺿﯾﺎت أﺑدًا‬
:‫ﻗم ﺑﺗﻐﯾﯾره إﻟﻰ‬
‫ ﻓﺳﺄﻛون‬، ‫"اﻟرﯾﺎﺿﯾﺎت ﻟﯾﺳت أﻓﺿل ﻣوﺿوﻋﺎﺗﻲ وﻟﻛن إذا ﻣﺎرﺳت وطرح أﺳﺋﻠﺔ‬
‫ﺑﺧﯾر‬
How can you check your attitude before the exam?
‫ﻛﯿﻒ ﯾﻤﻜﻨﻚ اﻟﺘﺤﻘﻖ ﻣﻦ ﻣﻮﻗﻔﻚ ﻗﺒﻞ اﻻﻣﺘﺤﺎن؟‬

• -Keep in mind that one exam is unlikely to

make or break your whole future.
‫ ﺿﻊ ﻓﻲ اﻋﺗﺑﺎرك أﻧﮫ ﻣن ﻏﯾر اﻟﻣرﺟﺢ أن ﯾؤدي اﺧﺗﺑﺎر واﺣد إﻟﻰ ﻧﺟﺎح‬-
‫ﻣﺳﺗﻘﺑﻠك ﺑﺄﻛﻣﻠﮫ أو ﻛﺳره‬
• If issues outside of school distract you, jot
them down on a piece of paper so you can
come back to deal with them later.
‫ ﻓﻘم ﺑﺗدوﯾﻧﮭﺎ ﻋﻠﻰ‬، ‫إذا ﻛﺎﻧت ھﻧﺎك ﻣﺷﻛﻼت ﺧﺎرج اﻟﻣدرﺳﺔ ﺗﺷﺗت اﻧﺗﺑﺎھك‬
.‫ﻗطﻌﺔ ﻣن اﻟورق ﺣﺗﻰ ﺗﺗﻣﻛن ﻣن اﻟﻌودة ﻟﻠﺗﻌﺎﻣل ﻣﻌﮭﺎ ﻻﺣﻘًﺎ‬
 Relax
‫اﻻﺳﺘﺮﺧﺎء‬

