As a negative emotion, test anxiety has seriously affected the true performance of some students' academic performance in exams. Although they usually do well in school, they do poorly in the exam because of the influence of exam anxiety. The following are psychological measures to deal with exam anxiety, welcome to read!

First,? Test anxiety? There are generally six kinds.

1, anxiety dominated by inferiority complex.

Due to some factors of their own, family or growth experience, such students have formed the personality characteristics of inferiority. When facing an exam, one often underestimates one's ability. However, like other students, they also want to do well in the exam, and even want to do better. So there will be a huge contrast between self-evaluation and desire. This contrast is the source of anxiety for such students.

2. Anxiety characterized by remorse.

This kind of anxiety usually happens to students who are too strict with themselves. Psychologically speaking, being too strict with yourself is mainly caused by two reasons: First, thinking too much can't realize the ideal self-worth. The second is to care too much about others' evaluation of themselves. For example, comments from parents, teachers and classmates. This kind of students usually study hard, and if they make a slight mistake in the exam, they will have a strong sense of self-blame, so that they will doubt their learning ability and be worried.

3. Anxiety with arrogance as the main complex.

This kind of anxiety will generally appear in students who usually have good academic performance. Because at ordinary times? High above? This makes them overestimate their abilities. When formulating long-term ideal goals and stage assessment goals, they are often higher than their actual abilities. In this way, it will make you feel more difficult, and often you can't reach your goal. So you will be depressed, jealous of other students, or doubt your ability, or think that your fate is not good.

4. Anxiety with rebellion as the main complex.

Rebellious psychology is a psychological phenomenon that teenagers often produce. Even some students have developed into a rebellious personality set. This kind of students like to regard all real experiences, laws and norms as authority. They have their own principles, and they don't like to listen to teachers' guidance or classmates' experience when studying. They may get good grades or poor grades. However, as long as they still have the psychology of winning, they will form the psychology of loneliness and anxiety.

5. Anxiety characterized by situational fear in the examination room.

Such students usually study normally, develop healthy personality and ideas, and have a correct understanding of their own abilities. In short, he is a very healthy and sunny child. However, as soon as the exam approaches, I can't help but feel uneasy at the thought of going to the examination room. Like a mouse smelling a cat. This is a typical performance of situational anxiety in the examination room. This kind of anxiety is due to the fact that the tension and fear of exams have not been released for a long time, and gradually formed an inertia pattern of situational anxiety.

6. Anxiety characterized by laxity.

Most of the rambling characters come from being spoiled since childhood. They are generally superior in family conditions, lazy and indulgent in life, lacking strict requirements and necessary pressure, and indifferent to learning. However, this does not mean that they do not have their own ideal learning goals. Once you feel far from your ideal goal, you will feel anxious. Their anxiety is manifested in the wind and rain when they study, and their emotions are very strong.

Second, the degree of test anxiety:

1, mild anxiety: I will feel nervous and scared in a short time before the exam, but it will not affect my review and health.

2, moderate anxiety: refers to a long period of time before the exam, feel nervous, afraid, worried, review efficiency is very low, sleep, diet is affected, need to adjust themselves.

3. Severe anxiety: refers to the anxiety and fear for a long time before the exam, which will lead to various psychological diseases, seriously affect the normal review and examination, and cause great harm to the body and mind. It is necessary to turn to psychological counseling. ? Test anxiety? Degree test: See Test Anxiety Level Test Scale.

(1) I hope I don't get good grades. ( )

(2) It seems that getting good grades in one exam can't increase my confidence in other exams. ( )

People expect me to do well in the exam. ( )

(4) During the exam, sometimes there are many puzzling ideas, which are not helpful for answering questions. ( )

(5) I don't want to eat before and after the professional exam. ( )

(6) I always feel scared to see a teacher who likes to surprise students with exams. ( )

In my opinion, it seems that the examination process should not be too formal, which makes people nervous. ( )

Generally speaking, people who do well in the exam will certainly achieve a better position in society in the future. ( )

(9) Before or during a major exam, I often feel that others are much better than myself. ( )

(10) If I fail in the exam, even if I don't always think about it, I will worry about what others will say about me. ( )

(1 1) I'm worried that the exam results will hinder my preparation before the exam and interfere with my answering questions. ( )

(12) Faced with a major exam to take, I will be too nervous to sleep well. ( )

(13) If the invigilator walks around looking at me during the exam, I can't answer the questions. ( )

If the exam is abolished, I think I will study better. ( )

(15) When I know that the exam results will affect my future to some extent, I will be very upset. ( )

(16) I know that if I can concentrate, I can surpass most people in the exam. ( )

(17) If I don't do well in the exam, people will doubt my ability. ( )

(18) I never seem to be fully prepared for the exam. ( )

(19) Don't relax before the exam. ( )

Facing the major exams, my brain seems to be frozen. ( )

(2 1) The noise in the examination room bothers me. ( )

I have a feeling of anxiety before the exam. ( )

This exam makes me doubt whether I can achieve my goal. ( )

(24) Examinations do not actually reflect a person's understanding of knowledge. ( )

If I get a low score in the exam, I don't want to tell anyone my exact score. ( )

Before an exam, I often feel the need to enrich some knowledge. ( )

Before the major exam, my stomach was very upset. ( )

Sometimes, when I take an important exam, I think of some negative things, and I seem to be about to collapse. ( )

Even before I know the exam results, I feel very anxious or uneasy. ( )

I hope to find a job that I can be hired without taking an exam. ( )

(3 1) If I don't do well in this exam, I want to show that I'm not as smart as I think. ( )

If my score is low, my parents will be disappointed. ( )

