How to overcome exam tension and how to deal with exam tension

Listen to the brisk ** before the exam, take a few deep breaths (exhale slowly), and then lie quietly on the table for a while, don't think about anything, try to relax your mind! Usually exercise more, do more time-limited exercises, treat the usual time as an exam, and when it comes to the exam, it will naturally be much easier!

I hope it helps, and I wish you success!

The mentality is not correct! Just think about it as usual!

Now, you don't need to look back and be upset; You don't have to look around to pay attention to what others will think of you, but you should bravely face the current situation, face yourself, and be calm as water, not alarmed; Embrace life with optimism.

If you put it down, you can pick it up, treat it with a normal heart, relax your heart, and everything will be fine

If you can afford to put it down, the exam, the emphasis is on participation....

Hehe, my trick is that if something is too stressful, I think, what's the worst possible outcome? It's the worst, how bad can it be?

An exam or a performance is just a small part of life, so small that it is so small compared to the whole life. What can this failure determine at most, even if it is the college entrance examination. No one's success is entirely because of one thing, but should come from the accumulation of the whole life.

The same goes for exams, it's just an opportunity, and if you're a real person, failing the exam won't have much impact on your life in the end. I have a classmate who failed the college entrance examination for the first time, but they review for a year to get into a better university, do you think this is a failure?

There are too many variables in life, and the exam only gives you a chance to put your recent life test, as long as you know that you have recently paid a lot and learned something, the results of the exam are not a problem at all.

Hehe, I said to myself in my heart during the college entrance examination: I'm already dead, I'm dead, and it doesn't matter if the person who dies turns out. I'm not even afraid of death, and I'm still afraid of exams?!

Joke! Then I didn't go crazy about memorizing what words in my head, what formulas I remembered, what questions I wanted to come up with, and what I didn't review. It's just that the brain doesn't think about anything.

In the end, I did a good job!

If you study hard, you won't feel weak during the exam and train before the exam. Of course, a certain amount of tension is necessary

Don't think about waiting for the exam before the exam, it's best not to listen to **, play with your mobile phone or anything, so that you are usually used to the exam and you will not get used to it when the exam is quiet, it will have a great impact. Relax and relax, don't think too much about it, just get used to it.

Ways to relieve exam tension:

1. Correct understanding, analyze your own situation objectively and rationally, position yourself in the appropriate position, and meet it with a flat mind.

2. Positive autosuggestion. Establishing the concept of "believing in myself and I can do it" before the test will play a positive role in maintaining a good test-taking state. This is not blind optimism, but a positive self-psychological suggestion.

3. Take a deep breath, calm down to eliminate distracting thoughts, breathe slowly and deeply, slowly and deeply expand your stomach when you inhale, breathe into the dantian, hold your breath for 5 seconds and then slowly exhale it, repeat several times. This method is often used in yoga and is a good way to relieve stress.

4. Divert attention. When you feel stressed and can't let go, take a little time to do something you like to do, such as taking a walk, eating food, listening**, etc., but it is not recommended to do strenuous exercise, or completely abandon the complete relaxation of revision.

5. Eat and rest reasonably, maintain sufficient sleep, and do not "drive at night".

Ways to relieve psychological stress:

1) Self-training method: You should recall the successful experience of past exams, and analyze the irrational elements of the negative consciousness through internal debate.

2) Relaxation training method: You can find some soothing tapes, special training tapes or imaginary relaxation programs to train yourself at home.

3) System desensitization**. Test anxiety is, to some extent, the result of being overly sensitive to certain situations in the exam.

It is normal for the exam to be slightly nervous, and it is best to relax appropriately and maintain a moderate level of anxiety and tension in the face of the exam. So how relaxed is it considered moderate? Depending on the difficulty and importance of the exam, the easier the exam, the more attention and appropriate relaxation are required.

The more challenging and important the exam, the more relaxed you must be and less concerned about your performance.

