How to overcome pre-test anxiety, insomnia, insomnia
The higher examination is getting closer, and almost every candidate is caught in the same cycle: the more he wants to learn to remain silent, the more he is anxious, the more he sleeps, the less he sleeps。
I'm scared, i'm shaking, i'm distracted, i'm losing my memory, i'm closing my eyes and i'm tired and i can't sleep at night. These are not your efforts, but your bodies are sending out distress signals。
Today's article, which is non-comprehensive and non-cooked, is an immediate and effective exercise to help you get out of your anxiety, get back to your state and get on the shore. The full text, 1800 words, is recommended for examination, collection and follow-up with parents。
One, you're not lazy, you're not stupid, you're trapped in an anxiety
Many students attack themselves as soon as they learn not to go in: i'm so useless, others are making progress, i'm sure i can't get in。
It's not psychological, it's physical. Long periods of high pressure, lack of sleep, overloading of the brain automatically push the body into a state of stress: an accelerated heart rate, muscle stress, thinking of carden, emotional sensitivity, which is human instinct, not your strength。
It's not the anxiety itself, it's the way you fight it:
Forced to stay up late, tough, focused and self-defeating, the result will only be worse。
Remember one sentence: steady emotions, then points; sleep well, then talk hard。
The state is right, the efficiency is doubled; the state is wrong, the effort is wasted。
Ii. Insomnia: the more you want to sleep, the more you can't? Three ways. Ten minutes to sleep
Insomnia before advanced examinations, 90 per cent of them are not “not sleepy”, but brain failure。
The more they force themselves to sleep, the more sober they are, the more panic they are, the more afraid they are to influence the next day's examination。
The following three methods, without medication, without meditation, will improve the day's sleep。
Brain “cleaning”: writing down fear is 100 times stronger than holding heart
Take a piece of paper 10 minutes before you go to sleep, and write down all the thoughts about fear, anxiety, unfinished business and fear of being thrown。
Write to yourself: these things have been recorded and will be taken care of tomorrow without thinking about them。
The brain's anxiety comes from an “unfinished fear”, written down = the burden is removed and the brain relaxes immediately。
2. 478 respiratory: treatment of panic, brain disorders, sleep difficulties
Lie still, relax, breathe in rhythm:
- quietly breathe through your nose, four seconds
- hold your breath for seven seconds
- breathe out slowly with your mouth for eight seconds
With three to five consecutive rounds, the heart rate slows rapidly, the body enters a mode of relaxation, and most are trapped within five minutes。
It's effective: the anxiety goes beyond it。
Insomnia `no anxiety': it's okay not to sleep
Many failed to sleep, not because they did not sleep, but because they feared that insomnia would affect performance。
The truth is that it doesn't affect the examination at all, it really affects you, it's the panic of “i'm finished”。
And when you cannot sleep, you rest with your eyes closed, and you tell yourself that rest is enough。
Once you don't make yourself sleep, you'll come to sleep。
Iii. Ignorance: sitting, perceiving, remembering four first aid methods
Are you like that
Three hours in front of the desk, a page of books was not read, a question was not done, the cell phone could not help but pick it up and the brain was blank, and the more the blame went on。
It's not a delay, it's a protective carton after the brain is overloaded。
Using the following four methods, five minutes to resume learning。
1. Five-minute start-up method: overcoming the “sitting difficulties”
Do not set yourself a target of “two hours of schooling”, but only five minutes。
One choice, five words, one page。
Once you start, you'll continue。
Human inertia is “starting”, not “continue”。
Tomato-learning: focus break
Do not push for long studies, change to 25 minutes focus + 5 minutes rest。
There was only one thing to do in 25 minutes, without touching a cell phone, without thinking about it, without drinking water and without going to the toilet。
Rest at any point, walk, stretch and look outside the window without delay。
Focus is not on willpower, but on the rhythm of science。
Reducing mission difficulty: starting with “simplistic”
In case of anxiety, the brain resists troubles, big questions and strange content。
What you have to do is do only the simplest, most familiar and surest。
The words of the backs will be re-backed, the questions that will be made will be re-written, and the text will be filled with words。
Small success builds confidence, which drives out anxiety。
When you get control back, you get into deep learning。
4. Environmental isolation: mobile phones are the largest source of anxiety
In the course of study, the mobile phone must leave sight, preferably in the living room or another room。
The vibrating news, the bullet window, the short video, the circle of friends, each time distracted, increased anxiety。
You don't need to relax on your phone. You need an undisturbed focus。
Four, emotional breakdown, panic, want to cry? State
It's normal that before the exams, the mood was like a roller coaster, a little thing blew up, cried and tried to give up。
I'll teach you three one-minute first aid methods that can be used in classrooms, dormitories and exams。
In situ “three steps”
- five seconds hard
- hard frown for five seconds
- five seconds to shrug. Down
The muscles get nervous and relax, and the anxiety goes with it。
2. A different perspective: you're not alone
Let me tell you the sweet and reassuring truth:
First in class, first in school, all candidates are anxious。
And you panic, and so do others. And you are insomnia, and so are others。
You're no worse than others. You're just being honest with yourself。
Replace the words “i have to take” with the words “i have to do my best”
The “must succeed” is the pressure and the “best endeavour” is the driving force。
The senior exam is important, but it decided not to spend your life。
You've worked hard for three years, even if it's not the perfect result, and you're already great。
V. Parents must see: don't let your concern turn into child pressure
In many cases, the anxiety of the child comes not from learning but from the family atmosphere。
The most important thing for parents is not to urge, not to remind, not to ask for results, but to do these three things:
1. No merit, no volunteering, no future
2. The diet is simple and does not suddenly add up, nor does it involve special treatment
3. Maintain a normal family atmosphere, with jokes and rest
What children need is not an “exhaustible environment”, but peace, ease and acceptance。
You're stable, the kid's steady; you're relaxed, the kid's not scared。
Six: last to all candidates: you're much stronger than you think
The anxiety, insomnia and insomnia before the exams are temporary, not your abilities。
It will not destroy you, it will make you stronger。
You don't need to be perfect. You just have to be
- sleep tight
- learn what to learn
- do what you'll do
- steady, steady
Every one of you who survives the night, takes stress, drys your tears and continues to learn
We've already won ourselves。
The test is just a stop in life, not the end。
You just take it easy and light。
May you:
It's a good sleep, a good learning, a steady mind, and a good performance
It's all in your heart. It's all in your heart
