The end of the semester is approaching, and many students ask us for help because of exam anxiety, which seems to be a problem that occurs every year, and in the face of the upcoming exam, students will have some psychological problems more or less.
Test anxiety, also known as pre-test anxiety, refers to the physical or psychological discomfort caused by nervousness in some students on the eve of the exam. Physiological discomfort is usually manifested in: rapid heartbeat, insomnia, dreams, distraction, etc. Psychological discomfort is often manifested as: anxiety, panic, depressed mood, etc.
People with more severe anxiety may experience symptoms such as nausea, vomiting, palpitation, chest tightness, and tremors.
The generation of anxiety is complex, from a physiological point of view: the nerves on the cerebral cortex produce negative guidance in the process of activity, and the phenomenon of excessive worry is the manifestation of the law of "mutual induction" in the process of neural activity in the cerebral cortex.
From a psychological point of view: students often worry about their grades before the exam, and excessive distractions will lead to abnormal mood swings and anxiety.
Broken down into daily life, it is probably the following situations:1I didn't learn well enough, and I didn't know the bottom of my heart;2.Expecting too much and putting too much pressure on yourself;3.There have been failures in past Xi careers;4.Parents and teachers are watching very closely, afraid that they will be punished for failing in the exam;5.I suffer from anxiety, mania and other mental illnesses.
In "Round Table Pie", Mr. Zhou Tiejun talked about the word "anxiety": "Anxiety is a very illusory emotion, when our feet step on a specific path and move forward step by step, there is no anxiety." To put it simply, "the antonym of anxiety is concrete", the following 8 suggestions to help you refine your daily life and relieve your anxiety.
1.Make a reasonable Xi plan: To ensure that you have enough time to Xi all subjects, it is recommended that you make a detailed Xi plan in advance. Break down tasks into small steps and allocate the right amount of time to each task. This will help you manage your time more effectively and reduce stress.
2.Maintain a good sleep schedule: Getting enough sleep is essential for anxiety. Make sure to get 7-8 hours of quality sleep a day and try to follow a regular sleep schedule. In addition, arrange rest times reasonably and avoid overexertion.
3.Learn to relax and de-stress: In addition to Xi, try to do some relaxation and stress reduction activities, such as meditation, yoga, walking, etc. These activities can help you relax and improve your concentration and memory.
4.Build a support system: Share your concerns and stresses with family, friends, and classmates and seek their support and encouragement. Sometimes, talking about your feelings can make you feel a lot more relaxed.
5.Maintain a positive mindset: Believing in your abilities and maintaining a positive mindset is very important to cope with exam stress. Try to avoid negative thoughts and believe that you can overcome difficulties and achieve good grades.
6.Proper exercise: Proper exercise can help you release stress and improve your physical fitness. You can choose some aerobic exercises, such as running, swimming, cycling, etc., 3-5 times a week, each lasting more than 30 minutes.
7.Pay attention to your diet: Maintaining healthy eating Xi is also very important for anxiety. Eat more vegetables, fruits, and whole grains, and less greasy, high-sugar, and high-salt foods. At the same time, maintain adequate water intake.
8.Try to find help: you can confide your anxiety and pain to your parents and friends to relieve your inner anxiety, and if necessary, you can go to a professional institution for psychological counseling to understand more clearly the underlying logic of your anxiety.