In senior high school, how to calmly face exams when mistakes occur during major tests?

Hugging classmates, "with top grades in the class and aiming for Qinghua and Peking University," you must be a student who has high expectations of yourself, so you will likely pay more attention to the results of each exam.

I believe everyone understands the principles, such as one exam does not determine a lifetime, and there are still many choices in the future. Therefore, I will not go into detail here.

I would like my classmates to consider this as well. There seems to be a correlation between certain experiences in childhood and junior high school and a sense of stagnation in later life. It would be beneficial to understand the reasons behind this.

It might be helpful for students to consider seeking professional psychological counseling assistance from the school or social institutions to help guide the psychological state of the chain reaction caused by the experience at that time. When you encounter a problem, you may find that you can overcome it most effectively by facing it and becoming stronger.

Otherwise, even if you pass this college entrance exam, there is a possibility that in the future, when you encounter major challenges at work, you may find yourself reverting to past patterns of thinking and behaving. This could potentially lead to a need to make up for this lesson at a later stage. It might, therefore, be beneficial to take this opportunity to complete it and rewrite your life script.

Students who perform well academically may develop a sense of obligation to maintain their grades.

I believe I should do my best in every exam.

I should strive to be the top student.

I should do my best in every exam.

If they don't, they may experience regret and anger, as though they have been sentenced to death.

If I may make a suggestion, perhaps you could try replacing "should" with "can."

I believe I can do well in every exam.

I believe I have the potential to be the top student.

I believe I can perform at my best in every exam.

I wonder if I might ask how you would feel in this situation?

Perhaps it would be beneficial to consider adding "if" to "can."

I wonder if I might ask whether this is sometimes the case?

If I happen to be in good shape on the day of the exam, I might be able to do well.

If I'm in a good mood today, I have the potential to perform well.

If I'm not feeling my best today, I can still do my best on the day of the exam.

How do you feel when you read sentences like these?

It might be helpful to try to be more relaxed. When your "rules" are in effect and you demand that you be perfect every time, you could consider saying something like, "I can be more relaxed. For the sake of the final exam, I'll give my best. Even if I don't, it's okay. There are many choices in life. Even if I don't go to Qinghua or Peking University, I'll still be a college student at a 985, 211 university, won't I?"

It is possible to transform good stress into motivation. However, if the pressure is excessive and the string is stretched too tightly, it may eventually break, which is the last thing we want to see.

As exams approach, it is natural to feel stressed. How can we relieve this stress?

1. It may be helpful to keep moving. Exercise has been shown to increase the secretion of dopamine in the brain, which can contribute to feelings of happiness, as well as the secretion of adrenaline, which activates the body's energy.

It is likely that a good body will give the brain stronger energy, which could potentially lead to an increase in cognitive abilities and a stronger learning momentum.

It is not necessary to engage in strenuous exercise. Even 30 minutes of brisk walking is something you can do every day. While exercising, it may be helpful to focus on your breathing.

2. Consider selecting the appropriate stress-relieving toy.

Some people choose to purchase stress balls, while others opt for clay.

One possible approach is to acknowledge the pressure and then release it through touch. This can be an effective method.

3. Offer yourself the greatest possible psychological benefit.

Try to reassure yourself that you are capable of passing every test and that you will be able to complete it successfully.

You might like to try this simple technique each morning to help you wake up.

It might be helpful to consciously pay attention to the scenery, people, and things that make you feel good and that you find beautiful, and to keep your eyes open for beauty.

If it is possible for you, you might like to consider recording it with a pen or camera, which could help to transform your inner world and give you a more positive perspective.

It might be helpful to seek the support of a counselor to navigate this significant period in your life. I hope that you will look back on this time as a memorable milestone. Finally, I wish you a wonderful life ahead.

Hello! I really hope my answer can help you in some way.

I can really feel the landlord's anxiety and tension about the college entrance exam. I know that some of your own experiences have made this anxiety seem more intense.

It's important to remember that test anxiety is totally normal.

The college entrance exam is a test of a student's knowledge and academic level. It's also a competitive test that can feel pretty stressful! From a psychological perspective, the exam is a way of seeing how well a student can adapt psychologically in a specific situation. So, when faced with the pressure of an exam, different people have different ways of coping.

Some folks just can't seem to accept their anxiety. They try to relax, but instead end up feeling more anxious and nervous. It's a tough spot to be in!

Let's talk about anxiety.

Anxiety is just a feeling. It's an inner unease or fear that doesn't have an objective cause. It's a normal reaction to certain events (like difficulties or challenges) and is mainly manifested as nervousness and displeasure. In severe cases, there may be some autonomic dysfunction, such as chest tightness, palpitations, fatigue, dry mouth, lack of concentration, sweating, etc.

Test anxiety is a series of anxiety responses that occur when we face the challenge of an exam. This includes pre-exam anxiety, which is anxiety about the expectations of the exam, and on-the-spot anxiety during the exam.

Specific manifestations of test anxiety: feelings of tension, a rapid heartbeat, shortness of breath, sweaty palms, abdominal discomfort, frequent urination, trembling hands, etc. When you feel extreme anxiety, the following symptoms may occur: a slowing of the heartbeat, loss of muscle tone, and even fainting during the exam. When these symptoms occur, you should realize that you are experiencing test anxiety. It's totally normal!

