The main manifestations of test anxiety are divided into two parts: physiological and psychological. Physiologically, it is mainly manifested as a series of symptoms such as rapid heartbeat, shortness of breath, headache, chest tightness, nausea, cold sweat, cold hands and feet, abdominal pain and diarrhea. Psychologically, students feel depressed and distressed, think they are incompetent, and even have the psychology of self-denial.
In fact, with the increase of academic pressure, many people have similar test anxiety symptoms. Proper tension helps to improve learning motivation and efficiency, but when this feeling is too strong, it will damage learning ability and affect exam results. If you can't relieve your test anxiety, psychological counseling can help you understand the source of test anxiety, and can also help you properly vent these usually repressed anxieties and explore ways to deal with them with you. In addition, psychological counselors will also provide care and support, work with you to make a study plan that suits you, share emotional management skills, and help you adjust your preparation status.
In addition to psychological counseling, you can also reduce exam anxiety in the following ways:
1. Improve mobility. Many times we will be immersed in imagination, which will make us anxious. We can do some simple exercises or review knowledge points to consolidate our memory. At this time, we should not blindly pursue the degree of memory, but let us take action to reduce the chance of daydreaming and not make ourselves anxious because of our assumptions and imagination.
2. Treat anxiety correctly and accept it. Sometimes we often fall into a state of fighting anxiety, that is, the more anxious we are, the less anxious we want to be. We will resist our emotional and physical state at that time and constantly tell ourselves not to be anxious, but we have no substantive actions and can only waste our minds. What we need to pay attention to is that anxiety is actually very helpful to us. This is a warning, and now our life is difficult. We need to work hard and take action to overcome this difficulty. Therefore, what we need is to find the root of anxiety and solve the problem after it comes, and to accept anxiety sincerely, instead of fighting it.
3. Relax training. The most common relaxation training is abdominal breathing. When inhaling, the abdomen is inflated, and when exhaling, the abdomen is completely emptied. This kind of deep breathing is not what we usually say. We usually say chest breathing. If you use chest breathing when you are in a strong mood, it may aggravate your anxiety.