Have test anxiety before the exam? So do you want to know the reason of exam anxiety? I brought you the reasons and countermeasures of exam anxiety, hoping to help you.
(A) the reasons for the formation of test anxiety:
(1) Students' cognitive evaluation ability
Among many influencing factors, cognitive evaluation is the primary factor. When the test situation acts on the individual student, only when we compare and evaluate the stimulating situation and feel that it poses an inappropriate threat to him can we cause test anxiety. The individual's evaluation of the exam includes three aspects: the prediction of the nature of the exam, the interest in the exam and the evaluation of his own coping ability, which directly affect his anxiety level. If a person associates an exam with his lifelong future, his anxiety level is bound to be high; If a person feels uncertain about the examination process, the evaluation of personal ability is lower than the evaluation of the difficulty of the examination, which will also increase anxiety.
(2) Students' knowledge preparation
Whether the students' mastery of the knowledge they have learned is firm or not, to a certain extent, affects the anxiety level of individual exams. If students have rich knowledge reserves and master the basic knowledge and skills of the subjects to be tested, they will take the test with confidence and their anxiety level will be reduced accordingly; On the other hand, if you are weak in study and foundation, not sure about relevant knowledge, not deeply understanding formulas and concepts, and not confident and sure about the success of the exam, you will easily have a higher level of exam anxiety. Experience shows that students' failure to learn their lessons well or inadequate review is the direct cause of exam anxiety. Especially when you can't solve problems in the examination room because of lack of knowledge, you will inevitably feel nervous and at a loss, and the degree of anxiety is not difficult to imagine.
(3) Individual differences of students
There are differences in individual genetic qualities. Under the influence of parents' genes, everyone has different nerve types in terms of strength, balance and flexibility, so the intensity of response and the depth of emotional experience in the face of stimulation are also different. Secondly, physical fitness and health status also have a certain impact on the examination level. People with good innate quality, acquired exercise and good health often show vigor, energy and emotional stability, can treat exams correctly and produce positive reactions, and their test anxiety level is low; People with weak body, poor quality and poor health are often in a bad mood, upset and depressed, which is easy to cause anxiety and anxiety in the face of exams.
(B) psychological adjustment methods of test anxiety
Test anxiety has both positive and negative effects. Moderate anxiety can form a kind of motivation to study hard and concentrate on the exam before the exam, thus achieving ideal results. However, students who are overly anxious in exams often have nervousness, anxiety, nervousness and emotional impulses, which interfere with exams and lead to their failure. Repeated failures can easily lead people to doubt their abilities, resulting in irritability, depression, and even rigid actions, blocked memory, and dull thinking. Therefore, as a teacher, we should master students' psychology, pay attention to cultivating students' self-adjustment ability in examination psychology at ordinary times, mobilize and grasp the proper measure before the exam, make them form appropriate anxiety, and do a good job in psychological counseling for those who fail the exam. The psychological adjustment of students' test anxiety can start from the following aspects:
(1) adjustment self-knowledge method
Psychologist Alice once said: "People's cognition directly affects their emotions. Wrong or unrealistic cognition will lead to abnormal emotional reactions, which will lead to various physical and psychological diseases. If we correct our cognition, we can improve our emotional response and eliminate anxiety symptoms. " To adjust self-knowledge, we must first re-recognize the importance of exams and treat them correctly. All kinds of exams, big and small, are just favorable opportunities for students to show and test their talents and knowledge. As the saying goes, winning or losing is common in military strategists, and failure is the mother of success.
Secondly, we should correctly understand the difficulty of the exam. As far as academic examinations are concerned, they are basically based on basic knowledge and skills, with few special problems and deviations; Even if you find it difficult, others may find it more difficult. Why put pressure on yourself?
Third, we should have a correct estimate of our ability to take the exam. You can systematically analyze your study, review, weaknesses and loopholes, improvement methods and measures, and understand your strengths and weaknesses. You can also ask teachers, parents and classmates for their opinions, and ask them to help you make further analysis, so as to formulate appropriate examination objectives and practical review plans.
