The exam has been growing up with everyone. Faced with strong pressure, we more or less developed test anxiety before the exam. The closer it is to the exam, the harder it is to calm down.
The main symptoms of test anxiety are: rapid heartbeat, shortness of breath, headache, chest tightness, nausea, cold sweats, cold hands and feet, abdominal pain, diarrhea and a series of other symptoms.
Once fear arises in exams, self-confidence begins to waver, and exam results will be unsatisfactory.
Causes of test anxiety
1 Excessive self-expectations Insufficient knowledge preparation and test-taking skills, setting goals for yourself that are beyond what you can actually achieve, weak basic skills, lack of preparation, and nervousness and anxiety before the test.
2 Insufficient self-confidence Although students with strong self-esteem have acceptable grades and a solid foundation, due to lack of self-confidence, low self-evaluation, and underestimation of their abilities and knowledge levels, they always have a fear of being eliminated, and they will lose confidence and become anxious when facing exams.
3 Stress factors ① Parental pressure: Parents generally expect their children to better realize their ideals, and children will also invisibly increase pressure on themselves, not wanting to live up to their parents' expectations, which will lead to anxiety;
② Pressure from society and teachers: Although today's society evaluates students It is more diversified, but most of the quantifiable evaluation indicators for students are grades, so students are more likely to have anxiety when facing exams; competition among
③ classmates: fierce competition among classmates will undoubtedly add a bit of pressure to students. Everyone is scrambling for the first place, fearing that others will surpass themselves. This invisible psychological pressure will lead to test anxiety.
4 Method issues Some candidates lack study plans and improper study methods. They are nervous about expectations, are overly worried about unknown test results, lack self-confidence, and are always in a state of fear, tension and anxiety.
5 Poor physical condition before the exam Illness, insomnia, excessive fatigue, etc. before the exam, resulting in poor physical fitness and high anxiety.
How to adjust to test anxiety
1 First of all, you must accept your own anxiety and face your own anxiety Once you think that your anxiety is a relatively common phenomenon, you will become less anxious; find someone you trust to express your anxiety, and you will be surprised to find that you are not the only one who has test anxiety, but many of your classmates have it, thus restoring your mental balance.
2 Adjust expectations appropriately, put forward goals and expectations realistically Objectively evaluate your own ability level, set a goal suitable for yourself based on your actual level, and recognize the multi-channel nature of the path to success, and test anxiety will be reduced.
3 Relieve pressure from the outside world ① Pressure from parents, must communicate with parents, because many parents do not know that their expectations will invisibly increase the pressure on their children. Therefore, it is very important to tell your parents about your feelings and stress, set goals together with your parents, and get their support to relieve anxiety.
② Give yourself an objective comprehensive evaluation of . To be recognized by society and teachers, it depends on your down-to-earth learning behavior. The process is very important, and the results can only follow nature. Without the process, it is impossible to have good results. Therefore, letting go of expectations for results will also relieve anxiety.
③ Blindly fearing that classmates will surpass you every day will lead to a decrease in academic performance. It is better to let go of the pressure of competition and go to easily.
4 Learn test-taking skills, first easy and then difficult Test anxiety is likely to occur at the beginning of the exam. Therefore, when doing the questions, review the questions carefully first, first easy and then difficult, gradually adapt to it, put it down temporarily when you encounter difficult questions, and then go back to the more difficult questions after completing other easier questions. This will create a virtuous circle.
5 Physical and material preparation Candidates should pay attention to adequate sleep and appropriate physical exercise, and eat more foods rich in protein and vitamin to ensure sufficient physical strength. The night before the exam, you should prepare your admission ticket, stationery, transportation, watches, etc. to avoid anxiety in the exam room due to insufficient material preparation.
Control of stage fright
After entering the examination room, you can perform self-suggestion: "I am nervous, and so are others", "I am the best", etc., to reduce tension and enhance self-confidence. In this way, you can adjust your body and mind, keep your mind calm, avoid random thoughts, and perform at your normal level.
If you have symptoms such as panic, dizziness, trembling hands, sweating, etc., you can use "Adjust Breathing Method" . Breathe in and out very slowly, that is, relax the whole body. It is best to eliminate other distracting thoughts when breathing. Focus on a fixed target or close your eyes slightly, and repeat rhythmic breathing. This will also quickly eliminate stage fright.
In fact, test anxiety is not terrible. As long as you have a correct understanding of the test, be fully prepared before the test, reserve more knowledge and skills on weekdays, and learn how to self-regulate, test anxiety is completely adjustable. If the symptoms are severe, timely treatment is required to avoid unnecessary trouble.
Clinical Psychology Center of Beijing Anding Hospital
One of the special departments of Beijing Anding Hospital, it is also the supporting institution of "Department of Clinical Psychology of Capital Medical University", "Beijing International Cooperation Base for Psychoanalysis and Cognitive Behavioral Therapy" and "Beijing Key Laboratory of Diagnosis and Treatment of Psychiatric Diseases - Clinical Psychology Research Laboratory". The Clinical Psychology Center adopts a comprehensive treatment model that combines drug therapy and psychotherapy, and continuously innovates technology, fully embodying the new " bio-psycho-social" modern medical model concept, and continuously strives for the comprehensive recovery of patients.
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