How can I not have a phobia of exams?

First of all, get the exam right. What is it? It's just a stage of struggle, it's a test of academic performance, and if you do well, you can see that the results of this stage of learning are not bad, and if you don't do well in the test, you will sum up your experience and continue to work hard.

Don't think of the exam as the end or your own death, students will panic about it, because we face few challenges, just the exam, and when we step into the workplace, there will be more and more difficult tasks to accept, and the exam will not be such a big heart disease.

Second, be yourself and don't care about the ...... of the eyes around youIf we don't do well in the exam, we are often not sad because we don't do well, but because we are afraid of seeing other people's high scores, afraid of the dissatisfaction of teachers and the blame of relatives, and even we will involuntarily look down on our own ......Don't live in other people's evaluations because of the exam, look farther, exaggerate your mind, divert your attention when you are anxious and afraid, think about your strengths and advantages, or look forward to the scene of the exam, and don't make up all kinds of failures to scare yourself, let alone be afraid of other people's ridicule and tremble. Remember, you are always the best you, no exam can negate you, including the college entrance examination and various qualification exams, maybe it will change your fate, but it can't change the way others like you. People who like you will like you regardless of success or failure.

Friends who sneer if you fail an exam are not real friends. Don't be sad because of this, don't make such friends.

Finally, give yourself the best ...... encouragementInstead of worrying about the exam, it is better to use these energies to fight against the water, don't think about the question of whether you are afraid or not before the exam, just think about the persistent preparation, even if there is a bad ending, you can put it after the exam to bear, you can cry after the score, or laugh, or find a reason to indulge, and before the exam, please don't think about the result, just fight for the beauty of the process.

Please believe that you may not be rewarded for your efforts, but you will certainly not be rewarded if you don't pay. If you don't get the desired result in the end, then don't complain, because you are not alone in the world, it can only mean that the effort is not enough. So, just think, I'm going to work hard, I'm going to work hard, I'm going to work hard!!

Don't let the worry about the outcome take you into account too early.

Therefore, the best state before the exam is not to give yourself any goals and pressure, and the only thing to say to yourself is to grasp the process well, so that the heart will be much calmer.

Hope it helps.

Hello, test anxiety, also known as exam terror, refers to a psychological disorder caused by exam stress. According to its causes and mechanisms, prevention and control can mostly receive good results.

1 Reduce stress and let go of baggage. Change the misconception that "the more pressure, the higher the efficiency", properly estimate your ability, lower your learning goals, maintain appropriate pressure, pay attention to the learning process and don't care too much about the test results, and develop the habit of treating the exam as homework and homework as an exam.

2. Correct motivation and change perception: Often too high and often absolutist, generalizing or terrible, that is, believing that failing an exam will lead to dire consequences. Therefore, change the misconception of the relationship between exams and test anxiety, realize that self-knowledge and evaluation are the key to stress, and establish the right motivation for learning by changing the irrational way of thinking, letting go of the baggage.

3 Combination of work and rest, tension and relaxation: Most test anxiety patients have defects in dealing with the relationship between learning and rest, they invest too much time in learning, and their living arrangements are monotonous, they do not pay attention to rest and cultural and sports activities, and they are thinking about learning even when they are entertaining, so that their brains are always in a state of tension, and they cannot achieve complete physical and psychological relaxation through cultural and sports activities, resulting in the excitatory and inhibitory regulation of the nervous system. Therefore, it is an important measure to prevent and treat test anxiety by using the brain rationally, paying attention to methods, paying attention to nutrition, combining work and rest, and maintaining the normal function of the nervous system.

This mainly depends on whether your psychological quality is strong enough, and you care too much!

1. Make your own psychological cues and re-understand the function of the exam: the exam is just a test of your own learning status. People have to go through countless examinations in various forms in their lives, and there are countless opportunities, how can the success or failure of an examination determine their fate;

2. Re-understand your own ability and the evaluation of others: Although everyone's ability is high and low, there must be some people whose ability is stronger than you, but there are also many people whose ability is not as good as you, as long as you have done your best, you should have a clear conscience, and you don't have to worry too much about the evaluation of others;

3. Re-understand the preparation before the exam: The exam mainly reflects the systematization and application of knowledge mastery, and these cannot be solved by temporary assault. Therefore, when facing the exam, you should fully believe in your usual accumulation, relax your mind, combine work and rest with your review arrangement, and get enough sleep.

