How to adjust a bad exam mentality

In life, we have to face various tests. And mentality is an important factor that can fully exert the level of candidates in the exam. If you have a good mentality, then you will be able to answer the exam in a relaxed mood, and you will be able to get the results you want. However, many people have a bad mentality when taking exams, especially important exams. So, how do you adjust your bad mentality when taking an exam?

Breathing relaxation training

Sit in your seat, close your eyes slightly, put your feet on the ground, place your hands naturally on your knees, and keep your feet shoulder-width apart. Then perform abdominal breathing 3 to 4 times. When inhaling, inhale slowly through your nose, expanding to the abdomen first, then to the chest. After inhaling enough air, hold your breath for a moment, then exhale slowly through your nose and mouth. Repeating this process several times can achieve a calm mental state and eliminate tension and anxiety.

Muscle relaxation training

During the exam, you should sit in a relaxed posture. If your hands start to tremble or you feel nervous, quickly tighten all your muscles and then immediately relieve the tension. You can also take a deep breath right away and repeat this two or three times. At this time, the muscles of your whole body will relax, and you can avoid the vicious cycle caused by increased physical and psychological tension.

Transfer imagery training

Diversion is also a way to maintain a good mood. For example, applying some cooling oil, listening to music, or engaging in non-strenuous physical activities such as taking a walk or swimming can help balance your mentality, clear your head, and relieve tension.

Autosuggestion training

Be good at utilizing the reinforcing effect of self-suggestion. For example, you can tell yourself "I'm in good spirits today", "I'm confident I'll get good grades in the exam", etc. The self-suggestion should be short, specific and affirmative, and should be said to yourself silently or in a low voice (so that others cannot hear it and do not affect others' answering). In this way, it can be fed back to the corresponding areas of the cerebral cortex through channels such as hearing, speech, and motor sensation, forming a multi-channel enhanced excitement center that can effectively suppress stage fright.

Chat with classmates

When you are facing an exam, if you feel relaxed before the exam, it proves that your mentality is good at this time, then you can continue to read materials or textbooks for a while, but if you are very nervous at this time, you need to adjust. At this time, you should not read anymore but find someone you usually get along well with to chat with. If there is no such person nearby, then chat with the person behind your seat in the examination room. The more enjoyable the chat, the better. This way, your mentality will become relaxed unknowingly. You will also perform better in exams.

Imagine all the worst possible outcomes

Why do we get nervous before an exam? Because we are afraid of not doing well. At this time, you think, what if you get a zero in this exam or you fill in the wrong exam number in this exam. Think again about the impact on you, and you will find that it is nothing! Maybe it is just a low ranking or something else. As long as you list similar very bad situations in your mind, I believe that your nervous mentality will be greatly relieved!