Control tests at school, sessions at the institute, job interviews, but how many tests for strength, suitability in a particular social status still exist? Afraid not to live up to expectations, not to meet her position, to lose certain prospects, our body reacts differently, but always with damage to itself. And while scientists argue whether examinations are harmful or useful, we are forced to overcome these emotional obstacles throughout our lives.
Instruction manual
one
When it comes to the so-called exam stress, most often we mean the fear of exams at the institute. Most students are exposed to one or more signs of fear of exams during the session - their hands tremble, sleep is disturbed, and their heartbeat increases. It happens the other way around - all processes in the body slow down (weakness appears in the legs, the heart freezes, etc.)
2
Often the level of knowledge does not play any role. Even the smartest and most trained student will sometimes experience more of his less successful comrades. The excellent student is afraid to get a mark below five. Those who agree to any passing score tend to worry less.
3
In the student community, there are many ways to get rid of fear of exams - from valerian and ending with the performance of various ceremonies. However, according to the doctor of biological sciences, the author of the book "Examination stress" Yuri Shcherbatykh, the best remedy for excitement in exams is relaxation, coupled with meditation and self-hypnosis.
4
To relax, sit in a comfortable chair. Inhale and exhale slowly, imagining how cold air enters the nose, moves through all the airways, and then the warm air exits. Such breathing exercises are found in all eastern practices. When you have relaxed enough, add autotraining to the inhale and exhale - repeat to yourself the phrases “I am calm”, “I am relaxing”, “My heart beats smoothly and calmly”, etc.
5
After a relaxing gymnastics formulate your goal. For example - "I am well prepared and easily pass the exam!". At the same time, avoid “not” particles, all formulations should be affirmative. Better yet, speak as if your wish has already been fulfilled, for example, "I easily passed the exam!" It is better to say such settings aloud with a smile on your face. Feel how you cheered up after relaxing. Now you are ready for action.
6
Try to predict how the exam will go. Close your eyes, imagine the morning of the exam day and try to trace your path in detail - fees, what you will be wearing, a trip to college, meeting with friends, the exam itself, which ticket you come across, the teacher’s good attitude towards you. No need to imagine a bad scenario - everything should be in your favor.
7
Another way to relieve stress is to imagine that at the moment the exam is already left behind. Close your eyes and imagine that the exam was last week. Try to remember how wonderful everything went. Feel a state of relief, as you will rejoice, even if the rating is not the highest.
eight
Do not drive yourself in preparation for exams - eat on time and get enough sleep. Take time to relax, walk in the fresh air. Discuss the exam with the teacher and fellow students - the spoken problem ceases to be so difficult. Do not get hung up on the assessment - the world will not collapse if you do not get the highest score. Forget the exam, as if it weren’t. No fluff, no feather to you!
- “Psychology of fear”, Yu.V. Shcherbatykh, 1999-2002.
- how not to be afraid of an exam