Structure of the EPPP

It’s still haunting us. The EPPP, like a final boss to beat after all your academics have been completed and you’re finishing up your postdoctoral training hours, is waiting for you at the end of all your hard work. The Association of State and Provincial Psychology Boards (ASPPB) have worked to develop this exam to comprehensively test your ability to perform both clinical and research-based skills in a real-world setting.

The exam, as it stands now, is administered solely electronically at Pearson VUE testing centers. However, in January of 2020, there will be an interactive component. The EPPP2 (the version to be released and adopted in January 2020) will include a portion that better addresses the hopeful psychologist-trainee’s clinical skills. They will be tested on the foundational and functional competencies required by the profession. Foundational skills such as evidence-based decision making, critical reasoning, and interpersonal competencies will be addressed. The functional assessments will focus more on the ability to assess clients, provide interventions, and offer consultation services within the scope of your competency.

First, it is important to get a general understanding of the EPPP. The exam is 225 multiple choice questions, which the test-taker needs to complete in four hours and fifteen minutes. Within this testing time, ASPPB accounts for one 15-minute break, which the test-taker can choose to take at any time. The questions also include 50 pilot questions, which will not be counted toward the tester’s final score. These are administered to help the ASPPB develop future forms of the exam. You will need to score a 70% correct, although there are a few states that require a slightly more stringent passing percentage. Following the exam, you will be provided with your “unofficial scores”, which will likely indicate if you have passed or not. These scores are still considered unofficial, as they haven’t been reviewed by official scorers of the ASPPB or Pearson. Barring anything unusual, these will likely be your official scores.

There are eight major domains covered by the EPPP. We’ll go into each here briefly. Something to note: the EPPP2, or the Enhanced EPPP will be released in January of 2020, which may or may not have a different breakdown. For now, this is the distribution of topics that we know, so these are the ones that we will delve into.

The first is Biological Bases of Behavior, which accounts for 10% of the exam. You probably remember taking a course titled something similar to this in graduate school. This portion of the exam focuses on reasons behind human behavior that are based in our biological make-up. For instance, heritability of psychological issues as well as brain structure. This section can prove rather difficult for some individuals, especially those who got into the social sciences to avoid courses like biology. Nevertheless, this information is very important for eventual psychologists. Knowing some of the biology that goes into the biopsychosocial approach understood by most psychologists is necessary to conceptualize your clients as well as communicate within the field.

Next, we have Cognitive & Affective Bases of Behavior, which is 13% of the exam. Again, this section of the exam likely reflects a course that you have taken in your graduate coursework.  This section deals with the theory that our behaviors are also driven by our cognitions and emotions. It is important to understand this and other bases of behavior as standalone theories, and to understand it as it interacts with the other bases of human behavior.

Third is the Social & Cultural Bases of Behavior at 11% of the exam. This is the final section explicitly about behavioral bases of the EPPP. This portion examines your knowledge on the culturally-based drives of our behavior. Specifically, Social and Cultural Bases of Behavior examines the relationship of a person to their peers and environment and how it impacts their behaviors. Additionally, this section also impacts the other two major bases of behavior: Cognitive & Affective Bases and Biological Bases. Social interactions have strong impact on the overall functioning of an individual, which is why it is vitally important to understand this section in light of the other sections.

There is also a section on Growth & Lifespan Development. This section accounts for 12% of the exam. This section deals with the changes in a human’s life—spanning all the way from infancy to death. This refers to things such as characteristics at a certain age, appropriate milestones for infants, intellectual development over a lifetime, and understanding the factors that lead to developmental variances from person to person. When thinking about Growth & Lifespan Development, most people focus on infancy and early developmental milestones. However, it is important not to ignore the developmental process after the age of 18. There is a robust amount of infomration to be studied after the client turns 18 (and it’s fair game for the EPPP)!

The ASPPB also uses 16% of the EPPP to test your knowledge and abilities in Assessment and Diagnosis. This section combines two major components of our profession, the first being clinical assessment. By this, the examiners are referring to “softer” assessments (such as in-session suicidal/homicidal ideation and assessments of orientation) as well as “hard” assessments (such as the Wechsler tests or the Vineland Adaptive Behavior Scale). These assessments provide valuable clinical knowledge to psychologists in their own respective rites. Understanding when each is appropriate and how to best make sense of the obtained infomration is a major required competency of psychologists. Related to the assessment component is the Diagnosis component of this section. You will be asked to use information provided by the exam to select an appropriate working diagnosis. You will likely be required to integrate information provided by a range of assessments into the diagnostic consideration.

