How to avoid anxiety and anxiety before exams?

First, let yourself sit quietly for a few minutes and try not to think about anything in your head...Okay, then you can read the following paragraphs.

-I am quite afraid of exams. After all, I usually don’t study well, so I will definitely fail the exam.

-What should I do if I don’t do well in the exam? Grades are still very important to me.

-Others are reviewing, so no matter how much I review now, it may not have any effect.

-But I just want to get good grades.

-You can’t get good grades without reviewing.

-Well, I don’t care about my grades for now. I have to at least work harder. Even if I don’t do well in the exam, I still worked hard.

-Although I am afraid of exams, I still have some confidence. I think I can do well in the exam.

-Actually, I have nothing to do with it. I just think too much. Isn’t it said that people who love thinking are prone to anxiety?

-Okay, don’t think about it anymore, just review when it’s time to review. The exam is nothing, just watch me face it easily.

I will give you a set of self-questioning methods. When you face difficulties, take a few minutes to have a small dialogue in your own heart. I believe you can find a way to take action. In fact, your Anxiety is caused by thinking too much. It is better to do it once than to think about it ten thousand times. Why bother worrying about other people reviewing your own problems but you are still anxious. Even if you don't think about the exam at all and just have fun, I think your performance on the exam the next day will be better than if you keep worrying about it.

1. What is pre-exam anxiety?

> Test anxiety refers to the individual’s experience of worrying about evaluation before and during the test.

> Pre-exam anxiety refers to the anxiety that students have before an exam. It is an uncomfortable emotional state accompanied by cognitive difficulties. It is actually state anxiety before the exam. Strong pre-test anxiety has a negative impact on students' learning and life.

Research shows that two months before the college entrance examination, 28. 6% of students have high levels of anxiety. Excessive anxiety will affect their review efficiency and ultimately their college entrance examination results.

But! ! ! Anxiety is not a bad thing!

As mentioned before, anxiety is very normal, and an appropriate level of anxiety is beneficial! Let's take a look at the "inverted U-shaped hypothesis curve" first~

It can be seen that both high anxiety and low anxiety will have a negative impact on the exam, while moderate anxiety will have a positive impact on the exam! This is because moderate anxiety will bring people's physiological arousal to the most appropriate level, and the appropriate amount of hormones secreted at this time will even stimulate your potential and bring out your best!

2. What should I do if I feel anxious before the exam?

1. Acceptance

Accept your own ability level

Excessive external motivation can lead to anxiety, such as "I must be admitted to a prestigious university", " I have to be first in my grade” and so on. Therefore, you should have a comprehensive and objective understanding of your own learning ability and level, and set your own learning goals on this basis.

Also, a sugar bowl that is never within reach will only make you give up eating sugar.

Understand the high expectations of others and society for yourself

For example, if your parents put excessive pressure on you and unreasonable rigid requirements, communicate with them more and let them understand you. , give yourself more space to make progress slowly. If you can't change your parents, don't get into trouble, calm yourself down, don't be negatively affected by such high expectations, and face challenges with an objective, calm mind.

Learn to tolerate uncertainty

It is important to strengthen your psychological endurance. Know that no matter how well prepared you are, unexpected events and emergencies will still arise. You can never know the questions on the exam and you can never predict its difficulty. Accept the inevitability of surprises and changes, and you'll face challenges more easily. Understand that the only constant in the universe is change.

2. Relaxation

Progressive muscle relaxation exercises

will help you re-understand physical relaxation. When you experience muscle tension caused by anxiety, it can be beneficial to learn to relax. Through massage and meditation, the muscles of your body can slowly relax.

The physical state will affect the mental state. If you don’t believe it, try it~

Diaphragmatic breathing (abdominal breathing)

is another countermeasure under stressful situations. Try relaxing your shoulders downward and breathing from your belly, expanding your belly as you inhale, not your chest.

Abdominal breathing can also slim down the lower abdomen!

Exercise

can reduce characteristic anxiety, especially more than 20 minutes of aerobic or cardiorespiratory exercise. In addition, studies have shown that appropriate exercise can make the brain clearer and improve learning efficiency, concentration and memory!

When you feel tired and nervous, do push-ups, sit-ups, Bulgarian squats... and lose weight and gain muscle at the same time!

Three

Hints

Verbal hints

Before the exam, silently recite your favorite sentences that provide positive energy, such as "I will definitely do it." Success!", "Because you have put in your sweat in normal times, and you will definitely gain something when the time comes."

