Psychologists show how to overcome anxiety and nervousness when entering the exam room

Assoc. Prof. Dr. Tran Thanh Nam said that this time he received a lot of questions from candidates such as “the closer I get to the exam date, the more nervous I get, the feeling that I don’t want to eat anymore, the feeling of dizziness, nausea. What do you need to do to manage stress, pressure and anxiety in general?”

Psychologists show how to overcome anxiety and nervousness when entering the exam room - Photo 1.

According to Associate Professor Tran Thanh Nam, signs of stress include abnormalities in physical, mental and social relationships. Specifically, feeling low on energy and exhausted, suddenly craving or not eating, headaches, crying, insomnia or oversleeping. In addition, looking to alcohol, drugs, or other unpleasant manifestations are also signs of stress. Stress is also accompanied by feelings of insecurity, anger, or fear.

For the candidates, Associate Professor Tran Thanh Nam said that they need to find a way out of the feeling of crisis in the last days.

Take a break, relax, give yourself some time to enjoy the things you love like listening to music, or cuddling your pet.

Psychologists show how to overcome anxiety and nervousness when entering the exam room - Photo 2.

Source: Assoc. Prof. Tran Thanh Nam

Getting enough sleep in the last days is very important because lack of sleep makes children more stressed, inhibits the brain, inhibits the ability to recall knowledge.

Learn to relax. Massage and relaxing breathing exercises are very helpful for managing stress. Such relaxations help to remove the worries from your mind.

The last few days before the exam don’t make yourself feel “head and neck”. Try to do something for others. This will make you feel relaxed and not have to constantly think about your worries and worries.

Last but not least, if stress and anxiety are an inevitable part of life, use stress in a positive way.

How to deal with anxiety and nervousness before exam day; Before entering the exam room, the students need to prepare anything that is also the concern of the student to Assoc. Tran Thanh Nam.

He shared that up to this point, no matter what, you should look towards the exam and the exams with confidence. Imagine how you have reviewed and solved all kinds of problems in the past time; What did you do well, what did you promote and what did you learn from your own mistakes?

Take some time to reflect a little on what can help you to be more successful in your work, such as reading and observing carefully, taking notes immediately of ideas that come to mind, telling yourself what posture is comfortable. The most comfortable place to sit for the exam, what do I want to do before I start solving the exam. Determine in advance the success principles to be implemented in the exam room

Plan to sleep well the night before the test, do not wake up hungry to enter the exam room, but avoid eating foods with a lot of sugar or fat that will make you feel uncomfortable.

Do not try to cram more knowledge before the test day because the forgetting curve will make you only remember 33% of what you have crammed after only 1 day. However, for peace of mind you can make a list of the things you find important and necessary in advance on paper and skim through them a bit in the morning.

You should arrive at the test site a little earlier but find a quiet place to relax. Do not discuss with other students, especially those who are worried, who have incorrect attitudes or beliefs about the exam… because it will distract their preparation.

How to do the best in the exam room?

To do this, according to Associate Professor Tran Thanh Nam as soon as you enter the exam room, try to focus comfortably. Children can close their eyes and relax. Try several positions and choose the one that is most comfortable for the test. If the seat is too brightly lit or underexposed, you can ask the supervisor to help you solve it.

Psychologists show how to overcome anxiety and nervousness when entering the exam room - Photo 3.

Source: Assoc. Prof. Tran Thanh Nam

When you receive the test, give yourself a little bit of time to carefully read the requirements of the test, plan a reasonable time to do the test. Write reminders not to stay too long on an unanswered question. If you’re writing and suddenly find yourself “can’t remember anything”, just write something else on scratch paper. Continuing to write will help you associate and recall what you suddenly forgot more quickly.

Take advantage of the times when you have to stop to think to change your position to be more comfortable, help increase blood circulation, increase oxygen to the brain to help us stay awake. Feeling good about the body also makes it easier for them to recall what they have learned.

When you see people start submitting papers, tell yourself to stay calm – don’t panic. Submitting papers a little earlier won’t do any good.

However, assoc. In such a situation, the best way is to say to yourself positively, “Relax, I’m still in control.”

Take a deep breath, exhale slowly, then think about what the next step is (continue solving this problem or find another question to start with).

“Remember your previous successes in solving difficult questions. Stick with the principles of success outlined. Tell yourself that this no matter how small, is helping you pave the way for great success. bricks towards success”, reminded Assoc

At the same time, they should motivate themselves with positive thoughts that “no matter what the outcome, as long as I tried my best”…

At the same time, Associate Professor Tran Thanh Nam reminded candidates when taking the test to read the question carefully.

If you have time, quickly skim through the entire test to get an overview. Identify the important parts, outline the main ideas briefly.

Please answer the questions in the most scientific way.

The easy questions are first to build a sense of confidence, to instantly score points, and to orient yourself on vocabulary, concepts, and prior knowledge (this can help children find make connections to more difficult questions)

Then come the difficult questions or the ones with the most points. With an objective multiple choice test, first rule out answers that you know are wrong, or are definitely wrong, don’t fit, or are two very similar and neither of them can be correct. Okay

With qualitative questions – essay outline the main ideas, and arrange those ideas in the most appropriate order.

Review the test to make sure that you have answered all the questions in the test, have not made a mistake in marking the test, or made a few simple mistakes.

Finally, re-read the article to be able to detect spelling, grammar, and punctuation errors to correct.

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