1, deep breathing method: find a quiet place before the exam, stand still, close your eyes slightly, relax all over, take a deep breath, meditate "1-2-3", and think: relax, relax. This can slow down the blood circulation, calm the mind and make the whole body feel relaxed.
2, pranayama relaxation method: this is the simplest but probably quite effective method, that is, through deep breathing to control breathing and relieve anxiety. The specific method is: keep sitting posture, lean back straight, loosen the belt or clothes around your waist, and put your palm gently on your navel, with your fingers together and your palm facing down. Think of the lung as a balloon. First, take a breath slowly through your nose until you feel that the balloon has completely inflated. Keep this state for two seconds. Breathe out slowly and gently and watch your hands move towards your body. Do it for four to ten minutes or even longer.
3. Self-suggestion method: "I am well prepared and will not fail in the exam" and "nervousness is a coward's behavior".
4. Spiritual Victory Method: I thought that I would succeed, and I would definitely play an extraordinary role and achieve good results. I didn't do well in the exam, and neither did others. On the contrary, it will reduce stress and maintain a normal heart.
5. On-the-spot activity method: Because normal tension will also generate a lot of heat energy in the body, you can exercise a little before the exam to let the heat dissipate. Can walk, run, swing and kick; You can hold it tightly with both hands, then let it go, so that the muscles of the whole body can be tightened and relaxed; You can twist a certain part of your body hard during the exam. So the tension will gradually disappear.
6. Association method: When you are nervous, think about what you have done successfully and recall your psychological experience when you are successful, which will make you feel very satisfied, thus eliminating the tension.
7. analogy: "I am nervous about exams, and everyone is nervous about exams." I might as well take it calmly.
Strategies to help candidates decompress:
1, let students not take scores too seriously, that is, treat exams as general homework, clarify their own ideas, and take every question seriously, and they will certainly achieve good results; Learn to surpass yourself, don't always think about scores and rankings; As long as my score in this exam is better than that in the last exam, even if it is only one point higher, it is beyond myself; Compared with themselves, students will feel more relaxed in their studies and exams.
2. We must establish strong self-confidence before the exam, and we must recognize that "I was born to be useful". The day before the exam, you must calm down and clear your mind, so that the exam can be played well.
3. Reasonable and balanced diet. Adjust your diet, give yourself proper nutrition, avoid overeating, especially before and after the exam, don't eat unclean food, and don't eat too many cold drinks.
The key to the exam is to test the examinee's own mastery of the subject. Basic subjects account for 60%, intermediate questions mainly test skill application, accounting for 25%, and high-grade questions account for 15%, mainly test comprehensive ability and application ability, mainly distinguishing high-grade students.
Don't be too nervous during the exam.
There are many ways to relax muscles. You can choose the one that suits you according to your personal preference. For example, take part in extracurricular activities, take a walk in the park/country, do sports, chat with friends, take a hot bath, or take a deep breath and listen to music when you feel nervous and stressed. A way to relax our body and mind is the best way. The following will introduce several relaxation methods for you, including muscle relaxation, breathing relaxation, music relaxation and other relaxation methods. Muscle relaxation is a kind of exercise to relax muscles. Practitioners can make the body feel and get a relaxed state through muscle tension and relaxation, thus alleviating the tense mood. Breathing relaxation method When stress comes, people's breathing becomes rapid and the amount of breathing will decrease. Therefore, learning the method of breathing relaxation can let us control our breathing, indirectly change our physiological and emotional reactions and achieve the effect of relaxation. There are two key points in controlling breathing, namely "frequency" and "position". Music Relaxation Music exists in a wide range of cultures and has become a part of our daily life. When we walk outside the street, it is not difficult to hear music played in shopping malls, shops, buses and clinics. According to outside research, music not only has aesthetic and entertainment value, but also is used in therapy. Music therapy can induce physiological reaction, help to relax and adjust stress, and achieve the purpose of physical and mental comfort. However, everyone has different reactions and preferences to music, and the effect of relaxation may be different due to factors such as age, health and lifestyle. Other ways to relax fragrance can relax nervous mood, relieve stress, and sometimes even refresh your mind. Common ways to relax fragrance are as follows: Aromatherapy oil-can be used for different purposes, such as bathing, massage, steaming and so on. For example, when taking a bath, add aromatic essential oils that can relieve stress, such as lavender, rosemary and lemon. Aromatherapy bath soap-used in bathing, it can refresh and protect skin. Herbal tea-drinking herbal tea with different kinds of flowers has different curative effects. Exercise-regular exercise can eliminate worries and control tension/anxiety. You can choose exercise methods according to your physical fitness and ability, such as running, playing ball and hiking.