Psychological countermeasures for test anxiety

Test anxiety, as a kind of negative emotion, seriously affects the actual performance of some students’ academic performance during exams. Although their academic performance is usually very good, Doing poorly on exams due to test anxiety. The following are psychological countermeasures for test anxiety, welcome to read!

1. There are generally six types of test anxiety.

1. Anxiety with inferiority complex as the main complex.

Due to some factors in themselves, their families, or their upbringing, these students have developed character traits of low self-esteem. When faced with a test, one often underestimates one's abilities. However, like other students, they also want to do well in the exam, or even do better. Therefore, there will be a huge contrast between self-evaluation and aspirations. This contrast is the source of anxiety for such students.

2. Anxiety characterized by self-blame.

This kind of anxiety is generally more likely to occur in students who are too strict with themselves. Psychologically speaking, being too strict with yourself is mainly caused by two reasons: First, you want to realize your ideal self-worth too much. The second is to pay too much attention to other people's evaluation of oneself. For example, comments from parents, teachers, and classmates. Such students usually study diligently and hard, but even a small mistake during the exam will cause strong self-blame, causing doubts about their learning ability and worry.

3. Anxiety with arrogance as the main complex.

This kind of anxiety usually appears in students who usually have good academic performance. Because of their usual "high and mighty" attitude, they overestimate their abilities. When setting long-term ideal goals and stage exam goals, they are often higher than their actual abilities. In this way, it makes one feel more difficult, and often fails to achieve the goal. As a result, they will be depressed, jealous of other students, or doubt their own abilities, or think that their fate is bad.

4. Anxiety with rebelliousness as the main complex.

Rebellious psychology is a psychological phenomenon that often occurs among teenagers. Some students even develop a rebellious personality. This type of students like to despise all real-life experiences, laws, and norms as authority. They have their own principles for doing things, and they do not like to follow the teacher's guidance or the experience of their classmates when studying. They may have good grades or they may have bad grades. However, as long as they still have a competitive mentality, they will develop a lonely and anxious mentality.

5. Anxiety characterized by fear of examination situations.

Such students study normally, have healthy character and concept development, and have a correct understanding of their own abilities. All in all, he is a very healthy and sunny child. However, as soon as the exam is approaching and I think about going to the examination room, I can't help but feel uneasy. It's like a mouse smelling a cat's scent. This is a typical manifestation of anxiety in the exam room situation. This kind of anxiety arises because the tension and fear about exams have not been released for a long time, gradually forming an inertial pattern of situational anxiety.

6. Anxiety manifested by laxity.

Most of the loose personality comes from being pampered since childhood. They generally have superior family conditions, have a lazy and indulgent attitude towards life, lack strict requirements and necessary pressure, and have an indifferent attitude towards learning. However, this does not mean that they do not have their own ideal learning goals. Once they feel that they are far away from their ideal goals, they will become anxious. Their anxiety manifests itself as: it is windy and rainy when they are studying, and they are very emotional.

2. Degree of test anxiety:

1. Mild anxiety: In a short period of time before the test, you will feel nervous and scared, but it will not affect the review or the test anxiety. Good health.

2. Moderate anxiety: refers to feeling nervous, scared and worried for a long period of time before the exam, the review efficiency is very low, sleep and diet are affected, and it is necessary to make self-adjustments.

3. Severe anxiety: refers to feeling worried and fearful for a long time before the exam, which will cause various psychological diseases, seriously affect the normal review and examination, and cause great harm to the body and mind. It is necessary to seek psychological counseling. Test Anxiety Level Test: See "Test Anxiety Level Test Scale"

(1) I hope to achieve good results without taking exams. ( )

　(2) Good results in one exam do not seem to increase my confidence in other exams. ( )

　(3) People expect me to get good grades in the exam. ( )

　(4)During the exam, I sometimes have many inexplicable ideas that are not helpful in answering the questions. ( )

　(5) Before and after major exams, I don’t want to eat. ( )

(6) I always feel scared when I see teachers who like to surprise students for exams. ( )

