Hello, based on your basic description, we initially judge that your symptoms may be test anxiety.

Test anxiety is a complex and persistent emotional state characterized by worry, tension or anxiety that is common among examinees. There are more parents than children with test anxiety. Before the exam, when candidates realize that the exam has some potential threat to themselves, they will have a psychological experience of anxiety. This is a common and prominent phenomenon among students facing the college entrance examination or the high school entrance examination. They doubt their abilities, are worried, nervous, restless, disappointed, have stereotyped actions, blocked memory, and are in a daze, accompanied by a series of physiological changes, including increased blood pressure, accelerated heart rate, pale complexion, sweating skin, and deepened and accelerated breathing. Increased urination and defecation. If this mental state lasts too long, it will cause restlessness, loss of appetite, and sleep disorders, which will affect physical and mental health. This kind of psychology is a manifestation of candidates' self-discipline and sense of responsibility for the exam.

Treatment methods for test anxiety:

Cognitive regulation

First of all, resolutely avoid using negative language such as "It's over" and "I'm terrible" Hint to yourself; secondly, eliminate the wrong information in the brain, do not be intimidated by one or two exam failures and one or two subject exam mistakes, do not overgeneralize, think that you are not good, and lose confidence; thirdly, appropriately reduce the impact of the surrounding environment When dealing with stress, debate with yourself about various worries, and use this rational emotive therapy to correct cognitive biases.

Behavior modification

There are two methods of behavior modification. One is relaxation training and the other is systematic desensitization training. The principle of relaxation training and systematic desensitization training is the principle of reciprocal inhibition, that is, people's emotions in a relaxed state are in conflict with anxiety. For example, the emergence of a relaxed state will inevitably inhibit the emergence of anxiety and tension.

Dietary therapy

Dietary adjustment is one of the important means of reducing stress. For example, avoid drinking caffeinated drinks, because caffeine can stimulate the central nervous system; the same goes for nicotine in cigarettes. Irritating; alcoholic beverages may induce profound relaxation for a while, but then have a rebound irritating effect; avoid ginseng, which contains stimulants; Acanthopanax helps keep the mind clear and relieves pain pressure. Stress can lead to a lack of VC, VE, B vitamins and magnesium in the body, so it is beneficial to properly supplement these vitamins and minerals; drink more water in moderation; avoid foods with high sugar content, such as juices, dried fruits, etc. A scientific diet plan should be formulated according to the different life attributes of the candidates. Some newly emerged energy and information medicine instruments, such as the Tisconcord quaternary system, can formulate targeted diet plans based on the life attributes of different individuals.

Aromatherapy

The application of aromatherapy in examinations has a long history. In ancient Greece, students wore wreaths of rosemary to exam rooms to enhance memory and improve reactivity. Currently, aromatherapy has become a new trend in relieving exam stress. In the field of essential oils,

Aromatherapy

Rosemary is considered to have the function of enhancing memory, and lavender has a calming and hypnotic effect, but some essential oils may be overly soothing and may affect the examination room. play. An ideal solution for exam stress should enable candidates to achieve "mind-body harmony" physically and mentally. It is a state full of energy, relaxed and pleasurable while maintaining sufficient sobriety, thus helping to improve performance in the examination room. Under "mind-body harmony", the HRV waveform is smooth and orderly. There will be a very high and narrow peak (harmony peak) in the low frequency band (LF), concentrated at 0.1 Hz. Because it is mainly used in fields such as relieving test anxiety and competition tension, improving performance, and promoting "mental and physical harmony", it is also known as "exam perfume."

Music therapy

Music is sound wave vibration of a certain frequency, carrying different physical energies. The effect of music on the human body should include two major aspects: psychological and physical. Candidates should listen to some music with beautiful melody and melodious tunes, which can transfer and resolve psychological anxiety and produce a pleasant feeling. Music can also further regulate human body functions through the neuroendocrine system, such as promoting blood circulation, gastrointestinal motility and saliva secretion, strengthening metabolism, etc., thus making people energetic. The newest crystal bowl therapy is made from high-purity silica sand and is used to relieve exam stress.

When using crystal bowls, you should select bowls with different frequencies based on the life attributes of different individuals, and prepare matching usage methods. It has a good helpful effect on exam stress and decompression.