You don't have to be too nervous at first. Because the questions at the beginning are relatively simple and easy to get into the state, there are few questions that cannot be done on the first or first few questions. As long as you relax your mind at the beginning, you will gradually enter the state, and at the same time, don't panic when you encounter problems, think calmly, think about whether you missed some important knowledge points, connect the knowledge points and think about it, if you feel that the topic is still too difficult, give up writing down first, and then come back to write this question after writing the paper.

In addition, you can also use the "framework method" - when you encounter a problem that you can't do, or a problem that you can't do at a glance, instead of thinking about it and thinking about it, you can logically and sequentially filter the knowledge, difficulties or careless points of the question according to the framework of our memory.

Tips to ease test anxiety.

1.Find out what the real ** is - what exactly are you afraid of?

1) Capture your own automatic thoughts (thoughts that are unconscious, purposeless, and come naturally without effort).

For example, when you read this, you're going to have a part of your energy focused on the content, and on the other hand, you're probably generating some quick evaluative thoughts, which aren't the result of deliberation or reasoning, but short thoughts that come out quickly, which are automatic thoughts.

2) Find the core beliefs in the automatic mind.

A core belief is a belief that is formed from childhood and is dominant in a person's cognition, and is the most central belief about the self (Beck, 2001). Between automatic thinking and core beliefs, there are intermediate beliefs. To understand the process of core beliefs, intermediate beliefs, and automatic thoughts, let's now take speech anxiety as an example:

There is a typical core belief in cognitive-behavioral** that "I am not up to the task".

I believe that people who enter university are more or less nervous and anxious during the exam week or exam month, and exam stress is already a very common phenomenon. So how do we deal with exam stress?

1.Adjust your mindset.

Nervousness is a necessary emotion for people. And being nervous before the exam should be a situation that everyone will have, so you think, in the face of the exam, everyone will be nervous, then I myself am so nervous, I will only let myself fall into a passive situation, why be so nervous? Try taking deep breaths, drinking plenty of water, and thinking about some light-hearted topics or humming your favorite songs.

2.Prepare for the exam.

Most people are nervous because they are not sure whether they will achieve their ideal results. So what we can do is to prepare before the exam and consolidate our basic knowledge, only when the basic knowledge is very solid and reaches the level we want, we will not be nervous and full of confidence when we take the exam.

3.Improve psychological quality.

Some people may be nervous because their psychological quality is not up to standard. Maybe you've learned enough, but you can't help but be nervous when the exam is approaching. These people lack self-confidence, subconsciously feel that they can't do anything well, can't meet their own requirements, and have a very negative mentality, and this mentality will also affect the results of the exam, which is not conducive to the performance of the exam room.

We must learn to adjust our mentality, exercise ourselves more, not only to exercise our communication skills, sometimes exercise is also a good way to regulate the mood. I tried to run before the high school entrance examination, and it really relieved my nervousness. So if we really can't do it, we can do some exercise.

In the face of exam nervousness, in fact, more or less people will have this state, we don't have to worry too much about the exam, whether the exam is good or not, we are doing our best, and nervousness will only drag us back. So come on to overcome exam tension, we can all do that.

<>1. Do a good job of full review. No matter what kind of exam it is, it is best to make sufficient pre-exam preparations before the exam, review the test points in place, and at least master the key test points. No matter how hard you are already working hard, there is no need to be nervous.

You can recall the test points you have reviewed in your mind, check and fill in the gaps, as long as you have mastered most of them, there is no problem.

Second, be sure to go to bed early and get up early. Physical fitness is also very important when facing major exams, set the alarm clock before the exam, drink a glass of warm milk, and go to bed early so as not to affect your performance.

3. Pay attention to your daily diet. The most important thing to eat before the exam is to be reasonable, it is best to eat about the same as usual, don't eat too much, too full will let the blood go to the stomach to digest, which is not conducive to thinking, eating too much will make it uncomfortable to sit on the test, and don't drink too much water. Fourth, check the things related to the exam.

