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Anxiety is a very common phenomenon. It is a reaction or tendency similar to worry when a person's self-esteem is threatened potentially. It is a feeling of anxiety caused by subjective expectation of some adverse consequences, and it is an emotional experience of tension, fear and worry. People may experience this kind of experience when facing threats or expecting some bad consequences.
Anxiety exists not only in most people's lives, but also in other psychological obstacles, such as depression and fear. As an emotional feeling, anxiety can be reflected by physical characteristics, such as muscle tension, sweating, chapped lips and dizziness. Anxiety is also accompanied by cognitive components. It is composed of various components, mainly thinking that unpleasant things will happen in the future. Because anxiety is related to fear, worry and panic, some people regard worry as the cognitive component of anxiety.
Anxiety is a common emotional state of college students. When they encounter setbacks in their study, work and life or worry about things that require great efforts, they will have this experience. The influence of anxiety on college students is complex, which can be both the internal driving force of college students' success and the factors that promote and hinder their success. Experiments show that moderate anxiety can make students keep moderate tension, pay high attention and promote learning. But excessive anxiety will have a bad influence on students. If some college students have insomnia the night before the exam, or "stage fright" during the exam, they can't play their normal level in the competition, which is mostly caused by high anxiety. College students who are troubled by excessive anxiety often feel extremely nervous, afraid, distracted, confused, inattentive and even have poor memory. At the same time, it is prone to adverse physiological reactions such as headache, insomnia, loss of appetite and gastrointestinal discomfort. Anxious college students have a psychological problem that they can't get rid of and don't want to face up to. Anxiety is only the expression of contradictions and conflicts, which can be used as a defense mechanism to avoid deeper troubles.
Common anxiety of college students includes self-image anxiety, study anxiety and emotional anxiety. Self-image anxiety is anxiety about not being beautiful, unattractive, too fat or too short, and some of them are caused by factors that affect self-image, such as acne and freckles. This anxiety is mainly related to self-cognition, so we need to re-accept ourselves and establish a new self-image by adjusting our self-cognition. Secondly, anxiety related to study, such as study anxiety and exam anxiety, is the strongest among students' emotional reactions. Let's talk specifically about the test anxiety in college students' learning psychology, which needs to be paid attention to. Emotional anxiety is mostly caused by self-denial caused by setbacks in love, thinking that they do not have the ability to love and be loved, so excessive worry causes anxiety.
To help and guide students with anxiety, we can start from the following aspects: 1. Using cognitive behavioral therapy: adopting different methods to help students overcome anxiety according to their specific symptoms. If students' anxiety symptoms are related to certain situations, then we can use "situation analysis" to find out which key factors in the situation lead to students' anxiety symptoms. Then, through the technology of "systematic desensitization", the anxiety of patients about these specific factors is reduced. If students' anxiety symptoms are free from any specific situation, that is, they have no special relationship with the specific environment, then we can use "relaxation training" to reduce students' overall tension level. In addition, anxiety is often manifested as helplessness, so we can help students improve their self-confidence in various situations by learning useful skills (such as social technology and outspoken technology). Secondly, it is necessary to help students analyze the advantages and disadvantages of their own personality, further understand their own advantages and disadvantages in personality characteristics, consciously overcome weaknesses such as sensitivity, paranoia and emotional instability, and cultivate and exercise an open-minded personality.
Attachment: Systematic desensitization therapy. Also known as interactive inhibition method, it was founded and developed by American scholar Volpa. This method is mainly to induce patients to slowly expose the situation that leads to anxiety and fear neurosis, and to fight this anxiety through psychological relaxation, so as to eliminate anxiety or fear. The procedure of systematic desensitization method is to gradually increase the degree of stimulation. When a stimulus no longer causes anxiety and terror reaction of the seeker, the therapist can present another stimulus slightly stronger than the previous stimulus to the seeker in a relaxed state. If the anxiety or horror caused by a stimulus is within the range that the seeker can tolerate, he will no longer feel anxious and afraid of this stimulus, and the treatment goal will be achieved. This is the principle of systematic desensitization therapy.
Case 1: Xiao Song, a female freshman, came to consult because of exam anxiety. I began to feel nervous and anxious about the exam when I was a freshman, and I began to fidget every time the exam came. Although I will actively review my lessons before every exam and do well in every exam, I still feel nervous every time I hear that I have to take an exam. I am always worried that I will have problems in the exam, forcing myself to take time to read and review, and I dare not go out to rest for a long time during recess. Even so, it is not efficient. One day or a few days before the exam, you will suddenly have diarrhea and feel uncomfortable all over. Now the final exam is coming, and Xiao Song is afraid to think about it. He is afraid that this phenomenon will happen again and affect the exam. I have tried the deep breathing relaxation method myself. I take a deep breath when I feel nervous, but the effect is very small. The customer is in a hurry and doesn't know what to do. I hope the counselor can help her change this situation.
