How to relieve exam tension?

There are many opportunities to take exams in life, and I believe everyone will feel nervous to some extent, but some people will be overly nervous, extremely depressed, and unable to perform better. Experts say that you must plan your review progress, make a study plan, have a regular schedule, get enough rest, correctly understand pre-test anxiety, and learn positive psychological cues.

First, plan your review progress and make a study plan.

Candidates should make an overall plan for their learning tasks and progress, allocate time reasonably, control their review progress, and develop a preparation plan that suits their own scope and characteristics according to the civil service examination. They should be down-to-earth and move forward step by step, which can also enhance their self-confidence. Generally speaking, the content of the test has become clear before the test, so candidates should review more specifically and be clear about their review goals and progress.

Secondly, maintain a regular schedule and get adequate rest.

There are many things to learn for the civil service examination, and candidates need to devote a lot of time and energy for a long time. It is necessary to form regular work and rest habits, and proper rest is especially important. When you feel tired of reviewing, you can chat with your friends and exchange experiences with each other. You can also calm your mind by deep breathing, aerobic exercise, listening to music, etc. This not only enables candidates to maintain a good mood, but also improves their learning efficiency. In the final sprint stage, you should pay more attention to maintaining a normal schedule and necessary rest. Don't pull all-nighters before the exam. Otherwise, you may easily experience dizziness, tinnitus, memory loss, mood swings, etc. due to severe lack of sleep. Therefore, in order to maintain a high learning efficiency and normal performance in the exam, you must ensure a regular schedule and proper rest.

Again, correctly understand pre-exam anxiety.

Many candidates also try to adjust their mentality, but still cannot completely eliminate tension and anxiety. What should they do?

This requires a correct understanding of pre-exam anxiety. In fact, pre-exam anxiety is not terrible. Appropriate anxiety can help improve learning efficiency, so candidates should face their anxiety. The Yerkes-Dodson law in psychology points out that the relationship between anxiety level and problem-solving efficiency is an "inverted U-shaped curve", that is, the efficiency is very low when the anxiety level is too high or too low, while the efficiency is highest when the anxiety level is moderate. Therefore, moderate tension can improve review effectiveness and promote on-the-spot performance, but we should also prevent moderate tension from evolving into excessive tension.

Finally, learn positive psychological cues.

During the tense preparation process, candidates should learn to control their emotions, try not to think about negative things, forget about the exam time, competitive pressure, etc., and put themselves in a relatively relaxed state of mind through positive psychological cues. Worrying about the results before the exam is not only unhelpful but also counterproductive, so it is wise to maintain an optimistic attitude and focus back on studying. Consciously cultivate the ability to calmly analyze and solve problems, and conduct practical exercises in a planned manner, which are highly targeted and practical. Before the exam, establish the concept of "believe in yourself, I can do it". This positive self-psychological suggestion can make people confident, optimistic, and brave, effectively facing various difficulties and crises, and will play a positive role in maintaining a good test state.