Carefully check everything you want to bring with you during the exam, and put your ID card, admission ticket, 2B pencil, pen, eraser and other related things in a bag after sorting them out. You must know that there are many people who miss the exam because they don't bring enough things needed for the exam, and you can already win at the starting point if you are ready.

5. Face the exam room with a smile. Psychological research has shown that people's expressions and people's inner experiences are mutually reinforcing, and the experience of laughter and self-confidence are consistent and mutually reinforcing. Confidence makes people smile, and smiling makes people feel more confident.

If you smile before and during the test, your heart will naturally grow a confident experience; When you meet your classmates smiling in the examination room, you will encourage each other when you say hello, and when you meet the invigilator smiling and taking the initiative to say hello, the teacher will naturally say hello to the candidates, so that you will inadvertently disappear the strangeness and tension of the examination room, and gain a sense of psychological security.

6. Appropriate exercise. If the tension has not been relieved, you can do a moderate amount of exercise, not intense exercise, of course. For example, jogging for 20 minutes or something like that, because exercise can secrete dopamine, which can make people excited.

But exercise must not be excessive, otherwise the gains outweigh the losses.

7. Communicate effectively. You can communicate with teachers, family, and friends, and say something to divert attention and relieve tension.

8. Keep a normal mind. Although many people know to keep a normal heart, before the real big exam comes, who can be in danger. Life is one challenge after another, don't take the challenges too seriously.

1. Before the exam: do a good job of reviewing and enhance self-confidence.

The exam is to test the content we have just studied or reviewed, to see how well we have mastered, so that we can make corresponding countermeasures in future study and revision. Therefore, in order to get a good score in the exam, it is important to have a comprehensive review of what you have learned before the exam and be fully prepared. Confidence comes from strength, and only by preparing well before the exam will you be more confident and confident during the exam, and you will be able to test the real level.

2. During the exam: treat it as homework and deal with it calmly.

Think of every assignment as an exam and every exam as an assignment. This way we don't feel very nervous during the exam and can perform at a normal level. We generally don't feel nervous when doing homework, but if we treat the exam as homework and relax, the effect of answering questions will be better.

It doesn't matter if the test is difficult or easy, we just need to do it seriously. As for how well the test scores, it's not something we have to consider. There are times when we encounter difficulties in our homework, and we can't always think about how many points the teacher will give us when we are doing the questions, right?

3. After the exam: analyze the test papers and summarize the experience.

You can't just look at the test results after the exam. Test scores are a measure of learning effectiveness. A good test indicates that you have a good grasp of what you have learned in the previous period; If you don't do well in the exam, it means that you don't have a good grasp of what you learned in the previous period.

That's all, it doesn't reflect a person's true level of knowledge. Therefore, if you do well in the exam, you can't get carried away and be complacent; If you don't do well in the exam, it's not a big deal, and you can't hang your head and give up on yourself.

1.Do a good job of revision. Strength is the best of all confidence.

Instead of being anxious in the exam room, you should do your best before the exam. College exams are different from high school, where knowledge in high school is practiced throughout the semester, while college knowledge usually does not appear after a semester. Therefore, the gold content of the final review of college is extremely high.

If you don't do a good job of final review, you may stumble; If you do a good job of the final review, it is also possible to turn the tables against the wind. So, when you yourself know that you are reviewing well, the tension will naturally decrease. <>

2.Positive psychological cues. Positive psychological cues play a very important role in reducing tension and improving self-confidence.

It may seem naïve to say "I am the best" in your mind, but constant mental suggestion will make the brain gradually believe the content of the suggestion, thus reducing the tension.

3.Get plenty of rest. Lack of rest itself can make a person irritable, so getting enough rest before the test is also a way to relax the brain and reduce feelings of anxiety. <>

4.Exercise appropriately. Exercise is great for relaxation. Whenever you feel nervous or can't go on with revision, you can do some exercises to relax yourself temporarily. It will work better when you put in the review again.