Category: EPPP Preparation Materials

What is the Best Preparation for the EPPP?

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The Examination for Professional Practice in Psychology (the EPPP) has been a source of stress for many postdoctoral students. Even though students have been preparing for the exam through classes and practical training, the entire process still feels like an insurmountable challenge. After all the hard work, late nights, and cups of coffee you have sacrificed for your professional career in psychology thus far, the last step towards licensure feels more like a mountain than a mere step. After speaking with professionals who have successfully completed their training and passed the EPPP, we have some tips on how to best prepare for the exam.

  1. Demystify the examination, as much as possible.

Anxiety about the exam can stem from simply not being well-enough acquainted with the whole process. Working on studying the material alone can feel overwhelming. An exam that covers “everything you learned in graduate school” is an extremely far-reaching exam. However, the EPPP is a difficult exam for other reasons than the material.  The entire process of the exam can be stressful. In order to best prepare for the process of the exam, it can help to take some time to get acquainted with the process.

One recently licensed psychologist in Los Angeles shared her experience preparing for the exam. Demystifying the entire process was a very high priority in her preparation. She reported that after she registered for the exam and set her testing date, she would visit the testing center regularly. This offered her the opportunity to become familiar with the route to the testing center and the time it would take her to get there, in order to avoid any unexpected, anxiety-inducing navigation issues the morning of the exam. In addition, she stated that going through the same motions she would on the day of the test helped get her into a routine. In this way, the day of the exam did not feel like an entirely unfamiliar situation. Rather, she reported that she felt much more at ease with the test-day process.

Taking practice exams is another great way to begin to demystify the exam. By giving yourself similar testing conditions and time restrictions like you will have on the actual day of the exam, you can begin to help yourself get better acquainted with the test. The EPPP can last up to 4 hours and 15 minutes, with one 10-minute break to use the restroom or simply get up to stretch. Giving yourself the practice of sitting for more than four hours compounded with the mental strain of answering questions from all reaches of psychology can help prepare you for the exam.

On top of developing a test-day routine, get to know the exam as much as possible, both in material and in others’ experiences. Talk to supervisors who have taken and passed the exam and get their opinions on the exam day. Speak with colleagues or classmates who have taken the exam already and find out what their experience was like. Do what you can to make the EPPP a friend who you are anticipating meeting. Of course, you can never know entirely what the exam will be like but tearing away the shroud as much as possible can help you best prepare.

  • Studying over time rather than at the last minute

As I mentioned, there is a tremendous amount to be covered on the EPPP. The EPPP focuses on eight main areas of content: biological bases of behavior, cognitive-affective bases of behavior, social and multicultural bases of behavior, growth and lifespan development, assessment and diagnosis, treatment modalities and preferred methods of intervention, intervention and prevention, research and statistics, and ethical and legal issues. Since you have completed or have nearly completed your doctorate as you begin preparing for the EPPP, you likely already have some preferred study techniques that you know work for you.

Even if you believe that you thrive under pressure and procrastination has been your best friend—and trust me, you are not alone—procrastination is not a recommended study technique for the EPPP. There is a tremendous amount of information that will be asked of you, and you will need a good amount of time to fully commit it all to memory.

Much like your dissertation, simply working with the material even 15 minutes per day can help. Although longer study sessions are typically preferred, spending 15 minutes per day is better than not spending any time with the material. Having a short amount of time with one of your less-preferred areas of study can help you stay acquainted with the questions and the information you’ll need to pass the exam.

  • Finding time for self-care

The EPPP will feel like it is taking over your life! It is a tremendous steppingstone and a huge mountain to climb. Although it may feel as though it is taking over your life, be sure not to let it do so. You are still a person with other facets to your life and other parts of your garden that need to be watered. While the task is quite large, and you will likely need to change around your priorities, your schedule, and many areas of your life, you must remember to take care of yourself first and foremost.

In a blog by the American Psychological Association, the authors suggest that the test takers who were able to maintain some stability in their everyday life were able to perform better on the exam. This may be due in part to the ability to cope with the tremendous levels of stress imposed by the exam that self-care offers. Being able to take a break from your preparation and the stress brought on by the exam is necessary to be able to withstand the marathon that is the EPPP.

