How can I relieve stress during the exam?

No matter how good your performance is, it is a false result, and getting a good score in the exam is a manifestation of your ability, and there is often pressure before and during the exam, which makes you feel nervous and makes you unable to perform beyond your normal level or even at your normal level, so it is important to relieve the pressure of the exam.

To alleviate the pressure of exams, we need to have a certain method and relaxation to solve this problem, otherwise the effect will not be obvious, and we must make our efforts effective. I think we can make a regular relaxation plan, we can vent our inner anxiety before the exam, we can play video games at the appropriate time to divert our attention, we can also go up the mountain or have a purposeful roar in some open places, release our inner pressure, make yourself less depressed, not so nervous, and think about your dear family, recall your family's expectations and hopes for you, and encouragement. You will make yourself full of strength, thinking that you can't let your family down, or you can encourage yourself in your heart, cheer yourself up in your heart, cheer yourself up silently, think that you are great, you can do it, so as to give yourself more confidence, so that you will be much better, and finally take a few deep breaths in front of the exam room, adjust yourself to get twice the result with half the effort. The pressure of the exam comes from the heart, which is a manifestation of your own weak foundation, you can go to a solid foundation and strengthen your heart.

The exam will make people feel a certain sense of tension, we can relax ourselves appropriately, let our pressure release, take a deep breath to adjust the breathing and heartbeat will make the exam have twice the effect with half the effort.

Everyone will be nervous during the exam, but some people can see it at once, and some people are not so obvious, appropriate tension can make us play better, but if the pressure is too great, it will also affect our normal level of performance, so that we can not test our real level, then, during the exam, our pressure is too much, how to properly relieve it, let's listen to me.

First of all, we must have a good sleep before the exam, we are already very nervous the day before the exam, but we can't panic, at this time drink a glass of hot milk, and then sleep a good night's sleep, which is right, this can help us calm down quickly, quiet down, first let our emotions stabilize, moreover, we need to rest, the exam is an energy-consuming thing, only if we have a full energy, in order to be in the next day's exam, whether it is nervous, or the exam, can be beaten, and it will also help us to conduct the exam.

Also, when you get the test paper, you are still very nervous, then at this time, you can take a deep breath to make yourself less nervous, and then remember, you must answer the question from the beginning of the test paper, that is, from the first question to the last question, because in fact, the person who came out of the paper also knows that we are nervous, we are stressed, and they don't want to lose a talent who can work for them because of nervousness, the exam is a form of selecting talents, and what they need is talent, so, They design topics from easy to difficult, easy first, so that we can enter the atmosphere and also relieve our tension.

Stress during exams is unavoidable, but there are ways we can alleviate it, so that we can all have a good score, especially in these important exams such as the college entrance examination.

From childhood to adulthood, despite experiencing countless exams, it is still difficult to completely avoid the tension during the exam, because the time limit of the exam is really stressful, so many times it is said that the mentality is more important than knowledge during the exam, and it can be seen from many dark horses of the college entrance examination that it is a very important skill to be able to effectively relieve their pressure during the exam.

In fact, there are many ways to relieve stress during the exam. First of all, take a deep breath before the exam to take your attention off the exam paper, and when it comes time to actually send the exam paper, the thought in your mind is that this is just a daily assignment, don't look at the time every few minutes, it will increase your nervousness. In addition, in the process of the exam, you must not stumble when you encounter questions that you can't know, skip if you can, skip if you can, skip and don't think again, try to improve your speed of doing questions, so that your overall rhythm will not be disrupted, and maintain a peaceful mind.

In addition, a common problem encountered by many people in the process of the exam is that they will be very anxious and nervous in the dozens of minutes before the end of the exam, in fact, at this time your mentality will be correct, this is just an exam, after the end of your knowledge you will be able to know that you are missing the knowledge points in the **, which can not determine the future direction of your life, so don't feel excessive worry and worry, it is best to do your best, and forcing yourself will be more nervous and counterproductive.