(7) In my opinion, the examination process should not be too formal, as it can easily make people nervous. ( )

　(8) Generally speaking, people with good test scores will definitely gain a better status in society in the future. ( )

　(9)Before or during major exams, I often think that other people are much better than me. ( )

　(10) If I fail in an exam, even if I don’t think about it all the time, I will still worry about other people’s evaluation of me. ( )

(11) Worry about the test results hindered my preparation before the test and interfered with my answering questions during the test. ( )

(12) Facing a major exam that I must take, I will be so nervous that I can’t sleep well. ( )

　(13) During the exam, if the invigilator walks back and forth and looks at me, I will not be able to answer the question. ( )

　(14) If exams were abolished, I think I would actually learn better at my homework. ( )

(15) I will be upset when I know that the quality of the test results will affect my future to a certain extent. ( )

　(16) I know that if I can concentrate, I can surpass most people in the exam. ( )

　(17)If I do not do well in the exam, people will doubt my ability. ( )

　(18)I never seem to be fully prepared for exams. ( )

　(19) Before the exam, my body cannot relax. ( )

　(20) Facing a major exam, my brain seems to be frozen. ( )

　(21)The noise in the examination room bothers me. ( )

　(22)Before the exam, I felt anxious. ( )

　(23)The exam made me doubt whether I could achieve my goal. ( )

(24)Examinations cannot actually reflect a person’s knowledge mastery. ( )

(25) If I get a low score on the exam, I am not willing to tell anyone my exact score. ( )

(26) Before exams, I often feel the need to enrich my knowledge. ( )

　(27)My stomach feels uncomfortable before a major exam. ( )

　(28) Sometimes, when taking an important exam, I seem to collapse when I think of something negative. ( )

　(29)I will feel very anxious or uneasy even before I know the test results. ( )

　(30) I wish I could find a job where I can be hired without taking an exam. ( )

　(31) If I do not do well in this exam, I think it means that I am not as smart as I originally thought. ( )

　(32)My parents will be very disappointed if my score is very low. ( )

　(33) My anxiety about the exam made me not want to prepare, and this thought made me even more anxious.

( )

(34) When taking exams, I often find that my fingers are trembling or my legs are shaking. ( )

(35)After taking the exam, I often feel that I should have done better. ( )

(36) I was nervous during the exam, which hindered my concentration. ( )

(37) The more I struggle with certain test questions, the more confused my mind becomes. ( )

　(38) If I do poorly in the exam, not to mention what others will think of me, I will also lose confidence in myself. ( )

　(39)When taking the exam, the muscles in some parts of my body were very tense. ( )

　(40)Before the exam, I felt lack of confidence and nervousness. ( ).

(41) If my score is low, my friends will be disappointed with me. ( )

(42) Before the exam, one of my problems was that I could not confirm whether I was ready. ( )

　(43)When I have to take a really important test, I often feel panic all over my body. ( )

　(44) I hope that the examiner can notice that some people taking the exam are more nervous than others. I also hope that the examiner can take this into consideration when evaluating the test results. ( )

　(45)I would rather write a paper than take an exam. ( )

(46)Before publishing my test scores, I would like to know how others did. ( )

　(47)Some people I know will be happy if I get a low score, which upsets me. ( )

　(48)I think if I could take the exam alone or without time limit pressure, my results would be much better. ( )

　(49) Examination scores are directly related to my future and destiny. ( )

　(50)During the exam, sometimes I was so nervous that I forgot what I knew. Result analysis: Contents and question numbers of the Test Anxiety Self-Checklist

Category test content question numbers

Worrying about doing badly on the test and ruining other people’s evaluation of oneself 3., 10, 17, 25, 32, 41, 46, 47

Worry about personal self-image being threatened 2, 9, 16, 24, 31, 38, 40

Worry about future prospects 1, 8, 15 , 23, 30, 49

Worry about insufficient preparation for the exam 6, 11, 18, 26, 33, 42

Performance of test anxiety:

Physical reaction 5, 12, 19, 27, 34, 39, 43

Thought resistance 4, 13, 20, 21, 26, 35, 36, 37, 48, 50

Others:

General test anxiety 7, 14, 22, 29, 44, 45

Refer to the above table to classify and analyze the questions you answered, and make a self-analysis table. Then analyze your response to each item in detail and find out the aspects that have the most serious impact on you.