Specifically, exercise as a form of self-care can be tremendously helpful. Research has shown that individuals who have a regular exercise routine tend to have a higher cognitive function. Also, getting enough sleep and eating healthy are important steps to maintaining your cognitive performance. Ideally, these self-care behaviors can improve your comprehension of the material as well as improve your overall performance on the exam. Other forms of self-care, like taking time off for yourself, meditating, or even spending quality time with friends, can be helpful. Even though it may feel as though you are detracting from valuable study time, the effect on your psychological well-being and exam performance will prove worth the time sacrificed.

What are some tips that you have found to help you study for the EPPP? Let us know in the comments what works best for you! 

Pros and Cons of Anticipating EPPP Exam Stress

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Stress. We all know it, right? As graduate students, it can feel like we are constantly trying to escape these feelings of stress and anxiety. However, it turns out that anxiety can, in fact, be adaptive in some cases! One of the most prominent examples of stress impacting our everyday lives, in my opinion, is test-taking. Although graduate school in psychology entails a significant amount of writing, the general impression is that tests and exams are more stressful for students. Exams are necessary for our education, unfortunately. All the way from a simple quiz in statistics, to comprehensive exams, and of course — the EPPP.

Research has shown that there is a fine line of how helpful anxiety and stress can be before it becomes detrimental. That seems to be most clearly demonstrated in the performance of students on exams. There is an amount that serves us well, even though it can be uncomfortable. Like all good things, though, too much stress causes a sharp drop in performance.

In this blog, we’re going to go over the myriad of ways that stress can be both a help and a hindrance when it comes to test-taking. After we go through all the ways that anticipating stress can be good and bad, you can decide for yourself what the ideal balance of anxiety is for you.

Cons

Naturally, the negative aspects and experiences associated with stress pop to mind first. The most obvious of the undesirable characteristics is the discomfort we feel [1]. Who enjoys feeling stressed out? The nagging feeling that you’re forgetting something? The threat of failure at your chosen graduate program? I didn’t think so. I’ll venture to say that there is not one among us who would enjoy the feeling of that stress. Wanting to escape that feeling is enough of a downside for some people to avoid anything stress-inducing altogether.

A second drawback to anticipatory stress (the stress that we feel when anticipating a real or imagined negative stimulus) is that it can actually ruin your day [2]! Even if that even that you were dreading doesn’t come to pass, research states that you will have a more difficult time laying down new information and retaining information throughout the entire day [4]. The research agrees that your long-term memory will remain fine, there are still heavy impacts caused by even working memory impairments. These can range from careless errors on a report to taking the wrong medication!  

Finally, an overrepresentation of anxiety and stress can even lead to a condition known as “cortisol poisoning” [7]. According to biopsychology, there is a specific neurotransmitter released when we feel “stressed out”. This neurotransmitter is called “cortisol” [7]. This neurotransmitter was evolutionarily adaptive for primitive humans to analyze potentially threatening situations and to give us the energy to get out of there or fight back, should the need arise, aka our fight-or-flight response [7]. Our ancestors were able to make snap decisions better and to tune into only the most relevant infomration. Although this can be adaptive in some situations, it is a very short-term benefit [7]. The human body can only maintain that state for a short while. When you are under the constant level of stress that puts you into fight-or-flight mode, you wear out fast—which leads to the state that we mentioned earlier: cortisol poisoning [7].

Pros

Even though the negative things about are often the first to show up in our minds, there are important positive aspects to stress that should be equally considered.

Anticipatory stress can actually improve our performance on exams. One author [5] suggested that when we have a major stressor upcoming, such as an exam, we engage in more preparatory behaviors. This simply means that when we’re worried about an upcoming exam, we are more likely to spend time rehearsing the information, committing the information to memory, and truly understand the information.

Stress and anxiety can be a good motivator to study ahead of time. Usually, stress or anxiety stems from some sort of unknown—such as the unknown outcome on an exam. When we are uncertain of something, we are usually motivated by the search for certainty. One way this can be achieved is, again, through studying. Long before the deadline or the evening before, if we are worried enough about our performance, it is likely that you will be studying in advance to alleviate the anxiety [5]. 

Remember the fight-or-flight response that we talked about earlier as a con to stress felt before a big exam [1]? That same response can be adaptive as well [1]! I know it sounds like a contradiction, but think about it—when you feel that surge of adrenaline that signifies a reasonable amount of distress prior to an exam; you are more focused, you are able to make decisions more quickly, and you tune out the irrelevant input more easily [1]. In sum, you are in an ideal state to take that exam!

