시험 불안 극복하기: 성공을 위한 전략

시험 불안은 흔한 일이지만, 성찰과 준비를 통해 충분히 관리할 수 있습니다.

### 시험 불안 극복하기: 세 가지 큰 두려움의 이해와 관리하기
* 🎭  배우 헨리 폰다는 평생 공연 불안증으로 고생했지만, 전사와 예술가에게 두려움은 사라지지 않는다는 것을 이해하며 꾸준히 훌륭한 연기를 펼쳤습니다.
* 🧠  시험 불안은 정상이며 업무의 중요성을 나타내는 것이지만, 지나친 불안은 작업 기억과 기억을 떠올리는 능력에 영향을 미쳐 해로울 수 있습니다.
* 📝  시험 불안의 3대 두려움은 과거의 실패를 반복하는 것에 대한 두려움, 미지에 대한 두려움, 판돈에 대한 두려움입니다.
* 📝  시험 전에 두려움과 불안을 적어두면 시험 불안을 줄이고 점수를 높이는 데 도움이 될 수 있습니다.
* 🔍  과거의 실패를 반복하는 것에 대한 두려움을 극복하려면 과거의 실수를 분석하고 피드백을 수집하여 개선 계획을 세우세요.
* 👩‍🏫  엘리트 체스 선수들이 과거 게임을 분석하는 방식을 과거 시험을 복습하고 실수를 이해하는 데 적용할 수 있습니다.
* 📚  다가오는 시험에 대한 경험을 최대한 많이 쌓아 미지의 세계에 대한 두려움을 극복하고 시험 조건을 재현하여 시험이 친숙하게 느껴지도록 하세요.
* 💡  시험을 학습의 기회로 재구성하고, 불안이 생활에 큰 영향을 미친다면 전문가의 도움을 받아 시험에 대한 두려움을 관리하세요.

Hi, I’m Thomas Frank, and this is Crash Course Study Skills. Henry Fonda was a famous actor with a career that spanned 54 years and included starring roles in classic movies like 12 Angry Men and Once Upon a Time in the West. He was one of the most well-known and successful actors of his time, bringing home an Oscar, two Golden Globes, and even a Grammy before retiring. So it might surprise you to learn that Fonda had a lifelong struggle with performance anxiety. In fact, even when he was 75 years old, with over half a century of acting experience under his belt, he would often throw up before beginning stage performances. But, despite his anxiety and sudden lack of lunch, Fonda would still step out from behind the curtain and give the audience the great performance they expected. That’s because he understood one of the unavoidable facts of life – a fact that the author Steven Pressfield put so well in his book The War of Art:

“Fear doesn’t go away. The warrior and the artist live by the same
code of necessity, which dictates that the
battle must be fought anew every day.” If you’re a student, you might not be performing
on a stage or facing down an enemy army, but your tests and exams are battles all their own,
and they often come with the same feelings of anxiety. These feelings are normal, and you’ll never
truly banish them. If you’re doing work that’s important to you,
you’ll always feel some amount of anxiety. And that can actually be a good thing, because anxiety
is an indicator that what you’re doing IS important. Otherwise, you’d be apathetic about it. However, too much test anxiety can hurt you. Research has shown that high-pressure situations
can actually deplete your working memory. Additionally, stress caused by anxiety
produces a hormone called cortisol, and too much cortisol can hinder the ability
of the hippocampus to recall memories.

This means that it is crucial to learn how
to manage your test anxiety. You have to learn how to perform well in the
face of it, and make sure it doesn’t consume your thoughts, so you can actually solve that
geometry proof that’s staring you in the face. Fortunately, there are several techniques
and mental exercises you can use to do that. Roll the intro! [Theme Music] Test anxiety is caused by many different factors,
but today we’re going to focus on the most common
ones, which I call the Three Big Fears: Number one: A fear of repeating past failures. Number two: The fear of the unknown. Number three: The fear of the stakes. Now, in a minute, we’re going to dig into each of these fears and work to figure out how you can combat them, but before we do that, there is one general
purpose strategy I want to share with you. The next time you feel anxious going into a test, take
out a piece of paper and spend a couple minutes writing
out exactly what’s causing you to feel that way.

This has been scientifically proven to reduce
test anxiety. A study done at the University of Chicago found
that students who were given 10 minutes to write
about their fears and anxieties before a test improved their scores by an average of nearly
one grade point compared to the control group. This technique works for pretty much the same
reason that using a to-do list works: It allows you to take all those worries out of your
head and store them somewhere safe. You’ve probably been in a situation before
where you’re stressed, and a friend tells you,
“Hey, just don’t worry about it, man!” Of course, you can’t – right? You can’t just let go of the things that
are worrying you – after all, your brain
thinks they’re important. However, by writing them down, you’re unloading
those worries into an external system that you trust. Subconsciously, you know that they’re not
going anywhere.

