Exams are coming up soon at the start of school, I am especially anxious. How can I alleviate my stress?

Hello!

Host:

I am Zeng Chen, a heart exploration coach. I have carefully read the post, and I can feel the anxiety you are feeling from the content.

At the same time, I also noticed that the poster has bravely expressed their own problems and actively sought help on the platform, which is a great start! It will undoubtedly help the poster to better understand and recognize themselves, and thus adjust themselves.

Next, I'm thrilled to share my observations and thoughts from the post, which I'm sure will help you look at the situation from a more diverse perspective.

1. In many cases, everyone is probably about the same, which is great!

From the post, it can be observed that the poster is feeling a little nervous because online classes will start soon and there will be an exam. She's still got a few bits of the material to learn, but she's excited to get started!

But in fact, a lot of the time, everyone may not be that different! This is especially true for students at a similar level.

Online classes are not as effective as in-person learning, but there are ways to make them work for you!

The learning atmosphere and teacher-student interaction in education are what make us more productive in learning. But online classes don't have that atmosphere, and even at home many people are used to this relaxed atmosphere.

Maybe more people can't calm their minds and concentrate on their studies. But that's okay! The host may not have to worry so much.

You know what? Learning on your own is not very effective. And neither is it likely to be effective with someone else. There is not much difference.

2. Change your perception and embrace the new!

Anxiety is about worrying about the future. But guess what? We can control the present!

We all know that the future is uncontrollable, and that's a great thing! So why worry about it now?

So, it's pointless! That's why it's better to focus your attention back on the present.

3. Try out some simple exercises to relieve your anxiety!

Sometimes our anxiety comes uncontrollably, but there's no need to worry! At this time, we can actually try some small exercises to relieve anxiety.

For example, we can use breathing to our advantage! When we become aware of our anxious feelings, we can focus our attention back on our breathing, which often becomes erratic when we are anxious.

So, at this time, we can try something really cool. We can slow down our breathing, breathe in slowly, and hold it for five seconds. Then exhale slowly, and while exhaling, try to relax your body.

Guess what! Research has shown that this exercise can often relieve anxiety in about 5 minutes.

4. Face your own failures and conquer them!

It has been observed from the post that the reason the poster is anxious is that he has not done well in a long time, so he is under a lot of pressure. But I can help you! I understand your pressure, and I can help you overcome it.

However, scientific studies have shown that the right amount of pressure can really motivate us! So at this time, we might as well face our failures and our stress head-on.

Ask yourself, "So what if you fail?" You did your best, didn't you?

Failure is just an experience in life, and it's nothing to be afraid of! Thinking about the worst case scenario can also help to relieve our anxiety.

I really hope these will be helpful and inspiring for you! If you have any questions, just click on "Find a Coach," and we can conquer anxiety together!

Hello, sweetheart. I am your heart coach. I will let go, warmly accompany you, and sincerely listen to your emotional story.

I understand your nervousness. The pandemic has changed our lives and caused a lot of inconvenience, such as students going to school and taking exams.

Let's start with a warm hug. I know there are always more than three solutions to everything. Let's take a look.

?1. Understand anxiety.

Everyone experiences anxiety before major life events such as exams, marriage, job interviews, etc.

This fear of the future is what drives us forward. Being in a constant state of alertness drains our energy. You are unable to focus on the present, just as you are now, because of your worry.

Fear is not the problem. The problem is the fear of fear, or anxiety.

?2. You can deal with anxiety by returning to the present.

Bring your anxiety back to the present because that's where you need to be taking action. Think about an animal that's scared. It keeps running.

Ask yourself, "What can I do now to prevent this danger?" Take action. All anxiety is imagined by the brain.

For example, when watching a football match, the audience will be "anxious," but the players will not. Deal with your anxiety by switching from "audience" to "player" (the protagonist).

The simplest method is to focus on your breathing. Breathing is about focusing on the present moment.

I also have other methods that I recommend to you.

1. Set up an "anxiety notebook" and write down what your anxiety is.

I'm going to write it down. That way, I'll remember it, and I'll know what other people think of my exam results.

Set aside a dedicated time for anxiety, for example every night from 7 to 8 pm.