In conclusion, some stress is a good thing. But remember, only some! There is a trap that often ensnares graduate students: that you need to constantly be stressed out or worried about the next impending exam or paper. Make sure to monitor your own stress levels and not to allow them to become toxic! As we discussed, having a fire is good—just don’t get burned! 

References

  1. Redlawsk, D. P., Civettini, A. J., & Emmerson, K. M. (2010). The affective tipping point: Do motivated reasoners ever “get it”?. Political Psychology, 31(4), 563-593.
  2. Semarjian, M. (2018). Why Anticipating Stress Can Ruin More Than Just Your Day. Retrieved from https://www.entrepreneur.com/article/316302
  3. Gino, F. (2016). Are You Too Stressed to Be Productive? Or Not Stressed Enough?. Retrieved from https://hbr.org/2016/04/are-you-too-stressed-to-be-productive-or-not-stressed-enough
  4. https://academic.oup.com/psychsocgerontology/advance-article-abstract/doi/10.1093/geronb/gby042/4996223?redirectedFrom=fulltext
  5. http://fiupsychology.com/Anticipating%20Stress.htm
  6. Anticipating Stress – Managing Stress by Preparing For It. (2018). Retrieved from http://fiupsychology.com/Anticipating%20Stress.htm
  7. Rankin, L. (2018). 10 Signs You Have WAY Too Much Cortisol. Retrieved from https://www.mindbodygreen.com/0-9527/10-signs-you-have-way-too-much-cortisol.html

Are you a tactile (kinesthetic) learner?

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

Are you able to absorb information better by moving while studying? Do you do your best thinking while you walk or exercise? Did you get in trouble as a child because you tapped your pencil too much or were continually moving? If any of these sound familiar you may be a tactile-kinesthetic learner.

As you continue to prepare for your licensing exam, be sure to identify your learning style so that you can build a study prep program around it. The three major learning styles are kinesthetic, auditory, and visual learning. Many people benefit from parts of all three forms; however one approach is dominant as the best way to learn.

What is a kinesthetic learner?

A kinesthetic learner is someone who learns through movement. This learning style is often forgotten because it isn’t as traditional as auditory or visual. A kinesthetic learner can better absorb and understand new material through movement of the body.

Pay attention to how your body moves and reacts during your next study session. Is your pencil moving or tapping as you read? Does it help to read the material out loud as you walk throughout your house? This learning style is a powerful one, and your study program can benefit from implementing more kinesthetic learning.

You may be a kinesthetic learner if

  • You continuously move your leg or shake your leg while reading.
  • You talk with your hands.
  • You have good hand-eye coordination.
  • You are good at sports.
  • You like to use a pen or highlighter to make notes while reading.

 Study tips to help kinesthetic learners

  • Place toys or objects you can play with on your desk while studying.
  • Listen to audio study guides while you are exercising.
  • Stand up and walk around while you read new material.
  • If you feel tired while studying, stop every 30 minutes and do a few jumping jacks.
  • Keep a sketch pad handy during study session so you can draw diagrams or systems.

As a kinesthetic learner, you know how to make your study times more productive. Turn on music, allow yourself to move, and prepare to learn everything you need for your exam. Remember, to be realistic with your goals and break down study time into short increments.

Combining your learning style and the right study aids is crucial to your exam preparation. To make it easier, check out the Taylor Study Method (TSM) which offers research-based packages that help each of the different learning styles. If you are a kinesthetic learner, you will like the coaching and access to TSM’s community of supportive experts. You are not alone in your efforts so be sure to reach out for help from a proven system.

Are you an auditory learner?

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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.

 

5 tips for finding the right clinical supervisor

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

The task of finding a great clinical supervisor can be a daunting task. Many clinicians that have been through the supervision process has advice to share and what they think you should avoid in a supervisor.

I had an incredible clinical supervisor who taught me everything she knows which I contribute to my success today. After our formal clinical supervision ended, we developed a friendship, and she is still my mentor. I hope you have a similar experience as I did and to help you find the right fit, here are the best five tips for finding the right clinical supervisor.

Tip #1 Clinical style and personality

Look for a supervisor who has a clinical style and personality that you like. As you are starting out, you may not know your clinical style yet, but you can identify the approach you relate most with.

You can find out their clinical style by asking them about their experience, their thoughts on best clinical practices, and what type of clients they enjoy working with. Ask them about their counseling style and approach they use most often. Listen to what resonates with you and if you are turned off by anything they share.

