Nervousness will affect the performance of the exam, how to adjust the mentality before the exam?

Before the important exam, each of us will inevitably be nervous, before the exam, we should learn to take a deep breath, relax our mind, stabilize ourselves, don't let ourselves become anxious, complete the exam well, and wait for the arrival of success. If you encounter any unexpected events, don't affect your mood, and remember: you must be the best.

1. Learn to be confidentBefore the exam, you must learn to control your mood, learn to be confident, learn to praise yourself, and learn to tell yourself: you are amazing. If you feel very nervous and your heart is pounding, you can take a deep breath and then drink a little water, don't let your emotions become very unstable, because emotions will affect the efficiency of studying, and if you don't control your emotions well, you may have a breakdown, which is very bad for the exam.

Second, let yourself become positive energy The second point, let yourself become positive energy, think more about the excellent results you have obtained, and don't think about the abnormal ranking you have played. Personally, I was actually very nervous before the college entrance examination, and my score in the second mock test was the worst score in the three years of high school, and the third mock test score was the best score before the college entrance examination. At that time, I was very anxious, I always thought that I would not be the worst in the three years in the college entrance examination.

The facts tell me that you must not think like this, stop such thoughts in time, maintain self-confidence, and make yourself positive in order to succeed.

3. Relax appropriately and firmly believe that you will succeedThe third point is to relax appropriately and firmly believe that you will succeed. In the last few days before the exam, the knowledge in your head has basically settled, as long as you play steadily in the college entrance examination, fill in everything that should be filled, and don't play abnormally, you can get the ideal results. If you really feel nervous, you can go for a walk in a nearby park with your parents, blow the wind, listen to it**, and run for a run.

In addition, be careful not to eat messy things before the test to ensure that your body can complete the test.

As long as you calm down, maybe you will be the dark horse of the exam.

Nervousness will indeed affect the performance of the exam, so we must know how to adjust our mentality before the exam, first, we must learn to relax, second, we must take a deep breath, and thirdly, you should treat this exam as an ordinary test and take it seriously.

I have to say that nervousness will indeed affect the performance of the exam, so we must adjust our mentality before the exam, you can listen to it properly, and it is a very good choice to drink some warm water if it is more soothing.

Before the exam, you should take a deep breath and listen to a light ** to calm your mind.

Change your inner thoughts, tell yourself that it doesn't matter if you fail the exam, and don't give yourself too much depression.

Before the exam, I must tell myself that it doesn't matter whether I succeed or fail, as long as I bring out my usual true level.

Then take a deep breath before the exam to calm your mind and treat it as a normal exam.

If you are nervous during the exam, you can take the following steps to adjust your mental state.

1. Calm the mind.

Sit upright at the table with your feet flat and your eyes slightly closed, focusing on your undulating abdomen. This method is simple and easy to do, and it works well.

2. Autosuggestion.

Take a few deep breaths to clear out distractions in your mind, or silently say to yourself, "I'm not afraid", "I'll do well", "I'm calm", and so on, to boost your confidence.

3. Ear massage.

Rub your hands against each other until your palms are warm, then massage your ears and abdomen for 2 minutes to warm your ears and relieve tension.

4. Two-handed hook pulling.

Bend your hands into a hook and pull each other, tighten and relax, then tighten and relax. Do this a few times, and your emotions will gradually relax.

Some candidates suddenly lost their memories due to a moment of nervousness. Faced with the exam papers, they could hardly remember anything. At this time, you can use situational associations to discover material clues related to the exam questions; You can also put it aside for a while, do the next questions first, and wait until your mood is calm and then come back to the previous questions.

Nervousness before the examYou need to give yourself a self-suggestion before the exam, suggesting that you can get a good score in the exam, have a good rest time and sleep quality before the exam, don't be overly nervous, and you can divert your attention. You can also listen to some light ** to relieve bad mood, and you can also communicate with your family.

1. Autosuggestion:

Before the exam, first of all, it is easy to be willing to set yourself, you can do well in the exam, which can relieve restlessness, prepare the supplies for the exam before the exam, maintain sufficient rest time and sleep quality, and do not stay up late for a long time or be anxious for a long time.

2. Divert attention:

Before the exam, you can chat with your classmates or family members, and at the same time, you can also listen to some light **, which can relieve tension, and you can also listen to some small stories or jokes before the exam, which can relieve anxiety.