The sixth domain covered by the EPPP includes Treatment, Interventions, Prevention, and Supervision. This domain represents 15% of the exam. Once the working diagnosis has been established, it only follows that the next section is the appropriate treatment and intervention styles. When provided with a diagnosis and some background information, the psychologist-in-training will be required to choose a certain plan of treatment and select appropriate interventions based on that treatment model. Naturally, this will require your intimate knowledge of different treatment modalities and associated interventions, as well as their respective efficacy for different diagnoses and demographic groups.

Everyone’s favorite section of the EPPP is the portion covering Research Methods and Statistics! Not to worry, this portion represents the smallest percentage of the exam, representing only 7%. If you are planning on being a researcher primarily, this may be a more exciting section for you. However, if you are the type that prefers clinical practice and intervention to research, this section can be a bit of a challenge. Many of the questions in this section surround interpreting research and determining proper use of statistics in the field. Knowing that all empirical research needs to have proper design and accurate use of statistics, the importance of this section is evident. Although all published studies have gone through some sort of peer-review process, there remains a burden on the psychologist interpreting the research to determine if the design and statistics are appropriate to the specific situation. Additionally, should you ever publish your own research, it is important to ensure that your research design, methods, and statistics are sound.

Finally, the EPPP also includes an exam on Legal, Ethical, and Professional Issues, which accounts for 16% of the exam. Later in your steps towards licensure, you will also take an exam entirely on ethics and the law. Although this exam is not your ethics exam, the ASPPB has included ethics in applied problems for the EPPP. Knowing how to practice and conduct yourself in an ethical and professional manner is extremely important to the profession and our respective governing boards. When something unethical or unprofessional happens, it tends to reflect poorly on our field as a whole. This may feel like some pressure—as it should. The EPPP is just another safeguard to ensure that when you enter the field as a licensed clinician, you are truly ready to take on the rights and responsibilities that accompany the title.

While we still do not know much about the EPPP2, we do know that the exam will move towards a competency approach. Specifically, they will be testing the individual’s competency in (1) Scientific Orientation to Practice, (2) Relational Competence, (3) Assessment and Intervention, (4) Ethical Practice, (5) Collaboration, Consultation, and Supervision, and (6) Professionalism. The EPPP2 (Enhanced EPPP) will be taken in a separate sitting from the EPPP as it is now, and you will be permitted another 4 hours and 15 minutes for this exam as well. The general reasoning behind this additions to predict and asses how you will perform as a clinician rather than simply how well you have been able to memorize and regurgitate information studied. In short, this is a more practical application to the EPPP’s information.

How to bounce back from a failed licensure exam

Kristie Overstreet Ph.D., LPCC, LMHC, LPC, CST

You worse nightmare came true. You didn’t pass your exam. All of the hard work and late nights of studying didn’t pay off. You feel disappointed and embarrassed. Allow yourself to experience any feeling you need to afterward. Now it’s time to pick up the pieces and make a new plan.

You can bounce back from a failed licensure exam. You are learning from the experience and have the opportunity to try again. Here are a few tips to put yourself back together and prepare for the next exam.

You have every right to your feelings

Frustration, disappointment, and sadness are a few feelings that you may experience when you fail the exam. Permit yourself to have these feelings for a certain period. However, don’t get stuck in this negative place.

Decide if you want to try again

Ask yourself if you’re going to retake the exam. It’s likely you will say yes because you are invested in your career path. Next, commit that you will let the past be the past and move forward with your study plans.

Reflect on the past exam

Identify any areas that were difficult. Were there subjects or theories you couldn’t recall? Reflecting back can help you pinpoint areas to focus on when you are preparing to retake the exam.

Create a new study plan

You need to create a new study plan that is different from the last one. You can implement the information and material you already have but consider getting additional help. A better idea is to pick a study plan that is tailored to the way you learn best. Whether you are a kinesthetic, auditory, or visual learner make sure that your study program is a good fit.