2011-12-11:14 reply
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When listening to her, the counselor gave her full understanding and affection and established a good relationship. Then, I asked her about her previous studies and the first time she showed anxiety in the exam, and asked her to be specific. She said that she was very competitive since she was a child, and she did well in school from kindergarten, which won unanimous praise from her parents and neighbors. When I was in primary school and middle school, every time I got good grades or got any rewards, my family would praise her and praise her among my relatives and friends. Neighbors, relatives and friends all follow her example to educate their children. When she was in junior high school, she went to a key middle school, and later she was admitted to a key high school in the city. She studies as usual when the first year of high school begins. After her first exam results came out after entering high school, she suddenly found that her grades were only above average in seed dressing, and she was no longer in the top few. She was a little worried, so she redoubled her efforts. At the same time, she also knows that many students have good grades and everyone works hard at ordinary times. This is when Xiao Song began to worry that she was not as good as her classmates in the exam, so she quickly reviewed, but when it came to the next exam, she was nervous, shivering in the examination room and sweating in her palms. After the exam, I thought, I must have failed the exam, and I was very nervous for the next few days. Although I did well in the final exam, I was very anxious every time after that. This situation is due to her previous successful experience. After entering a more competitive environment, she is afraid of failure and losing the recognition of her parents and relatives. At this point, the counselor talked to her with reasonable emotional therapy. Guide her to correctly understand the exam and the relationship with relatives and friends.
Later, with the deepening of consultation, the consultant explained to her some principles and general methods of system desensitization for the second time, and then began to teach her relaxation methods. Let her do it in the most comfortable way first, and then gradually relax from head to toe. The counselor relaxes one part at a time with him, making the muscles tense first, and then relaxing. After all the organs are tense and relaxed, let Xiao Song do it himself. The consultant is next to the guidance. Until she gets the hang of it. At the end of this period, the consultant assigned her an assignment, that is, to do full-body relaxation exercises twice a day and record the duration. In the next consultation, I checked the completion of my homework and then let her have a relaxation training. After that, she was asked to list all the things related to the exam that could cause her anxiety and write them down on a piece of paper. She listed the following:
(1) Sit in the examination room and wait for the teacher to hand out the test paper.
(2) When the test paper was delivered to you, you browsed all the test questions before doing it.
(3) When doing the problem, I heard the brush sound of other students writing.
(4) a few days before the exam, when the teacher announced that he would take the exam.
(5) When I think about the exam the night before the exam.
(6) Walking on the way to the classroom to take the exam.
(7) Go into the classroom and sit down.
(8) Wait for the test results.
For these events, the counselor asked her to rate the anxiety level of each event from 0- 10. And arrange these events in the order of anxiety. She arranged these events like this:
(1) When the teacher announced that he would take the exam a few days before the exam. 1
(2) when I think about the exam the night before the exam. 2
(3) Walking on the way to the classroom exam. three
(4) after the exam, try out the results. four
(5) Go into the classroom and sit down. five
(6) Sit in the examination room and wait for the teacher to hand out the test papers. six
(7) When the test paper was delivered to you, you browsed all the test questions before doing it. seven
(8) When doing the problem, I heard the brush sound written by other students. eight
Then enter the desensitization time of the grading system. Let it relax first, and then imagine according to the counselor's statement about the teacher announcing the exam: "Now you and your classmates are studying at the teacher's place, and the teacher walks in, and she goes to the podium to announce that there will be exams in all subjects next week." Keep this imaginary scene for about 30 seconds. Remind her to relax when she feels nervous, and then continue to imagine the scene. This was repeated until she imagined that she would not be nervous about the scene. After this consultation, she was still asked to take relaxation training as her homework.
In the next few consultations, follow the above steps and imagine one or two scenes at a time while relaxing. Make sure that each scene can endure for about an hour when you imagine it, and you won't feel nervous. When imagining the sixth event, that is, "sitting in the examination room, waiting for the teacher to hand out the test paper", Xiao Song seemed a little nervous. Although I have practiced repeatedly, I am still a little nervous. So in this step, the consultant adjusted the process in time and went back to consolidate the effect of the previous step. Then do the imagination relaxation training for the next scene. The last scene is finished, and the consultation is almost over.
Case 2: Students majoring in social sciences in a key comprehensive university are highly valued by teachers because of their progress in learning and strong memory. Every time there are some subject competitions in the city, the school recommends her to participate, which is very stressful. She is not interested in mathematics, but the teachers still take a fancy to her. They think it is an honor, highly respected by the school and teachers, and it is not easy to disobey. I didn't sleep the night before the exam, and my mind was in a mess in the examination room. I don't remember what I reviewed. I was so anxious that I was sweating and flustered that I barely handed in my papers and failed the exam. Since then, there have been sleep disorders. After she was admitted to the university, she failed in the final exam of the first semester. When she was studying in middle school, mathematics was not her strong point. She was not interested in it, so she applied for social science. I didn't expect this department to study mathematical statistics, and both mathematics and statistics should be studied in the first and second academic years, which brought her a heavy psychological burden. Every time she approaches the final review exam, she is nervous and anxious, accompanied by serious sleep disorder.
This case is a psychological disorder centered on exam anxiety, accompanied by sleep disorder, mainly because of the heavy psychological burden, which has made her unable to calm down and even affected the review effect.