How to Overcome Test Anxiety in Teens, How to Overcome Test Anxiety

Relax and don't take it too seriously.

Most students who are anxious about the exam are working hard, but they know that their efforts are not in place, and they are weak before the exam; The other is a very hard-working person who has great expectations for his grades. Below I have compiled the relevant content for you to overcome test anxiety, I hope it will be helpful to you!

1. The generation of test anxiety in self-confidence training is often related to negative autosuggestion. When thinking of exams, the first thing that comes to mind for students with test anxiety is often:"I'm sure I'm not going to do well. "What if I fail the test?

And this kind of thinking has a tendency to expand: "If I fail the exam, my parents will definitely lose it." "If I fail the exam, the teacher will definitely criticize me.

These thoughts lead to an increase in anxiety levels, which affects the normal performance in the exam room, and these thoughts are reinforced by unsatisfactory test results, and the next time you take the exam, the anxiety is heavier and has a greater impact on the score, creating a vicious circle that is difficult to correct. In order to break this vicious circle, it is necessary to establish a correct self-awareness and enhance test-taking confidence

1) Learn to be aware of one's negative self-awareness. When a negative thought arises, catch it in time. It's not easy to do this, and you need to practice diligently.

2) Challenge a negative sense of self. Once you have captured negative thoughts, you can counter them with realistic positive thoughts. For example, you can ask yourself: What are the chances of failing a test if you could perform at a normal level if you were not affected by test anxiety?

3) Develop the habit of challenging a negative sense of self. Negative self-consciousness has been around for a long time, and in order to change it completely, it takes repeated application of confrontation to allow positive self-awareness to eventually triumph over negative self-awareness. Therefore, it is necessary to practice confrontation skills repeatedly in ordinary times to be able to use them handily.

2. Relaxation trainingRelaxation training is aimed at anxiety. The state of physical tension is achieved through the relaxation of the muscles of the whole body, and the effect of relaxing the mind. The basic point of relaxation training is to tighten and then relax the muscles of all parts of the body in turn, experience the feeling of relaxation, insist on practicing every day, and finally be able to relax at any time.

In this way, if you feel nervous during the exam, you can immediately perform relaxation exercises to achieve full-body relaxation.

3. Systematic desensitization: This is a common method for behavioral anxiety disorders. When applying, first rank your anxiety scenarios according to the level that caused the anxiety, from low to high. Then, imagine that you are in a situation where your anxiety level is lowest, and when anxiety occurs, use relaxation training methods to counter it, and practice repeatedly until you are not nervous at all when you imagine this scene.

Then the next scene is imagined and relaxed.

We often find that some students perform very well in normal times, ask positive questions, and have good knowledge, but when it comes to big exams, their results are not very good, what is the reason for this? Here's how I can help students eliminate test anxiety related content, I hope you like it!

1. Maintain positive energy.

We can improve our self-confidence by changing our image, we have all experienced this, when we are in a bad mood, we can adopt a change of clothes, or in the morning in front of the mirror to freshen up, so that our face is full of smiles, so that we will give up all worries and make ourselves feel better. In this way, you will face the exam with a positive attitude. At this time, we teachers should also encourage students to help them have a sense of self-confidence.

2. Change yourself by transferring.

We all know that there is. The first student is that the parents have great expectations for themselves, and they have been educated a lot, and they feel that they must do well in the exam, as if this is the only way to be worthy of their parents. Now that we know this, we say that such children know how to be grateful, and they can change their mentality and adjust themselves through singing, exercising, or allowing themselves to think calmly.

3. Teachers pay more attention to such students.

We teachers sometimes find that some students feel that they usually work hard, but the exam ranking has regressed, at this time they may doubt themselves, and may even give up their efforts, we should encourage them, tell them that the study method is right, as long as they work hard, they will eventually succeed, believe in themselves, and then do more guidance on the method to help them make an adjustment.

Fourth, help them recognize themselves correctly.

On the other hand, for students who feel anxious, if they are worried, we can help them analyze how they are doing, and even ask some simple questions, so that they can understand that they have worked hard, and as long as they are calm, they don't care about the results. If you pay, it is a matter of time before you reap the rewards.