(33) I don't want to prepare for the exam because of anxiety, which makes me more anxious. ( )

(34) I often find my fingers shaking or my legs always shaking during the exam. ( )

After the exam, I often feel that I should have done better. ( )

I was nervous during the exam, which prevented me from concentrating. ( )

The harder I work on some questions, the more confused my mind becomes. ( )

If I don't do well in the exam, I will lose confidence myself, not to mention what others will think of me. ( )

When I take the exam, my muscles in some parts of my body are very tense. ( )

Before the exam, I felt lack of confidence and tension. ( )。

(4 1) If my score is low, my friends will be disappointed in me. ( )

Before the exam, one of my problems is that I can't confirm whether I am ready or not. ( )

When I have to take a really important exam, I often feel panic all over. ( )

I hope the examiner can realize that some people who take the exam are more nervous than others, and I also hope that the examiner can take this into account when evaluating the exam results. ( )

I would rather write a paper than take an exam. ( )

Before publishing my exam results, I want to know how others did in the exam. ( )

If I get a low score, some people I know will be happy, which makes me very unhappy. ( )

I think my grades will be much better if I can take the exam alone or without the pressure of time limit. ( )

My exam results are directly related to my future and destiny. ( )

Sometimes I am so nervous during exams that I forget what I know. Results Analysis: The content and serial number of the test anxiety checklist.

Serial number of category test content item

I'm afraid I'll fail the exam. 3. 10, 17, 25, 32, 4 1, 46, 47.

Worried that personal self-image is threatened 2, 9, 16, 24, 3 1, 38, 40.

Worried about the future 1, 8, 15, 23, 30, 49

Worried about the lack of preparation for the exam 6, 1 1, 18, 26, 33, 42.

Performance of test anxiety:

Physical reaction 5 12 19 27 34 39 43

Thinking resistance 4, 13, 20, 2 1, 26, 35, 36, 37, 48, 50.

Others:

General test anxiety 7, 14, 22, 29, 44, 45

Refer to the above table to classify and analyze the questions you answered and make a self-analysis table. Then, I will analyze my reaction to each project in detail and find out the most serious aspects that affect me.

Third,? Test anxiety? Analysis of the causes of formation:

? Test anxiety? It is usually the result of the interaction between internal and external factors. External factors come from school, family and society; Internal factors are related to personal character, ambition, early experience, cognitive level and psychological endurance. What are the specific reasons? Test anxiety? Psychological reasons mainly include the following aspects:

1, expected level:

People around her have high expectations of her, and they accept this expectation, so they are very demanding of themselves. So once they slack off a little, she will be nervous, guilty and anxious, which will lead to poor learning efficiency, so she will be more nervous, guilty and anxious, thus falling into a vicious circle.

2, thinking mode:

I think if I don't do well in the exam, my parents and teachers will be disappointed in her, and my classmates will look down on her and feel incompetent. Moreover, if your grades are not good, it means that you may not be admitted to a key university. This mode of thinking closely links the test results with self-evaluation, social evaluation and one's own future and destiny, which is a very important cause of test anxiety.

3, childhood trauma:

I used to be scolded by my parents because of the exam, and then I couldn't explain it to the teacher, which caused more serious psychological trauma than corporal punishment. This painful experience is deeply rooted in the heart and is an important factor in the occurrence of exam anxiety.

Fourth, measures to deal with test anxiety:

1, change the unreasonable cognition of the exam. It is recognized that self-knowledge and evaluation are the key to test anxiety, and it is only one of the means to measure learning quality. Test scores can't fully reflect a person's learning ability and knowledge level, let alone determine a person's future and destiny. Don't take test scores too seriously. I believe that people can control and adjust their emotions with reason and will.

2. Adjust the level of ambition. Learn to properly estimate your ability, not only believe in your ability level, but also seek truth from facts and don't expect too much. Reduce excessive learning goals, maintain appropriate learning pressure, and attach importance to the learning process rather than the test results.

3. Study hard and review. You usually study hard, will you do it during the exam? Art is high and bold? Full of confidence; Review thoroughly before the exam and try to be familiar with the exam questions, time, place, requirements, etc. , so as to have a clear idea.

4. Work and rest. Using the brain scientifically, paying attention to methods, paying attention to nutrition, combining work and rest, getting enough sleep, maintaining the normal function of the nervous system, and ensuring abundant energy, a clear mind and a good physical and mental state are effective ways to prevent exam anxiety.

5. Self-regulation? The method. It is completely normal that a person will inevitably encounter storms and setbacks on his way forward. The key is learning? Self-regulation? Overcome difficulties and failures. Swimming, learning to swim? March against the wind and waves.

For example, self-consolation method: find some examples of success from failure in your own or others' lives, or some famous sayings and philosophical thoughts to encourage yourself to rise quickly from the adversity of failure and get rid of anxiety. Psychological suggestion: Remind yourself in the dark? The more worried, the worse. Let nature take its course, as long as you have done your best and have a clear conscience. ? Psychological suggestion can often prompt candidates to eliminate distractions and change their mood quickly. Environmental adjustment method: when you feel that you are in a bad mood, depressed, agitated or confused, you can think nothing for the time being, but go to exercise and take a walk. Distract your attention. Even if you don't do well in the first exam, you should forget it and try to get good grades in the next exam.

6. Parents should not emphasize the importance of exams to their students. On the contrary, they should try their best to reduce the environmental stimuli that make candidates nervous during the exam. In fact, there are very few candidates who are not serious in the examination room. On the contrary, candidates realize that their parents are anxious about their test scores, and their anxiety will be even heavier. Parents' attitude towards candidates' grades. In particular, let the children see that as long as they work hard, their families will accept and love him.

;