Hire a coach or program that will support you

Bring in extra help this time from a coach and a proven study program that will give you additional support. You need someone who will guide you and help navigate changes to the way you learn. Don’t be afraid to invest in yourself.

Keep your head up

Even though you may feel like a failure when you think about not passing your exam, you are not. You allowed yourself time to consider this right after the exam and that time has passed. You are moving forward and onward. Find ways to stay motivated and work on improving your self-talk.

You are not the only one who has to retake the licensure exam. Many people have to re-take their exam. You have been given another opportunity to share your knowledge so be sure to change your study plan to a proven method that works. The Taylor Study Method has empowered over 4,000 doctoral candidates to pass the EPPP test by providing the content, platform and structure needed to learn and recall the relevant information. You have invested many years and money into your career path so ask for help in preparing a second time. Stay positive and stick to the new study plan for the results you want to achieve.

Are you a visual learner?

Kristie Overstreet Ph.D., LPCC, LMHC, LPC, CST

Have you figured out your learning style? Have you aligned your study plan to coordinate with your learning style? If you grasp new information better through seeing it, then your learning preference may be visual. As you continue to understand the three learning styles, this article will focus on everything you need to know as a visual learner.

What is a visual learner?

A visual learner is someone who likes to see what they want to learn. The space that is created by visually seeing information aids in the learning process. The term for this is visual-spatial learning.

If you like to see concepts written out versus hear about them, you are a visual learner. Your ability to see how the information looks helps you absorb the material and memorize it. Just because you are a visual learner doesn’t mean that you don’t include other learning styles such as auditory or kinesthetic. The goal is for you to identify the best way you learn the material then align your study plan to match it.

 You may be a visual learner if you:

  • Make lists to help you learn or stay organized.
  • Find it useful to write out your thoughts and ideas.
  • Prefer reading material and study guides versus listening to audio recordings of the same information.
  • Find it helpful to highlight, underline, or make notes in your study guides.
  • Re-write information you have learned. For example, you re-write lecture notes.

Tips to help visual learners

  • Write things down. Whether it’s a term or process, be sure to write it out.
  • Utilize flashcards to help memorize and understand the material.
  • Watch videos that cover the concepts and theories you are learning.
  • Visualize critical concepts as symbols, acronyms, or picture. For example, in learning systems, draw a diagram or image to represent it.
  • Arrange your notes in an outline.

There are many more tips, techniques, and strategies available for visual learners. Don’t waste your valuable time on a study approach that isn’t tailored to your individual need. Now that you know the power of being a visual learner make studying easier by learning about the Taylor Study Method.

This is a research-based package that helps each of the different learning styles. The Taylor Study Method is especially helpful for visual learners because it offers video lessons for deeper dives into more difficult content. It also provides Flash Cards to aid in over 750 key terms. You want to do your best, pass your exam, and take the next step in your career so be sure to get the right support through the process.

Are you an auditory learner?

Kristie Overstreet Ph.D., LPCC, LMHC, LPC, CST

When you are learning new material, do you read it aloud? Is it helpful to hear the information read to you? Do you prefer learning through lectures and discussions versus reading? If these ways of learning are useful, you may be an auditory learner. If your learning style is auditory and your study program is 90% visual, then you will less likely remember the information for the exam.

Each person learns information differently. As you prepare for your exam, it is helpful to identify how you learn and retain information. There are three major learning styles which include auditory, visual, and kinesthetic. Over the next few weeks, we will explore each of these. This post will explore everything you need to know about auditory learning.

What is an auditory learner?

An auditory learner finds the most benefit from listening to study material and questions. Also, they are better able to retain information if they read it out loud and then listen to the recording. For example, someone with this learning style will find it helpful to read the exam questions out loud and answer them. Speaking the information helps them remember it better.

Someone who is an auditory learner doesn’t mean that they don’t also learn information from visual and kinesthetic styles. Auditory learners can absorb and recall information better when it is delivered through hearing. Knowing your learning style can cut down on test-taking anxiety and frustration.