Do nothing. It's as simple as that. Extend the time by deferring or delaying anxiety by extending it over time.

3. Turn anxiety into excitement. Anxiety and excitement are not the same.

The key to emotions is not in the physical reaction, but in how they are interpreted. Change the language used to fight anxiety.

For example, anxiety becomes excitement. I care a lot. I'm looking forward to it. This immediately adjusts your mood. (If you are nervous when giving a speech, you can also say, "I'm excited." You can show many people the results of your careful preparation. You can also add gestures to transform it. This is very useful. You can also use this for impromptu anxiety.)

You can conquer your anxiety about the exam. Once you've learned to manage it, you'll be ready to handle any future challenges with ease. Here are some exercises you can do:

1. Know the difference between anxiety and fear. Anxiety is imagining dangers in the future, while fear is seeing them in the present. You will understand that most fears are unfounded as long as you pay attention to them. Where there is a will, there is energy.

Take action to overcome your anxiety about the future. Even a small step can make a big difference.

2. Get past anxiety. If you have some fear about the future, that is, anxiety, imagine with confidence that the thing you are worried about has already happened. Then, ask yourself: What will happen? What is the worst possible outcome? What is the probability? And what can you do now to avoid this terrible consequence?

I am confident that the above will be helpful to you. I love you, and so does the world.

If you want to continue communicating, click "Find a coach" in the upper right corner or at the bottom. I will communicate and grow with you one-on-one.

Hello, I'm Enoch, the answerer. From the questioner's description, it seems that the questioner has not reviewed as much as they could have because they have been taking online classes at home. But school is about to start, and there will be exams! So the questioner is feeling a little anxious, but they're going to be just fine.

Now, let's dive deep and uncover the root cause of this anxiety!

1. They haven't yet had the chance to fully master the content, so they're feeling a little unsure.

During the online course, the question owner studied hard and learned a lot. However, there are still some knowledge points that they have not yet covered, so they feel that they have not fully mastered the content yet. This means that they still have room for improvement and can feel confident that they will do well on the exam!

2. The motivation to do well in the exam is strong, and while the review is insufficient, there's no doubt that with the right preparation, the goal of doing well in the exam can be achieved!

The questioner is eager to put in the work and see their efforts pay off. They're aiming high for the exam and are ready to put in the time to make it happen. While they haven't reviewed the material as much as they'd like, they're confident that with a little extra preparation, they can achieve their goal of doing well on the exam. They're feeling a bit of anxiety, but they're also excited for the challenge and ready to give it their all.

3. When facing the exam, the question owner has the opportunity to develop a calm, collected mindset and an efficient strategy for preparing quickly, which will help them feel confident and ready to take on the challenge!

The questioner, based on the learning content they have mastered, is unable to rationally analyze the difficulty of the usual exams and the key points of the test. This is an excellent opportunity for them to identify which key points they should focus on during their exam preparation to help them get a higher score!

I'm excited to share some suggestions that I think will really help the questioner!

1. Get to grips with the learning and review methods to make learning more purposeful – it's an exciting journey!

It's a great idea for the question owner to pay more attention to the key points and difficulties that the teacher covers in each lesson during their usual review process. This will really help you to focus your efforts and save time when you're reviewing, as well as improving your learning and review efficiency. This means you can be more accurate when you're hitting the exam content during the exam, and improve your exam score!

2. Adjust your mentality and set reasonable goals for your exam results!

The questioner usually studies very hard, and they should be proud of themselves for that! However, due to some objective reasons, some knowledge points may be more difficult. Online classes are not conducive to effective interaction with the teacher or asking the teacher difficult questions. Therefore, even if you don't do well in this exam, it is understandable. The questioner can take into account the special circumstances of this exam, so that they don't care too much about the exam results, but do their best to do well. They should also have a reasonable expectation of the impact of the knowledge points they don't master on the exam results, so that they can get a result that is in line with their current level of study. As for the knowledge points they don't master, they can ask the teacher after the semester starts, so that they can master them in the future. This way, they won't let these knowledge points affect future exams, and they can focus on doing their best in the exam they're taking now!