Tip #2 Talk with their previous supervisees

In the decision process of choosing the right supervisor ask them if you can have the contact information of other supervisees, they worked with. Then ask two or three of these people about their experience, what did they like or not like.

This is a great way to find answers to your questions about the supervisor from others that have worked with them. I would recommend that you ask at least two different people in case one of them had a bad experience personally versus one that was caused by the supervisor.

Tip #3 Make sure they have time for a new supervisee

It may sound silly to think that you have to ensure that the supervisor has time to see you, but don’t overlook this crucial tip. I have seen clinical supervisors take on many supervisees at once then not be able to provide time to meet their needs for licensure.

Ask the potential supervisor how many people they are currently working with. Also, ask about the typical hours they offer for supervision. For example, if they can only see you on Tuesdays from 2:00p-3:00p and you are working during that time, it probably won’t work. Don’t be afraid to speak up for what you need including late day or evening hours that may better fit with your schedule.

Tip #4 Cost of supervision

Finances can be stressful especially when you aren’t licensed as a clinician and trying to gain supervision hours. The cost of supervision differs by geographical region, experience, and other factors.

Ask about the cost of each supervision meeting and the ability to negotiate a different rate. For example, if they charge $100 for each session, ask if they would consider charging $75 if you pay a month at a time. That way they would receive a lump sum versus payment at each session. They may be inclined to give you a deal since you are willing to give that amount of payment at once.

Tip #5 Don’t put too much pressure on yourself

Finding the right clinical supervisor can be stressful and may cause you to overthink the process. Don’t make it harder than it is. This is just one part of your clinical career. If your supervisor isn’t fantastic, so what, you will learn from others as you continue your experience.

Don’t get stuck and not be able to move forward if you have a negative experience. Learn what you can from it and seek out other clinicians in your network for support. Join a local clinical association or meet up group. There is support around you but you have to be the one to reach out.

You will make the best decision for you in choosing a clinical supervisor. Each of these five tips can help you through the process, but at the end of the day, pick the supervisor that feels like the best fit. Keep moving forward, and this part of your beginning career will fly by before you realize it.

Am I Ready to Take the EPPP?

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A key factor of success on the EPPP is preparedness. A passing score is more likely if you take the exam when you are ready. Do you think you might be ready to take the exam but you aren’t quite sure? To know if it’s time to take the plunge or study some more, it’s important to take an honest evaluation of where you are at.

Ask yourself the following questions to evaluate whether you’re ready or not to take the EPPP.

How well have I done on practice exams?

  • Your practice test scores are a good indicator of how well you might do on the exam. If your scores are low or barely passing, you might not be ready. If you’re scores are consistently higher, especially on a variety of exams so that you’re not just memorizing questions, then it might be time to sit the exam.

Have I taken a realistic practice exam?

  • If you’re getting high scores on practice exams but aren’t setting a timer or putting your study notes aside, a good next step could be to take a practice exam in an environment similar to the real exam.  Perhaps go to the local library at the hour you would take the exam with only the things you would bring to the testing center.  Then set the timer and see how well you do.

Have I talked to others who have taken the exam?

  • A friend who has already taken the exam can help you prepare for what’s to come. Ask your friend about their test taking strategies and overall experience with the EPPP. When did they take breaks? What surprised them about the exam taking experience? Did they go into the exam feeling ready or do they wish they would have studied more?

Have I talked with my coach or mentor about if I’m ready?

  • Who has been there for you throughout the exam preparation process? This person can help you understand if you’re ready to take the exam by taking an objective approach to whether you’re ready or not. Have them help you evaluate your readiness and take their thoughts into consideration.

Could I teach the material to a friend?

  • A sign of your understanding of a subject is the ability to teach what you know. If you don’t think you’re quite ready to take the exam, teaching is a great way to gain a deeper understanding of the material. When you get to the point of being able to teach concepts and key terms so that others can understand, it’s a sign you might do well on the exam.

 

Further Reading

EPPP & Test Anxiety

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Impact on Test Performance

Think about how stressed you are before an exam.

Now, think about how stressed you might before an exam like the EPPP (read E-triple-p).

Since I’m sure you’re already a little worked up over a past test that was particularly stressful, or one that is coming up that is putting some extra pressure on you, I want to remind you that you’re ok. You’re going to be fine! That’s right—I’m going to go ahead and make that bold presumption. I know it’s stressful and hard to believe that you’re going to survive but take a little faith that you will.

