Its that simple, or so a recent research article suggests. Nemati (2012) reported that a group of 107 master's students (yes, like some of you) in Iran (maybe not like some of you) were studied throughout a semester. They were given regular anxiety tests before their actual tests, and their test scores were recorded. The researcher expected that high text anxiety leads to more stress and thus lower test scores. Now, this is where we get interesting. Half the group was taught a three minute breathing technique with positive visualization which included receiving positive energy and good vibes, and the other half got nothing- yes they didn't even get told to visualize feeling good. Can you guess the results?
Over the course of the semester the test anxiety was reportedly less in the experimental breathing/good vibes group (only 33.3% of the group had some form of anxiety), as the control group had significantly higher (66.7% had anxiety). Basically twice as many student in the control group had test anxiety.
Now the important question: who passed the class?! The researcher found that overall there was a negative correlation between text anxiety and test performance. This means that those with high anxiety had a lower score, while those with lower anxiety tended to do better. Now, stress can be helpful at times when we need it, but it seems that higher levels of stress over time inhibit our ability to do well on tests or memory recall. I'm sure some of you knew that already, but if you want to do well - maybe incorporate some positive visualization and breathing for three minutes a day and see what happens.
References:
Nemati
A. 2013 Jan.
The effect of pranayama on test anxiety and test performance. Int J
Yoga. 6(1): 55-60.
I find this topic very interesting as I know a few people who have used relaxation techniques (meditation and positive thinking) to overcome addiction and injuries. After doing a quick search on Google Scholar, it seems like there is increasing evidence showing the benefits of such techniques for anxiety. However, I have not found comparison studies between these techniques and the use of medication. Why do western doctors always suggest medication over simple techniques such as breath? If the science suggests it works especially for anxiety, depression, and stress (Khoury 2013), why wouldn't evidence-based medicine reflect this? It seems like a change in behavior would always be preferred over the long term use of medication. I think I will try this before our next tests...
ReplyDeleteReferences:
Khoury B et al. 2013 Sep. Mindfulness-based therapy: A comprehensice meta-analysis. Clinical Psychology Review. 33(6):763-771 retrieved from: http://www.sciencedirect.com/science/article/pii/S0272735813000731
Mia, perhaps the reason simple breathing techniques are not endorsed by doctors is due to the enormous influence of the pharmaceutical industry, which is worth about $300 billion dollars a year (World Health Organization). Though, I agree with you, I would much rather control my stress levels with simple breathing exercises than take medications, given my condition is not serious. I find it very interesting that simple meditation techniques-- much like those first practiced thousands of years ago by ancient Hindus-- have concrete, positive effects in our high-stress, modern society. I might try some of these techniques as well.
ReplyDeletePersonally, I've found that going into tests super concerned and having that feeling of the test being overbearing has always resulted in lower test scores. That's awesome that you and Mia both found information on how simply telling yourself to relax, that you can pass the exam, and to trust that you have studied enough. In my sports career positive visualizations were always a key part of our practice and training, especially in track. It's all about your confidence, granted over-confidence can lead to problems of its own, but I digress. In regards to the pharmaceutical industry, I will agree that it is has a huge influence on modern healthcare practices, but I also feel that the United States culture and overall views on medicine play a significant role. The majority of people expect medical treatment to be quick, easy, painless, and have a one time fix, aka - pop a pill and everything is all better. This manner of treatment is much faster and easier than taking the three minutes a day to relax and think positively. So, in a nut shell, maybe we need to shift not only from a focus on pharmaceutics, but also from the idea that medicine is not, actually, an instant gratification type thing with one-time fixes. As we are all learning, the physiological mechanisms that must occur constantly all through our bodies are complex, essential, and sometimes confusing. Therefore, the manner in which we fix them when they go wrong may be just as, if not more, complex and difficult.
ReplyDeleteGarrett, you're not alone in feeling super stressed during testing periods. I did a little research, and feelings of anxiety associated with testing go as far back as elementary school! When students in grades 3-5 are administered the No Child Left Behind-mandated testing, up to 30% of them experience test anxiety due to the perceived high stakes of the exam (Segool et al. 2013). In addition, this kind of pressure often causes people to perform worse (Cassady and Johnson 2002).
ReplyDeleteIronically, one of the typical characteristics of high-achieving people--perfectionism-is strangely correlated with academic performance. In the case of men, the higher the GPA, the lower their self-perceived levels of perfectionism (Rice et al. 2013). However, the opposite was true with women. The lower their self-perceived levels of perfectionism, the lower their GPAs tended to be, and the higher the levels of self-perceived perfectionism, the higher their GPA (Rice et al. 2013). The group that was surveyed was actually a group of STEM majors from underrepresented ethnic groups, so the data might hold true for most people. The idea of holding oneself to a high standard is a good thing, but sometimes it seems to be a bit counterproductive and may decrease your academic performance.
References:
Cassady JC, Johnson RE. 2002 Apr. Cognitive test anxiety and academic performance. Contemporary Educational Psychology. 27(2): 270-295.
Rice KG, Lopez FG, Richardson CME, Stinson JM. 2013 Apr. Perfectionism moderates stereotype threat effects on STEM majors' academic performance. Journal of Counseling Psychology. 60(2): 287-293.
Segool NK, Carlson JS, Goforth AN, von der Embse N, Barterian JA. 2013 Mar. Heightened test anxiety among young children: elementary school students' anxious responses to high-stakes testing. Psychology in the Schools. 50(5): 489-499.
Breathing and visualization techniques are widely accepted as daily mantras but also are extremely essential to race day and game day preparation for elite athletes. The newly emerging world of sports psychology attempts to address the overwhelming need for regular applications of these techniques in their workouts. During visualization, the athlete will engage in a "mental rehearsal" and run through to prepare themselves for game day. In this run through, positivity is key and essentially provides the basis of this method. They see themselves making all the right plays, scoring goals, perfect running form, or strong flip turns to emphasize the positive things they will do when game day comes. Additionally breathing meditation practiced every day helps to improve focus and concentration which becomes critical in high stress moments during the game.
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