I really hope the questioner can relax and do their absolute best to get a fantastic grade! But remember, we all make mistakes, so don't be too hard on yourself.

Hello, classmate. Online classes have been going on for a long time, and school is about to start. I'm afraid my efforts will be in vain.

Your efforts will not be in vain, even if you don't pass the exam. Every step you take, book you read, and path you travel will not be in vain.

Where does anxiety come from?

It's normal to feel nervous when we can't see how our classmates are doing in their studies. We may feel that they are "working hard behind our backs," or we may feel that we are less efficient at taking online classes.

If you don't do well on an exam, your efforts are wasted. I work hard, but I'm not the hardest worker. Some very hardworking people in class are not at the top of the class.

Some people need to take tests over and over to get better at them.

My mock exams are usually in the middle. I am confident and calm on the high school entrance exam. You can learn from your classmates and improve your study habits.

Learn from your mistakes. Correct them and face difficulties bravely. Look at past papers to see what you did well and what you didn't.

Understand yourself, compare only with yourself, and keep learning. You will be confident.

I hope you do well in school and enjoy life.

What?

Dear child, I hope that my response will be of some assistance to you.

It is important to recognize that test anxiety is not something that can be entirely eliminated and that it is a normal phenomenon.

Exams are a means of evaluating students' knowledge and academic level. However, they are also competitive tests conducted under a certain degree of pressure. From a psychological perspective, exams assess not only students' knowledge but also their ability to adapt to specific situations. Consequently, individuals may exhibit different coping mechanisms when confronted with the pressure of exams.

Some individuals are unable to accept their anxiety and instead attempt to suppress it entirely. This can result in a paradoxical increase in anxiety and nervousness due to the stress of attempting to relax.

What is meant by the term "anxiety"?

Anxiety is an emotional state characterized by feelings of unease or fear that lack an objective cause. It is a normal response to challenging situations and can manifest as nervousness and discomfort. In severe cases, it may also present with vegetative dysfunction, such as chest tightness, palpitations, fatigue, dry mouth and tongue, lack of concentration, sweating, and other symptoms.

Test anxiety is defined as a series of anxiety responses that occur when an individual is confronted with the challenge of an examination. This encompasses both pre-exam anxiety, which is the apprehension about the expectations of the examination, and on-the-spot anxiety, which is the anxiety experienced during the examination itself.

Specific manifestations of test anxiety include feelings of tension, a rapid heartbeat, shortness of breath, sweaty palms, abdominal discomfort, frequent urination, trembling hands, and so forth. When an individual experiences extreme anxiety, the following symptoms may manifest: a slowing of the heartbeat, loss of muscle tone, and even fainting. When these symptoms appear, it is important to recognize that test anxiety is occurring.

Anxiety is a normal human emotion that serves a purpose. It can fully mobilize the functions of various organs in the body, moderately improve the reaction speed and alertness of the brain. As long as there is a level of concern regarding the exam, anxiety is inevitable. However, most candidates do care, and thus, most candidates will experience a certain degree of nervousness, which maintains their attention and a state of alertness, which is beneficial to improving exam performance.

It is only when the level of anxiety is excessive that it becomes harmful.

Therefore, it is imperative not to resist anxiety, as this will inevitably result in heightened anxiety levels. It is important to recognise that anxiety is a normal phenomenon and cannot be eliminated.

What is the recommended course of action when an individual is experiencing excessive exam anxiety?

1. Avoid resisting the anxiety.

2. Identify test anxiety

It is essential to comprehend the underlying causes. There is a possibility that the examinee may not pass the examination, and the probability is lower than initially anticipated. This is when anxiety and apprehension set in.

It can be reasonably deduced, therefore, that desire is a contributing factor to the onset of anxiety.

Such circumstances may precipitate a state of elevated anxiety, characterized by a constellation of factors including elevated expectations of self or educators, apprehension regarding external evaluations, deficiencies in self-assurance and self-reproach, an anxious disposition (encompassing fantasies of failure and emotional lability), and a proclivity to overestimate capabilities and pursue incompatible objectives.

