Yang Chunjuan
Attending physician of Tianhan Psychological Outpatient Department of Hanzhong Psychiatric Hospital, Master of Medicine, lecturer of Tianhan Lecturer Group, member of Shaanxi Psychiatric Young Physicians Association, member of Psychiatric Branch of Shaanxi Health Care Association, member of Shaanxi Mental Health Association, member of Shaanxi Psychological Counselors Association. He has been engaged in clinical work for 10 years, and is good at psychological counseling and treatment of depression, anxiety, sleep disorders, various psychological problems and behavioral problems of children and adolescents.
The college entrance examination, for many students, is an important test in life, which is not only related to the future academic direction, but also a key moment to test the students' learning achievements for many years. Therefore, before the college entrance examination, many students will inevitably experience nervousness and anxiety.
Students who are preparing for the college entrance examination, have you had the following thoughts recently?
What should I do if my brain goes blank during the exam?
What should I do if I forget a memorized word?
What should I do if I don't play well and fail the test?
Everyone is better than me in revision, what if I can't pass the exam?
If I fail the exam, my life may be over, I am not reconciled! One
Why are we nervous and anxious before the exam?
Expecting too much from success in the exam
The high level of test anxiety may be due to the fact that the success or failure of the test is too important to what it means to us. For example, in the college entrance examination, we may think that the test results this time are enough to explain everything, or enough to determine future employment and our own development. If you do well in the exam, you are good enough, and if you don't do well, you feel worthless. If you don't do well in this subject, your credit performance will be affected, and your future will be difficult.
These perceptions may be absolute, but they are difficult to argue, but such absolutes can greatly increase the level of test anxiety.
The requirements for myself are too high, and I always feel that I am not good enough
When we face a major exam, we will take it seriously, but in the review, we may find that we "just memorized something, how can I forget it the next day." "I still can't remember it even after reviewing it." At this time, many students fall into the state of "they are always not well prepared for the exam", always feel that they are not so perfectly prepared, and they will be afraid that the knowledge points they have not seen will be tested, and they have an irrepressible sense of anxiety.
Infinitely magnify the results of failed exams, a vicious circle
Every time we take an exam, we worry more or less about what to do if we don't do well. A moderate fear of failing an exam can be a motivator to prepare for the exam in a way. However, if we focus too much on the possibility of failure and correlate our own worth with the results of the exam, we may fuel inner anxiety, such as, "If I don't do well in this exam, my life will be over!" ”
If these amplified thoughts occupy our minds, then we are no longer facing exams, but becoming a thing that determines what the next step in life will be, which sounds extremely anxious.
How should we deal with this emotion?
Recognize and accept your emotions
First of all, it is important to be clear that nervousness and anxiety are not negative emotions. They are a natural physical and mental response to a major event, reminding us to be more focused and prepared. So, when you feel nervous or anxious, don't blame yourself too much or suppress it, but learn to accept them and live peacefully with them.
Make a reasonable study plan
An effective study plan can help manage time better and reduce unnecessary anxiety. When making your plans, make sure that you have enough time to review each subject and allow for proper rest and relaxation. A reasonable plan can not only improve the efficiency of learning, but also help us maintain the balance of body and mind.
Perform relaxation training
In addition to the intense study, it is very necessary to do relaxation training, which can include deep breathing, yoga, meditation, etc. These activities can help reduce tension in the body, relax the mind, and improve concentration and concentration.
Share and communicate with others
Sharing your feelings and anxieties with family, friends, or teachers is also a great way to alleviate them. Not only can they give us support and encouragement, but they can also provide different perspectives and advice to help us better cope with the stress before the college entrance examination.
Maintain healthy lifestyle habits
Good lifestyle habits are also essential to relieve tension and anxiety. Ensuring adequate sleep, a balanced diet, and moderate exercise will not only improve your body's resistance but also help maintain a good state of mind.
To sum up, in the face of nervousness and anxiety before the college entrance examination, what needs to be done is to deal with it positively, not to escape or suppress. By recognizing our emotions, making a reasonable study plan, doing relaxation training, sharing and communicating with others, and maintaining healthy lifestyle habits, we can better cope with this challenge and prepare for the college entrance examination.
I wish all college entrance examination students to take their dreams as horses and live up to their dreams. The future is undecided, you and I are dark horses! (Contributed by Hanzhong Psychiatric Hospital)
Editor-in-charge: Zhuo Xiling
Edit: Spirited