1, cognitive regulation.
First of all, resolutely put an end to using negative language such as "finished" and "I am terrible" to imply myself; Secondly, eliminate the wrong information in your brain, don't be intimidated by one or two exam failures or one or two exam mistakes, and don't lose confidence because you think you can't do it; Thirdly, appropriately reduce the pressure of the surrounding environment, actively argue with yourself against various concerns, and use this rational emotional therapy to correct cognitive bias and make it reach a normal psychological state.
2. Relax training.
Relaxation training is aimed at the physical tension caused by anxiety, and achieves the purpose of relaxing the spirit by relaxing the muscles of the whole body. The basic point of relaxation training is to tighten and then relax the muscles of all parts of the body in turn, experience the feeling of relaxation, keep practicing every day, and finally relax at any time. In this way, when you feel nervous in the exam, you can immediately relax and practice to achieve complete relaxation.
3, diet therapy.
Diet regulation is one of the important means to reduce stress, such as avoiding drinking caffeinated drinks, because caffeine can stimulate the central nervous system; Nicotine in cigarettes is also irritating; Alcoholic drinks may make people relax at a certain moment, but then they will have a rebound stimulating effect.
Avoid eating ginseng, which contains irritants. Stress will lead to the lack of VC, VE, B vitamins and magnesium in the body. It is beneficial to supplement these vitamins and minerals appropriately. Drink plenty of water moderately; Avoid eating foods with high sugar content, such as juice and dried fruits.
4. Aromatherapy.
The application of aromatherapy in examinations has a long history. In ancient Greece, students wore rosettes woven by rosemary in the examination room to enhance their memory and improve their reaction ability. At present, aromatherapy has become a new trend to ease the tension in exams. In the field of essential oils, rosemary is considered to have the function of enhancing memory, while lavender has the function of calming and hypnotizing, but some essential oils may cause excessive soothing and affect the performance in the examination room.
An ideal coping plan for exam nervousness should be to make candidates reach a state of "physical and mental harmony" and full of energy, and keep awake enough while relaxing and happy, thus helping to improve the performance of the examination room.
5. Music therapy.
Music is a sound wave vibration with a certain frequency, which carries different physical energy stars. The effect of music on human body should include both psychological and physical aspects. Candidates should listen to some melodious music, which can transfer and resolve psychological anxiety and produce a pleasant feeling. Music can also further regulate human function through neuroendocrine system. For example, promoting blood circulation, promoting gastrointestinal peristalsis and saliva secretion, strengthening metabolism and other functions, thus making people energetic.