In the event that one is lacking confidence and belittling oneself, the following course of action is recommended:

Firstly, it is imperative to overcome procrastination. Those who exhibit self-doubt are more likely to procrastinate, and conversely, the more one procrastinates, the more self-doubt is likely to intensify.

It is advisable to devise a comprehensive plan in advance of the examination and then to adhere to it meticulously.

It is recommended that students establish positive mental suggestions, recall their previous successful experiences, and evoke the psychological sensation of success. This can be achieved by repeating the affirmation, "I can definitely succeed in this exam," to oneself. This technique has been shown to reduce stress and enhance self-confidence.

It is important to emphasise the power of accumulation and to focus on the gains made, rather than on shortcomings. It is beneficial to focus on what can be done and on the skills that are acquired on a daily basis. This allows one to gain a sense of progress and to feel more at ease.

Individuals with an anxious personality, a proclivity for imagining failure, and a tendency toward sentimentality may benefit from the following strategies:

It is important to find a balance. For example, if you are nervous, it is likely that others are too. Those with good grades may be more nervous than you because they have higher expectations of themselves and are more anxious. It is therefore important not to feel that you are the most nervous person in the room, as everyone is nervous.

It is important to challenge negative beliefs and to identify some of the irrational beliefs that may be present in one's thinking. Once these beliefs have been identified, it is crucial to recognize their irrationality and to remind oneself that there is no need to dwell on them excessively.

It is recommended that students engage in training activities that do not require significant cognitive effort, such as participating in daily routines. It is advised that students refrain from studying during activities such as eating, walking, or bathing. When students are engaged in activities that do not require significant cognitive effort, they may experience a reduction in anxiety.

As the examination date draws near, it is advisable to adjust one's daily objective to concentrate on the absorption and mastery of the knowledge points. It is also recommended to set aside ambitious long-term goals and instead focus on enjoying each day and perceiving daily progress.

If one is of an over-ambitious disposition and has set unrealistic goals, one may consider the following:

It is not uncommon for students to aspire to excel beyond the achievements of their peers, and to experience feelings of envy towards those who appear to have an advantage. In such instances, it can be beneficial to seek guidance from an experienced educator, who can offer advice and guidance on setting realistic and achievable goals.

It is not uncommon for individuals to lack the ability to accurately assess their own position. In such cases, seeking the input of two teachers can provide a more objective perspective.

It is important to accept one's own limitations. Setting unrealistic goals can lead to feelings of anxiety. It is more beneficial to focus on doing one's best and doing what one can.

It is important to avoid excessive competitiveness and to maintain one's own pace. A step-by-step approach is recommended.

3. Acceptance

It is important to understand the characteristics of anxiety, which can be likened to a paper tiger. The more one fears it, the more anxious one becomes. However, when one understands what it is, one is no longer afraid of it and instead feels fine and lets it go.

In the event of an anxiety attack, it is important to remain calm and continue with one's usual activities while maintaining a sense of self. This approach can help to gradually reduce the intensity of the anxiety, although if there is a tendency to fear the attack, it may have a more pronounced effect.

4. Relaxation

In the event of an anxiety attack, it is recommended to perform a series of breathing exercises. These exercises involve inhaling deeply, holding the breath for a brief period, and then exhaling slowly. This process should be repeated a few times to achieve relaxation. It is advised to practice these exercises whenever possible to facilitate a quick and effective response when anxiety arises.

It is recommended that individuals engage in aerobic exercise at least twice per week. Examples of suitable activities include running, playing basketball, playing badminton, playing table tennis, or going for a walk.

It is important to note that excessive intensity should be avoided to prevent injury. Approximately 30 to 60 minutes per session is sufficient.

As the examination date approaches, the specific content of the review is less important than the maintenance of the review habit, which will facilitate relaxation. Two weeks prior to the examination, it is advisable to create a plan for the examination. It is not recommended to attempt an exhaustive review of the entire content, but rather to focus on a selective review and summary. This may include a review of the notes, an analysis of past examination papers with errors, and so forth.

In the week preceding the examination, it is inadvisable to attempt questions of an excessively high level of difficulty. Instead, it is more beneficial to focus on questions of a relatively simple nature, as well as those that align with the anticipated difficulty level of the examination. This approach will facilitate a sense of ease and confidence. When organizing the examination papers and questions, it is helpful to actively remind oneself of the effort invested and the knowledge gained, thereby instilling a sense of self-assurance.