Many times the nervousness of our exams comes from our own inability to calm down when things get out of control, which seems to be just a small exam, but at the same time, it can also see your adaptability and maturity when you encounter setbacks.

The best way to relieve stress on exams is to study.

Before the exam, there will be more or less pressure, worrying that you will not do well in the exam, this is a normal phenomenon, just like in the Olympic Games, all athletes have received high standards and strict guidance, and there will still be nervousness.

If you have an appropriate amount of pressure, you will urge yourself to answer the questions seriously, so that you will answer the questions rigorously and seriously under your subconscious, so if you are the right amount of pressure and can control it yourself, there will be no problems, and you don't need to adjust your state too much.

If you are too stressed, you need to adjust your state in time, in the face of exam pressure, I think the best way is to study, because the pressure is not trusting yourself, not confirming the knowledge you have learned, and it is difficult for you to be stress-free if you have no self-confidence.

When you are under pressure, it seems that it is not so easy to calm down and study well, it is best to adjust your state first, understand what you need to do, have a certain goal, have a direction, make a good plan, and implement it step by step, you may unconsciously integrate your knowledge and further consolidate your knowledge.

On the premise of having their own efforts, they will understand which knowledge they have mastered and which knowledge is their weak link, and after overcoming difficulties, they will have a comprehensive improvement at the level of knowledge, and with a foundation, they will have confidence, and it will be more difficult to have a lot of pressure.

Therefore, when you are facing pressure, you must improve your ability, whether it is study or work, you will not be swayed by pressure if you have the ability to be the cornerstone, and the talent to be the confidence.

Living alone in society, as long as you study and work, you will always face some exams, so how do we relieve pressure during exams, and now I will tell you about my own experience.

Clause. 1. When I was in high school, we all had a popular saying, that is, "big exams, big plays, small tests, no tests, no plays". It means that before the big exam, you can have a big fun; Before the small exam, you can relax appropriately; When there is no exam, you must not play, you must study hard, which also reflects the timing and art of playing.

That is, before the exam, find your favorite project to relax and have fun, which can relieve the pressure of the exam. For example, before our college entrance examination, we generally don't read much in the first two days, and play poker with classmates who have a good relationship, which was the most popular game in high school at that time, but at this time I will pay attention to the time when playing poker, and will not delay my rest time and work and rest habits.

Clause. 2. Soak your feet. In fact, soaking your feet is also a way to relax, for example, on the next day's exam, soak your feet in hot water before going to bed the night before, you can completely relax yourself and take a good rest, so that you can have better energy to cope with the exam the next day.

Personally, especially in winter, I habitually soak my feet before exams, whether it is before the evening break or before the lunch break, so that I can relax quickly.

Clause. 3. Exercise. If you have a favorite sport, you can choose to exercise before the exam, in addition to strengthening your physical fitness, exercise is also a way to relax, so as to relieve stress. Therefore, proper exercise can also relieve the pressure of exams.

In short, because everyone's living habits are different, the way to relieve stress is also different, and even some girls like to eat to relieve stress, and some use sleep to relieve stress, and it is best to find the most suitable way for yourself.

A lot of the pressure of exams is self-inflicted, and the same is true. But on the other hand, if you don't prepare well before the exam, you will inevitably be nervous when you arrive at the exam room.

The so-called big test big play, small test small play, no test no play, in fact, is the truth that the merit is in peacetime. Every time before the exam, the real top students don't review much, and those who stay up late and study hard are the scumbags who don't usually work hard. But after the results come down, the top students are still the top students, and the scumbags are still the scumbags.

Moreover, because Chengzhu is in the chest and has enough sleep, Xueba may also perform at a higher level. And the more you review, the more nervous you become, and in the end, the scumbags with nervous disorders may do worse in the exam. Therefore, if you don't want to be nervous about the exam, as long as you study well.