Before the exam, you should develop a good routine and rest habits, you can go to bed around 9 o'clock, and keep a quiet environment while you sleep.

In daily life, you should also do a good job of dietary improvement and adjustment, you can eat more protein-rich foods, such as milk teasing muscles, which can increase the body's resistance and immunity.

There should be an exam step before the exam, and you can calmly respond to emergencies.

First of all, we must not be in a hurry, we must be down-to-earth, steady and steady, and ensure that we receive the corresponding effect and ensure that the corresponding knowledge points can be well mastered. To learn to make trade-offs, there are a variety of learning content, you can reduce your learning burden as much as possible, you must pay attention to efficiency, and focus on the common test points. If you are really worried, I suggest that you go to the next learning course in the school, and the teacher will arrange the study plan according to your situation, and the teacher will ask you to punch in every day, and will also summarize according to your learning situation that day, so you don't have to worry about not finishing your studies.

Don't compare yourself to others, just be careful about your daily plan.

Here's how to adjust your mindset for exam tension:

1. Blowing: Deep breathing can ease the emotional response that is about to erupt, you just inhale from the nose, slowly flow through your abdomen, then to your ribs, and then slowly exhale these breaths from the nose, and gently say relax, as long as a few seconds of movement you can be refreshed.

2. Relax your muscles

In a three-minute period, try the following movements to relax your muscles.

1) Sit down and close your eyes.

2) Inhale, about six seconds continuously, while tightening your muscles as much as possible.

3) Exhale your inhale with a hissing sound to allow your body to relax, then breathe rhythmically for twenty seconds.

4) Repeat two more times.

3. Soak in hot water

Hot baths are the oldest sedative, and to relax yourself, it's best to soak in hot water that is a little higher than your body temperature for no more than 15 minutes. Warm baths help the same.

4. Take a walk: Don't schedule lunch dates as much as possible, use the lunch time to give your mind a break, be alone, and enjoy lunch slowly with full attention. After that, you can go for a walk, a 10-minute easy walk, which can relieve the tension, and the effect can last for 1 to 2 hours.

Test Anxiety:

Test anxiety is a type of anxiety disorder spectrum disorder. Test anxiety disorders are related to biological factors, intrinsic anxiety, and cognitive-behavioral theories. Test anxiety disorder refers to a group of mental disorders that are characterized by mental and physical anxiety symptoms or behavioral forms to prevent anxiety due to examinations in the absence of cerebral organic diseases or other psychiatric disorders.

The patient's internal experience of inner nervousness, worry and fear due to the exam, as well as the behavioral response of avoidance and anticipatory anxiety, accompanied by palpitation, shortness of breath, chest tightness, trembling and other discomforts, are the specific fear of the exam.

For how to adjust your mentality when you are nervous about the exam, you can refer to the following methods.

1. Deep breathing method: Find a quiet place before the test, stand, eyes slightly closed, relax the whole body, breathe deeply, and at the same time silently recite "1-2-3", thinking: relax, relax. This slows down blood circulation, calms the mind, and gives you a sense of relaxation.

2. Trick face: Find a slightly remote place to play a weird face, crook your mouth and twist your lips, raise your nose and squint your eyes, and relax your facial muscles. If you can face the small mirror and see your strange demeanor, you will definitely laugh, and all thoughts of worrying will disappear.

3. On-the-spot activity method: Since normal nervousness will also produce a lot of heat energy in the body, you can move a little before the exam to dissipate heat. Walking, trotting, swinging, kicking; You can clench your hands and then let go, so that the muscles of the whole body can be tightened and relaxed; You can twist a part of your body firmly during the test.

In this way, the tension will gradually disappear.

4. Closing the eyes and cultivating the mind: close the eyes, put the tongue against the palate, inhale through the nose, and stabilize the expression. You can imagine a person walking in a secluded forest, contented.

5. Gaze method: determine a bright object that is far away, concentrate and carefully analyze and ponder its color and distance.

6. Linkage: When you are nervous, think about what you have done successfully, and recall the psychological experience when you were successful, so that you will feel very satisfied, so as to eliminate tension.

7. Autosuggestion: "I am fully prepared and will not fail the test", "Nervousness is the behavior of a coward".

8. Analogy: "I am nervous about exams, and anyone is nervous about exams." You might as well take it in stride.