It is advisable to organize one's life in a scientific manner, avoiding excessive periods of wakefulness. It is important to recognize that each individual has a limited amount of energy available in a given day. After investing a significant amount of time in preparation, it is not uncommon to experience fatigue during the final stages. It is therefore essential to adjust one's daily routine in accordance with the time of the examination and to ensure that seven hours of sleep are obtained each night. It is also important to avoid studying immediately after eating. This is because the consumption of food results in a significant amount of blood remaining in the stomach, which deprives the brain of oxygen. This can have a detrimental impact on cognitive function. It is, however, possible to engage in other activities during this period, such as listening to music, taking a walk, or engaging in conversation.

It is important to adjust to the excitement of the exam, as it is conducted during the day. Therefore, it is essential to modify one's schedule to ensure sufficient energy levels throughout the day. Three to five days prior to the exam, it is beneficial to complete practice exams of a similar level to the actual exam, without the necessity to learn new material. During other periods, it is sufficient to memorize additional knowledge points.

As a point of reference, I wish you the best of luck.

Hello there!

I saw your question and wanted to give you a hug. Most regions and cities in the country have been affected to some extent, and students may be facing the same anxiety as you due to stage exams, tests, and returning to school. They are worried that they will not do well.

What are the hallmarks of anxiety and how does it operate?

1. Anxiety about the future

2. It's a way of resisting uncertainty.

3. The thing being avoided is always something people try to avoid.

Honey, the exam hasn't come yet, so you're worried that you won't do well or that you'll be scolded and blamed for the results. But that's only a possibility.

The exam hasn't come yet, so there's still time to work hard and study hard to fill in the gaps! And it doesn't matter if you don't do well on the test. We can learn from our experiences and do well next time!

Anxiety reactions usually show up in three main ways:

The first is nervousness, which some people experience constantly.

The second is feeling distracted and restless.

The third is restlessness.

I'm not sure if you've had these reactions and symptoms, but let's talk about the positive effects of anxiety.

Let's talk about the positive role of anxiety.

Anxiety can also help us to take effective action. If, for example, a member of a tribe was eaten by a tiger or other wild animal, it would cause great anxiety among the tribe members. So when they went to sleep at night or picked fruit or hunted during the day, they were fully concentrated on preventing it because they were focused on the anxiety of encountering the tiger again.

Then they can think about what to do if they encounter the tiger again. If there are more of the same kind, they can work together to think of a way to trap the tiger, so that they and their kind can survive.

Anxiety is here to help us solve problems. Next, let's talk about how we can turn anxiety into motivation.

Take positive steps to turn anxiety into motivation.

1. Set effective boundaries

You can still study until the exam. Get a refresher on the questions, read the books, and answer the questions. If you don't know something, read more about it and keep practicing with targeted questions. Don't just do more questions, but get familiar with and understand the different ways of asking questions on the same topic and master the knowledge.

Just do what you can do now. It's enough to do what you can do now! Don't leave things to time.

It'll have the answers. There's no point in getting anxious now.

2. Switch to effective behavior.

You're wasting your time, energy, and worrying too much. You won't know the outcome until after the exam, and right now, it's all uncertain.

Your current approach isn't going to help you in future exams. How can you change it to be more effective?

Keep your attention on the task at hand!

If you're struggling to concentrate, take a quick walk or go for a run.

Then come back. Read for a while, or go and ask the teacher where the test is.

If you come across a question you don't understand, you can take a picture of it and search for it online, or talk to your teacher and classmates who got good grades. You'll get results. You can also find lots of learning resources on Bilibili.

I'm sure you'll do well on the exam. Good luck!

I hope my answer is helpful to you. Have a great day!

Hello, question owner! I'm so happy to answer your question. I can understand your current feelings of worry and anxiety, even though you didn't give me much description in your text. Exam anxiety is something that most students experience to some extent. It usually becomes anticipatory anxiety, which shows up as worry and fear about future expectations.