During the exam, be fully confident and keep your thinking in the best state, so that you can have the best performance;

4. Re-understand the failure of the exam: In the face of the exam, there should be a spirit of "the brave wins when the narrow road meets", even if the exam really fails, there is no need to be pessimistic and desperate, you can summarize the reasons from the failure, consider it holistically, and everything can start again.

Test-phobia is a common psychological stress response, but there are a few things you can do to alleviate it. Here are some suggestions:

Adequate preparation: Adequate preparation before the exam is the key to alleviating exam phobia. Make a reasonable study plan, allocate your time reasonably, and master the content and requirements of the exam. When you feel fully prepared, your self-confidence grows and your test-phobia decreases.

Elite Thinking: Change your perception and attitude towards exams. Think of the exam as an opportunity to demonstrate your knowledge and abilities, not as a threat or pressure. Positively tell yourself that you are ready and believe that you can handle the test.

Break down tasks: Break down complex learning tasks into small, manageable pieces. Work your way through each small task and gradually increase your learning pace. Doing so reduces stress and increases a sense of accomplishment.

Seek support: Talk to family, friends, or teachers about your worries and stress. They can give you encouragement, support, and advice to help you with your exam phobia.

Good lifestyle habits: Maintain good lifestyle habits, including adequate sleep, a balanced diet, and moderate exercise. These habits can boost your physical and mental health, strengthen your resistance and coping skills.

Exam Tips: Learn some effective exam skills, such as time management, answering skills, and revision methods. These tips can improve your efficiency and confidence and reduce exam stress.

Remember, it's normal for everyone to have some feelings of tension and anxiety. The key is to learn to manage and cope with these emotions so that they no longer affect your performance and mood. Hope you find these suggestions helpful! Good luck with your exams!

Students' mental health issues are often overlooked. As middle school students, on the one hand, the pressure of homework is relatively high, and on the other hand, it is inevitable to encounter all kinds of "growing pains" in adolescence, which will be more or less reflected in their psychology. When a person's inner Yan Xun clan is confused and depressed, what he needs most is to confide in and get sincere understanding and help from others.

After reading the discussion of this topic, I hope that teachers and parents can understand the children, give them equal communication and help, and also hope that the students can learn some lessons from it and spend their campus life happily and calmly. From the first year of junior high school to the third year of junior high school, from the first year of high school to the third year of high school, once you enter middle school, it is a process that is constantly accelerating. And exam after exam is a booster of this psychological acceleration.

With the limited psychological tolerance of secondary school students, the fear of exams has become one of the most common and prominent mental health problems in secondary school. Taking the students in our class as an example, nearly half of the students did not score as well in exams as they did when they were sloppy, especially when they encountered more important exams such as the final semester. The reason is simple, that is, the nervousness caused by the pressure of exams affects the normal performance of students.

Exams are just a normal check of academic performance, but they have become a stone in the hearts of students, and the fear of exams and even aversion to exams naturally arise. After the exam, the school praises, the parents affirm, and the classmates envy; If you fail the test, the teacher is not satisfied, the parents will criticize, and the students around you will also look sideways. The impact of test fear is not only in the test scores, it also objectively strengthens the mentality of students who are tired of learning and rejects school, and more importantly, it breeds the psychology that students can only accept success and cannot accept setbacks.

What should I do when I go to society and work in the future, and face greater challenges and setbacks in life? If this continues, middle school students will only start on the road of life, and they will lose their due psychological preparation. Middle school students' fear of exams is due to school, family and society, and the whole society should decompress middle school students psychologically.

As schools and teachers, we should first change our attitudes and perceptions about students and their test scores. Traditional educational theories have challenged the idea that teaching is the main aspect of the contradiction between teaching and learning, and that students must first adapt to the teacher and teaching. The position of students in the teaching process should be strengthened, and teaching should fully respect and adapt to the laws of students' psychological growth.