Anxiety is a totally normal human emotion that serves a purpose. It can fully mobilize the functions of various organs in our body and moderately improve the reaction speed and alertness of the brain. As long as we care about the exam, anxiety is inevitable, unless we don't care about the exam. But most candidates do care, so most candidates will feel a certain degree of tension, which keeps their attention and a state of alertness, which is beneficial for improving exam performance.

It's only when it's excessive that it can be harmful, so try not to worry too much!

So, don't fight it! The more you resist, the more anxious you'll become. It's totally normal, and it's nothing to be ashamed of.

So, what can we do when exam anxiety gets a bit out of hand?

1. Don't resist (the previously mentioned content)

2. Understanding test anxiety

It's so important to understand what causes test anxiety. It's natural to feel a little nervous before an exam, especially when there's a chance it might not go as well as we'd hoped. It's totally normal to feel anxious and worried in these situations.

So, if you have a desire, it's only natural to feel a little anxious.

These situations can lead to excessive anxiety:

So, it's clear that test anxiety is closely linked to the relationships we have with our parents and the way we see ourselves.

Let's talk about how our relationships with our parents can affect our test anxiety.

1. Parents want the best for their kids and have high expectations.

It's totally normal to feel a bit nervous before an exam, but if you're worrying about disappointing or alienating your parents or other family members, it can lead directly to exam anxiety.

2. Family conflicts

It's totally normal for there to be some worries about exam results. But unfortunately, this can sometimes lead to some conflicts between candidates and parents, as well as between parents.

3. Parenting styles.

It's so important to remember that every child is different and has their own unique needs. Sometimes, parents can get a bit carried away trying to help their kids succeed and end up imposing their own wishes on them. We've all been there! It's natural to want our kids to do well and to want to show them love and support. But, sometimes, this can make our kids feel a bit uncomfortable. They might feel like they have to do something to get better grades to repay us. This can, unfortunately, lead to feelings of nervousness and anxiety.

Another study by foreign scholars found that parental restrictions, scolding, inconsistency, overprotection, rejection, and even praise can all contribute to a child's anxiety levels. Another foreign study showed that negative comments from parents can be internalized by children.

It's so sad when kids feel hostile and guilty because they don't understand what their parents are saying. This can lead to academic failure, anxiety, sadness, and pain. Some parents try to motivate their kids by putting them down or making negative comments. This can be really stressful for kids, who already feel overwhelmed.

We've got some great advice for parents!

1. It's so important to establish good communication between parents and children. Try to listen more and judge less.

2. It's best for parents not to over-motivate or criticize.

3. It's a great idea to try to reduce any family disputes or conflicts before the exam.

4. Before the exam, try to keep your living conditions and habits as usual as possible. This might mean not asking your child what they want to eat or cooking soup for them. Just try to eat as usual and maintain your previous habits.

5. It's probably best for parents not to keep repeating what they expect from their kids. It's good to tell them to just go and take the exam and relax, and that whatever the result is, it's fine.

I'd like to offer you a bit of advice, if I may.

1. If you feel like you lack confidence and belittle yourself, you can adjust as follows.

First, you have to overcome procrastination. We all do it! The more lacking in self-confidence a person is, the more likely they are to procrastinate, and the more they procrastinate, the more uncertain they become.

It's so important to make a good pre-exam plan and then just follow it step by step.

It's so important to have a positive mindset before an exam. Try to think of all the things you've done well in the past and how you felt when you succeeded. Then, tell yourself: "I can definitely succeed in this exam." This will help you feel more relaxed and confident.

It's so important to remember that we can gain so much from every day, even if we don't feel like we've made much progress. Focus on what you've learned and what you've mastered, and you'll see that you've made strides every day. This will help you feel more at ease and more confident.

2. If you tend to imagine failure and get a little emotional, you can do this:

It's okay to feel nervous! We all do. And if you're nervous, chances are everyone else is too. Those with good grades might even be more nervous than you because they have higher expectations of themselves and are more anxious. So don't feel like you're the most nervous person. You're not!

It's okay to challenge negative beliefs and discover some of the irrational beliefs in your thinking. We all have them! Just remember that there's no need to worry about them too much.

It's so important to focus on training! Get involved in all the little things you do. Don't think about studying while eating, walking, or taking a bath. When you're involved in life, you'll forget your anxiety, and this will help to ease your mind.

As the big day of the college entrance exam approaches, it's a great idea to adjust your daily goals to focus on absorbing and mastering the knowledge points. It's also a good idea to put aside grandiose goals and instead, just enjoy each day and feel that you are gaining something every day.

3. If you're the overestimation type, you might have some unrealistic goals. Don't worry! You can do this:

It's totally normal to feel this way! We all want to do our best and be the best we can be. But it's also important to remember that everyone has different strengths and weaknesses. So, don't be too hard on yourself if you're trying to do better than other students or even feeling a little jealous of some of them. You can always ask an experienced teacher for advice or help setting appropriate goals.

Sometimes we can't always see ourselves as others see us. It's always a good idea to get a second opinion!