You may be an auditory learner if

  • You find it helpful to have someone ask the question, and you verbalize the answer to them
  • You like someone to tell you directions versus reading directions
  • You discuss answers versus write out answers
  • You use rhymes to remember information
  • You read questions out loud then you provide the answers

Tips to help auditory learners

  • Listen to recordings of exam questions and study material
  • Read each exam question out loud then verbalize the answer
  • Record your reading of questions and answers in a voice memo app
  • Describe information in detail including steps and processes
  • Participate in group discussions of exam material

Finding your learning style is crucial to your exam preparation. You invest time and money to prepare for your exam so be sure to get the most out of your study material.TSM has provided every narrative definition in our program with an accompanying audio file for auditory-supported learning. Check out TSM’s research-based packages that help each of the different learning styles.

 

Procrastination: The Good, The Bad and The Ugly

You know that term paper is due soon. You’ve got to get your client documentation ready for the audit. You need to study for your EPPP licensure exam next month. So why are you struggling to get started on all that work?

For nearly all of us, procrastination, or the act of delaying things, is a part of life. Even when we’ve experienced success getting things done in the past, the desire to put something off can strike any time.

Depending on the situation, procrastination has its positives along with ways it makes life harder. Normal levels of procrastination offer us unexpected benefits, while chronic, severe procrastination can cause us harm. Here’s a rundown of the good, bad, and ugly ways procrastination impacts our lives.


The Good


You’ll be more creative and insightful.
Have you heard the saying “your first guess is usually right?” Studies show that this often isn’t correct, and it’s better for us to take time to process to make the best decisions. Appropriate levels of procrastination gives us additional time to generate new creative, innovative ideas and for our subconscious to generate materials and solutions.


You’ll learn time management and productivity.
Procrastination doesn’t always mean doing nothing. While procrastinating one task, you might well be getting another one done. This is where the joke comes from that students clean during final exam prep; for many this is true! Through procrastination, we can develop time management skills, such as when to prioritize what tasks and what’s ultimately most important.


Your health can benefit.
Surprisingly to many, typical levels of procrastination benefit your health. Procrastinating sometimes can help you relax, reducing your stress and have lowered anxiety. A great part of procrastination is that we can all be reassured that doing it sometimes is healthy and normal.


The Bad


You might be predisposed to it.
Ever wondered why your classmates or colleagues procrastinate less than you? The answer is in your genes. Research suggests that those of us who score high on impulsivity are inherently more likely to chronically procrastinate. If this describe you, you’ll need to work extra hard on prioritizing to keep your procrastination at healthy levels.


It’s harder to progress.
Regular procrastination helps us prioritize, but procrastinating chronically means we’re getting stuck by not getting things done. Or we’re getting the wrong things done by cleaning when we should be studying. Avoiding critical tasks will keep us stuck in a rut, a self-defeating behavior that makes us unable to move forward in ways important to our life.


You might feel worse.
Students who procrastinate chronically feel worse about themselves, studies show. You’re more likely to temporarily feel worse about yourself after a major episode of procrastination, particularly for something important like a test. To mitigate this feeling and reduce your likelihood of severe procrastination again, practice self-forgiveness.


The Ugly


Your work quality will decrease
. Chronic and serious procrastination often results in lower quality work than we otherwise would have done. While some people believe they do their best work at the last second, research shows in reality this is rarely true. Students who chronically procrastinate also tend to receive lower grades.


You’re ultimately creating more work.
By putting off work in extreme ways, we make work pile up and, in the end, must produce a product with more effort than through proper schedule. And in many cases, we’re not just hurting ourselves. Last minute procrastination often means our classmates, colleagues, or loved ones are picking up slack, adding to their work and potentially causing feelings of resentment.


It could harm your mental health.
Chronic procrastination can have potentially serious consequences to ourselves. Severe procrastinators experience more stress, lower self-worth, perfectionism paralysis, and more illnesses. Ultimately, repeating this pattern regularly can lead to clinically significant episodes of depression and anxiety.

Feeling worried from procrastination related to your test? You don’t need to stress out any longer. Taylor Study Method has got your back with exam prep materials that will get motivate you to prepare to pass. We’re honored to be your trusted study partner.

Find Post-Summer Motivation in Three Easy Steps

Summer isn’t over until Labor Day says it’s over. But with the end in sight, the upcoming season of kicking your EPPP studying into gear can make you anxious if you’re not ready for it.

Here are three easy steps to swing out of summer and into productivity.

