Tests at school, sessions at the institute, job interviews, but you never know there are tests for strength, for suitability in a particular social status? Fearing not to live up to expectations, not to live up to our position, to lose certain prospects, our body reacts in different ways, but always to the detriment of itself. And while scientists argue whether exams are harmful or useful, we are forced to overcome these emotional obstacles throughout our lives.
Instructions
Step 1
When it comes to the so-called exam stress, most often we mean the fear of exams at the institute. Most of the students during the session are subject to one or more signs of fear of exams - their hands tremble, their sleep is disturbed, and their heart rate increases. It also happens vice versa - all processes slow down in the body (weakness appears in the legs, the heart freezes, etc.)
Step 2
Often, the level of knowledge does not matter. Even the smartest and most prepared student sometimes experiences more than his less successful comrades. An excellent student is afraid to get a grade below five. Those who agree on any passing grade tend to worry less.
Step 3
In the student environment, there are many ways to get rid of the fear of exams - from valerian to performing various rituals. However, according to the doctor of biological sciences, the author of the book "Exam stress" Yuri Shcherbatykh, the best remedy for anxiety in exams is relaxation, coupled with meditation and self-hypnosis.
Step 4
Sit in a comfortable chair to relax. Inhale and exhale slowly, imagining how cold air enters the nose, moves along all the respiratory tract, and then warm air comes out. Such breathing exercises are found in all oriental practices. When you have relaxed enough, add auto-training to your inhalation and exhalation - repeat to yourself the phrases “I am calm”, “I am relaxing”, “My heart beats evenly and calmly”, etc.
Step 5
After relaxing exercises, formulate your goal. For example - "I prepared well and pass the exam easily!" At the same time, avoid particles "not", all wording should be affirmative. Better yet, speak as if your wish has already come true, for example, "I passed the exam with ease!" It is better to pronounce such attitudes out loud with a smile on your face. Feel invigorated after relaxing. You are now ready to take action.
Step 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 - packing, what you will be wearing, a trip to college, meeting with friends, the exam itself, what ticket you will get, the teacher's good attitude towards you. Don't imagine a bad scenario - everything should be in your favor.
Step 7
Another way to relieve stress is to imagine that the exam is already behind you. Close your eyes and imagine what the exam was last week. Try to remember how great everything went. Feel a sense of relief, how joyful you will be, even if the score is not the highest.
Step 8
Do not drive yourself to the test while preparing for exams - eat on time and get a good sleep. Find time for relaxation, walks in the fresh air. Discuss the exam with your teacher and classmates - the discussed problem is no longer so difficult. Don't get hung up on scoring - the world won't collapse if you don't get the highest score. Forget the passed exam, as if it never happened. No fluff, no feather for you!
