Psychology and Psychiatry

How to calm down before the exam

Calm down and stop nervous before the exam is the main key to successful delivery, because it helps only light excitement, mobilizing force. Nerves bordering on panic can only interfere, even to those who know perfectly all the tickets. The exam situation itself is stressful and forces the body to work at elevated speeds. Physiological reactions to stress include biological functions at the maximum, and the work of the brain is reduced to the guidance of simple instinctive reactions. This mechanism has helped thousands of years to survive, but it turns out to be completely useless in situations of the modern world, where the main stress factors are still of a psychological nature.

Anxiety associated with the situation of assessment is inherent in almost all people. For some, this is due to the personal subjective perception of their personality, others make long-term plans for the future, the image of which collapses completely from the failure to implement the first examination step.

But there are those who are nervous for no particular reason, knowing all the material, not having assessment complexes and other things - here, the stereotypes of society often come in that it is customary to be nervous before the exam. In some countries, they very successfully cope with this by simply changing attitudes, and a person goes not to where his negative sides, gaps in knowledge will look, but to where people are waiting for him to be accepted as members of some community, to provide opportunities for development.

In order to calm down before an exam at school or at a university, it is necessary to reduce the significance of this event so that the body ceases to perceive it as a biological hazard. This can be facilitated by a rationalization technique in which various variants of a situation of failure can be scrolled (after all, this is the terrible exam). As a result, you can notice options such as retake, the possibility of entering another place or pass the same subject to a more loyal teacher.

In addition, there will be many ways out of the current situation from which its criticality and significance are significantly reduced. Write down on the sheet that the most terrible thing will happen, even if you do not pass the exam - you will be able to notice that life will continue further and, coming home your day, will be the same as before. Rarely does a failed evaluation radically change the life and fate of a person. Everyone needs to learn to perceive checks as a stage, an opportunity, an adventure, and not a sentence and end of life.

Psychologist tips

Psychologists recommend various ways to calm down before passing the exam. Before starting to explore effective options for calm, I would like to give advice on the need for theoretical training on the topics of the exam itself - a high level of knowledge increases confidence and makes less stress and anxiety.

It is impossible solely due to the iron calm to successfully pass the subject, the emphasis is to do all the same on knowledge.

Writing cheat sheets

Write brief notes and prepare cheat sheets. Perhaps you will be able to use them and write better, perhaps such insurance will simply give you confidence and reliability. Even if the real use of cheat sheets is not foreseen, it’s still worth writing. It helps to remember the information better, to make it more structural and understandable. Usually, high-quality cribs are psychological sedative and memorization method, and not a subject for direct use.

Walking and exercise

A few days before the exam, include in your usual day physical training or walking in the fresh air. Continuous work of cognitive processes in preparation ultimately blur the view, makes the mind scattered, and switching to physical work can reduce the level of stress and switch to a different way. Optimally, in the evening before the surrender, it is good to train physically and not to read anything at all on the subject, then at the right moment the brain can turn on.

Comfortable clothes and shoes

It is necessary to ensure the maximum level of physical comfort before the exam. Find comfortable clothes and shoes - it’s better to have old sneakers that bring good luck than new shoes that rub your feet.

Good sleep and good nutrition

Get enough sleep in advance, and eat well. The feeling of hunger increases anxiety and causes a person to look for problems where there are none. The feeling of satiety gives a feeling of comfort and peace, a feeling of well-being. Immediately before the exam itself, you can eat a little sweet (let it be better chocolate) - glucose improves brain function, chocolate improves mood. Thanks to these influences, you will be better able to navigate the situation, increase efficiency and attention, and also reduce the level of negative experiences.

Listening to classical music

Improves brain function and stabilizes the nervous system listening to classical music. Therefore, instead of the usual tracks on the way to the exam is recommended to listen to something from the classics. In addition to listening on the road, it is recommended to listen to music in a preparatory audience or corridor instead of participating in useless discussions.

Do not panic

Often, students wind up each other, and in a fairly balanced group, when a nervous person appears, a panic chain reaction may begin.

The desire to calm down using sedatives is understandable and natural, however, they have a general inhibitory effect. That is, the level of experience, of course, will decrease, hands will no longer tremble, but at the same time a feeling of drowsiness, loss of concentration may appear. Soothing ones often have an effect on the speed of thought processes and reactions, respectively, you may not have time in due time or lose the thread of conversation with the teacher. Alcohol-based depressants can generally cause an unpredictable reaction in a hyper-excited organism.

Breathing exercises

A simple way to control your emotional state is to relax your breath, stabilizing hormonal balance. Those who previously engaged in meditation or yoga can take breathing techniques from these systems. Those who are not familiar with such concepts, and those who have forgotten because of their experiences, are offered a rather simple system to breathe. Breathing should be slow and deep, the number of breaths should be performed at least thirty times, with strong agitation it can be more until the moment of tranquility. It may not be possible immediately to adjust your breathing, then you can simply make sure that the exhalation is twice as long as the inhalation. Gradually, if you focus on proper breathing, it stabilizes, thanks to the natural regulatory mechanisms. As a result, this rather simple practice stabilizes the heartbeat, reduces the pulse rate and contributes to a decrease in body temperature, which rises during stress reactions.

If you feel that breathing does not help, and tension spreads through your body, a tremor appears in your hands and the need to constantly go from side to side, physical exercise is well suited. You can squat or push ups to the feeling of severe fatigue - the tension that has accumulated comes from physical exertion.

Sequence of actions

Directly in the audience, try to act consistently, despite the fact that time is limited, it is enough for unhurried work. Take a ticket, carefully read all the tasks - this will help to allocate time for quick, easy tasks and requiring more participation. Read the questions to the end, it often happens that it is the end of the sentence that can completely change your answer. Leave the questions, the answer to which you can not give immediately, so you rationalize the use of time, besides you will not worry that you know nothing.

Making a first impression

Focus on the first impression, often there is no need to think through the whole answer perfectly, especially for oral exams. If a person has established himself for the first time minutes, then there are even cases that the matter may not get to the last issue of the ticket. In order not to be afraid of the examiner, take a closer look at him more closely, find cute and familiar features. Perhaps he reminds someone of your loved ones or film characters and books, the more associations there are, the better. The point is not to fall in love with a person; simply, the more associations we have with someone, the freer we feel alongside, considering a person long known. Thus, you will create a sense of calm and support from the evaluating person, which will give you confidence and precisely remove unnecessary anxiety.