Tell me about my anxious composition.

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An anxiety experience of mine and its countermeasures

One afternoon in 2009, on a hot summer day, the fiery red sun hung high, and occasionally a breeze blew, not just the weather.

For other reasons, my mood has become extremely anxious and I am walking with the ticking of time.

This feeling has not been alleviated at all, but has intensified bit by bit. The hand holding the pen trembled slightly, and thin sweat covered the whole forehead. Watching people around me keep writing, my heart beats faster and the mathematical formulas in my head have long since disappeared. The problem in front of me was obviously done only yesterday. Why can't I remember it now?

"Bell-"With a short bell, my mind suddenly went blank and my heart sank: Alas, I failed the exam this time!

After school, I sat alone on the bus, thinking about what happened in the afternoon. There was no such thing in the previous exam, and I don't know what happened recently. Every time I take an exam, I feel very nervous and anxious. I am afraid that the teacher doesn't know the questions, that the exam results are not good enough, and that my parents are not happy. I always feel overwhelmed by a big stone. A few days ago, I was anxious for a whole week because of the physical education teacher's sudden 800-meter exam. This state has also led to a direct decline in my academic performance. The teacher talked to me once and said that the senior high school entrance examination was coming soon, so I didn't want it.

What's wrong with this critical moment? Let me not put too much pressure on myself, just try my best. I have always been.

A person who pursues perfection has always been the principle of either doing nothing or doing the best. Now this state, for want to

It is nothing more than a fatal blow to me, but I must solve this problem quickly for the upcoming senior high school entrance examination!

In the following days, whenever I meet an exam, I will try to keep myself calm, take a deep breath and review the knowledge points I want to take, but the situation is not as good as I expected, but it has also improved slightly. When I am lost, it also makes me feel better.

I saw a glimmer of hope.

Once, my mother called me to her side with a dignified expression and asked sternly, "How did my grades drop so fast during this time?" I'm a little confused, but I don't know how to answer. Seeing my hesitation, my mother asked softly, "Did something happen to you?"

Is there a problem? Can you talk to mom? "Looking at my mother's sincere appearance, I suddenly felt a lot better and began to tell her all kinds of anomalies during this time. My mother listened to me carefully, thought for a while, and dragged me to the computer. Soon, my mother pointed to a paragraph on the screen and showed it to me.

Secondly, from the psychological point of view, the anxiety and tension before the exam explain two problems: first, it shows that you attach great importance to the exam.

Yes, because things that are not valued will not cause excessive anxiety and tension; The second is to show that they lack countermeasures in the face of anxiety, because things that are sure to be handled will not cause excessive anxiety. One of the measures: "Rationalize" test anxiety, that is, admit that the anxiety caused by major exams is inevitable, and you will win the exam with anxiety. Test anxiety is "universal". If you think anxiety is your patent, then this patent will "process" anxiety into fear. If you are sure that thousands of candidates are as nervous as you are, you will get an unexpected collapse effect. In this case, you will relax. Measure 3: If you feel that your mind is full before the exam and you can't study, you can talk to friends (teachers and parents you trust) about your inner feelings, or talk about some relaxing topics of mutual interest, so as to relieve your nervousness to some extent. If you are relaxed, your learning efficiency will be much higher. During the exam,

You wouldn't be so nervous. Measure 4: Believe in your own efforts and give yourself some positive self-hints. Don't exaggerate the consequences of failing the exam. Before each exam, you can tell yourself: "I have tried my best", "I have done everything I should" and "Even if I don't do well in the exam, the sky won't fall and it won't be the end of the world." . You can also use it often.

"If you do your best, you can have a clear conscience" to comfort and relax yourself. The fifth measure: cognitive revaluation. The reason why you are too nervous about the exam results is because you are too worried about the exam results. For example, because families, schools and society attach extraordinary importance to the college entrance examination, even some schools or classes use countdown to render the atmosphere of the examination, which may aggravate the tension and anxiety of candidates. You can take out a piece of paper, or list all your worries about the upcoming exam in your diary, and try to refute the unreasonable elements, including pointing out that these negative self-consciousness are unrealistic and unnecessary, making clear the harm caused to individuals and the attitude you should adopt in the future. Measure 6: Let the body relax. One is the eardrum.

Massage method: preheat your hands, rub your palms, and massage the abdomen and back of the ear shell for 2 minutes to keep your ears warm.

Achieve the purpose of relieving tension. The second is to hook Rafa with both hands. Hook your hands and pull each other, tighten and relax, and then tighten.

Relax again. Repeat this several times and your mood will gradually relax. One is to breathe deeply. People get flustered and short of breath when they are nervous, and a few deep breaths can relieve them. The specific method is: inhale hard, inhale, let the abdomen swell, hold your breath, then exhale slowly and exhale for a long time. Do this several times in a row, your heart will slow down, your breathing will become even, and your mood will gradually calm down. The second one is

Relax your muscles. People's body and mind are a whole, and psychological tension will bring about systemic tension, stiff muscles and inflexible movements. It is difficult to relax muscles directly. We can take the method of "fighting poison with poison", such as tightening all the controllable muscles of the whole body until we can't tighten any more, and then relax. Do it from head to toe several times, and you will feel weak all over, relax your skeletal muscles, relax your internal organs and keep your brain quiet. Whenever you are tired of studying or have a rest, you might as well yawn and stretch, which will not only restore your energy, but also improve your learning efficiency. When candidates encounter difficulties and mental stress in the examination room, they can also take a few deep breaths to relieve their panic, or relax by rubbing their faces and scratching their scalp.

The third is to adopt the image method. Under the soft music background, depicting all kinds of beautiful scenery in a low and slow tone, accompanied by sound effects such as running water, waves or birds singing, insects chirping, etc., makes people feel through sight, hearing, smell and touch, supplemented by deep breathing and muscle relaxation exercises, and is inspired by positive instructions, which can not only help people relieve anxiety, but also enhance their self-confidence and develop their potential. Of course, the most useful thing is to review well. If you are down to earth, you will naturally relax.

What I found, you can shorten it and hope to adopt it!