It's okay to accept that you're not the best at everything. In fact, setting goals that are too high can make you feel anxious. Just do your best and achieve what you can!

It's totally okay to not be the best! Just keep up with your own pace and take it one step at a time.

4. Acceptance It's okay to feel anxious before an exam. Everyone does! But remember, you've done lots of practice papers and reviews, and you've tried your best. So, give yourself a break and have confidence in yourself. You

It's so important to understand the characteristics of anxiety. It's like a paper tiger: the more you fear it, the more anxious you become. But here's the good news: when you know what it is about, you are not afraid of it anymore, but feel fine instead, and it goes away.

When anxiety strikes, don't panic! Just keep doing what you're doing and being yourself. The anxiety will gradually subside, but if you fear it, it will affect you more and more. You've got this!

5. Adjust

Hey there! We all get anxious from time to time, and that's totally normal. When you start to feel that familiar feeling of stress, try taking a deep breath. Hold it for a second or two, and then slowly exhale. Repeat a few times, and you'll feel your body relax. Once you're feeling calm, you can get back to your day. Practice this whenever you have time, and it'll help you calm down quickly when anxiety strikes.

Aerobic exercise is a wonderful way to lift your spirits and melt away stress. Try to fit in some exercise about twice a week. You could go for a run, play basketball or badminton, have a game of table tennis, or just go for a lovely walk.

Just remember to take it easy, okay? A half hour to an hour at a time is plenty.

On the eve of the exam, it's not so much about reviewing as it is about maintaining that all-important habit of reviewing to reassure yourself. Two weeks before the exam, you can make a plan for the exam. It's probably best not to do too many questions, but to review and summarize. For example, you could look at your notes or look over past papers to identify areas you need to work on.

In the week before the exam, it's probably best to avoid too many difficult practice questions. Stick to the simpler ones and ones that are similar in difficulty to the exam. This will help you feel more confident and reassured. When you're looking at exam papers and wrong questions, try to remind yourself that you've done lots of practice and you've tried your best. You can do this!

It's so important to organize your life scientifically. Try to avoid staying up late. We all have limited energy in a day, and after studying for such a long time, it is even easier to get tired in the final stage. It's a great idea to adjust your daily routine according to the exam time of the college entrance examination, and make sure you get 7 hours of sleep every day. It's also a good idea not to study right after eating. In fact, after eating, a lot of blood stays in the stomach, and the brain is oxygen-deprived, which is not conducive to learning. You can listen to music, take a walk, chat with a friend...

It's totally normal to feel excited about the exam! Just remember to adjust your schedule so you can stay strong and healthy during the day. 3-5 days before the exam, try doing practice questions similar to the college entrance exam in the morning and afternoon every day. You don't need to learn anything new, just memorize some other knowledge points!

If you're feeling really anxious, it's a good idea to chat with a counselor or school psychologist. They can help you feel more in control and work through any issues you're having.

Wishing you all the best!

Hello, classmate. You know what's wrong and want to know how to get through the second half of the semester.

I'll share two methods from my experience that might help.

Free writing method

Free writing means writing whatever you want, whatever comes to mind.

This is not about becoming a great writer. It's about connecting with yourself. This method is used a lot in psychology.

This method comes from the book Writing Down the Bones by Natalie Goldberg. It shows how anyone can understand themselves through writing. The words can reflect inner troubles, emotions, events, and even methods.

How do you do this? Free writing has rules, but they help us clear our minds or inspire us.

Set a time for writing. It should be 10 minutes, but you can start with 15 minutes. Don't write for more than 20 minutes. If you write for too long, you'll get tired and not want to write again.

(2) You must keep writing for the entire allotted time. You cannot stop. You cannot say, "Let me think about it," because that will not work. So, for the entire allotted time, you must keep writing without stopping, even if you have nothing more to vent or write about. You can write things like, "When is it going to be over? Why isn't it time yet?" But don't stop writing.

(3) Don't worry about details. If you notice a typo, just keep writing.

Don't worry about whether it's perfect. Just write whatever comes to mind.

If you have OCD and get upset when you see a typo, write down what you're thinking: "There's a typo above. I want to correct it, but I can't. I'm upset..."

(4) No judgment. During writing, accept everything.

Don't label yourself. You may find your thoughts are extreme or make you a bad person. Don't care and don't label yourself as a bad person. Face your heart sincerely.

(5) Set a theme. If you have something on your mind or need inspiration, set a theme to help you.

If you're feeling irritable or thinking of something unhappy from the past, just pick up a pen and write.

This is the first simple, effective, and actionable sharing method. I hope it helps.

Breathing method

Breathing seems simple. We breathe every day, so how can it be a method?

Breathing affects emotions. When we pay attention to our breathing, our emotions change. For example, when we are nervous, our breathing is rapid and shallow. When we are scared, we hold our breath. We usually don't pay attention to our breathing. It just goes on naturally.

Emotions are like food. People with stomach problems often have anxiety and depression. It's especially bad if you eat with emotions. I used to eat with tears in my eyes. I had stomach problems and vomited.

Breathing can help us focus on the present and release emotional stress.

There are many breathing techniques, so it's hard to say which is best. The most effective way is to do the breathing meditation exercises on the platform with professional teachers and audio guides.