Step One: Strategize

The best strategy for getting back into the swing of studying is to create a routine. An effective routine saves your brain the energy of constant decision making. For example, if you decide to make your bed at the same time every morning, you are free from the decision-making process of when (or if) to make your bed every day. Erasing the decision-making process will help you consistently get out the door on time.

So, before you do anything else, create a manageable study routine. When you look at your calendar, fit in your fixed commitments first; those things that cannot be moved such as work, appointments, etc. Then, consider when and where you are most productive and fill in study sessions from there. For example, if you are morning person it might be wise to get your study session out of the way first thing in the morning. Furthermore, decide ahead of time where you are the most productive such as the library or a coffee shop.

Step Two: Look Back

Sometimes, getting motivated is as easy as remembering your passion and how far you’ve come. Ask yourself why you want to get licensed. Why did you decide to take the EPPP in the first place? Why are you passionate about this field? Remembering why you have a goal of passing the EPPP will help you get motivated to study.

Once you remember why you’re pursuing licensure, look back at how far you have already come. You have accomplished a lot to get to the point of being eligible to take the EPPP. This exam is the last step between you and licensure, so you have already come so far.

Step Three:  Envision Success

When you pass the exam, what will you do to celebrate? Who will be congratulating you? Envisioning what a passing score will feel like can be enough to get you motivated. So, plan something celebratory for after the EPPP as a reward for accomplishing your goal.

Speaking of goals, set small goals for yourself throughout the study process and give yourself rewards for meeting them. A little reward goes a long way when it comes to motivation. Rewarding yourself with restful things such as a walk in the park or time with friends will keep you from burning out.

Further reading

 

Myths About the EPPP

Maybe you’ve heard things about the EPPP keep you from taking the next step towards licensure. But, are you correct about what you believe about the EPPP?

The Association of State and Provincial Psychology Boards (ASPPB) collected common myths about the EPPP and countered with the truth in an article called “EPPP Myths versus Reality.” We have addressed some of those myths below and included how the Taylor Study Method can help you prepare to pass the exam.

Myth:

I am less likely to pass the EPPP if I receive a hard version of the exam.

Truth:

It is true that versions of the EPPP vary in difficulty. But the difficulty of the exam you receive is considered in how the exam is scored.  What that means is that each version’s passing score is equated to consistently test your level of knowledge. As the ASPPB puts it: “Practically speaking, this means that the “harder” forms require fewer correct answers to pass and “easy” forms require more.”

Myth:

Most people will fail the EPPP.

Truth:

Your chances of passing the EPPP are extremely high if you study with TSM. In fact, we are so confident that our program will make you successful that we bargain your purchase on it.

Myth:

The exam contains trick questions.

Truth:

Some questions might have more than one answer that seems somewhat correct. The point of this type of question is not to trick you, but to see if you understand why the correct answer is, indeed, correct. In addition, the EPPP questions have gone through review workshops to ensure they meet the specific criteria set by the ASPPB.

Whether you once believed these myths to be true or you are uncertain you would be able to pass the EPPP, we believe you can do it. The dream is yours, and the reality can be yours too.

 

Further Reading

 

 

Digital Distractions: Staying focused in an increasingly distracting world

I know I’m guilty. I see my phone light up or hear a buzz, and in an instant, I’m pulled out of whatever I am doing, no matter how deep into the task I may be. Distractions are all around us and avoiding them is next to impossible. After all, that phone buzz might be something trivial like an Instagram notification, or it could be an email from a professor with vital information about an assignment—I might as well check to be sure. And just like that, I’m lost in all the notifications and Buzzfeed quizzes that come my way. Without even knowing it, an entire hour can be wasted.

I know I’m not alone, as has been confirmed by several surveys [1, 2, 3]. One study found as many as 97% of students found themselves distracted by their phones or other forms of technology [2].

Even though there seem to be several detrimental aspects to technology, it is simply not feasible that we entirely do away with technology. We seem to be faced with a double-edged sword. On one hand, our entire culture is entirely enmeshed with technology, with the academic sector seeming to be some of the deepest involved [4]. Because our educational system is so deeply involved with technology to the point of dependence, doing away with technology is simply not a practical goal.  Since we as students and budding professionals are required to be electronically connected, how can we make sure that we are focused on the task at hand, rather than the latest tweet?