3. Analysis of the causes of test anxiety:

The occurrence of test anxiety is usually the result of the interaction between internal and external factors. External factors come from school, family and society; internal factors are related to individual personality, ambition, early experience, cognitive level and psychological endurance. The specific psychological reasons that lead to "test anxiety" are mainly the following aspects:

1. Expectation level:

People around her have high expectations of her, and she accepts this Expectation, which places high demands on herself, so once she is a little slack, she will be nervous, blame herself, feel guilty and anxious, which will lead to worse learning efficiency, so she will become even more nervous, blame herself, feel guilty and anxious? In this way, she will fall into a vicious cycle .

2. Thinking mode:

She believes that if she does not do well in the exam, her parents and teachers will be disappointed in her, her classmates will look down on her, and she will feel that she is incompetent; and, if she fails in the exam, Failure to get good grades means that you may not be admitted to a key university. This thinking mode links test results too closely with self-evaluation, social evaluation, one's own future, and destiny, which is a very important reason for test anxiety.

3. Childhood trauma:

In the past, because of exams, I was beaten and scolded by my parents and the exam papers were torn up, and then I was unable to explain to the teacher, which was more serious than corporal punishment. psychological trauma. This painful experience settles deep in the heart and is an important factor in the occurrence of test anxiety.

4. Responses to test anxiety:

1. Change the unreasonable perception of the test. Realize that self-understanding and evaluation are the key to test anxiety, and make it clear that exams are only one way to measure the quality of learning. Test scores cannot fully reflect a person's learning ability and knowledge level, let alone determine a person's future and destiny. Taking test scores too seriously; believing that people can use reason and will to control and regulate emotions.

2. Adjust ambition level. Learn to properly estimate your abilities, believe in your ability level, and be realistic and not have too high expectations. Reduce excessive learning goals, maintain appropriate learning pressure, and focus on the learning process rather than the results of the exam.

3. Study and review carefully. If you study hard and diligently in daily life, you will be "highly skilled and bold" and confident when taking exams; review comprehensively before the exam and try to be familiar with the exam question types, time, location, requirements, etc., so that you know what you are doing and are confident.

4. Balance work and rest. Using the brain scientifically, paying attention to methods, paying attention to nutrition, combining work and rest, getting enough sleep, maintaining the normal function of the nervous system, and ensuring abundant energy, a clear mind, and a good physical and mental state are effective ways to prevent test anxiety.

5. Methods of self-adjustment. A person will inevitably encounter storms and setbacks on the way forward. This is completely normal. The key is to learn to "self-adjust" to overcome difficulties and failures, to "learn to swim while swimming" and to move forward against the wind and waves.

Such as self-comfort method: find some examples of failure to success from your own or other people's lives, or some famous quotes and philosophical thoughts to encourage yourself to quickly rise from the adversity of failure and get rid of anxiety. mood. Psychological suggestion method: Remind yourself secretly? The more you worry, the worse it will be. It is better to let nature take its course. As long as you have done your best and have a clear conscience. ?Psychological suggestions can often prompt candidates to quickly eliminate distracting thoughts and change their emotions. Environmental adjustment method: When you feel that you are in a bad mood, low in energy, upset or your brain is confused, you can think about nothing for the time being. Instead, go for activities, take a walk, etc. to divert your attention. Even if you fail in one test, forget about it and try to do well in the next test.

6. Parents should not put pressure on students by emphasizing how important the exam is. During the exam, they should try to minimize the environmental stimulation that causes the candidates to be nervous. In fact, there are very few candidates who are not serious in the exam room. On the contrary, when candidates realize that their parents are anxious about their test scores, their anxiety will be even greater. The attitude parents should adopt towards candidates' results. In particular, we must express to our children that as long as they do their best, their families will accept and love them. ;