I hope these tips help. Good luck in your studies! I'm here for you.

Greetings, inquirer.

First and foremost, it is imperative to provide oneself with encouragement through a gesture of comfort. It is understandable that feelings of anxiety may arise when confronted with the significant pressure associated with the college entrance examination.

Why are high school students most susceptible to emotional issues? It can be attributed to the fact that in an environment where academic performance is the sole criterion for self-worth, it becomes challenging for individuals to develop a sense of value and experience. Consequently, when grades are not up to par and there is a lack of constructive outlets for internalized anxiety, students may resort to self-attack, ultimately leading to repression.

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Given the inherent challenges of high school studies, it is imperative that we do not allow our mental state to suffer as a consequence. In light of this, I will provide a few tips.

1. Acceptance of anxiety is crucial.

Anxiety is a common negative emotion in modern society. It functions similarly to fear, triggering the body's stress response when faced with a threat. This allows the individual to adopt rational strategies in dangerous situations, survive, and grow further.

One might be forgiven for assuming that negative emotions are inherently detrimental. However, this is not the case. Despite the discomfort they may cause, they serve an important function within the body and as a means of perceiving the world.

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It is possible to recognize, accept, and understand negative emotions in depth. This process is not as challenging as it may seem, and the key lies in one's willingness to alter past patterns. Attempting to discard negative emotions abruptly and suppressing them forcefully may result in a rebound effect, potentially causing even more significant internal damage.

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Indeed, negative emotions are the consequence of the wounded child within us being triggered. This is done in order to attract one's attention. Therefore, the optimal approach is to accept this, regard it as a normal physiological reaction, and learn to recognize, understand, and accept it.

2. Identify the source of negative emotions

Everything occurs for a reason. You are at the pinnacle of your class and aspire to gain admission to Qinghua or Peking University, which indicates that you are already highly accomplished. However, you experience a profound sense of self-reproach when you err in an examination. This suggests the presence of an internal arbiter with elevated expectations regarding your accomplishments.

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If an internal judge with high expectations of achievement directs one's actions, the individual may feel compelled to pursue ever-higher goals and undertake challenging endeavors, driven by a fear of being deemed unworthy of love or recognition if they fail to do so.

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The fact that you are suffering from the pressure you are putting on yourself, as well as self-blame and self-hatred, can be attributed to the actions of one or more individuals from your childhood and youth.

Given your mention of some special experiences you had as a child and in junior high school, it seems probable that these experiences had a significant impact on you.

Regardless of one's background, children often lack the capacity to effectively navigate life changes or the passive pressure exerted by those in their immediate circle. When confronted with challenges that exceed their coping abilities, some of their fundamental needs remain unmet. These unmet needs exert a profound influence on one's cognitive processes and behaviors, leading to a sense of diminished self-control. For instance, individuals may become susceptible to the influence of external opinions, prioritize the approval of others, and experience a loss of security, which is often associated with the perception that academic success is a reliable indicator of personal stability.

It is important to note that these feelings are not the result of any personal fault. Learning to understand and forgive oneself is an essential step in the process of emotional regulation.

3. Locate and incorporate positive information that can be used to replace negative emotional states.

As a result of the influence of the inner judge, there is a tendency to attach undue importance to negative information. The objective, therefore, is to identify and incorporate positive information that can serve to replace negative information and enhance resilience. This information should facilitate a more positive outlook in challenging circumstances.

The direction of a person's feelings is determined by their thoughts. If an individual enters a situation with the thought, "I don't know anything," they will likely experience feelings of incompetence and weakness.

Conversely, if one enters a situation with an elevated sense of self-worth and the conviction that one's input is valuable, one will experience a heightened sense of confidence and perform at a more elevated level.

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It is recommended that the mirror exercise be attempted. The individual should stand in front of a mirror and observe their entire body.

Adopt a kind, friendly, and concerned attitude towards the person in the mirror. Offer praise where appropriate, and engage in constructive thinking. Should negative thoughts arise, seek to identify and implement a positive counter-thought.

It is important to be fair to one's strengths and weaknesses. One should accept oneself as one would accept a loved one, experience these feelings and thoughts, and keep them in mind over the long term. It is beneficial to activate them when one is anxious and to prevent one's vulnerable inner parts from gaining the upper hand.

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It is also recommended to maintain a regular lifestyle and an appropriate level of physical activity, whether it be running or walking after a meal. When experiencing anxiety, it is important not to dwell on emotions but to channel them into action. Listening to music, going for a walk, or engaging in conversation with friends and family are effective techniques for alleviating anxiety. If there is someone with whom one can discuss their feelings and needs, whether it be a family member or a friend, it is advisable to do so in a timely manner. Currently, it is important to prioritize self-care and seek assistance when needed.

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In conclusion, it is worth noting that I have also experienced the distress associated with the college entrance examination. In retrospect, it can be argued that the college entrance examination is merely one experience in an individual's life, and that it does not have the capacity to fully determine their future. Nevertheless, the inner strength demonstrated during this experience can serve as a source of resilience in navigating the uncertainties of the future. Therefore, it is important to accept, overcome, and be grateful for this experience.

I am Cici Ai, an individual belonging to the generation that experienced the 1980s, and I utilize psychological principles to facilitate my own healing. It is my hope that the insights I share will prove beneficial to others.