The first tip to ensure that you are staying on task is to keep your goals in mind [5]. A good way to do this is to lay out a “to-do” list and prioritize what needs to be done first [6]. This allows for a second, yet integrally intertwined, tip—focus on only a few most important goals, rather than an entire list [5]. This allows you to keep a visual reminder of your task in front of you, as a sort of prompt to stay on topic. Keeping the list close also allows you to write down things you might be worried you will forget if you don’t attend to them right away. You are then able to stay on task better as you won’t need to run off on the occasional rabbit trail until one task is entirely accomplished [5].

By keeping fewer and the most important goals in mind, you are actually allowing yourself better focus [5]. Studies have shown that human working memory, the part of your mind that holds the tasks at hand, can only hold a maximum of about 3-5 items, give or take two items [7]. Because our minds can only hold such a finite number of meaningful trains of thought or tasks, it is important to be judicious about these slots [7]. As mentioned before, this gives you more working memory to devote to the task at hand, rather than the infinite number of other things vying for our attention [7].

Even with meticulously prioritized to-do lists, the temptation of social media still calls out. No matter how intently you intend on focusing, you are still human—breaks are required. This leads into the next tip: set predetermined breaks for yourself [8]. Our friends in behavioral science have helped to demonstrate that when we have a reward set out for us, we are more likely to keep working hard for that reward [9]. Moreover, you might be less tempted by that Facebook notification if you know that you will get to check on it in the next 50 minutes [8].

Another benefit of the pre-planned study break is the ability to return to your work refreshed and ready to go [10].  However, one article notes that only social media or internet-based breaks may not be enough to allow you to return to your studies energized [8]. Instead, the authors suggest more physically engaging activities, such as taking a walk outside (not just a couple laps around the library), organizing the stuff piling up around you, taking a shower, or even just chatting with a friend about something unrelated [8]. All of these options allow you a short reprieve from the studying that lies ahead and allows you to escape the computer screen for a bit [8].

Even with a study break and the most organized list possible, I will find that my mind wanders onto other things. Controlling “internal distractions” is also necessary to make the most of your study time [5]. These internal distractions can be defined as any internal stimuli (like thoughts, memories, or even conflicts) that act as diversions or aberrations from the task at hand [10]. These internal distractions can be taken care of through a variety of ways. The list to leave any pressing thoughts that pop up, sometimes referred to as a “parking lot”, is one way that you may already be employing [11]. Perhaps in order to manage these internal distractions, you need to have something to drown out your own thoughts—like background noise or music (both Spotify and YouTube have excellent playlists of focusing music) [12].  Offering strategies on how to handle these internal stimuli is even more subjective than these other general focus tips. In order to find what will work the best for you in terms of controlling internal distractions [12], you may need to spend some time consciously getting to know yourself and your study habits first.

Sometimes outside of regulating ourselves, we still need an external supervisor. Thankfully, some application developers have us in mind [11]. There have been several (free!) apps and extensions developed to help people like me (and a good proportion of the population) study more effectively by removing the temptations of social media [11]. These applications and extensions typically work in similar ways; by disabling access to whatever websites that you need “taken away” so that you can work [11]. Macintosh users can try the app “SelfControl” [11], and people using Google Chrome can also install the extensions “StayFocusd” or “I-Am-Studying” [11].

The demands on students seem to be greater now than they have been before, simply because we are living in the age of information. The need to be connected is ubiquitous. However, the same method through which we access so much information can also serve as a massive distraction. Implementing these focusing strategies can help you take more advantage of all of the data at your disposal while better blocking out the digital distractions!

Now, that’s enough time perusing a blog—get back to studying!

Motivation vs. Expectation: How to reward yourself for going beyond the minimum?

Kristie Overstreet Ph.D., LPCC, LMHC, LPC, CST

How is your self-discipline with work? Do you put off your therapy notes until minutes before they are due? Are you a procrastinator that uses pressure as motivation? Do you get frustrated with yourself because you are doing the minimal to get by?

Regardless of what inspires you or how you stay focused be sure that you are always reaching beyond the minimum of what is expected. There are many benefits to being motivated to accomplish your goals or tasks. Whether it’s the sense of accomplishment, marking off your to-do list, or the potential that your employer will recognize how hard you have worked.

Rewarding yourself for staying motivated and exceeding expectations is a great way to keep the cycle going. Here are a few tips that will help you along the way.