Now we are emphasizing humanized management, and school education should also be humanized, highlighting people-oriented and student-oriented. Teachers should look at teaching and examinations more from the perspective of students and from the standpoint of conforming to the laws of adolescent psychological growth, and should not simply evaluate students based on test scores, but try to create a relaxed atmosphere in the school. "Test-phobia" can't be allowed to drown out the laughter that children deserve.

Don't drill the horns

Some questions cannot be answered for a while, and they are temporarily moved to other topics. When answering questions, the nervousness inhibits normal thinking, some questions that should be able to be answered suddenly become difficult problems, and some of the content that has been reviewed is suddenly forgotten.

If you keep thinking about it, you will waste time, and you may not be able to answer it. At this point, you may want to use the "diversion tactic" to skip the question for a while, shift your attention to the later question, and wait until your mood is stable, or when your memory is restored.

Be imaginative

When encountering problems that cannot be solved, we should actively recall some previous scenarios that are conducive to solving the problem. If memory impairment is caused by stress, "associative thinking" can also be used to help dredge up.

For example, the scene of Lenovo teacher's lecture, the reading notes that Lenovo has done, and the topics that Lenovo has done, once there are clues, record them in time, and pick out some useful materials or clues to think about.

Self-decompression and relaxation

Tension is inevitable and only reasonable'Self-relaxation is the root of problem solving. While waiting for the test papers to be issued, many students will feel sweaty palms and rapid heartbeat, so they may wish to do sedation exercises in the examination room.

Inhale slowly, then exhale slowly, exhaling as you breathe in with the numbers in your mind. Do this about 10 times and your emotions will calm down.

How to eliminate the fear of exams

One is to take a deep breath. When people are nervous, they will feel flustered and short of breath, which can be relieved by taking a few deep breaths. Here's how:

Inhale firmly, inhale full, let your abdomen swell, hold your breath, and exhale slowly and exhale long. If you do this several times in a row, your heart will beat slower, your breathing will become more even, and your mood will gradually calm down.

The second is to relax the muscles. The human body and mind are a whole, and psychological tension will bring tension to the whole body, muscles will be stiff, and movements will be inflexible. It is difficult to relax the muscles directly, and we can take the "poison to poison" approach.

For example, tighten all the muscles that can be controlled in the whole body, tighten them so that they can't be tighter, and then relax them again, so that if you do it several times from head to toe, you will feel that the whole body is soft, the skeletal muscles are relaxed, the internal organs will also be relaxed, and the brain will be calm. Whenever you are tired of studying or have a break between classes, you may wish to yawn and stretch your waist, which can not only restore your energy, but also improve your study efficiency.

When candidates encounter difficult problems and are nervous in the examination room, they can also take a few deep breaths to relieve their panic, or relax by rubbing their faces and scratching their scalps.

The third is to adopt the image method. In the soft ** background, with a low and slow tone to depict a variety of beautiful scenery, with the sound of running water, waves or birds and insects and other sound effects, let people feel through sight, hearing, smell, touch, etc., supplemented by deep breathing and muscle relaxation exercises, and with positive guidance to give people motivation, not only can help people relieve anxiety, but also enhance self-confidence, develop potential.

How would you feel if you were about to face an exam? Nervousness will surely become a representative of your mood. But I'm not nervous, and I can't say I'm not nervous at all, a moderate amount of nervousness before the exam is still helpful for the exam, it allows you to review carefully and strive for a good score.

I think that in order to be not nervous about the exam, the main things are the following:

1. Usually pay attention to class and listen carefully, practice more, and prepare well is the main guarantee for not being nervous during the exam.

2. Give yourself positive psychological cues that I can do it. I don't pay less than others, and I can do well in the exam.

3. Set a correct attitude and look at the test results correctly. The main purpose of the exam is to find your own shortcomings, and you will not be nervous when you encounter questions that you can't know.

4. Prepare the stationery and other things needed for the exam, so as not to be in a hurry when you can't find it for the exam, which will only increase the feeling of nervousness.