Everyone who has at least once passed the exams knows that this is not just a test of knowledge, but a test test. Complex tasks, the expectation of results, and sometimes the strict look of the teacher - all this turns preparation into a real battle with nerves. But the good news is that you can cope with examination stress. And not just cope, but turn it into an additional source of motivation. If you are looking for effective methods of preparation or useful tips, pay attention to 100CT.by - a resource that will help You will organize the educational process and achieve the best results.
Why are we worried about the exams? The exam is just the case when you are faced with uncertainty: “What if they ask for what I did not teach?”, “What if I forget everything right in place?” These thoughts launch the internal “mode of anxiety”, which prevents concentrate.
By the way, a little stress is even useful. It makes us be more attentive and faster to make decisions. But if the tension goes off scale, it turns into a problem: you begin to panic, lose self -confidence, or even fall into a stupor. That is why it is important to learn how to keep emotions under control.
How to reduce anxiety before exams?
The fear of tests can be reduced if you prepare correctly and take care of your condition in advance. No, this is not about abandoning everything and going to watch TV shows (although the rest is also important). It is about to correctly organize the preparation process.
This is what can help:
1. Make a preparation plan
do not try to cover everything at once. Divide the material into parts and distribute it by days. For example, today you teach one topic, tomorrow - another. This approach eliminates chaos and gives a sense of control.
2. Take breaks
to study without stopping - it's like running a marathon without water. The brain will get tired, and you just stop absorbing information. It is better to work according to the scheme "50 minutes of study - 10 minutes of rest." And in breaks you can take a walk, do charging or drink tea.
3. Visualize success
Before the exam, imagine how confidently you answer questions and get an excellent assessment. Such a technique helps to cope with excitement and tune in to a positive outcome.
methods of rapid removal of stress
Sometimes anxiety covers unexpectedly: before entering the audience or right behind the desk. In such situations, quick and effective ways to calm down.
breathing exercises
Deep breath helps to slow down the heartbeat and restore the clarity of the mind. Make 4-5 deep breaths through your nose, hold your breath for a few seconds and slowly exhale through your mouth. Repeat this several times until you feel relief.
Technique “Grounding”
If you feel that panic starts to prevail, try to switch attention to the surrounding environment. Look at five items around, touch something with your hand, listen to the sounds. This method helps to regain a sense of reality and relieve stress.
Nutrition and sleep: Do not ignore the basics
Many students make the same mistake: they forget to eat and sleep normally before the exam. Meanwhile, this directly affects your productivity. Salufish deprives energy and reduces concentration, and improper nutrition can cause fatigue.
What should be included in the diet:
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nuts and seeds - a source of healthy fats and vitamins.
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dark chocolate - improves mood and stimulates the brain.
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bananas - saturate with energy and help to cope with nervousness.
Do not forget to drink water. Dehydration worsens the memory and reduces performance.
Preparation for the exam: step by step
If you do not know where to start, here is an approximate algorithm of actions that will help everything to be in time:
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Assemble the materials. Make sure that you have all the necessary textbooks, records and tests.
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create a graph. Determine how much time you have, and distribute the topics evenly.
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consolidate the knowledge. Write cheat sheets (just not for use in the exam!), Retell the material to friends or write down voice notes.
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rest. Remember that the brain remembers information better if you alternate the study with pauses.
After the exam: how to recover?
, regardless of the result, it is important to allow yourself to relax . Do something pleasant: go for a walk, watch your favorite movie or pamper yourself with a delicious dinner. Remember that the exams are temporary, and your health is for life.
The result: Stress is not an enemy, if it is controlled by
Examination stress. The main thing is to learn to cope with him. Correct planning