• Learn stress releasing strategies that you can use in

and out of the exam situation. Practice the
techniques so they become easy to use
‫ﺗﻌرف ﻋﻠﻰ اﺳﺗراﺗﯾﺟﯾﺎت اﻟﺗﺧﻠص ﻣن اﻟﺗوﺗر اﻟﺗﻲ ﯾﻣﻛﻧك اﺳﺗﺧداﻣﮭﺎ أﺛﻧﺎء‬
‫ ﺗدرب ﻋﻠﻰ اﻷﺳﺎﻟﯾب ﺣﺗﻰ ﺗﺻﺑﺢ ﺳﮭﻠﺔ اﻻﺳﺗﺧدام‬.‫اﻻﺧﺗﺑﺎر وﺧﺎرﺟﮫ‬
• Exercise
• Listen to music that soothes or motivates you
• Stretch
• Practice stress releasing exercises ‫ﻣﻣﺎرﺳﮫ اﻟرﯾﺎﺿﮫ‬ •
‫• اﺳﺗﻣﻊ إﻟﻰ اﻟﻣوﺳﯾﻘﻰ اﻟﺗﻲ ﺗﻠطﻔك أو ﺗﺣﻔزك‬
‫• ﺗﻣﺗد‬
‫• ﺗدرب ﻋﻠﻰ ﺗﻣﺎرﯾن اﻟﺗﺧﻠص ﻣن اﻟﺗوﺗر‬
 What strategies can you use to relieve anxiety during the exam?
‫ﻣﺎ ھﻲ اﻻﺳﺘﺮاﺗﯿﺠﯿﺎت اﻟﺘﻲ ﯾﻤﻜﻨﻚ اﺳﺘﺨﺪاﻣﮭﺎ ﻟﺘﺨﻔﯿﻒ اﻟﻘﻠﻖ أﺛﻨﺎء اﻻﻣﺘﺤﺎن؟‬
Here are some student suggestions:
Ø Take a break. Stop for a minute, role your shoulders or
close your eyes.
Ø Get a drink of water. See if you can leave the room for a
drink of water so you can briefly leave the exam
environment.
Ø Ask a question. Break the uncomfortable silence by
asking the instructor a question.
:‫ﻓﯾﻣﺎ ﯾﻠﻲ ﺑﻌض اﻗﺗراﺣﺎت اﻟطﻼب‬
.‫ أدر ﻛﺗﻔﯾك أو أﻏﻣض ﻋﯾﻧﯾك‬، ‫ ﺗوﻗف ﻟدﻗﯾﻘﺔ‬.‫ ﺧذ اﺳﺗراﺣﺔ‬Ø
‫ ﺗﺣﻘق ﻣﻣﺎ إذا ﻛﺎن ﺑﺈﻣﻛﺎﻧك ﻣﻐﺎدرة اﻟﻐرﻓﺔ‬.‫ اﺣﺻل ﻋﻠﻰ ﺷراب ﻣن اﻟﻣﺎء‬Ø
.‫ﻟﺷرب اﻟﻣﺎء ﺣﺗﻰ ﺗﺗﻣﻛن ﻣن ﻣﻐﺎدرة ﺑﯾﺋﺔ اﻻﺧﺗﺑﺎر ﻟﻔﺗرة وﺟﯾزة‬
.‫ اﻛﺳر اﻟﺻﻣت اﻟﻣزﻋﺞ ﺑطرح ﺳؤال ﻋﻠﻰ اﻟﻣدرب‬.‫ طرح ﺳؤال‬Ø
What strategies can you use to relieve anxiety during the exam
‫ﻣﺎ ھﻲ اﻻﺳﺘﺮاﺗﯿﺠﯿﺎت اﻟﺘﻲ ﯾﻤﻜﻨﻚ اﺳﺘﺨﺪاﻣﮭﺎ ﻟﺘﺨﻔﯿﻒ اﻟﻘﻠﻖ أﺛﻨﺎء اﻻﻣﺘﺤﺎن‬

Ø Move on to an easier question. If being stuck on a

question is frustrating you, move on and come back to
the challenging one later.
‫ ﻓﺎﻧﺗﻘل‬، ‫ إذا ﻛﻧت ﻋﺎﻟﻘًﺎ ﻓﻲ ﺳؤال ﻣﺎ ﯾﺣﺑطك‬.‫ اﻧﺗﻘل إﻟﻰ ﺳؤال أﺳﮭل‬Ø
.‫وﻋد إﻟﻰ اﻟﺳؤال اﻟﺻﻌب ﻻﺣﻘًﺎ‬

Ø Use positive self-talk. Talk to yourself and guide yourself

out of the anxiety. ‫ ﺗﺣدث إﻟﻰ ﻧﻔﺳك‬.‫ اﺳﺗﺧدم اﻟﺣدﯾث اﻹﯾﺟﺎﺑﻲ ﻣﻊ اﻟﻧﻔس‬Ø
.‫ووﺟﮫ ﻧﻔﺳك ﻟﻠﺧروج ﻣن اﻟﻘﻠق‬
Ø Use your quick relaxation exercises. Allow yourself a time
out – take a few breaths, tense and relax, or do a quick
stretch.
ً ‫ ﺧذ أﻧﻔﺎ‬- ‫ اﻣﻧﺢ ﻧﻔﺳك وﻗﺗ ًﺎ ﻣﺳﺗﻘطﻌًﺎ‬.‫ اﺳﺗﺧدم ﺗﻣﺎرﯾن اﻻﺳﺗرﺧﺎء اﻟﺳرﯾﻌﺔ‬Ø
‫ﺳﺎ‬
.‫ أو ﻗم ﺑﺗﻣﺎرﯾن اﻹطﺎﻟﺔ ﺑﺳرﻋﺔ‬، ‫خ‬ِ ‫ وﺷدھﺎ واﺳﺗر‬، ‫ﻗﻠﯾﻠﺔ‬