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9 Strategies to Reduce Your Anxiety Before and After College Exams

你有压力吗?

放松

呼吸

Inhale through your nose.

用嘴呼气。

好了!你感觉心跳减慢了吗?你觉得呼吸速度变慢了吗?

如果没有,重复一两次这个简短的练习。这会有帮助的。

从我们这里拿走。我们一直站在你的立场上——我们中的许多人仍然站在你的立场上。

在大学里参加考试几乎给每个人都带来了压力,但这并不一定会给你带来压力。

No, these strategies will not decrease the difficulty of your exams, neither will they guarantee your unbroachable rank among the top tier of your class. Instead, they will focus on instructing you in the aspects of test-taking that you can control.

把你在一个更好的心态,我们会的help you increase your ability to cope with exam anxiety and post-exam anxiety while simultaneously improving your testing results.

你准备好开始了吗?我们走!

Prepare Yourself and Forget College Stress

Have you ever heard the motto for the Boy Scouts of America? It’s simple. “Be prepared.” Although it’s not the first strategy for decreasing exam anxiety, it’s an important step we use to establish and order our external environment to calm down.

通过ordering our chaotic life: getting requisite sleep,吃健康食品,maintaining hydration, preparing needed exam items, showing up early, etc., we can optimize our ability to perform when the time to shine arises.

当然,准备并不能让我们为每件事做好准备,但它确实有助于处理任何意外情况。如果某件事可能出错,它通常会出错。当我们运用应试策略时,我们获得了有效应对意外情况和缓解大学压力水平的能力。

强调这些方法可以减少考试焦虑

当你阅读这些专注于缓解大学压力的策略时,记下笔记,或者记录下什么最有助于你成功。我们建议你记下自己的想法,以测试哪些方法对你最有帮助,并对其中任何一种方法进行修改或添加。有了这些,我们开始吧。

1.想象你的成功

Do not overlook or underrate visualization. Anyone from qualified professionals to students can use visualization to decrease exam anxiety and increase results.

Not only does visualizing success work with muscle, but it also works with your mind as well. Before exams, visualize taking the test successfully. Imagine every detail: the feel, the taste, the sound, the smell, the look. Your brain can’t tell the difference between your visualization and reality, so it prepares itself to achieve your desired results: less test anxiety and better grades. Check out one more great blog post from us that will help you toget prepared for your next exam.

2..Read the Directions Carefully

在你写任何东西之前,仔细阅读所有的说明并注意每个单词。利用这段时间来确定回答或完成每个问题所需的关键词或短语。

想想这个例子。老师给你们班一份工作表。他告诉全班同学完成这张纸,并认真遵守所有说明。第一条说明写道:“在完成任何其他说明之前,请通读所有说明。”学生们感觉到一个陷阱,仔细阅读每一条指令。他们详细介绍了如何折叠纸张、剪纸等。当你看到其他同学折叠和剪纸时,你会感到恐慌。他们会比你先完成的!但最后一条指令明确表示,“在第一步之后,不要做任何事情。”

你的焦虑会消散,你会困惑地看着所有其他同学折叠和剪纸。最后,每个人都注意到了发生了什么,你的老师强调了课程的重点:“仔细阅读说明。”

3..Start and Go

牛顿定律表明,当一个物体静止时,它将保持静止,同样,如果一个物体开始移动,它倾向于继续移动。同样的法律也适用于你。如果你不知道如何继续,不要只是盯着你的考试。开始解决这个问题。

我们建议在考试期间始终使用此策略以避免焦虑。当你开始“前进”时,你可以让自己继续前进。这一策略缓解了考试焦虑,有助于有效节省时间。有时候,只有当你坚定信念并尝试时,答案才会出现。

4..Answer Easy Problems First

Complete the easy problems first and skip the harder ones. Take care of the questions that you can complete with minimal effort. When you encounter a problem that will take you extra time (and will increase your exam stress), skip it, and repeat this strategy until you have completed all the easy problems.

使用此策略完成大部分测试,以保证有额外的时间处理更难的问题。帮自己一个忙,先完成简单的答案。

a girl in a tiger sweater is meditating散文家。版权所有。版权所有©2020

在完成复杂的问题,如论文问题,整理你的想法,并创建一个大纲。确定完成问题所需的要素,并集中精力回答这些要素。要做到这一点,请确定关键信息并写出主要观点和要点。将论文问题分解成小的、可管理的部分将减少你考试时的焦虑,并创造一种受欢迎的心灵平静。

Now that you have these essential strategies to calm your anxiety during exams, it’s time to manage that post-exam anxiety.

Exchange Your Post-Exam Anxiety for Peace

Stressing out during an exam is common, but doesn’t it seem like the time preceding an exam triples the stress? Waiting can take an eternity, but we’ve found a few simple strategies that will help you wait for your test results without that post-exam anxiety.

6. Immediately Write Down Needed Information

After your test, it’s easy to overthink problems you’ve had trouble with or questions left unanswered. We’ve found that writing them down helps. By recording that information, you can look it up to address and forget it. Taking the time to write like this gives your mind a break and can diffuse your test anxiety.

7..Change Your Environment

改变环境。四处走动。呼吸点新鲜空气。通过改变刺激你五种基本感觉的环境因素:味觉、触觉、嗅觉、听觉、视觉,你引入了帮助你缓解压力的新思路。例如,我们建议你放上你最喜欢的音乐,或者到外面有新鲜空气的地方去,那里与你的考试经历没有任何联系。顺便说一下,我们也有一些建议考试后如何恢复.

8. Distract Yourself

It might sound cliché, but it works. When you distract yourself by doing things you love, you actually can forget that you even took the test. To distract yourself, read books, write, play basketball, or anything else that occupies your mind. Do you have any hobbies or activities that you love? Go and do them. By distracting your cognition, you take the smart way out.

9.与某人交谈

去和某人谈谈——任何人,都可以。与人接触可以减少考试后的焦虑。去和朋友聊天,和你的兄弟共进午餐,或者和你一直在拖延的那个特别的人约会。花点时间去接触,你会减少你花在接触上的时间。

减少考试焦虑

你准备好征服下一次考试了吗?学会减少和管理考试焦虑和压力将有助于你有效地应对未来的考试,从而在大学生涯中取得成功。

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