How to relieve nervousness before the exam

Don't read books all the time, you can do something you like, watch a movie, listen to a song, or just hang out with friends, it's okay, don't focus on the exam all the time.

Ways to relieve tension before the exam, such as:down

1. Change your own cognitive concept: An exam cannot determine a person's success or failure, take every exam as an opportunity to check and fill in the gaps, and know that you have the opportunity to correct every problem, and your mentality will become calm.

2. Appropriate rest during study: When you feel nervous and irritable, you can stop studying, and take appropriate rest and adjustment, such as simply moving your hands and feet, listening to **, reducing fatigue, and venting emotions.

3. Breathing and relaxation: Deep breathing can oxygenate the brain and slow down the beating speed of the heart, and deep breathing can be used to relieve tension during the exam.

4. Psychological suggestion: Say more to yourself when you are nervous about the exam, say things like "I'm not nervous", and regulate the excitability of the central nervous system through language, so that the function of the nervous system can be improved. It plays a role in reducing or eliminating tension.

5. Medication**: If you are too nervous before the exam, so that you can't sleep or have symptoms such as frequent urination and diarrhea due to nervousness during the exam, you can take some sedative drugs such as diazepam under the guidance of a doctor.

Test anxiety:

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. Test anxiety disorder can be adjusted by actively participating in out-of-town activities, necessary exercise, ensuring sleep quality, catharsis and confiding, etc., and if the symptoms are severe, you can seek help from a professional medical institution, and if necessary, take medication**.

If test anxiety is not treated in time, it may seriously affect the patient's life and social functioning, and it may be combined with depression and sleep disorders. Most test anxiety disorders are relieved** but may be affected if the patient has a longer course of disease, a tendency to chronicize the disease, and a poor family support system.

1. Mentality is very important, we might as well do an experiment, 26 letters, the first letter is 1, the second letter is 2, and so on, the number represented by each letter of each word is added, only the sum of the addition of the word mentality is 100, it can be seen that the mentality is very important, maintain a good attitude, adjust the mental state before the exam, you can answer the questions calmly in the exam, the questions must not be wrong, and the questions that will not be able to do can be written down can also be scored.

2. To ensure efficiency in class, we must learn to think carefully about the key points, and remember not to lose points in the exam.

3. Take good notes.

4. It is also very important to make a study plan, learning must have a plan, as long as there is a plan, and make efforts for it, and the plan should be set to the extent that you can reach it, to ensure that you can improve every time, and you can get results with hard work can greatly improve your self-confidence.

5. Before the exam, you should take a deep breath and absorb oxygen, so that there is enough oxygen in the brain, so that you can have a clear mind.

The important thing is to look at your own efforts, after all, no matter how many ways you do, if you don't work hard, it's still useless!

Learn to relax: When you feel too nervous, upset, or afraid, you can use deep breathing to relax yourself, that is, inhale deeply and exhale slowly to relax your body and mind. You can also use an autosuggestion approach to encourage yourself by recalling past successful experiences.

1. Learn to decompress yourself, relax your mind, and take a few more sets of deep breaths to calm down your nervous and uneasy emotions.

Or lie on the table and take a nap to relieve the tension, empty your brain and don't think about the knowledge points, if you don't review well, don't check and fill in the gaps, because in this check and fill in the gaps, you will find that many knowledge points have not been mastered, and you will become more anxious.

2. Maintain good eating habits and don't indulge yourself too much before the test.

Seeing that the exam is about to start, hurry up and eat some delicious food to relieve yourself, and let yourself be uncontrolled gluttony, which will lead to indigestion.

Before the exam, you can't go to bed late, thinking that the knowledge points have not been mastered well, and sleeping late to read a book will only make your spirit insufficient, which will affect the normal performance of the next day's exam.

The first is to lower psychological expectations and maintain a normal mind. Parents should guide their children to realize that the test is a test of the child's usual learning level, as long as the usual efforts are made, the test score will not be bad, if the child can maintain a normal mind, play normally, and do not have to worry about the test score.

Second, maintain your child's normal pace of life and don't deliberately make big changes to prepare for exams. Many high schools only start the holiday one day before the exams of senior high school students, in order to allow students to maintain the original fixed rhythm of life and avoid the psychological fluctuations brought by life disorders to children.

Third, let your child maintain a moderate amount of exercise for some time before the test. Although children's time is very valuable on the eve of exams, it is necessary to practice physical exercise "sharpening knives and cutting wood". If a child can maintain a certain amount of physical exercise every day for a period of time before the exam, he will not only sleep well and be energetic, but also greatly improve his test-taking mentality.

Fourth, pay attention to what you eat before the test. Many parents like to "increase nutrition" for their children on the eve of their children's exams, but parents must pay attention to the fact that increasing nutrition for their children is not to let children eat greasy food every day, but to maintain a reasonable and balanced diet, and still need to focus on vegetables and pasta.

The most important thing in self-psychological counseling is to give yourself good hints, and you must not pay too much attention to tension and anxiety. Take a deep breath, or rub your face, or go out and walk around properly. It can also be a good way to do other things, such as drinking warm water, or thinking about something happy.

These self-adjustment methods are actually very effective, and you can choose to do it according to your own efforts.

1. Tell yourself before the exam that moderate nervousness is normal and that you don't need to worry too much. Find a happy thing or two to do, or consciously do some chores to distract yourself. Take a walk with your parents, communicate with your classmates appropriately, and tell some pleasant stories that happened around you.

2. Nervousness before the exam is a specific manifestation of nervousness, which is a normal phenomenon, and it is necessary to ease the nerves that are too tense. It is recommended to participate in cultural and sports activities appropriately, but not too vigorously; Once you feel particularly tired from studying, you should immediately put down your books and rest and exercise.

3. Before the exam, you need to temporarily put down your homework and do some relaxation training. For example, you can choose some relaxing music as a background**, sit in a chair with your whole body relaxed, your arms hanging down naturally, your eyes slightly closed, and take a deep breath.

1.Positive cues

Candidates must build a strong self-confidence before the exam, and believe that "I am born to be useful", and studying well is not the only way out to become a talent, and studying well is only a factor in success. Calm down the day before the exam, so that you can buffer in the middle and clear your mind, so that you can perform well in the exam. Parents should constantly comfort their children, not be more nervous than students, and the task of parents is to create a comfortable environment and give children more confidence.

2.Scientific decompression

Candidates can work with their parents, friends, and counselors to vent their stress and seek support. You can also do some rhythmic things, such as listening to ** to soothe your mood, dancing, drawing, and using color to adjust. If the pressure is particularly high, you can beat it with **.

Candidates are advised to do some aerobic exercise or take deep breaths.

3.Take control of yourself

Keep yourself, follow your goals, and learn to master yourself. Some candidates are always paying attention to what is happening to others. When someone reviews a certain book, they must find it themselves; Even some students in the examination room heard that others were turning over the papers, and they thought that they could answer faster than themselves, so they were confused.

4.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", thinking: relax, relax. This slows down blood circulation, calms the mind, and gives you a sense of relaxation throughout your body.