How to calm down before the exam: advice of psychologists

In a person's life there are always situations when you have to take the appropriate exams. Most often this happens at a young age. But later each of us must prove his professional, intellectual and social viability. Therefore, almost all people throughout life accompanies the state of exam stress. And if you do not take your emotions and fears under control during this period, you can severely damage your own health.

Strangely enough, no one specifically teaches the ability to take exams - neither psychotherapists nor psychologists. At the same time, possession of psychotechnical skills would be very useful. They allow not only to effectively prepare for the surrender of various disciplines, but also to behave properly, as well as own their emotions. In this article we will tell you how to calm down before the exam, and give some useful recommendations on this topic. So, let's get started.

Tips for preparing for the exams. Equip a place to practice

Remove unnecessary things and conveniently arrange the necessary manuals, textbooks, pencils, notebooks, etc. According to psychologists, it will not be superfluous to introduce into the environment purple and yellow colors, as they contribute to increasing intellectual activity. Do not do for this cosmetic repair and paste the wallpaper. It is enough to hang simple pictures in appropriate colors. You can even draw them yourself.

Make a plan

People who know how to calm down before the exam at the traffic police, are well aware of its importance. It is necessary to estimate the total volume of material and evenly distribute its study for several days. Very specific is the specifics. For example, there should not be a record in the plan "I'll work out a little." Prescribe all sections of the subject that you will study today.

The most difficult material is mastered with a "fresh" head

The same applies to a section that you know worse than others. But there is also the opposite situation, when there is no desire to engage in anything, and nothing goes into the head. Then it is useful to start by studying a more interesting material. This will help overcome laziness and get involved in the work.

Take a break

Psychologists advise: alternate work and rest. This advice is often neglected by those who do not know the answer to the question: "How to calm down before the exam, but do not lose the reaction?" Regular rest is important for maintaining concentration. For example, for every 50 minutes of study, do 10 minutes break. During a pause, you can do exercises, water the flowers, play with your pet, etc.

Control the learning process

At the end of the day, check the degree of mastery of the material passed. Write out all the questions that worked for the day.

Do not bite!

Do not try to learn all the material by heart. The main task is not to memorize, but to understand. So try to concentrate on your key thoughts.

Do not panic

It happens that at the time of preparation a person has an idea about the impossibility to learn all the material, and he does not know how to calm down before the exam. Most often, this can happen if there is no specific plan, about which we wrote above. It's time to compose it. Also experts advise to use the following method: choose from the whole material the easiest, interesting topics and study them first. And questions that look like Chinese letters, leave for later. Even if you do not manage to master the whole theory, a certain part of it you will know at a very high level.

Get rid of negative thoughts

If you are asking the question: "How to calm down before the exam in the traffic police?", We advise the following: just do not think about the possibility of failure. In your thoughts, draw a picture of successful surrender, an easy winning answer. Thoughts about a possible failure are destructive. They greatly reduce motivation and prevent them from doing. In order to avoid them, completely focus on the assigned training tasks.

On the eve of the exam. Highlight the day to repeat

For example, if you do not know how to calm down before the music exam, then the day before "X-hour", repeat the work or song you read from morning to evening. Do it in front of the mirror, as if you are speaking to a real teacher. Break all the stuff into pieces and work with each one in order. Concentrate on those places that cause difficulty.

Use your posts

At the exam, nobody forbids you to use the records you made during the preparation for the answer. At the same time, watch your voice, facial expressions, gestures and posture. Your appearance and your speech should express confidence in your own knowledge. It is known that gesture, posture, voice not only "give out" the current state of a person, but also are able to influence him on the basis of feedback. That is, having started to speak with a confident, calm voice, you will really feel more confident and calm.

Mentally experience the situation

At the end of the school year, many school children wonder: "How to calm down before the exam USE?" You can try the way "experiencing the situation." A few days before the "hour X", imagine passing the exam in all colors and with the corresponding experiences, phobias and "terrible thoughts": you enter the classroom, take the ticket, prepare, leave an answer, etc. To begin with, imagine how You dry out in the throat or tremble hands, but in the head there is not a single thought. Now do the opposite. How would you like to pass the exam? We think something like this: you take a ticket, prepare carefully and confidently and calmly answer before the examination board without feeling any fear. Imagine all this as precisely as possible, in every detail. Having done this several times, you will see the effectiveness of this method.

Bring the situation to the point of absurdity

If you are very afraid and do not know how to calm down before the exam, psychologists recommend using the "getting to the point of absurdity". Scare yourself as much as possible. Imagine the most unthinkable terrible details and nightmarish consequences. If you are preparing together or in a group, then frighten each other. It has long been known that the intensification of fear causes a paradoxical reaction: instead of falling into depression, a person begins to understand the exaggeration of his own experiences. Even the most severe consequences do not look as bad as he thought before.

Avoid the panic-strikers

People of this type certainly do not know how to calm down before the exam (driving or other disciplines is not important). So, as much as possible, put aside the time of meeting with these unbalanced subjects so as not to get panic from them. Ideal - do not contact them at all. For this it is better to come as late as possible. And take an example from people who came to the exam with a positive mood.

Forget about the drugs

Recently, the number of people taking nootropic drugs to increase brain activity has increased significantly. If you do this, then do not forget about the reverse side. Prolonged or incorrect use of nootropics causes hyperstimulation of the brain, which manifests itself in the form of headache, irritability, insomnia and increased excitability. A similar effect is possessed by sedatives. On the one hand, they calm the nervous system, and on the other - greatly inhibit the work of the brain, reducing the ability to focus and mindfulness in general.

Conclusion

Now you know how to calm down before the exam and not worry about it. Everyone heard the phrase: "To be perfectly prepared, only one night is missing." In fact, it's a myth. You are already so tired, so do not overwork yourself, sitting all night at the books. On the contrary, better walk in the evening in the fresh air and go to bed early. This will allow you to sleep and get up in the morning, cheerful, rested and even with some feeling of healthy aggressiveness. After all, the exam is a kind of struggle of charms, in which you must be able to stand up for yourself.