How to Relieve Exam Tension How to Relieve Exam Tension

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.

The most essential thing is that as long as you have solid knowledge and confidence, you will definitely not be nervous.

There's also a physiological way, and the TV shows also talk about it: when you're on a show or an exam or a speech or something like that, use one hand to clench rhythmically, relax, clench, and then relax the ring finger of your other hand, for about a minute, and then your nervous mood will relax.

Because there are blood vessels in the ring finger or something connected to the heart, pressing it rhythmically will regulate your heart rate and make you less nervous.

Prescription for relieving exam tension state law:

1.:** means that there is a certain frequency of sound wave vibration, and candidates should listen to some songs with slow and beautiful melodies and melodious tunes.

Such songs can dissolve and divert anxiety in the heart, and produce a more pleasant feeling. **It can also regulate the functions of the human body, promote blood circulation, and strengthen metabolism, so that people can make a mental appointment and be full of energy.

2.Pre-test physical rest. In the first half of the day of the exam, we should take proper rest and give the brain a time to relax, which should not be anymore.

If you continue to study, the learning effect at this time will not be too good, and it will also affect the state of the next day.

3.Pre-test Mental Transfer Method. The closer you get to the exam, the more pressure you feel, so it often leads to overburdened mind, inability to concentrate, emotional instability, and inability to enter the state of revision, which seriously affects learning.

And the more this happens, the more anxious I become, creating a vicious circle. Some methods are to use the mental transfer method to relax your mind as much as possible. Don't keep exam-related images in your head.

Therefore, it is recommended that candidates can talk to their families, relatives, classmates, close friends, etc. before the exam, talk about homely things, joke about some things that are not related to the exam.

If you want to understand why you are nervous, it's knowledge preparation, isn't it?

If not, it's the poorly prepared classmate who is nervous, not you.

If so, it has already arrived at the examination room, and the lack of preparation cannot change the fact that the library is tight, and at this time it is more important to play, and it is very powerful to do everything right.

Before the next exam, pay attention to the preparation of the cheats and keep this lesson in mind. Moderate tension can improve reaction speed and facilitate exams.

If you are overly nervous, you usually have to deliberately train, get in touch with the things that make you nervous, and experience the body a few more times, and the tension will be used for you for a long time, and you can control the level of tension.

I think here are some ways that might help ease the stress of the exam:

1.Adequate preparation: Systematically develop a study plan and review and prepare according to the plan. Ensure that you understand and master the knowledge points within the scope of the exam, and do a good job of sufficient practice and question training to enhance self-confidence.

2.Develop a time management strategy: Arrange your study time wisely and ensure adequate rest and sleep. Plan your study time and tasks reasonably every day to avoid excessive fatigue and stress.

3.Pre-test review and review: Review and review within an appropriate time before the test to review key knowledge and difficult points to improve cognitive memory and understanding. Avoid cramming and give yourself plenty of time to revise.

4.Practice exam techniques: Understand the format and requirements of the exam and practice relevant exam techniques. For example, familiarize yourself with the question types on the test, time management, and the order of answering questions to increase your familiarity and confidence in taking the test.

5.Relax and regulate stress: Find relaxation methods that work for you, such as physical movement, breathing, meditation or listening**. Learn to relax and relieve tension to help you think calmly and cope with exams.

6.Seek support: Talk to classmates, teachers, or family and friends about your stress and anxiety. Their understanding and support can reduce the psychological burden and provide positive emotional support.

7.Maintain a positive mindset: A positive mindset is very important to ease exam tension. Learn to talk to yourself positively, tell yourself that you are capable of tackling the challenges of the exam, and believe that you will get good results in your efforts.

For example, during my preparation for the exam, I make a detailed study plan and review it in an orderly manner. I will pay attention to time management and ensure that I have enough rest and sleep time every day to avoid fatigue. In the pre-exam review stage, I will review the key knowledge in a targeted manner and practice the questions to consolidate my memory and improve my answering ability.

In addition, I relax by playing outdoor sports, listening**, or communicating with friends, etc., and maintain a positive attitude, believing that my ability and preparation will help me cope with the stress of the exam.

That's all the answers, but I'm still very happy to be able to help everyone, so if you agree, just like it and go.

The high school entrance examination is imminent, and some candidates have experienced insomnia, panic, irritability, decreased concentration and other anxious and nervous situations. Wang Yongbai, director of the Children's Mental Health Center of Shenyang Mental Health Center, said that moderate tension and anxiety before the exam is a normal reaction, but excessive will directly affect the level of knowledge and affect the test results.

1.Deep breathing. Before the test, find a quiet place, stand, close your eyes slightly, relax your whole body, breathe deeply, and at the same time silently recite "1-2-3", inhale deeply and full, and exhale slowly and evenly.

Relax your whole body. Another method is to tense all the muscles that can be controlled by the key hands in the body from head to toe, and then slowly exhale until the whole body is relaxed. This slows down blood circulation, calms the mind, and gives you a sense of relaxation throughout your body.

2.Trick on your face. Find a slightly remote place to make a weird face, tilt your lips, raise your nose and squint your eyes, and relax your facial muscles. If you can face the little mirror and see her strange demeanor, she will definitely laugh and her nervousness will be relieved.

3.Spiritual Victory Method. I thought to myself, I will definitely succeed, I will definitely be able to perform exceptionally and get good results in the exam. When I encounter a problem that I don't know, others will do the same, so it will reduce the pressure and keep a normal mind.

4.Impromptu activity method. Since the normal nervousness of the manuscript will also cause a lot of heat energy in the body, you can move a little before the exam to dissipate the heat.

You can walk, trot, swing, kick, clench and let go of your hands to tighten and relax your muscles, or twist a part of your body vigorously during the test. In this way, the tension will gradually disappear.

5.Close your eyes and recuperate. Close your eyes, press your tongue against your palate, and inhale through your nose to calm your expression. You can imagine a person walking in a secluded forest, contented.

6.Gaze method. Identify a bright object that is far away, concentrate and carefully analyze and ponder its color and distance, and relax.

7.Comic pastime. You can flip through some exaggerated and funny comic works to promote a cheerful mood, high emotions, regain a sense of superiority, and restore self-confidence.

8.Ideas. When you are nervous, think about what you have done successfully, recall the psychological experience when you were successful, imagine the best and happiest things and scenes, imagine the scene at that time vividly, find your happiest feelings, and revel in the imaginary situation.

It can be a blue sky and white clouds, floating on the clouds by itself; Or imagine what it's like to be on the edge of the sea, with the waves gently lapping against you. This will be very satisfying and will eliminate tension.

How to relieve exam tension is a very common psychological reaction, because the exam is a kind of test, it is normal to cause tension to individuals, so exam tension is mostly a normal reaction, and this normal reaction can be improved through self-adjustment, but in a few cases, exam tension is caused by pathological factors, and psychological ** can be considered.

Exam prediction detects the individual's learning ability, which will inevitably cause pressure on the individual, resulting in psychological tension, moderate tension can help the individual concentrate on better facing the exam, this situation does not need special treatment, if the tension is too much to affect the individual's exam, you can try the following ways to adjust

1.Practice relaxation exercises to relax, such as taking deep breathing relaxation exercises, imagining relaxation exercises, etc. 2.

Do more self-encouragement before the exam to improve self-confidence and reduce anxiety. 3.Before the exam, you can reserve time to exercise moderately, which can effectively relax the tension caused by the exam.

Spike 4Adjust personal cognition, look at the test results correctly, the test results only reflect the state of the pants for a while, and do not exaggerate the importance of a test score.