The future clinician in me wants me to remind you that if at any time you feel that your anxiety about testing, something else, or just generally feels as though it is impairing your life—please see a mental health professional. Although it could be typical anxiety, it could be something that breaks the threshold into clinical disfunction.

To give a little face to the beast, it is important to examine test-taking anxiety and the impact that it can have on our overall test scores, especially the EPPP. Test Anxiety (TA) is extremely common among students, one study noting that 20% of respondents endorsed some form of test-taking anxiety, whether non-clinical or clinical [1]. With such a high number, you might think that there would be a wealth of information on how to handle it. Unfortunately, it’s quite the contrary.

Signs and Symptoms of Test Anxiety

Anxiety can manifest in a few different ways, and it is important to note that it will present differently for each person.  Physically, anxiety, including Test Anxiety, can present as a rapid heart rate, profuse sweating [3], psychomotor agitation (think: bouncing your leg or fiddling with a pencil), or other “nervous habits” such as biting nails [4].

Anxiety tends to present in a rather unfortunate way behaviorally. For example, avoidance behaviors are very common in anxiety issues. These behaviors could include procrastination or avoiding test preparation [3].  Think about it this way: have you ever been so nervous about an exam or an assignment that you just avoided doing it altogether rather than face the stress? Even though we intellectually know that putting off the stressful event won’t truly alleviate the stress, it is so much easier to postpone than to address the issue at hand [2]. We will talk more about how to avoid and address these issues in the “ways to cope” section of this blog.

In addition, anxiety can also present behaviorally similarly to aggression [6]. Again, think about your own life. Have you ever been so stressed out or nervous that you just “snap” at someone? Even if you know that whatever set you off wasn’t that big of a deal—it just seemed like it at the time [6]. Research suggests that the thing that sets you off when you’re under a lot of stress is just the straw that broke the camel’s back, and the poor barista that made the mistake got the brunt of your built-up stress and anxiety [6].

Depression is also another major presentation of anxiety [6]. Rather being able to maintain a constant state of stress, the reaction is to retreat within themselves into a state of depression [6]. It is our natural response—there’s some major danger presented to us (in this case, an exam), and the length of time that our “fight-or-flight” response has been activated simply cannot remain activated any longer. In an over-compensation by our body to preserve itself is to move in the complete opposite direction of the heightened state of arousal experienced during periods of high stress [6].

Overview of the EPPP

If you’ve never heard of the EPPP, you’re lucky. The EPPP is the licensure exam faced by most psychology graduate students. Along with the EPPP, you will also need to take another similar exam before licensure based on in which state you will be practicing. Therefore, you will need to be able to generalize these strategies and this infomration to more than just one major standardized exam standing between you and your license.

To better face the monster, let’s get a deeper understanding of the EPPP itself. This exam is geared for doctoral level psychology students is governed by the Association of State and Provincial Psychology Boards (ASPPB) [8]. At the time that this blog is being written the EPPP is a one-part exam that is to be taken over 4 ½ hours [7]. However, this will likely be a two-part exam by the year 2020 [8]. This exam includes 225 questions [7], of which only 175 are scored [9]. When the director of the ASPPB was asked about the test, she described it as “essentially everything you learned in graduate school” [10]. Just a little bit intimidating, right?

If you would like to read more on the EPPP, check out our blog post on the EPPP and licensure requirements for professional psychology.

Test Anxiety on Overall Outcomes

I know it already seems stressful enough, but let’s dive into the actual, research-based negative outcomes associated with test-anxiety. One 1990 article written by Zollar and Ben-chain note that in our age our lives seem to be determined by our overall test performance [11]. I.e., if we do poorly on an exam, it reflects directly on us and on our overall self-definition [11]. Not only do they impact our own self-definition, they can impact the way that others’ view us. In such a competitive society, we need some easy way to compartmentalize and rank people [12]. Fortunately or unfortunately, standardized exams seem to be the best solution at this time. Knowing that our exam performance could impact the way that employers or other graduate programs view us, there is an added level of stress.

One study found a significant relationship between a student’s level of test anxiety on major exams and their overall performance [12]. By using Spielberger’s Test Anxiety Inventory, Rana and Mahmood were able to demonstrate that students that experienced high levels of a cognitive factor of test anxiety (worry) did significantly worse on these exams [12]. They were able to use these findings to conclude that many students’ overall low performance or underachieving on certain exams could be attributed to unchecked high levels of Test Anxiety [12].