It's totally normal to feel anxious and worried about an exam. But it's also important to remember that the impact of a bad result is not guaranteed. So, instead of worrying about an outcome that may or may not happen, it's better to focus your energy on the efforts that will prevent a bad result. Not only can this relieve the pressure caused by anxiety, but it can also improve your experience of preparing for the exam.

In real life, appropriate anxiety will not only do us harm, but also have some benefits. It will help us pay more attention to the exam, carefully identify our knowledge weaknesses, and effectively make up for them so that we can do better in the exam.

However, if we have too much anxiety, it can really affect our concentration and, unfortunately, the results of the exam. But, on the bright side, professionally speaking, neurotic anxiety is actually beneficial to us!

If your anxiety doesn't affect your normal work or study, I suggest just ignoring it. As you grow more mature in preparing for the exam, your anxiety will become less and less. I'm happy to have an appointment in 1983. The world and I love you!

Good day, colleague. I am pleased to respond to your inquiries and hope that this information is beneficial.

Online classes have become a prevalent mode of instruction in recent times, particularly in the wake of the pandemic. This approach offers both advantages and disadvantages. The most significant drawback is the reduction in the teacher's control over the classroom, which can have a particularly pronounced impact on students with weak self-control. Even those who typically possess strong self-control may also become somewhat less vigilant. However, the most notable benefit of online classes is the ability to revisit and review content at one's own pace, which is not possible in offline courses.

It is not uncommon to experience feelings of nervousness and anxiety before an examination. This indicates that you are a person who typically sets high standards for yourself. You hope that your efforts will be acknowledged and that your performance will be reflected in a positive outcome. You hope that your efforts will not be in vain. It is normal to worry because you care. I empathize with your feelings. I have a favorite saying that I would like to share with you: "The harder you work, the luckier you get."

The underlying cause of anxiety is the fear of the unknown. It is impossible to predict what will be tested on an exam, and it is equally impossible to know if one will be able to recall everything that has been learned. This uncertainty causes nervousness and anxiety. I experience these same feelings before every exam. To combat this, I instruct myself to close my eyes, take several deep breaths, inhale slowly through my nose, hold it for one to two seconds, and exhale slowly through my mouth. I repeat this process a few times. This technique has proven to be effective in reducing my anxiety.

Ultimately, it is important to recognize that even if you do not perform well on this examination, it does not necessarily indicate a lack of competence. No individual is without shortcomings, and there are often areas that have not been sufficiently reviewed. In fact, identifying these areas can be beneficial, as it allows for targeted improvements to be made. Over the course of one's life, minor incidents may not significantly impact the overall trajectory. Best wishes to you.

Good morning, host.

From my perspective, it is evident that you are experiencing significant anxiety and unease. Online learning environments can often be challenging, particularly when they are the only option available. It is understandable that they may not provide the same level of comfort and reassurance as traditional, offline learning environments.

From your writing, I can ascertain that you are a highly motivated individual, which is why you are invested in your exam results and, of course, expect that your efforts will be rewarded. Could you please elaborate on the type of exam that elicits such a strong response from you?

The lack of available information precludes further analysis.

Let's discuss anxiety. Anxiety can be classified as short-term or long-term. Currently, it appears that your concerns are focused on the imminent short-term anxiety associated with the upcoming examination.

Often, a problem becomes more problematic when it is not accepted as such. Attempting to change and control it, and investing too much time and energy in doing so, can result in the problem becoming more serious.

What is the best way to accept this situation?

Reframing a problem is an effective method for facilitating acceptance. When a problem is reframed as non-problematic, acceptance tends to follow naturally.

For instance, what are the implications of an unfavorable exam outcome? What alternative perspectives could be adopted to alter this line of thinking?

Would you like to give it a try?

Consider the issue you perceive as problematic and assess whether you can accept it more readily after restructuring it in a way that eliminates the problem. For instance, you might say to yourself, "I previously addressed that concern, so there is no reason to be concerned about it now."

It is simply a matter of starting anew. The process of trial and error has also taught me a great deal.

Embracing reality is the first step towards strength. Why not give it a try?

Good morning, my name is Shu Yiqingzheng, and I would like to take this opportunity to share my thoughts and offer you some words of encouragement.

