Ways to relieve tension

Nervousness is a very common emotion. Many people will become nervous when encountering certain things or certain people, and they don’t know what to say or do, especially those who need to socialize. If they appear nervous in front of their boss or clients, they will appear to have no confidence. Their nervousness may cause others to misunderstand them, or they may lose a good opportunity that originally belonged to them, which will make people more frustrated and nervous.

There are also many friends who are not nervous in their daily life and work, but only get nervous when it comes to exams. This situation is more common in students. They usually have good academic performance, and their teachers and parents are very satisfied. Only during exams do their minds go blank and they become confused. Afterwards they think they can do many of the questions. So how do you deal with these nervous emotions? Here are some ways to relieve tension.

Usually nervous

1 When you are nervous, you can adjust the frequency of deep exhalation in your lungs, slow down your breathing, and let yourself relax and release through breathing. Repeat 5 times.

2 You can drink some hot water or warm tea to relax your stomach and heart, which can relieve a lot of emotions.

3. Clench your fists, or raise them up and do some cheering movements, which can also have a certain effect.

4 Listen to some soft music to make you feel better and distract your mind.

5 You can watch some humorous feature films, read some joke books, or listen to some funny crosstalk shows to make your mood instantly become happy and cheerful.

Exam stress

1. Deep breathing method: Before the exam, find a relatively quiet place, stand, close your eyes slightly, relax your whole body, take a deep breath, and silently repeat "1-2-3". Inhale deeply and fully, and exhale slowly and evenly. Relax your whole body. Another method is to tense all the controllable muscles in your body from head to toe, and then slowly exhale until your whole body relaxes. This can slow down blood circulation, calm the mind, and create a feeling of relaxation throughout the body.

2. Make a weird face method: Find a slightly remote place and make a weird face, twist your mouth and lips, lift your nose and squint your eyes, and relax your facial muscles. If you could look in the small mirror and see your own strange expression, you would surely burst out laughing, and all your worries would disappear.

3. The method of spiritual victory: Think to yourself, I will definitely succeed, I will definitely perform exceptionally well, and get good grades. I didn’t do well in the exam, and neither did others. On the contrary, it will reduce stress and keep you calm.

4. On-the-spot activity method: Since normal nervousness will also generate a large amount of heat energy in the body, you can do some light exercise before the exam to dissipate the heat. You can walk, jog, swing, and kick your legs. You can clench your hands and then release them, allowing your muscles to tighten and then relax. You can twist a part of your body forcefully during the test. In this way, the tension will gradually disappear.

5. Method of resting your mind with eyes closed: close your eyes, press your tongue against the upper palate, inhale through your nose, and calm your expression. One can imagine a person walking in a quiet forest, feeling peaceful and contented.

6. Staring method: Identify a bright object at a distance, concentrate and carefully analyze and ponder its color and distance.

7. Comic entertainment method: You can read some exaggerated and funny comics to make you feel cheerful and excited, regain your sense of superiority and restore your self-confidence.

8. Self-suggestion method: "I have made full preparations and will not fail the exam", "Being nervous is the behavior of cowards".

9 Analogy: "I am nervous when taking exams. Everyone is nervous when taking exams." You might as well take it easy.

10. Association method: When you are nervous, think about the successful things you have done, recall the psychological experience when you succeeded, imagine the beautiful and happiest things and scenes, imagine the scenes at that time vividly, find your happiest feeling, and indulge in the imagined scenes. It could be blue sky and white clouds, and you could be floating on the clouds, or you could imagine being on the endless seashore and feeling the waves gently hitting you. This will feel very satisfying and eliminate tension.

11. Systematic desensitization method: In normal exams, some candidates are afraid of difficult questions, the exam atmosphere, or that they will not score as high as others... Candidates list all the situations they are afraid of in the college entrance examination, and then score them starting from the lightest, and rank each item in order to the most feared situation 0, 2, 4, 6, 8... Start from the lightest and imagine the situation at that time, and then relax yourself according to the above method, and relax again, and do this many times until you reach the most feared situation. In this way, the feared things will slowly disappear through relaxation. This kind of relaxation can be done 1-2 times a day.

Have you learned all the ways to relieve tension? Whether you are a student or have already entered society, you cannot avoid feeling nervous. So we should exercise ourselves more in our daily lives and try not to lose confidence in important occasions. Only self-confidence can restrain tension. I hope today’s content can be helpful to you.