Of course, there is a good level of stress, sometimes referred to as eustress [13]. However, the stress that this blog is talking about is much more detrimental. Eustress refers to that positive level of stress that motivates you to get things done and to get them done well. For example, you might be a little worried about doing well in a particular class, so you ensure that you do all of the assignments and study a little extra for the exams. The stress that has been shown to be associated with negative outcomes is taking that level of stress to the extreme, distress [13], and in this case, Test Anxiety [1].

Ways to Cope with Test Anxiety

Thankfully, treatment for TA has been shown to be quite effective [3]. Rather than just be doomed to wander the halls of your higher-education institution, there are some treatments offered by professionals and some interventions that you can do by yourself. First, of course, if you feel like you are suffering from TA, please seek professional help. Many college campuses offer free or low-cost mental health care. Feel free to speak with the professional about what you might be going through. They offer a judgement-free space to air your issues, and they may even have resources for your classes that could help you cope better with the test anxiety.

Additionally, there are simple training techniques that you can take to improve your own Test Anxiety symptoms. For example, time management is a major step that you can take to better your anxiety. This isn’t to say that you don’t already have good time management skills, but sometimes our anxiety takes that away from us. When syllabus week rolls around, look at all the major exams that you will need to prepare for. Set yourself a schedule—actually budget specific time that you will be in the library or other study space plugging away at the material. If it might help you, have a gentle accountability buddy. This is someone who will gently remind you that you have some studying to do, or who could gently guilt you into making sure that your work gets done.

Developing some more pronounced study skills can also help. For example, rereading your notes the same day that they are written or even the next day can greatly improve your retention. Also, simply highlighting the information in your book can be helpful as well. By starting your studying early, it can actually help reduce the anxiety around studying! There is a myriad of different study skills that can help you improve your grade, so I don’t want you to limit your scope of study development just to this list. Please do your own research and see what works for you!

We can see that anxiety surrounding your studies can be detrimental to your overall performance. With some professional interventions or accommodations and some personal anxiety relief tactics, anxiety and TA is something that can be managed!

  1. American Test Anxieties Association. (2018). Retrieved from https://amtaa.org/
  2. Connon, H. A., Rash, J. A., Allen Gerwing, A. M., Bramble, B., Landine, J., & Gerwing, T. G. (2016). Post-Secondary Educators’ Perceptions of Students’ Test Anxiety. Canadian Journal for the Scholarship of Teaching and Learning, 7(1), 9.
  3. Test Anxiety & Academic Performance (2018). Retrieved from https://www.mheducation.ca/blog/test-anxiety-academic-performance/
  4. Kerr, W. J., Dalton, J. W., & Gliebe, P. A. (1937). Some physical phenomena associated with anxiety states and their relationship to hyperventilation. Annals of Internal Medicine.
  5. Sarason, I. G. (1984). Stress, anxiety, and cognitive interference: Reactions to tests. Journal of personality and social psychology, 46(4), 929.
  6. Barrett, P. M., Rapee, R. M., Dadds, M. M., & Ryan, S. M. (1996). Family enhancement of cognitive style in anxious and aggressive children. Journal of abnormal child psychology, 24(2), 187-203.
  7. Zhou, E. (2018). Are You Dreading the EPPP? Here’s How to Prepare for it. Retrieved from http://blog.time2track.com/are-you-dreading-the-eppp-heres-how-to-prepare-for-it
  8. The Association of State and Provincial Psychology Boards. (2018). Retrieved from http://www.ASPPB.net/
  9. Reasons why you need to stop studying 3 days before your test. (2018). Retrieved from https://blog.taylorstudymethod.com/category/eppp-study-video/
  10. Cynkar, A. (2007). The Path to EPPP Excellence. Retrieved from https://www.apa.org/gradpsych/2007/09/eppp.aspx
  11. Zoller, U., & Ben-Chain, D. (1990). Gender differences in examination type, test anxiety, and academic achievement in college science: a case study. Science education, 74(6), 597-608.
  12. Rana, R., & Mahmood, N. (2010). The relationship between test anxiety and academic achievement.
  13. Le Fevre, M., Matheny, J., & Kolt, G. S. (2003). Eustress, distress, and interpretation in occupational stress. Journal of managerial psychology, 18(7), 726-744.

Is Studying for the EPPP Affecting Your Mental Health?

