First, find the original anxiety to reduce stress
Since the college entrance examination is an event that has a large impact on a person, it can give a sense of pressure. This pressure comes from parents, oneself and the outside world.
How to determine how much pressure is the most appropriate and beneficial to the level of performance? Generally speaking, a simple task is more stressful and more efficient, while a complex task is the opposite, more stressful and less efficient. For example, if two teams play, if the opponent is very weak, the strong team can usually play well, if the opponent is equal to their strength, there will be a great sense of pressure, affecting the level of play, which is a common phenomenon. The college entrance exam is a complex task, so to cope with it well, you need to lower your pressure and goals.
It is very stressful to put pressure on yourself, such as feeling that you are not fully concentrating in class, that not getting into college means failure, means no face, etc. The pressure and goals he puts on himself are very high, and this state of excessive anxiety is bound to affect the effectiveness of studying for the complex task of the entrance exams.
Therefore, the “vertical technique” can be used to reduce his pressure and goals. If he says there is no way out if he doesn’t pass the college entrance exam, this is his superficial idea, so you can continue to ask him what is behind it vertically: what will happen if he doesn’t pass the college entrance exam? If he doesn’t have a degree, it will affect his future job, so what if he doesn’t have a degree? This way, you can continue to ask questions and see where his ultimate worry falls, and this is his “original anxiety”. If the last core he can accept, his anxiety level will be reduced.
Secondly, increase self-confidence both internally and externally
If you are confident in yourself, you are sure that you will get into college, and you will have less anxiety; if you study more solidly, your confidence will be stronger. If the usual study is not solid enough, and now there is one month before the college entrance examination, there is no way to change, there is still a way to increase self-confidence at this time.
Self-confidence is the perception and evaluation of the self, which contains two aspects. On the one hand, how the outside world sees you, such as teachers say you are good, classmates also say you are good, which will improve confidence; on the other hand, if your own evaluation of yourself is still good, then the internal and external unity, the sense of confidence is set up.
According to very dissatisfied with his study state and his self-evaluation is not high, he can improve his self-confidence by doing some simple questions.
Some people always focus on difficult problems when they review for the entrance exams, which is fine for people with a strong sense of confidence, but if they have a poor sense of confidence and a negative view of themselves, they will be anxious and unconfident if they can’t do the difficult problems. So doing easy topics can make the sense of confidence improve, which is self-regulation of self-confidence.
In addition, teachers and parents should also give some positive affirmation to students with a weak sense of confidence. This external evaluation is also more important, and if both internal and external say yes, the candidate’s confidence will also increase.
Third, eliminate test anxiety through imagination
Pre-examination anxiety can be considered to use the above two methods to alleviate, and test anxiety, that is, usually not anxious, into the examination room is overly nervous, then you can “image training” to smooth the emotions.
Some people are nervous and anxious when they enter the examination room, forming a conditioned reflex, which will affect the level of play. At this point, you can replace it with another conditioned reflex and relax as soon as you take the test.
Old test anxiety can be eliminated through imagination. Generally speaking, when you want to take the test, in a quieter environment, concentrate on imagining something or someone in a certain order, pay attention to the physical, emotional and behavioral changes when imagining, and imagine yourself in a relaxed, calm and prepared state. This will slowly reduce your test anxiety.
It is entirely possible that you may not be able to do the exam, and some people may wonder what they should do if they can’t do the exam. This will increase anxiety. This is a good time to think about the what-ifs: if you can’t do the questions, it’s okay, just do what you can, and be good to your parents and yourself. This can also reduce anxiety.
Fourth, breathing exercises to eliminate physical anxiety
When someone goes to the examination room, his heartbeat and breathing are accelerated, his body is shaking and he is fidgeting, which can be solved by relaxation training.
A person’s anxiety can be divided into two parts, one is mental anxiety, the second is physical anxiety, breathing faster, shaking, etc., is a response to physical anxiety. These two parts will affect each other, for example, excessive mental tension will make a person’s heart beat faster, fidgeting will also cause mental tension.
At this point, tension can be relieved by controlling one’s physical reactions. There are many ways, such as using the “free relaxation method” under the guidance of a professional counselor to relax the whole body muscles one by one, so as to achieve complete relaxation.
You can also use the simpler “breathing exercises” to control your heart rate and breathing rate. The method is to inhale slowly and deeply through the nose, when the abdomen will bulge, do not immediately exhale, hold your breath for about 3 to 5 seconds, and then slowly exhale through the mouth, when the shoulders and abdomen will fall; so 10 times. “3 to 5 seconds of holding your breath will make the carbon dioxide level in the body rise, which will reflexively stimulate the heartbeat, the heart rate will slow down, and then the person will feel less anxious.” Zhou Yunfei introduced, in the competition, exams, interviews, breathing training method is to relieve and eliminate tension and commonly used easy and effective method.