During the exam, you can recite some words to calm yourself silently, such as "I feel that I can control myself now", "Just focus on the test questions", "I have already done so many questions, just maintain the status quo , I will successfully complete all the questions" and so on.

Music hints

You can listen to some of your favorite music before the exam. For example, you can listen to some soothing light music or some calming music that you often listen to to put your brain in a calm state and better cope with the next exam.

Food hints

Before the exam, eat some food that you like and that can make you feel happy, such as a small piece of chocolate, but don’t blame me for not reminding you to control your food intake!

The world is really like this: you don’t feel anxious until you are full! Only when you are full can you have the strength to study!

Situational hints

When you are anxious before the exam, imagine beautiful and happy things and situations, imagine the scene at that time vividly, find your happiest feeling, and be intoxicated in your imagination Gradually relax yourself in the situation.

Action hints

If you encounter anxiety during the exam, you can do some actions to calm yourself, such as relaxing your muscles, giving yourself a firm gesture, and reviewing what you have done. The questions that come out and so on. When you feel nervous in the examination room, you can practice taking deep breaths. Inhale deeply and fully, and exhale slowly and evenly.

4. Confidence

Confidence is a necessary prerequisite for curing pre-exam anxiety. People who have no self-confidence in themselves are doubtful about their ability to complete and respond to exams, and exaggerate the possibility of failing the exam, resulting in worry, tension and fear. Therefore, we must first establish self-confidence and reduce inferiority complex. You must believe that every time you increase your self-confidence, your test anxiety will decrease a little bit. Until you regain your self-confidence, you can finally drive away your test anxiety.

Finally, I hope the above points will be helpful to you!

In the final analysis, anxiety before exams is a sign of lack of confidence. The reason for not being confident is that I didn’t learn well enough. Anxiety before exams is also a sign of saving face and being unable to accept unsatisfactory results.

Summarize two points. Your subconscious will tell yourself: I have pre-exam anxiety, which will cause me to fail in the exam.

This is a manifestation of excusing oneself and a kind of escape mentality.

So how to solve this pre-test anxiety disorder? To solve pre-test anxiety, you must first build self-confidence. The most fundamental thing is to learn everything you need to learn well and learn it solidly. No matter how he tests you, your ranking will not be too bad.

The second is the issue of good face. You should keep a normal mind and don't be too burdened in your thoughts and always worry that you will not get a satisfactory test result.

Therefore, we must understand that as long as we try our best, we will have no regrets and no regrets. The result should be something we only think about after the exam. I hope you can maintain a good attitude and prepare for the exam with peace of mind.

The first is psychological suggestion. Because it is normal for people to have psychological fluctuations when facing major events. Therefore, you can hint to yourself that since it is a normal phenomenon, just take it calmly. Positive psychological cues help to tense up the session.

The second is attention shift. Break down the time before the exam and arrange the tasks well. There is no need to overdo the task, and appropriately arrange your study related to the exam. For example, look through the wrong question book or accumulation book. You can also find a piece of paper to write on.

The third is to lower expectations.

Not everything has to be done perfectly, so not all exams have to be successful. Allow for gaps and even allow for failure. The one that suits you is the best.

Share my feelings:

First of all, you must be confident, which is inseparable from your usual efforts.

Only if you work hard can you be calm before the exam and not be chaotic.

You can set your own goals. If I do well in this exam, what reward will I give myself, but it must be realistic.

Anxiety before exams is a personal psychological problem. People with poor psychological quality are prone to nervousness and panic. Therefore, the way to solve this problem is to strengthen training at ordinary times, learn and master the knowledge, and naturally you will not be nervous during the exam. If you don't study well, you won't be able to get good grades no matter how nervous you are.

Let me talk about some suggestions for solving the anxiety and anxiety before the exam:

1. Divert your attention and don’t always worry about the consequences of the exam. Listen to your favorite music or stories, and go to the playground to practice your favorite sports.

2. Take out your favorite books or favorite albums before the exam to avoid thinking about things that may affect the exam. The exam begins and you put your heart and soul into the exam.

3. Sit down and take a deep breath to adjust your emotions.

I am one of those people who is very anxious before exams. My psychological quality is not good and I get nervous easily during exams. If you are anxious before an exam, it may be that you put too much pressure on yourself and the outside world. You take the results of the exam very seriously, and you always think about what will happen if you do not do well in the exam. Try to relax and balance work and rest. After reviewing for a period of time, you can listen to music, read jokes, change your mind, and focus on learning efficiency.