What should I do if I am nervous about the exam, and how can I regulate my mood? 5

Relax hahaha, what's so nervous

Take a deep breath, inhale into your abdomen, and hold your breath to move the qi from your abdomen through your chest and abdomen a few times, so that your brain swells and blood flow faster, helping to relieve tension.

Relax and tell yourself that it's not just an exam, no.

If you are nervous during the exam, you can take the following steps to adjust your mental state.

1. Calm the mind.

Sit upright at the table with your feet flat and your eyes slightly closed, focusing on your undulating abdomen. This method is simple and easy to do, and it works well.

2. Autosuggestion.

Take a few deep breaths to clear out distractions in your mind, or silently say to yourself, "I'm not afraid", "I'll do well", "I'm calm", and so on, to boost your confidence.

3. Ear massage.

Rub your hands against each other until your palms are warm, then massage your ears and abdomen for 2 minutes to warm your ears and relieve tension.

4. Two-handed hook pulling.

Bend your hands into a hook and pull each other, tighten and relax, then tighten and relax. Do this a few times, and your emotions will gradually relax.

Some candidates suddenly lost their memories due to a moment of nervousness. Faced with the exam papers, they could hardly remember anything. At this time, you can use situational associations to discover material clues related to the exam questions; You can also put it aside for a while, do the next questions first, and wait until your mood is calm and then come back to the previous questions.

For how to adjust your mentality when you are nervous about the exam, you can refer to the following methods.

1. Deep breathing method: Find a quiet place before the test, stand, eyes slightly closed, relax the 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.

2. Trick face: Find a slightly remote place to play 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.

3. 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 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.

4. Closing the eyes and cultivating 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.

5. Gaze method: determine a bright object that is far away, concentrate and carefully analyze and ponder its color and distance.

6. Linkage: When you are nervous, think about what you have done successfully, and recall the psychological experience when you were successful, so that you will feel very satisfied, so as to eliminate tension.

7. Autosuggestion: "I am fully prepared and will not fail the test", "Nervousness is the behavior of a coward".

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

The method of adjusting the mentality of the exam tension is as follows: 1. Blowing: Deep breathing can ease the emotional reaction that is about to erupt, you just need to inhale from the nose, slowly flow through your abdomen, and then to your ribs, and then slowly exhale these breaths from the nose, and gently say relaxed, as long as a few seconds of action you can be refreshed.

2. Relax your muscles: In three minutes, you can try to do the following actions to relax your muscles. (1) Sit down and close your eyes (2) Inhale and continue to inhale for about six seconds, tightening your muscles as much as possible (3) Exhaling your inhaled air with a hissing sound to relax your body, and then breathing rhythmically for twenty seconds (4) Repeat two more times.

3. Soak in hot water: A hot bath is the oldest sedative, to relax yourself, it is best to soak in hot water that is a little higher than your body temperature, and the time should not exceed 15 minutes. Warm baths help the same.

4. Take a walk: Don't schedule lunch dates as much as possible, use the lunch time to give your mind a break, be alone, and enjoy lunch slowly with full attention. After that, you can go for a walk, a 10-minute easy walk, which can relieve the tension, and the effect can last for 1 to 2 hours.

Test Anxiety Disorder: Test anxiety disorder is a type of disorder on the anxiety disorder spectrum. Test anxiety disorders are related to biological factors, intrinsic anxiety, and cognitive-behavioral theories.

Test anxiety disorder refers to a group of mental disorders that are characterized by mental and physical anxiety symptoms or behavioral forms to prevent anxiety due to examinations in the absence of cerebral organic diseases or other psychiatric disorders.

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.