Anxiety affects sleep. How to overcome exam anxiety and prepare better?

I believe Topic Master is a good choice.

From your description, I can sense that this teaching recruitment exam is of great importance to you. It seems that you have even made some personal sacrifices to ensure your success in this exam.

It is thought that the quality of sleep may have an impact on physical health and mental and physical well-being.

Has the questioner ever experienced the challenge of searching for something and being unable to locate it, despite their best efforts?

On the other hand, at a fortunate moment when there was no immediate need to act, the object was located once more.

I believe that the anxiety you once felt can be cured by a kind of recovery.

You are preparing several plans in the hope that, through self-discipline, you will be able to implement one and achieve a satisfactory result.

It might be said that God plays tricks on people who focus too much on the outcome.

Perseverance is a commendable quality. It entails the capacity to overcome challenges with a constructive mindset. Even if one's aspirations don't materialize, there might be alternative opportunities on the horizon.

I believe that reviewing is a process of learning and improvement that can expand one's horizons, which I think would make the questioner happy.

Could I perhaps encourage you to consider allowing yourself to feel happy for yourself and appreciate your efforts and your strengths?

"My heart's home is where I feel at peace." While the destination is not always within our control, being able to find peace within is something we can all strive for. I hope you have a good night's sleep, wake up naturally, enjoy peaceful nights, and start each day feeling refreshed.

Hello!

From what you've said, it's clear that you've been feeling anxious recently because of your exam preparations. You often lose sleep, which is affecting the quality of your sleep. You really want to improve your current state of anxiety, and I understand your distress.

First, let's take a closer look at the root of anxiety: fear.

Anxiety is about the future—worrying about something that hasn't happened yet. You've also realized that your anxiety comes from the fear of "not having enough time to prepare for the exam, covering too many topics, and facing tough competition."

Fear can come from situations like this.

So, what's really behind your anxiety? It's probably a fear of not getting good grades and facing the consequences of failing the exam.

Is that right?

If we take a closer look at anxiety, we see a process like this: anxiety → fear → fear of failing the exam → if you fail, you'll have to face the imagined possible punishment.

In other words, the punishment that hasn't happened yet is the root of our fear and anxiety. So, the first step we can take is to distinguish between reality and imagination. We need to realize that the consequences we're currently afraid of aren't actually going to happen. They're just a negative tendency to imagine and predict. This will also help to alleviate your anxiety.

It's also important to make sure you're using your energy in the most efficient way possible when preparing for an exam. If you don't have a plan or goal in mind, you'll quickly get discouraged by the sheer amount of information you have to take in, which will knock your confidence down.

You can set short-term and long-term goals and tasks that will help you feel less stressed and more positive. Use your limited energy to focus on exam preparation, rather than worrying about things you can't control.

Finally, I suggest you try mindfulness meditation, running, chatting, and confiding in trusted family and friends to relieve your exam anxiety.

Wishing you the best!

Greetings, esteemed questioner. My name is Peilü.

First, I would like to offer a gesture of comfort and support.

Anxiety associated with test preparation

The following section presents a data-driven interpretation.

The questioner reported feelings of anxiety regarding the impending teacher recruitment examination. Additionally, he noted frequent instances of nocturnal enuresis, or bedwetting, occurring between 2 and 4 a.m. Following a comprehensive medical evaluation, the presence of a physical illness was excluded as a potential cause. Despite the administration of prescribed hypnotic agents, the condition persisted.

A lack of adequate sleep can have a detrimental impact on an individual's mental state, manifesting as dizziness, physical fatigue, weakness, and a lack of concentration. This, in turn, can lead to delays in work and study progress. The experience can be described as a state of physical and mental torment.

The question owner has invested significant effort into attaining a Mandarin proficiency certificate. However, they subsequently recognized the limited timeframe available for preparing for the teacher recruitment examination. The numerous examination centers and intense competition for positions have contributed to feelings of anxiety and worry. The question owner is concerned about their ability to pass the examination successfully and is apprehensive about missing this opportunity. These sentiments are understandable, given the importance of the exam.

It is, in fact, inevitable that emotions such as anxiety and worry will arise during the exam preparation stage, given the tight review schedule and pressure that many candidates will encounter. It is my hope that the questioner will not become overly nervous and add a psychological burden to themselves.

The following section presents an analysis of the underlying causes.

The difficulty of the examination is a significant factor that contributes to the anxiety experienced by many candidates.