And by doing this, you free up mental resources
that you can then devote to doing well on the test. So that brings us to our first big fear: the
fear of repeating past failures. Logically, everyone knows that failure is
inevitable every once in awhile. “To err is human,” wrote Alexander Pope,
and the realm of calculus finals is no exception. But we’re not always logical. In fact, human beings have an inherent
negativity bias – a tendency to remember and give more emotional
weight to negative events rather than positive ones. This is a feature of the brain that’s pretty
useful when it comes to survival – after all, remembering which mushrooms
made you sick or not to try to shake hands with
a tiger is pretty important for survival. But the negativity bias doesn’t limit itself
to poisonous mushrooms or tigers; any negative event can create feelings of
apprehension and fear when it comes up again. So even though almost everyone does poorly
on tests and exams at least once in awhile,

when it happens to you, you might naturally
fear that it’ll happen again the next time around. So, how do you actually beat this negativity
bias? Well, first, realize that you’re not defined by
your past successes or failures – despite what that insidious part of your
brain might try to tell you. While the path you’re on right now is certainly
in part a product of your past choices, it’s not
a path with a predetermined destination. At any time, you can choose to do things
differently than you did in the past. If you’re ready to do that, you need to start by
analyzing your past mistakes and gathering as
much information about them as you can. After all, you can only improve if you know
what you were doing wrong before. Let’s go to the Thought Bubble. Elite chess players understand this concept
really well. While they spend a lot of their practice time
playing games and studying the openings and
endgames of players at higher ranks,

they also dedicate a ton of time to analyzing their
own past games – especially the ones they lost. By doing so, they can start to correct bad
habits and uncover patterns in their playing, which
can then be tweaked or improved in the future. So take a cue from these chess players – as well
as from elite performers in pretty much any other
discipline, be it opera singers or figure skaters – and review your past exams
to see how you can improve. Start by getting your hands on a copy of
your past exam; if your teacher doesn’t usually hand these out
or let you take them home, talk to them after class
and ask if you can at least look it over. And while you’re talking with them, also
ask for feedback – especially if your exam contained short-answer or
essay questions where there’s no concrete answer. Once you’ve got a past exam in your hands,
review the mistakes you made. Don’t just acknowledge your mistakes; for each
incorrect question, make sure you understand
why your answer was the wrong one.

If it was a complex problem – like a math
equation – identify the exact point where
you made a mistake. Additionally, make sure you know what the
right answer was, and why it was right. Before you move on, cross-reference the question
with your notes, as well. If you’re going to be tested on that question
again – like in a final exam – highlight that section
of your notes so you know it’s important. You can also create quiz questions for later
review. Overall, shoot for mastery over the material
so you don’t make the same mistake again. Thanks, Thought Bubble. The details of those incorrect questions aren’t
the only things that deserve reflection. You also need to figure out why you made the
mistakes in the first place. Ask yourself: Was I unprepared? And if so, why was I unprepared? Did I simply not put enough time into reviewing? Did I ignore the study guide? Or did I use an ineffective study method?

If you feel that you were prepared, then maybe
something went wrong during the actual exam. Maybe you rushed through and made a lot of
careless errors. Or maybe you let time get away from you and
didn’t actually finish the whole exam. Or maybe that creepy AI from Ghost in the Shell
hacked your brain in the middle of the exam and forced
you to spend the whole time licking your paper. These things happen. Whatever the reason was, don’t let it get
you down too much. Remember that failure is a great teacher – and
it’s a better one than success. Since we remember our failures so well, every
one of them is a lesson and an opportunity. But you need to make sure that you use that
opportunity by making a plan for how you’ll
avoid the mistake in the future. Just saying “I’ll do better next time”
isn’t enough – you need to know exactly
how you’re gonna do better.

