examination anxiety

Examination anxiety is an enduring hot topic, so I'll talk to you about it!

What is exam anxiety?

Test anxiety refers to a series of abnormal physiological and psychological phenomena caused by excessive test pressure, including pre-test anxiety, on-the-spot anxiety and post-test anxiety. It's an expression of anxiety.

Examination anxiety is a common anxiety among candidates. This unpredictable situation makes the exam itself a threatening stimulus, leading to nervous and anxious reactions. Examination anxiety will bring people a lot of uncomfortable feelings, accompanied by a series of physiological and psychological reactions. Generally manifested in three aspects:

Physical abnormalities: insomnia, dreaminess, dizziness, headache, nausea and vomiting, pallor, cold limbs, chest tightness, shortness of breath, loss of appetite, gastrointestinal discomfort, frequent urination, etc.

Psychological abnormalities: nervousness, anxiety, fear, anxiety, poor attention, memory loss, decreased learning efficiency, depression, lack of self-confidence and enthusiasm for learning, excessive exaggeration of the consequences of failure, and frequent sense of disaster.

Abnormal behaviors: procrastination, avoiding exams, fidgeting, being afraid of light and sound, confused thinking during exams, shaking hands and sweating, blurred vision, often rushing to answer questions, and leaving the examination room in a hurry.

Why do you have exam anxiety?

When we face such a major exam as the college entrance examination, everyone and every family will take it seriously.

We often sigh when reviewing? Why do you forget to review what you reviewed earlier several times when you review later? Why are some knowledge points still unclear?

At this time, we may enter into a kind of self-doubt, resulting in a wrong idea? I'm not ready? I am always afraid that if I fail this exam, I will get knowledge points that I can't remember clearly when I was just right, and I will fall into an endless anxiety cycle.

There are many factors that lead to exam anxiety.

subjective factor

? Always feel like you're not ready?

? Infinitely enlarge the result of failing the exam?

? Self-expectation is too high, I dream of my success in one fell swoop and fantasize that I can play beyond my own level in the exam. When I feel overwhelmed, I feel nervous and anxious.

? Insufficient knowledge preparation and test-taking skills, how much knowledge we have learned and whether it is consolidated will affect our anxiety during the exam. If you are not fully prepared and lack knowledge, it will lead to insufficient confidence. I am always fidgeting. Once the test questions are inconsistent with my preparation, I will be more nervous, which will inevitably lead to high anxiety.

? Students with low self-confidence and high self-esteem always have a fear of being eliminated. In fact, they have worked hard, but once their grades are not ideal, they will lose confidence, underestimate their ability and knowledge level, and become dejected and despondent when they encounter some setbacks and failures.

? I was in poor health before the exam. Such as illness, insomnia, fatigue and so on. It leads to poor physical fitness and is prone to high anxiety.

Material factor

? The pressure of expectation?

? Parents' pressure. Parents generally have a kind of psychological compensation, expecting to realize their ideals through their children, but not every parent has this kind of psychology. Therefore, design children's future according to their own expectations, cultivate children's hobbies, and constantly put pressure on their studies. In this way, children feel that the burden on their shoulders is heavy, it is difficult to meet their parents' goals and requirements, and it is easy to produce depression and rebellious psychology, which increases psychological pressure.

? Teacher's pressure. Teachers often prefer students who study well, and students cherish teachers' kindness more? Care? I always hope that I can do well in the exam to thank you for your kindness, which will add luster to myself and my teacher's face. This expectation will undoubtedly add some pressure to students.

? Competition among classmates. Students in the same class are competing with each other, and everyone is vying for it, fearing that others will surpass themselves, especially those with good grades. There is a kind of rebellious psychology between them. They work hard in secret, work overtime, and are tired and tired. Over time, they will have invisible psychological pressure.

In fact, we all know and understand that there are no perfect people and no perfect things in the world. Similarly, it is impossible to wait until your review is complete before entering the examination room.

? The more anxious, the worse. A vicious circle?

Serious exam anxiety often makes us anxious at ordinary times, always thinking about exams, unable to concentrate when studying, and emotional irritability, which reduces learning efficiency.

Test anxiety affects candidates' test scores, and poor test scores will be reinforced by feedback, which will aggravate test anxiety and form a vicious circle.

Examination anxiety will also have a destructive impact on our health. High anxiety often leads to a series of physiological reactions, such as palpitation, sweating, dizziness, insomnia, anorexia, frequent urination and other autonomic nervous dysfunction.

How come?

? Resolutely put an end to use? Is it over? 、? I'm terrible? Wait for this negative language to hint at yourself.

Dumas, a great French writer, said: Life is a rosary composed of countless troubles, and people with philosophy always finish it with a smile. ? Our life is full of self-suggestion. When we are nervous, others will be nervous.

? Eliminate the wrong information in your brain, don't be intimidated by one or two exam failures and one or two exam mistakes, and don't lose confidence by generalizing and thinking that you can't do it.

? Reduce the pressure of the surrounding environment appropriately, argue with yourself against all kinds of worries, and use this rational emotional therapy to correct cognitive bias.

;