Hello!

I get it.

It takes ten years to sharpen a sword and a hundred days to achieve brilliance.

You are in your second semester of senior year. This is a stressful time with high expectations.

If you're at the top of the class aiming for Qinghua or Peking University, you may only allow yourself to succeed.

Your whole body is moving fast, and your mind can't relax.

The more nervous you are, the more mistakes you'll make.

After each mistake, you slap yourself and blame yourself for being useless.

Not being able to handle setbacks may be because you've had an easy life.

You may have learned to give up because you've had too many setbacks.

You know this is related to your childhood and junior high school. I won't discuss it further here.

Let's talk about ways to adjust.

1. Change how you see it.

If you compare the exam to a battle, you'll see that victory and defeat are common. A small exam is just an exercise. The goal is to gain experience and consolidate tactics for the big exam.

Treat it normally and accept whatever happens.

2. Control your emotions.

Anxiety is an emotion that occurs in stressful situations.

You're experiencing test anxiety.

Anxiety arises from the fact that you make me do things I don't want to do.

"You" and "I" can mean you or other people, or your inner voices.

This can cause problems and make you feel stressed.

Did you have a hard time with exams and studies when you were younger?

If so, you need to relax and lower your expectations.

This is about your psychology.

You can still aim to get into Qinghua or Peking University. If you don't get in, it's fine to go to another top university. How do you know that other universities are not good? Maybe you have a better arrangement for your life.

Before the college entrance exam, relax.

Your body and mind must be united to learn and take exams.

3. Change your behavior.

When you make a mistake during an exam, don't slap yourself. Hug yourself and comfort yourself. Mistakes show you where you are weak. You can fix them and avoid making them again.

Be grateful for your quiz mistakes.

When you accept your mistakes, you can turn losses into gains and negative emotions into positive ones.

Look for the good in setbacks and turn them into good behavior.

Relax and release your body tension.

Running for 30 minutes a day can relieve stress.

Connect with your exams. Treat them kindly and thank them for making you better.

If you're not getting better on your own, go to the school and see a counselor.

I hope these answers help.

I'm Yan Guilai, your counselor. I wish you success with ease and joy!

Hello, question asker! I'm thrilled to answer your question!

First, I'll give the questioner a big, warm pat on the shoulder and some much-needed comfort. We all perform poorly when facing big tests, and it's totally normal to worry about what might happen, right? From the questioner's description, it seems that he doesn't have a clear mental illness. His grades are usually among the best, and he has a clear goal. However, during big tests, the teacher makes a mistake, and he even blames himself and attacks himself out of frustration. But I don't know what the questioner's experience in junior high school was, so let's focus on the future!

I'm excited to hear more about what happened! I'd love to know what led to the questioner having a less than ideal experience during an important exam and how they overcame it.

Why not give it another go? If there's a chance to make amends, why not go for it?

Or perhaps you'll have the chance to make amends after you get good results on the college entrance exam! All of this requires the poster to think about it carefully.

It's totally normal to feel a little anxious when you're facing an important life milestone, like the college entrance exam. The good news is that you can learn how to deal with your emotions when they come up. Since you asked the question on this platform, I'm happy to give you some simple advice on how to manage your anxiety.

Now for the fun part! Get comfortable, sit down, and write down the absolute worst possible outcome.

Many people feel very anxious about giving a public speech. But there's a simple way to conquer your nerves! Just use the method of writing a list to write down all the negative thoughts that are hovering in your mind. Once you've done that, you'll have a third-party independent perspective. You can even look at your own affairs as if they were someone else's affairs! This will immediately make you feel detached.

At this point, you'll be thrilled to realize that the worst-case scenario is not that bad!

The questioner is feeling the pressure of the current college entrance exam, so it's time to write down the worst result if the score isn't as high as we'd hoped. What's the worst result, and is it something we can bounce back from?

If it happens, can you really accept it? Absolutely! Here I would like to give you a simple piece of advice: write down the worst result of your exam. If you can't get into Tsinghua or Peking University, can you accept the result of other schools? Absolutely!

The quality of the school is a great starting point, but don't forget about your own personal effort! As long as you're willing to put in the work, you can achieve anything you set your mind to. Thinking this way will help you stay positive and motivated.

It's time to get those worries out of your system! Make a list of everything that's bothering you.

Now for the fun part! It's time to list the problems that bother you. Be honest with yourself, and list the three problems that bother you most at the moment. Then, write three solutions for each problem. You can even focus on the problem you want to solve the most at the moment. Try to solve it yourself, or ask someone else to help you solve it.

If you feel like you can't solve a question, don't worry! You can always seek psychological intervention from a counselor, who will be able to help you.

Learn to relieve stress. And don't set your goals too high!

Don't put pressure on yourself to get into Tsinghua or Peking University. Set your goals according to your own situation. Going to university is not the only way out. Face every exam with an ordinary attitude so you can enter the exam in the best state and effectively apply what you have learned. In your spare time, listen to some music, hum a tune, or go for a walk outdoors to watch the clouds and the sun, listen to the sound of frogs, or chat with your classmates, tell interesting stories, and be humorous. These ways can all reduce your psychological pressure.