Self-adjustment and self-suggestion method for test anxiety

The great French writer Alexandre Dumas once said: "Life is a rosary composed of countless worries. Optimistic people always recite it with a smile. "To finish this rosary." Our lives are full of self-suggestion. For example, if you dress up in front of the mirror in the morning, if you see that your face looks good, you will often be in a good mood. This is a kind of self-suggestion. If you are a middle school student who is suffering from "test anxiety" before the exam, and you just heard that your classmates' test anxiety disappeared quickly through self-care, you will think, I will also say goodbye to "test anxiety". Be a truly healthy person.

Sleep Elimination Method

Facts have proved that the "test anxiety" of many students before the exam is caused by excessive study fatigue and lack of sleep. In view of this situation, the majority of middle school students who are preparing for the exam generally do not stay up late at night to study hard, and should develop the habit of taking a nap at noon. Because good and adequate sleep can eliminate brain fatigue and exchange for abundant energy and a clear mind. Adequate sleep is a prerequisite for taking exams calmly, and it is also an effective way to overcome test anxiety.

Exercise elimination method

Students focus on mental activities, and appropriate exercise is an effective way to eliminate brain fatigue. The majority of middle school students before the exam can take a walk, play ball, or do gymnastics according to their actual situation. Because exercise can eliminate some tense chemicals, although it makes the muscles tired, it can relax the nerves.

Interest elimination method

When people are engaged in something they are interested in, their whole body and mind will be devoted to it, entering a state of forgetfulness about things and myself, and all worries and worries will be thrown away. Beyond the sky. Therefore, after studying intensely for the exam, the majority of middle school students do something interesting, such as singing, reading newspapers, listening to music, etc., which can eliminate fatigue, resolve worries, and stay away from exam anxiety.

Emotional catharsis method

Emotional catharsis is an important means to relieve stress and maintain psychological balance. As we all know, some test anxiety is caused by the continuous accumulation of bad emotions, such as: the pressure to enter a higher school makes you breathless, unsatisfactory test results, parents' wordy words, etc., etc., may cause mood changes, and over time, you will "Test anxiety" occurs. In response to this situation, the following methods can be used: chatting method, that is, by telling relatives or friends about one's grievances, seeking understanding and sympathy from others, so that one's own heart can be adjusted; crying and laughing method, if the heart is feeling uncomfortable, If you are unable to talk to others, you should find a suitable place to cry or laugh loudly to vent your inner injustice; written release method, you can use diary or letter to release your distress; online method, there are conditions Friends of middle school students who are preparing for the exam and who know how to use the Internet can exchange ideas with netizens through the computer network and relieve their worries.

Game transfer method

That is, by carrying out game activities, middle school students who are in "test anxiety" before the exam can participate in it, enter the role, forget fatigue, divert attention, and release the accumulation in the body energy, adjust the balance of the body, and get rid of inner troubles.

Dietary therapy

Dietary therapy is a method to increase body nutrition. Middle school students who are about to take the exam have high mental workload and high energy consumption, so they need a lot of nutritional supplements. Therefore, we must try to increase the appropriate amount of food containing protein, fat, and carbohydrates, and at the same time supplement the vitamins, amino acids, calcium, iron, zinc and other trace elements needed by the brain.

Music therapy

Music can affect people's emotional behavior and physiological functions. Music of different rhythms can relax people and bring about benign changes in people's physiological and psychological rhythms. For example: holy and noble music can purify people's souls and broaden their realm; slower music can give people a sense of security and comfort; clear, elegant and transparent classical music can enhance people's memory and attention; romance Modern music can arouse people's compassion and sympathy; pop music can make people emotionally involved; fashionable music can release the inner voice.

Methods to relieve test anxiety

1. Self-confidence training is mainly through self-expression of normal emotions and self-confidence by test anxiety patients, which reverses those negative self-awareness, thereby weakening or eliminating A self-training method for test anxiety.

2. Relaxation training Relaxation training is to use certain methods, such as breathing, suggestion, representation and music, to relax the muscles of the human body step by step, so that the brain gradually becomes quiet, thereby regulating the central A training method to increase the excitement level of the nervous system, relieve tension, and enhance the brain's ability to control the entire body. The principle of relaxation training is that there is a two-way transmission between the muscles and the brain. The brain can control the relaxation of the muscles, and the relaxation of the muscles can be fed back to the brain