And that’s not all you need to know. In fact, the more you can learn about your
exam in all its facets, the more comfortable
you’re gonna be. This is the way to overcome the second of
our big fears: The Fear of the Unknown. People naturally fear what they don’t understand,
and in general, this is a good thing! It’s another one of those pieces of brain
programming that’s useful for survival,
and most other animals share it with us. When I visited New York City for the first
time several years ago, I noticed that the squirrels there seemed
much less afraid of people than the squirrels
back home in Iowa – but that was because these big-city squirrels
had a lot of experience dealing with people,
and it was mostly positive. So try to gain as much experience with the
upcoming exam as you can. Now, we talked a lot about how to do this
in the last video on preparing for tests.

but the general principle is to try to replicate
the test conditions when you’re studying. Do your best to get access to practice tests
and study guides, and create quizzes out of
your notes to fill in the gaps. Additionally, spend some time studying in
a classroom that looks and feels similar to
the one you’ll be tested in, and quiz yourself under the same time
constraints that you’ll face during the exam. You want to make the test feel like a familiar
old friend when you actually face it. As Scott Berkun, a professional public
speaker, put it: “By the time I present to an actual audience,
it’s not really the first time at all.” That’s the feeling you’re going for. And that brings us to the last of our big
three fears, which is the Fear of the Stakes. One of the biggest sources of test anxiety
is the feeling that this test means everything – it’s gonna define your overall grade, where
you’ll be able to go to college, and whether or not
you’ll get to work for Elon Musk some day.

But in reality, you’re rarely going to come
across a test or situation that you can’t recover
from. In the case that things go wrong, trust me. I actually failed a test in college
once. And Nick over there actually failed an entire
class – twice. And even worse, I was once fired from a job. In both cases, it was totally my fault, but
I learned my lessons. I made sure I never made
the same mistakes again, and I moved on. And even if things don’t go perfectly for
you, you’ll be able to do the same thing. If that’s not comforting enough, try reframing
the test in your mind. Think of it as yet another learning opportunity
rather than as a judgment. After all, a test challenges you to recall what
you’ve learned, and as we’ve already discussed, active recall strengthens your
mastery over the material. And – at least for me – viewing a test
this way makes it seem a lot less scary.

Lastly, keep in your mind that anxiety isn’t something
you always need to try to deal with on your own. If you have anxiety that’s majorly affecting your
life, don’t hesitate to ask a professional for help. Hopefully, you found this week’s video to
be helpful. Next week, we’ll be switching gears and
talking about how to write great research
papers and essays. See you then! Crash Course Study Skills is filmed in the
Dr. Cheryl C. Kinney Crash Course Studio in
Missoula, MT, and it's made with the help
of all of these nice people. If you'd like to help keep Crash Course free
for everyone, forever, you can support this series
over at Patreon, a crowdfunding platform that
allows you to support the content you love. Thank you so much for your support.

Test Anxiety: Crash Course Study Skills #8

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헨리 폰다는 성공한 배우였음에도 불구하고 평생 동안 공연 불안으로 고생하며 두려움은 피할 수 없는 것이지만 극복할 수 있다고 강조했습니다.

과도한 시험 불안은 작업 기억과 기억을 회상하는 능력에 부정적인 영향을 미칠 수 있으므로 이를 관리하는 방법을 배우는 것이 중요합니다.

시험 불안을 유발하는 세 가지 큰 두려움은 과거의 실패를 반복하는 것에 대한 두려움, 미지에 대한 두려움, 판돈에 대한 두려움으로, 모두 구체적인 전략으로 극복할 수 있습니다.

시험 불안을 줄이는 글쓰기의 힘

시험 전 10분 동안 두려움과 불안에 대해 글을 쓰면 점수가 향상되는 것으로 입증되었습니다.

이 기법은 뇌가 걱정을 덜고 정신적 자원을 확보할 수 있도록 도와줍니다.

과거의 실패가 자신을 정의하지 않는다는 것을 인식하고 실수를 분석하는 것이 반복에 대한 두려움을 극복하는 열쇠입니다.

과거 시험을 분석하면 실수와 실수 패턴을 파악하고 수정하는 데 도움이 됩니다.

실수의 원인을 이해하고 앞으로 실수를 피하기 위한 계획을 세우는 것이 중요합니다.

실패는 더 나은 성과를 위한 구체적인 계획으로 전환해야 하는 교훈과 개선의 기회를 제공하는 훌륭한 스승으로 여겨야 합니다.

시험에 대해 자세히 이해하면 미지의 영역에 대한 두려움을 줄일 수 있습니다.

모의고사와 학습 환경에 대한 경험을 쌓으면 시험이 더 친숙하게 느껴질 수 있습니다.

시험의 중요성에 대한 관점을 바꾸면 시험이 미래에 미칠 영향에 대한 불안감을 줄일 수 있습니다.

시험에 실패하거나 실직하는 등의 좌절은 극복할 수 있는 학습의 기회입니다.

시험을 판단이 아닌 배움의 기회로 재구성하면 불안을 줄이는 데 도움이 될 수 있습니다.

불안이 삶에 큰 영향을 미친다면 전문가의 도움을 받는 것이 중요합니다.