Before the exam, a thousand people have a thousand different moods, but not all students can face the exam with a healthy and positive attitude. So, how can we adjust our mood and meet the teacher in the best state? This is our topic "Adjustment of Examination Emotion".
Let's talk about several common pre-test mentality.
The first is to satisfy the status quo. Let's hear a story.
Today is the last day of the final exam in a university in the eastern United States. On the steps of the teaching building, a group of senior engineering students huddled together, discussing the exam that will start in a few minutes. Their faces are full of confidence. This is their last exam before graduation ceremony and work.
Some people are talking about the jobs they have found now; Others talk about the jobs they will get. With the confidence gained after four years of college study, they feel ready to conquer the whole world. They know that the coming exam will be over soon, because the professor said they can bring any books or notes they want. There is only one requirement, that is, you can't whisper to each other during the exam.
They rushed into the classroom in high spirits. The professor handed out the test papers. When the students noticed that there were only five types of comments, the smiles on their faces were even brighter.
Three hours passed and the professor began to collect the test papers. The students no longer seem confident. They have a look of fear on their faces. No one spoke, and the professor faced the class with a test paper in his hand.
He looked down at the anxious faces in front of him, and then asked, "How many people have answered the five questions?" No one raised their hands.
"How many people have finished four questions?" Still no one raised their hands.
"Three questions? Two questions? " The students began to feel a little uneasy and wriggled in their seats.
"That's a problem? Of course, someone has completed a problem. "
But the whole classroom was still silent. The professor put down the test paper. "This is exactly what I expected." He said: "I just want to leave a deep impression on you: even though you have completed four years of engineering study, there are still many things you don't know about this subject." These questions that you can't answer are all related to daily ordinary life practice. Then he added with a smile, "You will all pass this course, but remember-even if you are college graduates now, your education is still just beginning. "
What this story tells us is that people can't be satisfied with their present situation, let alone think that they can complete everything and deal with everything when their intelligence level reaches its peak. In fact, Zhuangzi said long ago: "My life is limited and my knowledge is limited." It can be seen that people's knowledge level can always be improved, and there is no end to learning and learning.
Our classmates may not think they have reached the peak, but some students think they are already excellent, and there are no loopholes in their studies, so there is no need to delve deeper. This kind of mentality will often affect our exploration in the breadth and depth of learning and make progress.
Second, test anxiety. "Examination anxiety" is also called "stage fright". Psychology believes that test anxiety is a response to test fear. Appropriate anxiety can give learners a certain psychological pressure, improve the tension of thinking and become the driving force of learning, but excessive examination anxiety will reduce examination efficiency, reduce "ability to take exams" and even damage physical and mental health. Modern psychological research shows that there is an inverted U-shaped relationship among test motivation, test anxiety and test ability.
Excessive "test anxiety" is manifested as follows: First, fear before the test. I am afraid that my study is not solid, I am not sure about the exam, I am afraid that I will not pass the exam, I have negative parents' expectations, and I am afraid that I will not be admitted to a good school and my self-esteem will be frustrated. Some of my previous exam failures still bother me-anxiety, irritability, insomnia, stomach upset, etc. The second is exam anxiety. Such as rapid heartbeat, panic, slow response, interrupted thinking, "stuck" and other phenomena, the change and speed of thinking are blocked, thinking is chaotic and confusing, and even cold sweat, syncope or shock appear.
Candidates' excessive anxiety is a common morbid psychology in the examination process, which is the result of mutual induction disorder in the process of brain excitement and inhibition, and brings unexpected pain to candidates. Taking this psychological reaction seriously and actively looking for preventive measures are to improve the efficiency of examination; Important measures to test the true level.
We believe that overcoming exam anxiety should start from the following aspects:
First, psychological prevention. (1) Candidates should have a good motivation to study and take exams. (2) Weaken or control all kinds of stimulating factors that can enhance candidates' excitement. (3) Pay attention to cultivate healthy psychological quality, overcome introverted personality characteristics such as excitability and anxiety, and improve emotional self-control. (4) Be prepared for knowledge, information and environmental characteristics.