Embrace yourself, unwind your emotions, and indulge in some sweet treats if you feel like it! If you've got a solid grasp on the material, why not do something you love the day before the exam to relax and put yourself in a great state of mind? You've got this!

Be confident in yourself!

From the questioner's description, it's clear that they're confident in their grades and can handle the college entrance exam with ease. So, why not try broadening your reading and expanding your horizons? Summarize why you make mistakes and identify areas for improvement. It's also a great idea to keep a notebook of questions that have been answered incorrectly, collect them each time, and write down why you made the mistake and how to avoid it next time. Think more, practice more, and innovate more to inspire your self-confidence!

I really hope my answer helps the questioner!

Hello question asker!

1. Problem analysis:

You're in your third year of high school, which is the most stressful time. You took a break in your second year and are still in the top grades in your third year. You want to get into Tsinghua or Peking University.

Since last year, every major test has been a failure. You regret and get angry because of the mistakes. You even slap yourself in the face. You feel like you've been sentenced to death. Any setback makes you feel like life is stagnant.

You know these feelings are related to your past, but right now, you need to adjust your thinking and get through this semester. I appreciate your rationality.

Let's not go back to the root cause. Let's learn a simpler way to adjust your state and relieve your current emotions and stress. This will help you get through the days before the college entrance exam.

2. Question presentation:

Before helping you understand why you feel this way, I want you to think about:

What are your thoughts when test results are not what you expected?

What emotions do you feel when you have these perceptions or beliefs?

How do you act when these thoughts come up?

People often have unreasonable beliefs.

I must succeed at everything to be worthwhile.

2) I can't make mistakes.

I must control everything.

I can't feel pain.

Every problem must be solved perfectly.

These beliefs are unreasonable. They demand everything, are overgeneralized, and are extremely bad.

When we understand how these beliefs affect our emotions and behaviors, we can change them to improve our lives.

3. Introduction to methods and strategies

This is called rational emotive therapy.

The basic idea is that our thoughts and beliefs affect our emotions and behaviors.

The core theory is the ABC theory.

For example, if you think your test result caused your emotions and behavior,

The ABC theory says that the event (failing an exam) is only indirectly responsible for your emotions and reactions. But your beliefs, perceptions, and explanations are more directly responsible.

Unreasonable beliefs cause negative emotions.

Failing an exam

B-Beliefs (I've been sentenced to death, life is stagnant, no changes)

C. Negative emotions and behaviors (regret, anger, hitting oneself).

4. Look at the beliefs.

Test your ideas.

Is it fair to think mistakes are fatal?

Making mistakes in exams is like living in a stagnant pool of water. Is this just a thought or is it a fact?

I dropped out of school in my second year of high school. Does this mean I'm behind my classmates? Is it reasonable to take exams at my own pace and set high standards for myself?

5. Give up unreasonable beliefs:

"I make mistakes every time I take an exam." "I make big mistakes every time I take an exam, and I regret it."

These descriptions make me feel your anger at "making mistakes in exams." You seem to be saying, "I can't make mistakes in exams," which is an unreasonable belief. When you make a mistake, you get angry.

When we realize mistakes are unavoidable, we can reduce negative emotions.

"Every time I make a mistake on an exam, I feel like I've failed."

This kind of overgeneralization is an unreasonable way of thinking. It leads to an unreasonable evaluation of oneself.

If you make a mistake on an exam, you think you are worthless. This often leads to self-blame, low self-esteem, and feelings of anxiety and depression.

I feel like life is a pool of stagnant water with no changes.

If something bad happens, you think it's very bad. This is an unreasonable belief.

Nothing is ever 100% bad. If you think something is, you'll feel bad.

If you think you can't make mistakes on the exam, you'll feel bad when you do. This can lead to feelings of shame, self-blame, anxiety, pessimism, and depression. We must accept reality and try to change the situation when we can. When we can't, we must learn to adjust and adapt.

We need to find the good in every exam to help us learn. Mistakes are good because they help us improve.

Every exam is preparing for the college entrance exam. Summarize your own learning methods and techniques from each exam mistake. My answer can provide ideas and help you adjust your mentality.

I wish the questioner well.

Exams are just a normal part of learning. Even though some people say there shouldn't be too many of them, it seems like there's just no way around them! There are so many exams, like midterms, quizzes, and finals.

You're now in your third year of high school, and there may be various teachers who aren't on the surface. This is actually a way for the school to raise the rate of students going on to higher education, so that students pay more attention and become more nervous.

If you want to face the exam calmly, it's really helpful to know exactly where your level is and where an acceptable result would be. If you always set high standards for yourself, it can be easy to get a bit stressed.

You're in your second semester of senior year, and your grades are still looking great! It's clear that you're aiming high and hoping to get into Tsinghua or Peking University. To reach that level, you'll need to consistently score 680 or above, which can be a lot of pressure.

If you can increase your tolerance for mistakes, or have other options, then your worrying will also decrease a little. After all, making mistakes is very normal! We've all been there.

We shouldn't let one mistake get us down. It's only one exam! Next time, remember that many questions change from one exam to the next, just to catch students off guard and make them make mistakes. After all, the point of an exam is to weed out the majority.

