How can I overcome exam panic and not perform at the level I should have?

How to overcome the nervousness of the exam?

The tension of the exam directly affects the performance of the knowledge level and directly affects the test results of the candidates. Here are a few ways to overcome exam stress, so you might as well give it a try.

Deep breathing: Find a quiet place before the test, stand, eyes slightly closed, whole body relaxed, take deep breaths, 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.

Trick on your face: Find a slightly remote place to make 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.

Spiritual Victory Method: I thought to myself, I will definitely succeed, I will definitely be able to perform extraordinarily, and I will get good results in the exam. I didn't do well in the exam, and others didn't do well. On the contrary, it will reduce stress and maintain a normal mind.

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 the 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.

Closing the eyes and recuperating 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.

Gaze method: identify a bright object at a distance, concentrate and carefully analyze and ponder its color and distance.

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.

Autosuggestion: "I'm well prepared and won't fail", "Nervousness is the act of a coward".

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

Idea: When you are nervous, think about what you have done successfully, and recall the psychological experience of success, so that you will feel very satisfied, so as to eliminate the tension.

That's because you lack confidence in yourself and have a poor mental quality. You should participate in more extracurricular activities and take it easy.

If you are not nervous about dealing with exams, the first thing is to experience, and there is nothing to be afraid of. In addition, we must understand this truth, what can be gained by being nervous, and nothing can be obtained, and an exam cannot determine a lifetime, so make the Tao ideal clear, and then go to the exam, in addition, the following relaxation methods must be practiced more in ordinary times to be useful.

Autosuggestion. Be good at using the reinforcing effect of autosuggestion. For example, you can imply that you are in good spirits today, "you are sure that you will get a good score in the exam", and so on.

Autosuggestion should be short, specific and affirmative, and be spoken silently or quietly to yourself (so that others do not hear it and do not affect others' answers).

Relaxation of breathing. Sit in your seat with your eyes slightly closed, your feet on the ground, and your hands naturally on your knees, your feet shoulder-width apart. Then perform abdominal breathing 3 to 4 times.

When inhaling, slowly inhale through the nose, first expand to the abdomen, then expand to the chest, inhale enough and hold your breath, and then use your nose and mouth to slowly exhale the breath.

1. Pay attention to 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. Correct your mentality 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.

Close your eyes and recuperate, if you are nervous during the exam, don't be too anxious at this time, you might as well choose to close your eyes, let your emotions settle down, and then imagine that you are in a forest, exhale slowly, and the mood will naturally be much better.

The more aggravated the nervous response, because usually the brain only accepts some positive words, and the psychological suggestion should choose some positive words such as relaxation. You can also try to do a relaxation training with deep breathing, and take a deep breath when you feel very nervous.

A week before the exam, parents accompany their children to exercise appropriately, listen to light **, relax their minds, distract their attention, and tell their children some interesting jokes or humorous topics, so that children can relax and relieve anxiety before the exam.

I have personally experienced that if you want to not be nervous before the exam, you can first inhale deeply and then exhale, so that ten times will relieve some tension. Of course, this method is not suitable for everyone, and it needs to be adjusted according to personal circumstances and psychological quality before the exam. Or you can use an autosuggestion method, that is, before the exam, silently think that I can do you and me the best, etc., in fact, there are many ways to not be nervous before the test, autosuggestion, motivation, and pre-test relaxation are all possible.

The ways to overcome the nervousness of the exam are: self-psychological suggestion, listening to light ** to relieve stress, and ensuring sufficient sleep.

1. Self-psychological suggestion: Before the exam, I was nervous because I was worried that I didn't play well, and I would be very anxious. However, the more anxious you are, the easier it is to play abnormally, and you can constantly mentally suggest that you have reviewed well, believe that you can perform at a normal level, and improve your confidence.

2. Listen to light ** to relieve pressure: If the candidate is more extroverted, you can also relieve pressure by listening to light **. Because you can let yourself forget about the pressure of the exam for a while, let yourself relax, and take a deep breath before entering the exam.

3. Ensure adequate sleep: The brain should be fully rested a week before the exam, so that the brain can be flexible and awake.

Therefore, it is necessary to study regularly every day and ensure adequate sleep. There are many ways to overcome exam nervousness, which can be chosen according to your own situation, it is recommended not to be overly nervous, the exam is not all, just try your best.

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.