Second, psychotherapy. Candidates with excessive anxiety often have "excessive association", and psychological assumptions are often bad scenes. Some vicious speculation disturbed their normal mentality. Therefore, psychological suggestion can be used to stop it, and self-control can be used to transfer bad associations and get rid of the predicament of excessive tension. (1) Scenario replacement hypothesis method, which imagines a tense scenario as a relaxed scenario, a failed scenario as a successful scenario, an invigilator as an exam assistant, and a strange environment as a familiar environment. (2) Systematically reduce allergies, that is, use the psychological method of "mind relaxation" in Qigong to overcome fear, so as to temporarily forget anxiety and completely relax. (3) Emotional counseling method, using the happy scene of self-suggestion to dilute irritability, repeating or reciting prepared learning contents, answers and charts, and using deep breathing or memorizing numbers to reduce anxiety.
Third, behavioral therapy. Excessive anxiety can be alleviated and eliminated through the behavior of candidates. (1) vent, such as activities, sports, listening to music, etc., can reduce the psychological pressure of candidates. (2) The method of spiritual victory, in which candidates constantly hint that they have great potential and have a "winning mentality". (3) Psychological release method, which guides candidates to pour out their examination standards, opinions and even distress, in order to obtain a new psychological balance. (4) Trust and support method, to comfort, understand and trust the introverted and psychologically fragile candidates, so as to reduce the psychological burden. (5) Foot-sleeping method, which can reduce tension and anxiety through adequate sleep.
Fourth, medication. If necessary, it should be used as an emergency, and it should be used properly.
Third, it doesn't matter Students with this mentality are too relaxed about their studies, have no purpose, do not strive for progress, do well in exams, and don't care about anything in exams. This is also an incorrect mentality.
Psychological research shows that moderate anxiety can play a positive role in the exam and contribute to the development of the examinee's actual level and the success of the exam, so it is necessary for any examinee. But too strong or too weak anxiety will affect the test results. Therefore, candidates should take active and effective measures according to their actual situation, carefully adjust their psychological state before the exam, take the exam with normal emotions, and give full play to their due level.
First of all. Control the degree of anxiety.
Candidates' psychological experience intensity of test anxiety varies with the threat of self-awareness. Candidates in different situations should have different requirements for anxiety. Some candidates' anxiety level is too low, so they need to be responsible for themselves, their families, their schools and society, improve their anxiety level appropriately, and review and take exams carefully. We should regard the examination not only as a test of learning effect, but also as an important event for the country to select talents and contribute to socialist modernization. Promote self-confidence and enterprise, and improve academic performance. Some candidates are too anxious, so we should take appropriate measures to strengthen psychological adjustment and reduce anxiety. Candidates should treat the gains and losses correctly, take exams well and continue their studies; I didn't do well in the exam. Try again. It is good to have smooth sailing, but it is not terrible to encounter setbacks. I believe that anyone can succeed as long as they persist. Never think that success or failure is at stake and ask for trouble. Only through this up-and-down adjustment can we keep the anxiety level at an appropriate level, thus causing moderate excitement in the cerebral cortex, concentrating, activating thinking, improving psychological control ability, grasping review and examination with a rigorous and serious attitude and a relaxed and happy mood, and making the knowledge level and various abilities play a normal role.
Second, we should adjust the expected level.
Expectation level is an important factor affecting candidates' test anxiety. If the expectation level is too high, attention will be focused on too high a goal, resulting in strong psychological pressure and serious psychological anxiety. Because the goal is set too high, beyond their actual level and ability, they will lose confidence before the exam, which will affect the review effect and quality. They will also be upset and distracted by excessive anxiety during the exam, which will affect their normal performance. Therefore, candidates should correctly understand their parents' anxiety of "expecting their children to succeed and their daughters to succeed", correctly treat their teachers' good wishes of "shine on you is better than blue", make appropriate estimates according to their own actual situation, set achievable goals, and make full preparations for the test results. Under normal circumstances, the expectation level should be based on the possible goals, or even lower the requirements, so as to make yourself confident, let go of the burden, go into battle lightly and play a higher level.
Finally, we should develop a good character.
Candidates should pay attention to cultivate their own good personality and psychological quality, cultivate their own non-intelligence factors, and strengthen them appropriately before the exam, which is a positive and effective measure to prevent and alleviate excessive test anxiety and improve their mental health. Practice has proved that correct outlook on life and values, firm belief, lofty ideals, clear learning motivation, positive interest in learning, cheerful personality, tenacious will and good emotional state all play an important role in expectation level, cognitive evaluation and examination activities themselves, and are also important psychological qualities conducive to overcoming examination anxiety.
In a word, the nervousness and anxiety before and during the exam are the normal emotional reflection of all candidates. As long as you follow the above three aspects, I believe that all candidates will be able to play their actual level and get good results in the exam.
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