The start of the school year often brings with it a certain level of stress and anxiety, particularly in relation to upcoming exams. It's natural to feel a sense of panic and worry about your grades, especially if you're facing challenges in this area. I'm here to offer you a supportive hug and remind you that you're not alone in this.

You can see that you have worked hard and learned a lot, and you can also see the parts that you don't understand. You can be self-aware of your inner feelings and needs, and you are courageous enough to seek help and self-growth through psychology. You are really admirable!

In psychology, there is a concept known as the "Warenda effect," which draws inspiration from the story of the renowned American tightrope walker Warenda in his later years. It is said that he placed undue emphasis on the outcome, which ultimately led to a less than ideal performance.

Subsequently, this mentality of being anxious and worried under great psychological pressure, which ultimately leads to counterproductive results, was aptly named the "Wallenius mentality" by psychologists, also known as the "Wallenius effect."

Academic performance: Given the demands and expectations of parents and teachers, as well as the desire to demonstrate the results of our efforts, it is natural to hope for success in exams. However, if expectations are too high or we pursue perfection, it is possible that anxiety and pressure about the outcome may arise, which could be described as the "Walden mentality."

It might be helpful to consider lowering your expectations or focusing on the learning itself, enjoying the learning process, and gaining knowledge and learning. If you can let go of your worries about gain or loss, you may find that you feel calm and relaxed.

This can help to relieve and release stress and anxiety, as well as allowing your own worries and fears to relax.

It would be beneficial at this moment to allow yourself to have an ordinary heart.

02. The term "normal heart" is used in psychology to describe a state of mind that is open and accepting of the natural progression of change.

It is not necessary for the ordinary mind to respond negatively to success or failure. Rather, it should strive with all its heart, without demanding perfection. As long as one has tried one's best, that is enough. It is important to have a calm and unhurried heart.

Many people may inadvertently misinterpret the ordinary mind. They may perceive it as merely a collection of ideas, such as "doing nothing, not competing, not being greedy, and being content." However, these ideas may not fully capture the essence of the ordinary mind.

As a student, it is important to recognize that studying is an essential part of the learning process. During this period, it is not productive to neglect your studies. It is also important to maintain a healthy balance in your approach to the exam. While it is natural to have expectations and concerns about the outcome, it is crucial to ensure that these do not become overwhelming.

The exam serves several purposes. It allows the teacher to gain insight into the student's learning journey, to assess the effectiveness of their teaching methods, and, of course, to evaluate the student's own progress.

This allows students to gain insight into their strengths and areas for improvement, which can guide their efforts in the next stage of learning and facilitate further growth.

Many people find it challenging to remain calm when facing an exam. This may be because our minds are often influenced by external evaluations and demands.

If you can calm your mind and let it rest in a state of peace and tranquility without comparison or judgment, you may find that you can also bring your full potential into play. Of course, you will be able to regulate some negative emotions, including anxiety, very well.

03. How might one find relief from anxiety?

It is important to recognize that anxiety is a common negative emotion, and that there is nothing wrong with it. Our bodies send us anxiety signals before an exam so that we can study well, identify the areas we need to focus on, and seek guidance from our teachers, parents, or classmates.

It could be said that our ancestors, who lived in primitive societies, were able to survive and develop in a way that enabled them to thrive despite the challenges they faced. This may have been due to their ability to navigate their emotions, including feelings of anxiety and fear, in a way that allowed them to adapt and flourish.

It is understandable to feel a bit anxious before an exam.

It can be helpful to learn to understand yourself and talk to yourself in a kind and supportive way. If your best friend was in the same situation and experiencing these same feelings, how would you help them?

Similarly, you might consider telling yourself what you would tell a good friend. You could also tell yourself:

I try to give myself the best chance of doing well in the exam, while also accepting that there might be some challenges along the way. I believe that taking responsibility for my studies and putting in the effort is the best way forward. Ultimately, the outcome is out of my hands, so I try to focus on the process.

When you feel anxious, you might like to try the following:

Take a few deep breaths and try to imagine the tension, worry, and panic as white clouds floating in the sky. Allow them to drift past and past. There are many white clouds, but our sky is even wider.

