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Xuzhou Anxiety: How to Block Test Anxiety?

Time:2023-03-26 00:52:46 author:Public activities Read:175次
Xuzhou Anxiety: How to Block Test Anxiety?

Xuzhou Mental Health Service Station: When some candidates encounter an exam, they will feel nervous, anxious, and fearful, which will affect the normal performance of the exam and lead to exam failure, which is what we often call exam anxiety. Test anxiety is a common and high-incidence mental illness among students. In order to avoid the adverse effects of test anxiety on students, how to prevent the occurrence of such adverse symptoms? There are two ways to stop test anxiety. On the one hand, psychological adjustment is used for training. On the other hand, to get rid of the factors that cause test anxiety, the self-confidence training method is aimed at this negative self-suggestion related to test anxiety. Block the psychological adjustment of test anxiety: strengthen guidance and training on the basis of changing the cognitive level, use the self-confidence training method and the system desensitization method to train the examinee's cognitive response, behavioral response and physiological response in test anxiety and treatment. 1. Be mentally prepared. Being mentally prepared before the exam is an important condition for getting good results in the exam. It is even as important as knowledge and skill preparation, ability preparation, and physical preparation for exams. Other conditions are more or less the same. Whoever is well-prepared and mentally strong will achieve greater success. So candidates must pay attention to their own mental preparation. Have a positive attitude towards the exam and get rid of it psychologically. There is a broad artistic conception of "Since God has given talents, let them find employment". We must deal with external pressure correctly and not increase pressure on ourselves. Before the exam, don't think about the consequences of the exam's success or failure, especially don't exaggerate the impact of the exam's success or failure, and don't expect too much from yourself. Be realistic and be mentally prepared to fail the exam. 2. Take a good rest before the exam. During the exam, the mental workload is heavy. So be sure to take a good rest before and during the exam, and pay attention to brain hygiene. therefore. Before the exam, you must pay attention to proper rest, ensure adequate sleep, and adjust the brain excitation test to the daytime exam time. If some students have symptoms such as irritability and insomnia, they should pay attention to adjustment, calm down, and don’t think about any problems, so that they can slowly fall asleep. In particular, don't give yourself negative cues, such as "I can't sleep" or "I can't." If insomnia is too severe, you can also take a small amount of sedatives and drugs under the guidance of your doctor, but you must be cautious. Third, some cultural and sports activities should be carried out appropriately, but not too violent or dangerous. This allows active rest for the brain and also reduces mental load and anxiety. 3. Good health. During the test, eat well, don’t make do, light and delicious, don’t be too greasy, don’t enter the test room hungry, and don’t drink too many drinks and tea before entering the test room. Pay attention to increase or decrease clothing according to weather changes, reduce unnecessary activities, and ensure the health and safety of your body. 4. Consciously regulate and control emotions. When you become aware of test anxiety (symptoms such as confusion, restlessness, sweating, dizziness, fear, etc.), you need to pay attention to regulating your emotions. You can turn your attention to stimuli that can elevate your mood, or engage in some moderate exercise, or go for a walk outside for some fresh air. Before entering the exam room, do some self-relaxing actions, such as deep breathing, making a fist, stretching your legs, reciting your favorite poem or song, or doing some helpful self-suggestion. Wait until you feel a little more stable before doing the question.


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