(2) Self-confidence training method
There is a student named Chen хх in my 13 class. He always does well, but he is afraid of exams. Before the exam, he always unconsciously gave himself negative hints, worried that he would not do well in the exam and that other students would be better than himself. If he failed in the exam, there would be no hope for further study. As a result, after each exam, his grades were not very satisfactory and he failed to test his actual level. Because of this, he is more and more afraid of exams. Once depressed, academic performance showed a downward trend. After learning about his situation, I gave him psychological counseling in time. First of all, let him sit at his desk before each exam, calm down, write down all his worries about the exam on a blank piece of paper, and then analyze the unreasonable components in the negative suggestion with him, pointing out that this negative suggestion is unrealistic and unnecessary, and make clear the harm caused to individuals, the attitude he should adopt in the future, and give himself positive self-suggestion. For example, "I'm worried that I won't pass the exam" may be a warning to myself: "This kind of worry will only relax my fighting spirit and disrupt the current normal review work. As long as I prepare carefully before the exam, I can get good grades in this exam. At present, the most important thing is an orderly review. " By challenging every negative self-suggestion, we can help him establish a correct self-image, enhance his confidence in the exam and overcome the worrying elements in the exam anxiety. After repeated training, his exam results not only improved every time. He also gradually overcame the bad psychology of exam anxiety, and later became more confident, more active and more optimistic in class learning activities. Finally, I was admitted to my ideal school.
(3) Relaxation training method
Experimental research shows that anxiety and relaxation do not coexist. You can't relax when you feel anxious; When you feel completely relaxed, you won't be anxious. Therefore, regular relaxation training may eliminate nervousness, overcome exam anxiety, make people have a full rest and recover physically and mentally.
First of all, you should find a goal that makes you feel calm and relaxed as an incentive. Commonly used inducers are: sounds or sentences that can make you relax (such as the sound of waves in the sea, or meditation "relax, relax ……"); Or something special (such as a soft and comfortable bed at home, or a favorite picture); Or a scene that can calm you down (such as a quiet place in the country or a beach on the beach).
Method: Close your eyes and sit or lie down in a comfortable posture. Imagine that your body gradually becomes heavy and relaxed. Inhale slowly through the nose, let the stomach and upper abdomen bulge, minimize the activity of the chest, and focus on your own inhalation process. Breathe out the exhaust gas slowly after inhaling, and pay attention to experience the relaxation when exhaling. Keep practicing until you feel completely relaxed.
Note: ① The practice environment should be quiet.
During the practice, there may be some distractions or strange feelings flooding into your mind, so don't worry, don't indulge in these distractions and strange feelings, and don't pay attention to them. As long as you continue to pay attention to your psychological feelings and breathing, these interferences will naturally disappear.
3. Don't hyperventilate during practice, don't get up or move too fast after practice, and don't practice when you are hungry or full. Because these will make you feel uncomfortable.
(4), the first contact with relaxation exercises, it is not easy to produce relaxation effect, this is a normal phenomenon, because you have not fully mastered it, so practice often, don't have too much expectation for the emergence of relaxation, let nature take its course.
(3) It is suggested that schools should strengthen the treatment and prevention of test anxiety.
1, psychological counseling and psychotherapy should be given to students with moderate and severe exam anxiety to eliminate psychological barriers.
2. Offering "mental health education" or "psychological consultation" courses to improve students' mental health level, prevent exam anxiety and make students study easily, happily, healthily and efficiently.
3. Adjust the expectation level, treat the exam correctly, let it put down the burden and go into battle easily.
4. Actively help students prepare for the exam, help students understand the exam process, and make psychological, intellectual and material preparations.
5. Use various psychotherapy methods to reduce test anxiety. You can teach students relaxation training and other psychotherapy methods, and if necessary, cooperate with some drugs to reduce students' anxiety level.
Symptoms of test anxiety
The main symptoms of exam anxiety are: rapid heartbeat, shortness of breath, headache, chest tightness, nausea, cold sweat, cold hands and feet, abdominal pain, diarrhea and other symptoms. Once there is fear in the exam, self-confidence begins to waver and academic performance will drop seriously. Therefore, it is urgent to reduce students' test anxiety and improve their mental health. However, the degree of test anxiety varies from person to person, so the causes of test anxiety and what kind of people are prone to test anxiety have become an important issue.
This problem includes two aspects, one is micro-aspect, that is, the influence of individual physical and mental factors on the level of test anxiety; On the other hand, it is the macro aspect, that is, the influence of external factors (including family education, school education and social environment) on individual anxiety level.
(1) Genetic aspects. Some candidates are influenced by their parents' genes, which makes some people more sensitive to environmental stimuli and prone to nervous reactions. This kind of people have a high degree of test anxiety.
(2) The maturity is different. At different ages, the degree of individual test anxiety is different, which is due to the influence of physiological maturity level on individual test anxiety. Generally speaking, middle school students are most anxious because their psychology has matured and their choices for the future.
(3) health status. Whether you are healthy or not also affects your test anxiety. Healthy, energetic, emotionally stable, able to face the exam correctly; People in poor health will have psychological anxiety about the upcoming exams, especially the important ones.