If I may suggest, begin by clenching your fists, then relax your palms. This can help you release some of the tension in your body. Then, if it feels comfortable for you, give yourself a butterfly hug, i.e. cross your arms and hug yourself. Gently pat your arms 21 times in a row, pause for a moment, then do it again. You can do this five times in a row.

I believe that this action can be beneficial in helping us to feel connected to ourselves. It may also have a positive effect on others. Gently pat your own shoulders a few times in a row to give yourself some warm support.

It might be helpful to perceive that you are safe in the present, and that this little broken child of anxiety is just reminding you to seek some attention. You could then give it attention and hugs, which might help to calm it down.

It would be beneficial to consider the "horsefly effect," as illustrated in the story of American President Abraham Lincoln. This concept suggests that we should strive to identify the needs and motivations that align with psychological development in pressure and explore ways to provide the right incentives to encourage individual growth, realize their potential, and help them achieve greater self-worth.

Many people who have achieved success have made a courageous breakthrough under pressure, achieving their personal best and living their own wonderful lives.

I hope that I can be of some help to you. I love you all and I wish you well.

I am a psychometric coach at 1st Psychology. If you would like to continue the conversation, you are welcome to click "Find a Coach" in the upper right corner or at the bottom, and I will be happy to communicate with you one-on-one.

Hello! I think I can understand how you feel right now. I also went through a period of anxiety like this, but I'm here to tell you that it's going to be okay! I hope my experience can help you.

You're feeling nervous about the exam, and that's a good thing! It shows you care about your academic performance and have high expectations for your future. Don't worry, you don't have to be anxious. The exam is just a framework, so don't let it limit you.

Appropriate pressure will give you the motivation to study, but if you focus too much on the pressure in front of you, it will backfire. You say you haven't done well in a long time and that you're under a lot of pressure. I completely understand. When a hardworking student doesn't do well in an exam, there's a good chance that they'll be anxious to prove themselves in the next exam, which is like gambling. But you can do this! You can prove yourself!

Take a deep breath and think about why you haven't achieved the results you want for a long time. Is it because your attitude towards learning could be better or your basic knowledge could be stronger? If you can confidently say that you have a positive attitude towards learning and a solid grasp of the basic knowledge, then I don't think you have any reason to be anxious or lack confidence.

If you can't, then it's time to reflect on whether you're in a hurry to achieve results and have neglected to grasp the knowledge. Learning is an amazing process of continuous accumulation and reflection. In this process, you may be physically and mentally exhausted, but when you really master the knowledge, you will feel incredibly relaxed and happy!

I'd also like to say that exam results are not the be-all and end-all. They shouldn't determine your future. What exams bring you is reflection, not anxiety. They test your knowledge, not temporary gains and losses. Before your formal exam, all exams are preparation. They're not about making you anxious. They're about identifying your weak areas. So when you get a result that doesn't meet your standards, don't be anxious. Be grateful. You've found another loophole. You can avoid mistakes when the real exam comes.

If you feel bored or anxious while reviewing, don't worry! Just stop, listen to your favorite song, eat something you love, read a story you're excited about, or exercise. Getting enough rest won't slow down your progress in learning. It will actually enrich your mind and help you feel more relaxed, which will give you more strength to face the challenges of your future studies and life!

If you don't know the answer to a question, the first step is to remember to consolidate your corresponding basic knowledge. Don't worry! Anxiety won't help you learn knowledge, but it might make you more impetuous. If, after ensuring that you have no problems grasping the knowledge points, you still haven't mastered the questions, you must ask the teacher for help. The teacher won't begrudge teaching any student knowledge. Don't shut yourself in a room and work alone, as this will only make you sink deeper into the whirlpool of self-denial and self-doubt. Communicating with classmates and teachers will generate different insights, and you might suddenly see the light!

Studying is hard, I understand that, but it's worth it in the end! There are no insurmountable mountains or uncrossable rivers, only if you are strong enough, not only with sound theoretical knowledge, but also with an indestructible determination. Always believe in yourself, and you'll find climbing mountains is as easy as walking on flat ground!

I really hope your future is going to be bright and beautiful!