Posted on in EPPP Preparation Materials, Mindfulness by TSM AdminLeave a Comment

 

 

 

 

 

 

 

Studying for the EPPP can be a stressful and overwhelming undertaking. Stress can be a normal part of the EPPP preparation process, therefore we must learn to manage it. But, what happens when it becomes more than stress and studying begins to affect your mental health?

In order to address the effect of studying on your mental health, you must first know the warning signs. Here are three signs that your mental health is being affected by studying.

  1. Panic Attack

A panic attack is characterized by any number of the following symptoms: shortness of breath, racing heart, dizziness, the sense that you’ve lost control, feeling faint, or a sense of terror.

If you do experience a panic attack, don’t try to fight it off. Instead, breathe deeply, engage yourself in your surroundings and allow the panic to subside.

  1. Forgetfulness

A surprising symptom of anxiety is forgetfulness. Because anxiety is overwhelming and consuming, it can cause you to forget things such as what you highlighted in last night’s study session. Furthermore, a hormone called cortisol is released when we experience stress. Cortisol is known for preventing the formation of memories.

  1. Depression

Symptoms of depression include feelings of sadness, disinterest in activities you once enjoyed, lack of energy, and anxiety. Experiencing depression during EPPP preparation can affect your motivation to study as well as your ability to maintain a healthy balance between studying and time with family and friends.

If you experience any, or a combination, of the above, then the stress of taking the EPPP is affecting your mental health. This means it is time to take a step back and get help. Talk to a trusted friend and seek professional help. A counselor can advise you on how to move forward through depression and anxiety.

If you don’t identify with the above symptoms, maintaining good mental health is key. Here are 3 ways to stay mentally healthy during EPPP prep.

  1. Know the warning signs of stress and burnout

Everyone reacts to stress differently, but here are a few possible warning signs of stress per The American Psychological Association (APA): Headaches, muscle tension, neck or back pain; Upset stomach; Dry mouth; Chest pains and rapid heartbeat; Difficulty falling or staying asleep; Fatigue.

Furthermore, if you feel like you have nothing left to give, you may be experiencing burnout.

Look at stress relief strategies here.

  1. Schedule breaks

When you create your study schedule, be sure to include breaks. During periods of rest, our brains store and organize the material we have learned. So, not only are breaks giving you rest to combat anxiety, but they are helping your memory and retention.

Your breaks should include small 5-10 minute breaks as well as longer 30 minute ones. Be sure to incorporate a good night’s sleep as well.

  1. Gratitude

Thinking thankful thoughts can literally detox your brain.  Thinking negatively creates toxins in your brain that can be combatted by shifting your thinking to positivity. By cultivating a positive, gratuitous attitude, you can starve your inclination to think negatively.

Not only will gratitude detox your brain and make you happier in general, but it will reduce stress and anxiety, ultimately making you mentally healthier.

References

Dunn, Carrie. “Mind over Matter: The Effects of Studying on Mental Health.” The Guardian, Guardian News and Media, 6 Dec. 2008, www.theguardian.com/education/

2008/dec/06/mental-health-university-students.

“How Anxiety Can Cause Forgetfulness.” 7 Strategies for Dealing With Work Anxiety, www.calmclinic.com/anxiety/symptoms/forgetfulness.

“Listening to the Warning Signs of Stress .” Monitor on Psychology, American Psychological Association, www.apa.org/helpcenter/stress-signs.aspx.

Further Reading:

5 EPPP Study Habits that Will Improve Your Motivation

Posted on in EPPP Preparation Materials, Motivation by TSM AdminLeave a Comment

Unmotivated students are more likely to procrastinate studying which, in turn, affects their likelihood of a passing score. Are you struggling to stay motivated while studying for the EPPP? You are not alone.

Here are 5 study habits that will improve your motivation to study for the EPPP.

1. Personalize the Material.

The EPPP material is more than just concepts and terms to memorize for a test. When you study for the EPPP, think about how you will be able to use certain concepts once you become a licensed psychologist. Match ideas and scenarios you come across in studying with what you are experiencing in your life.

So much of the content can be associated with real-life scenarios in and of itself. But you can overcome your lack of motivation by personalizing terms, concepts, and scenarios with important people and places in your life.

 

2. Take Breaks

Avoid burnout by scheduling regular breaks into your study sessions. Furthermore, listen to what your body and brain needs. For example, tiredness can be a major factor in lack of motivation. Check in with yourself. Are you getting enough sleep at night? Getting sufficient sleep is a basic step towards creating a successful lifestyle in general.