The influence of test anxiety on improvisation, first, the inhibition of bad emotions on brain function. Second, due to tremor and exercise anxiety, candidates can't sit still, can't think about it, can't walk, just can't sit still, their hands are shaking, they can't write decent words, and they are sweating, which affects their vision. This kind of serious test anxiety is usually called stage fright.
Anxiety is an unpleasant and painful emotional state, accompanied by physical discomfort. Psychologist Zhang Jing pointed out that anxiety disorder is a group of emotional disorders with anxiety symptoms as the main clinical manifestation, which usually includes three groups of symptoms:
1. Physical symptoms: Patients are often accompanied by symptoms of hyperactivity of autonomic nervous system when they are nervous, such as palpitation, shortness of breath, dry mouth, sweating, trembling, flushing, etc. And sometimes there is a sense of dying, and my heart is very uncomfortable. They feel that they are going to die, and in severe cases they will feel out of control.
2. Emotional symptoms: the patient feels that he is in an inner experience of tension, fear, fear and anxiety. What are you afraid of? Some people may say clearly who they are afraid of, while others may not say clearly what they are afraid of, but they just feel afraid.
3. Neuromotor anxiety. Fidgeting, fidgeting, rubbing hands and stamping feet, pacing up and down, increasing small movements, unable to concentrate, and I don't know why I am so scared.
Harm of test anxiety:
1, which seriously affects people's sleep.
Anxiety patients think about this and that all day, and are in anxiety all day, so they often have nightmares, wake up easily, and often feel tired and sleepy.
2. Emotional anxiety
It is characterized by acute anxiety attacks. Patients suddenly feel flustered, palpitation, throat infarction, dyspnea, breathlessness, dizziness, fatigue, accompanied by tension, fear and sense of dying, or feel that they can't control themselves, they will be insane and even scream for help. Some people are forced to breathe and hyperventilate at the onset, some people return to normal soon after the attack, while others are nervous and worried about recurrence. Repeatedly sent the author in the past few days. Once every few weeks or months. Frequent attacks, several times a day, make patients afraid to get up and move.
3, autonomic nervous dysfunction and physical discomfort
Vegetative nerve dysfunction and physical discomfort coexist, which can involve many internal organs. Examination shows: increased heart rate, hyperhidrosis, muscle tension, active tendon reflex, tremors in both hands, etc. Some patients complain of many symptoms, but can't find the corresponding positive signs.
Acute anxiety disorder is not only harmful to physical and mental health, but also accompanied by anxiety, which will inevitably lead to inattention, decreased energy, confusion, confusion and fidgeting, leading to a significant decline in work efficiency. In severe cases, there will be physical discomfort, such as sweating on hands and feet, chest tightness, and preparation for urination.
4. Serious people may commit suicide.
Anxiety patients often feel tired, feel that everyone is targeting themselves, feel inferior, feel out of place with the world, and often have suicidal thoughts.
Ways to overcome test anxiety:
1. Correctly understand the significance of the exam and correct the motivation of the exam.
It should be recognized that the purpose of the examination is only to check the effectiveness of teaching and learning, which is conducive to examining one's learning attitude and learning ability, adjusting self-cognition and self-improvement.
2. The expectation of test results should be in line with personal reality.
The level of test scores depends on the degree of hard work on weekdays, not on the test itself. If you don't work hard and review enough on weekdays, it is unrealistic to get high marks by luck. Overcoming this fluky psychology can reduce exam anxiety. Lower the goal and level, not 100, just 60 points first. Don't aim too high. Sometimes it's healthy to find a reason to forgive yourself.
Study hard on weekdays, strengthen preparation and take exams with a normal mind.
The best way to overcome exam anxiety is to strengthen the usual efforts, thoroughly understand the teaching materials, overcome the difficulties in learning, be prepared and be full of confidence. Only in this way can we take the exam with a normal mind, win the exam with confidence and overcome the anxiety of the exam.
4. Consciously overcome the phenomenon of "stage fright"
The phenomenon of "stage fright" during the exam may be due to lack of confidence in the exam and panic on the spot; May be the lack of examination experience and skills, unable to cope with temporary problems; May also be due to their own temperament and personality characteristics can not adapt to the tense scene. Therefore, according to one's own psychological reality, one should not only psychologically eliminate obstacles to taking exams, but also improve one's skills in taking exams. If you check what you should bring before the exam; How to look at the questions calmly during the exam; How to think about the steps and strategies of answering questions; How to deal with difficulties; How to adjust one's emotional state and so on. In addition, you can also ask the teacher for psychological counseling before the exam to eliminate exam anxiety.
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