What does it mean to you?

Taking time to ask yourself how you benefit from exceeding expectations is one way to stay motivated. For example, volunteering to take on a new task at work will allow you the opportunity to show others how dedicated you are to your job. You are willing to take on extra work to help the team. Whether it’s planning the next treatment team meeting or organizing a team building activity you can make a difference.

What reward would matter most to you?

Everyone’s idea of a reward is different. One person may buy themselves something small, and others may reward themselves with something that isn’t physical. For example, if you had a goal and exceeded it, you may want to plan to take a day off from work so you can enjoy yourself. Having this to look forward to can help keep you motivated to continue to exceed your expectations of yourself.

What have you been able to accomplish so far?

The quickest way to boost your confidence and motivation is to look back at what you have been able to accomplish up until now. You need extra inspiration to go further. Making a list of what you are proud of accomplishing is a great start. It doesn’t matter how small or trivial it may seem, give yourself credit for it. Use this list as a refresher when your motivation begins to decrease.

You want to exceed your expectation because it will benefit you. It may feel at times like you are doing it only for your job or another person, but you will be the one to reap the benefits. Find what motivates you, especially on tough days and keep at it. Your hard work will pay off.

Why Everyone Studying for the EPPP Should Practice Anxiety Relief Strategies

Why Everyone Studying for the EPPP Should Practice Anxiety Relief Strategies

While studying for the EPPP, staying healthy is vital to your success on the exam let alone your overall wellbeing. Chronic stress and anxiety can negatively affect your health by “causing symptoms from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep” per the Association of Depression and Anxiety of America (ADAA).

Because caffeine is on the rise, sleep quality decreases, and stress increases during EPPP prep, those preparing for the EPPP are more susceptible to anxiety even if they do not already consider themselves anxious.

In short, anxiety is a mental health state which generally causes fear, worry, or tension. It has several triggers, per healthline.com, which are likely familiar to you if you’re studying for the EPPP.

 Anxiety triggers

  • Stress

Stress, per the ADAA, “is a response to a threat in a situation. Anxiety is a reaction to the stress.” This is one anxiety trigger you’re likely experiencing in your EPPP preparation, especially if your test date is approaching.

  • Caffeine

When preparing for an important exam, such as the EPPP, it’s common to drink an extra cup of coffee or two for those early morning and late night study sessions. While caffeine is okay in moderation, it can lead to anxiety.

  • Skipping Meals

When you’re caught up in studying, it can be easy to pack study snacks and forget the meals that keep you energized and healthy. Skipping meals can make you more susceptible to anxiety.

So, how do you know if you’re experiencing anxiety?

Symptoms

 Keep an eye out for these symptoms per healthline.org:

  • Nervousness or tension
  • Feelings of dread or panic
  • Rapid breathing and heart rate
  • Increased sweating
  • Twitching muscles
  • Lethargy
  • Difficulty concentration on something other than what you’re worried about
  • Sleeplessness

If you experience any of the above symptoms, there is a way to manage the anxiety you might be experiencing.

How to manage

 Per the ADAA  you can manage anxiety in the following ways:

  • Take a break. Step away from your EPPP studies and allow your brain to rest by practicing relaxation techniques, mediating, taking a bath, or exercising.
  • Stay healthy. The trifecta to maintain good health is eating well-balanced meals, exercising, and sleeping adequately each night.
  • Limit your alcohol and caffeine intake.
  • When you feel panic, take deep breaths. It can even help to count slowly to ten and repeat as needed.
  • Laughter is indeed a great medicine. It releases endorphins and can ease pain.
  • Stay positive. Replacing negative thoughts with positive ones can literally detoxify your brain. 
  • Ask for help. Tell your close friends and family how you’re feeling and let them know how they can help you. If your anxiety is persistent, seek professional help.

Ultimately, preparing for the EPPP can be an anxiety trigger for some. Therefore, it’s important to know how you might be triggered, what the symptoms are, and how to manage.

Further Reading

Caffeine, Alcohol and Insomnia on the Rise During EPPP Exam Prep 

Brain Food: Holiday Treats to Boost Your EPPP Success

The Do’s and Don’ts of the EPPP Study Break

Use Gratitude to Detoxify Your Brain

EPPP Anxiety Part 1: Anxiety and Your Brain