Another type of tiredness is cognitive exhaustion. Breaking up your study sessions with rest will help you avoid mental fatigue. These breaks should ideally be taken outdoors involving some sort of activity that oxygenates the brain such as jogging, walking, or riding a bike. If weather is keeping you indoors, try eating a healthy meal during a break, take a bath, do yoga, listen to music, or just sit and do nothing. Whatever your method is for taking breaks, stay away from technology during this time.

3. Avoid Distractions

Ask yourself what it is that is distracting you from your EPPP studies. The idea is to remove the distraction so that you can more easily pursue studying. There are certain distractions, however, that are not removable such as work, family, and friends. In this case, consider studying in a place where you are away from family and friends like a library or coffee shop.

Maintain focus in your distraction-free environment by turning off your social media and email notifications. If you need to, give yourself a timed break to check email and media accounts. Furthermore, remove the distraction of sporadic thoughts (such as suddenly remembering to feed the neighbor’s cat) by keeping a notepad and pen next to you as you study. As sporadic thoughts appear, remove them from your brain by writing them down where they can serve as a reminder later.

4. Plan

Looking at the overall task of studying for the EPPP can be overwhelming. This can lead to not knowing where to begin or a lack of motivation to begin at all. Many people who are overwhelmed with the entirety of studying decide to randomly skip around study material without structure. Avoid random and unproductive study by making a realistic schedule so that you do not overload your working memory. Ask yourself what you can learn for today and focus on just that.

 

The Taylor Study Method can help you create your own personalized study schedule based on how much daily/weekly time you have as well as when you want to take your EPPP. Our team of researchers and engineers have identified the most effective ways to structure your study time. Our online tools break down your EPPP studies into manageable parts tailored to your unique schedule.

5. Visualize Success

Lastly, at the beginning of each study session, remember what all of this is for. Imagine all that you will be able to accomplish when you are a licensed psychologist. Imagine what it will feel like to get that passing score. Visualize the big picture success from and then back up to the smaller picture of having a successful study session today. Positive thinking is a powerful tool that leads to success.

 

Further Reading

Train Your Brain for Confidence on Exam Day

Posted on in Brain and memory, EPPP Preparation Materials, Self-care by TSM AdminLeave a Comment

Exam day is often associated with anxiety. Whether the thought of taking the EPPP evokes negative emotions from test taking in your school days or more recent graduate school days, the anxiety can impact your EPPP test score.

Confidence on exam day is key to succeeding. So, how do you combat test anxiety and replace it with confidence?

Begin by understanding why the thought of test taking evokes anxiety.

Neurologically, due to your past experiences of anxiety during exams, the mere thought of test taking now ignites the feeling of anxiety in your brain’s cingulate gyrus, which is located deep in the cortex. Your brain has made an association between test taking and anxiety. Therefore, the two have been “wired” together in your brain and anxiety is now a habitual response to the thought of test taking.

To replace anxiety with confidence on exam day, your brain has some rewiring to do. Thankfully, due to the brain’s remarkable plasticity, certain associations can be reversed.

Throughout the Taylor Study Method process, you will take roughly 4,000 questions before EPPP exam day. If, during those practice questions, you stimulate the conditions of a test within the safe and relaxed environment of the TSM study process, your brain can begin to associate testing with relaxation or calmness.

In a way, TSM is providing you with 4,000 moments for your brain to adopt the habit of relaxing during an exam.

During these moments, you can actively practice desensitizing yourself to anxiety by going through stress relief strategies. To combat stress as it arises you might do a power stance, express gratitude, or focus on breathing. The more you practice stress-relief techniques and learn to relax during mock exam questions, the more your brain will remain calm at the thought of test taking.

Ultimately, by the end of the TSM study process, you will be capable of replicating your relaxed state throughout the actual EPPP exam.

And, as if reducing anxiety isn’t enough, taking 4,000 test questions before the exam has multiple benefits. Frequent testing improves memory and reinforces the information you will need to pass the EPPP. Practice tests can also reflect how well you understand the material before you take the test, so they can be an indicator of when you are ready to sit the exam.

The consequence of habitual relaxation during test taking, paired with increased memory and a surety that you’re ready, is confidence. And confidence during exam day is crucial to a passing score.

Are you interested in allowing our 4,000 test questions to help you combat test anxiety and pass the EPPP? Find out the many ways TSM can support you specifically to pass the EPPP.

For more information on how TSM can help you prepare confidently for your exam, call us at 877-510-5445.

 

Further Reading