You're so close! Only students with comprehensive strength and the strongest anti-interference ability can truly break through their limitations and reach the pinnacle. It's totally normal to make mistakes. We've all been there! You can try to find out the patterns of those mistakes. In the future, if you don't make any mistakes, you can perhaps reward yourself. Good luck!

ZQ?

Hello, I'm Xinhui, a counselor.

From what you said,

You're a high school senior. Last year, you took a leave of absence because of your mental health. Now you're in your second semester of senior year. You're aiming to get into top universities like Qinghua or Peking University.

You're very good. You kept excellent grades after a break from school. This shows you're hardworking and diligent.

Second, you said that since last year, you've made mistakes in every exam. You regret them and get angry. I understand. We shouldn't regret it when it's too late. Let's figure out what caused each mistake. People aren't afraid of making mistakes. They're afraid of not correcting them. Correcting mistakes is how people progress and grow. You're under a lot of pressure. Look at your mistakes. Do they come from emotions because you're stressed and anxious?

Do you know the material well enough? Or are you careless with calculations? If so, adjust your approach. If it's because of your emotions, try this: sit in an armchair, place your feet flat on the floor, put your hands on your thighs, close your eyes, take a deep breath in through your nose, breathe in through your stomach so that your belly rises, hold for two seconds, then exhale slowly through your mouth. Do this for 3-5 minutes. Do this before the exam and when the teacher hands out the exam paper. This will relieve anxiety and calm your emotions. Why not give it a try?

You said that setbacks make you feel like life is stagnant. This is related to some experiences you had as a child and in junior high. What can you do to adjust and get through this semester with a normal mentality?

I don't know what happened, but you seem desperate. I want to give you a hug. You can't live in the past.

Good luck! I hope you can solve the problem and move on to a better future.

Good evening.

From your question, I can see that you're feeling a bit confused and helpless right now. It's the second semester of your senior year, and you only have 100 days until the college entrance exam. You're at the top of your class, but you tend to make some mistakes every time you take an exam, and your mentality is a bit off. You're wondering: What method can you use to adjust yourself, no matter the result, and get through this semester with a more normal mentality?

You find yourself in a challenging situation. You have experienced a setback in your studies and feel a sense of disappointment and frustration. This can lead to a pattern of continued difficulties in your academic performance.

If you're interested in breaking out of the cycle, it might be helpful to start at the beginning. In your case, it seems that your story began with a significant mistake on an exam. Have you ever considered trying a different mindset? When you take an exam, it's natural to expect that you might make a mistake. Why not try taking an exam with that expectation?

Perhaps it would be helpful to approach the exam with the mindset that you are going to fail. Even if the result is the same, you still fail, but your expectations for the result are lower. You don't expect a different result this time. This is something that students have to do. To complete the process is similar to going to work when the time is up, going to class when the teacher calls your name, or in some cases, where you just need to show your face.

As for the result, you didn't necessarily anticipate a positive outcome, and at the worst-case scenario, you may still make a significant error.

When expectations are lowered, the result of the exam may not be as successful as hoped for. However, this is still in line with expectations. It is possible to reassure oneself that this is simply a repetition of previous experiences.

If the mistake is smaller than the previous major mistake, it might be helpful to remind yourself that making a major mistake next time could help to break the cycle.

As for what might happen if you do, I'm afraid I don't know. You might like to give it a try.

If I might suggest, try to view the exam as a process rather than a single event. Focus on the act of taking the exam itself and do your best to ensure that you make a significant mistake each time.

I am a psychological counselor who experiences a range of emotions, including periods of depression and moments of optimism. I have a deep appreciation for the world and its many wonders.

The distinction between winning and losing is analogous to that between a minor and a major examination.

In order to prepare for the examination, it is common practice to undertake a significant number of mock tests. The aim of these tests is to identify potential weaknesses and to make improvements, with the objective of making progress in each examination. It is necessary to work hard and take risks in each test, and to adapt one's state for each examination. During this period, a positive mentality is required, as this will facilitate improvement.

However, when the time comes to take the exam, it is hoped that relaxation will ensure that the same level of performance is maintained as is normally achieved in tests. It is important to avoid making any mistakes. At this time, the state of mind is conservative and avoids high costs. However, in fact, under great pressure, avoiding mistakes and avoiding high costs will only lead to more mistakes.

These two states can be defined as the test state and the exam state. They can be described as a state of "wanting to win" and a state of "not losing." Research findings indicate that when an individual is in a "want to win" state, it can effectively stimulate their potential, whereas the conservative mentality brought on by "not losing" will more restrict one's thinking, while also bringing more tension and unease, to the point of a poor performance.

Should one suddenly lose their concentration during an examination, the muscle tension method may be employed. This entails clenching the fists and holding the body's muscles in a state of high tension while taking deep breaths for 30 to 40 seconds. Thereafter, one should immediately relax. This will result in a return to the initial state.

It is recommended that the following suggestions be considered:

It is recommended that the task be transformed from a threatening one to a challenging one. When faced with a challenging situation, the mentality of "wanting to win" is more conducive to success.

It is imperative to recognize that every victory should be regarded as the consequence of a comprehensive exertion of effort, rather than as an inevitable outcome.