As far as I am aware, the teacher recruitment exam is a highly selective process that is not straightforward. In addition to a written examination, there is also an interview. The competition is intense, and even graduates of numerous teacher training colleges cannot guarantee a successful outcome. The candidate, considering the limited time remaining, the large number of examination centres, and assessing the gap between their abilities and the reality, is concerned that they will not pass the examination. Consequently, their self-confidence has been undermined, they are under excessive pressure, and they have developed anxiety.

Excessive expectations of the outcome

In addition to the pressure caused by the difficulty of the examination itself, one's attitude towards the examination may also be a cause of anxiety. It is evident that a great deal of importance is attached to the examination, with the hope of attaining a favourable grade and achieving the desired outcome in a straightforward manner. Consequently, a considerable amount of effort has been invested.

This excessive expectation of results will focus your attention on the potential outcomes of the exam, namely success or failure. The fear of the negative impact of failing an exam will prevent you from preparing for it with peace of mind. The more you fear, the more anxious you become, and with poor sleep quality and inability to concentrate, you enter a vicious cycle.

— Personal advice —

It is important to gain an understanding of anxiety.

From the aforementioned analysis, it can be discerned that the root of anxiety stems from an inherent fear of the unknown. It is, however, important to note that anxiety is not inherently detrimental.

Anxiety levels that are either excessive or insufficiently high are not conducive to effective problem-solving. However, moderate anxiety can facilitate the maintenance of a sense of tension, enhance motivation and drive, and enable the dedication of considerable effort towards the achievement of desired outcomes.

It is advisable to seek out and identify positive experiences.

In the event of experiencing anxiety, it is important to remain calm and reflect on past successes. One may recall a time when they successfully passed the Mandarin proficiency test through their own efforts. By identifying the state of preparation at that time, providing oneself with a positive mental suggestion, and enhancing self-confidence, one can overcome the negative effects of anxiety.

It is advisable to arrange the review schedule in a reasonable manner.

The challenge may not be the exam itself, but rather our perception of its difficulty. This concept is illustrated by the adage, "It takes more than one day to freeze three feet of snow." This suggests that success is not easily attained and requires a gradual approach, sustained effort, and time.

Accordingly, it is advisable to arrange the review schedule in a manner that is commensurate with one's actual circumstances. It is also recommended to shift the focus from the outcome to the process itself, to proceed in a gradual and methodical manner, and to prepare for the next stage.

It is important to learn to release emotions in a scientific manner.

In the event of experiencing stress, it is recommended to engage in physical activity such as jogging or playing a sport. Scientific studies have demonstrated that exercise not only accelerates the body's metabolic rate but also alleviates negative emotions, enhances cognitive function, and improves memory.

Furthermore, physical exercise has been demonstrated to promote restorative sleep and to have a beneficial effect on overall physical health.

In addition to exercise, other methods that may be beneficial include meditation, singing, talking to friends, or recording one's anxiety at the time. These methods have been shown to be effective in alleviating anxiety.

The accumulation of minor actions can result in significant outcomes. Similarly, the aggregation of minor occurrences can lead to substantial developments.

The following section will present a series of recommendations for effective study strategies.

I extend my affection to the world and to you.

An excessive preoccupation with the outcome of the examination can precipitate emotional instability. The current state of anxiety has already manifested as disturbances in sleep patterns and observable changes in mood. The examination-related anxiety has permeated the individual's psyche, exerting a pervasive influence on various domains of their life.

In the absence of any physical ailments, it may be advisable to seek a psychiatric diagnosis. It is possible that the anxiety in question has reached a point where it is no longer within your control. It would appear that you attach a great deal of importance to this teaching recruitment exam, to the extent that it may be perceived as a determining factor in your future.

This mentality may not be conducive to making changes independently. It may prove challenging to continue preparing for the exam efficiently in this situation. Therefore, to achieve optimal results, it is advisable to refrain from investing a significant amount of emotional energy in the outcome of this exam and to avoid placing all of your resources in a single endeavor.

Given the extent of your concern, it is reasonable to conclude that your anxiety has reached an excessive level. It is therefore advisable to focus on maintaining your ability to concentrate on the tasks at hand.

For example, it would be beneficial to ascertain precisely what constitutes one's exam preparation, whether there are already numerous matters of importance, and whether it would be feasible to revisit these topics. In the event that one continues to experience elevated levels of anxiety, it would be advisable to engage with a qualified psychological counselor on the platform to facilitate a comprehensive examination of the underlying causes of one's distress through the objective lens of a third party.

Please clarify.