After talking about the top students and scumbags, as a front-line teacher who has been teaching for many years, I have indeed seen students who finally failed the exam because of psychological reasons and various nervousness. These people either have too high expectations at home, or they don't know how to adjust.

For example, those children who are seen as hope by their parents from an early age, they are rarely praised, but if something goes wrong, they will be suppressed in various ways. This kind of student takes the exam more seriously than his life, for fear that he will be ashamed of his parents, so he is particularly nervous. In fact, this is a problem of family education, parents themselves do not work hard, and it is really unfair to pin their lives on their children.

I hope that the unfortunate children in such a family can understand that life is their own, as long as they work hard enough and are worthy of themselves, they don't have to care too much about others.

Other children who usually study hard, but do not do well in the exam, may be because of the psychological fear of the exam. In fact, if you think about it, there is really nothing to be afraid of exams, they are just a test of your learning. If you study well, you can do well, and those questions that you can't do must be what you haven't learned, and you can study hard after the exam, what's the big deal.

If you don't do well in the first exam, you will take the second exam, and now you can't even take the college entrance examination for life, and other exams will have a better chance of turning around. Thinking about it this way, I believe that I should not be too nervous anymore.

Finally, it is also very effective to ensure adequate rest before the exam and give yourself more positive psychological cues. I wish you all to forget your nervousness and get good results

1.Diet to reduce stress.

Diet** consists of two aspects. On the one hand, it means that a scientific and reasonable diet can ensure the physiological health of candidates and provide sufficient material and nutritional basis for candidates' super-intensive mental work. This is a physiological guarantee for candidates to reduce psychological stress.

On the other hand, studies have shown that some foods have a direct effect on reducing people's psychological stress, and some foods can also improve our receptivity and work efficiency, making our thinking more agile and focused. For example, vitamin C has the effect of reducing psychological pressure, when people are under huge psychological pressure, the body will consume a large amount of vitamin C, so candidates should consume a large amount of vitamin C-rich foods such as strawberries, onions, cauliflower, spinach, fruits, etc. Don't eat a lot of indigestible foods such as large fish and meat, so that the blood flows into the stomach and intestines in large quantities and the blood to the brain responds less.

2.Target transfer method.

This method is to distract oneself from a bad mood and thus eliminate inner anxiety. For example, through appropriate physical activity, or hiking or climbing, you can let yourself wander in nature, appreciate life, and forget your troubles. You can also recite famous works or perform roles to release your bad emotions during recitation or performance.

3.Emotional catharsis.

In the face of the approaching exam date and the increase in exam pressure, appropriate emotional catharsis can be adopted to regulate. For example, you can find one or two good classmates or relatives and friends, and talk to them to confide in them your grievances in order to gain understanding and sympathy. For example, you can find a quiet place where you are not disturbed by others, cry or laugh loudly, so as to relieve your inner grievances and troubles.

4.The self-fulfillment of prophecy.

The more you worry and fear, the more it turns out to confirm our fears. Therefore, when you are worried and afraid, you must learn to "go against yourself", such as "what if I fail the college entrance examination again", you should tell yourself that "after so many years of normal performance in the exam, the probability of losing once is very low, not to mention losing again, if I can buy a lottery ticket." When you think that "if you do too badly in the mock exam, you will definitely not be able to do well in the college entrance examination", you should tell yourself that "if you fail the exam, you should find a way to solve the loopholes, and just worrying will not solve the problem."

5.Learn to breathe properly.

Breathing is not only an effective way to prevent panic attacks, but it is also a scale for anxiety levels during the day, with short, shallow breaths indicating mental and physical stress and anxiety. On the other hand, subconsciously lengthening and aggravating breathing can send a signal to the brain that it is good to relax.

6.Imagine beautiful things.

When feeling irritated by a large number of assignments and exam papers, learning to imagine something beautiful can help relieve tension and relax your mind. After all, anxiety and anxiety cannot bring you any positive energy, and it will lose interest and confidence in learning even more.