The student has a solid foundation, so with some minor adjustments and a calm mindset, success is assured.

I am a mother whose child is already in college, and I have also experienced the fragile anxiety of a child. I really want to help you! I feel that the answer I read on another question may be able to help you, so please be sure to read the following carefully. Believe in yourself, don't resist your emotions when they come, but accept them, and silently say to them, "Thank you, thank you for telling me, reminding me, I know. Go hug and comfort that vulnerable and helpless child inside you."

*Every emotion has its own meaning!

We absolutely welcome emotions such as joy, happiness, and cheerfulness! However, we don't always feel so welcoming towards emotions such as guilt, sadness, anger, and anxiety. But hey, there's not much we can do about when these emotions arise and when they disappear!

They come and go, and there is nothing we can do about it – but that's okay!

Let's explore together the unique meaning behind these less-than-positive emotions!

What does anxiety show? What positive values are behind it?

Before the physical exam, I'm feeling a little anxious. It shows that I care about my health and am excited to find out what's going on with my body!

Before an exam, I get anxious. This shows that I want to get good grades and that I have a positive attitude!

If I can muddle through, it doesn't matter if I get sick or die. So, would we still be anxious before a medical examination?

Then we'd probably be too busy to even think about going for a medical check-up!

It's okay if you fail an exam! At worst, I'll deliver takeaways or carry bricks in the future.

Do we still care about exams? Absolutely! You might have one tomorrow, but tonight you can stay up all night playing games!

Anxiety means that we care about, cherish, long for, and pursue things. These things constitute a valuable driving force in life!

People who are anxious do not feel that life is meaningless!

The best part is that what's scary is not the anxiety itself!

The amazing thing about anxiety is that it cannot be stopped!

Anxiety has the power to affect studies, work, and life in some pretty significant ways.

So, there's no need to see anxiety as the enemy! It's actually a great reminder of what we care about and cherish.

So, how do you stop anxiety?

Anxiety is a judgment at the thinking level, and it occurs in the mind!

Our amazing brains are wired to capture dangerous and negative information to help us avoid risks and improve our chances of survival.

This is a survival rule in the process of human evolution, and it's a great thing that the brain automatically runs this operation!

It's time to break this habit and move from the thinking level to the reality level!

The brain is excited to see the medical exam results!

Reality level:

1. I went to see the medical results, and I'm so excited to share them with you!

2. If I really get sick, the great news is that I have insurance and savings to pay for treatment!

The brain is sending you a signal that the exam is going to be a challenge. But you can do this! The consequences of failing are serious, but you can succeed.

Reality level:

1. I can retake this exam!

2. If I fail the exam, I'm sure there are plenty of other ways I can increase my career prospects!

* Give your anxious little person a nickname, and when it appears, tell yourself, "Anxious little person is here."

And remember, you've got problem-solving skills!

If something does happen, I can solve it!

Emphasis:

The little anxiety monster is afraid of one thing above all else: messing things up! Academic failure, that's what it fears the most.

And what about career failure? And what about love failure?

Life failure.

It fears these things most, but we can help it overcome these fears!

So, we increase our successful experiences and our sense of control and achievement!

And the best part is, these successful experiences can start with small things!

I made a fantastic breakfast today, and I'm absolutely thrilled with the taste!

I have a few plants, and they're thriving! I'm really good at taking care of plants.

Guess what! I played badminton for an hour today with someone else. I have good stamina, and my skills are pretty good, too. I played a few rallies, volleyed, and smashed the ball back and forth.

Guess what! I walked 8,000 steps today, easily. I'm in great shape!

I'm thrilled to report that this week's work has progressed in an orderly manner, and I have been able to organize my work in an orderly manner!

...

...

Instead of focusing on the emotion of anxiety, we focus on what we can do, on each interaction in reality—and it's a great way to look at things!

The little anxiety monster is like the student in the classroom who makes a lot of noise, but it's totally manageable!

Leave it alone, let it cool down!

If you just get on with things,

And then it gives up. What a shame! There's no audience.

The main point is:

Generally speaking, we all have an inner parent, inner child, and adult within us. And these three inner images appear alternately, which is pretty cool!

Let me give you an example from my own experience!

The inner parent is the embodiment of harshness, very strict. They set high standards and high demands, which is great because it means they care about us and want us to do our best.

And they're never satisfied! They always feel like the present is not good enough.

The inner child is lively, cute, romantic, and naïve. It loves to cuddle with kittens, watch the touching parts of TV shows, and cry.

So emotional and impulsive! And so kind to others without thinking.

I absolutely can't bear to see other people suffer!

As an adult, I'm more rational. I weigh the pros and cons, don't show my emotions so easily, and fight for what I want. And I'm proud of who I am!

And if I can't do it, I'll just accept it!

If only the inner child controls my external body, then I will be particularly lively and cute during that period of time! I'll be silly, innocent, talkative, and emotional. I love to play!

I love snacking!

If adults simply control the external body, then I was more methodical and less carefree during that period of time. It was very reliable, but also slightly boring.

Not very funny, but it's still great!

But the absolute worst thing is when the inner parent and child appear together. One is scolding, and the other is taking the scolding!

Then I'll just fall apart, and I'll figure it out!

I feel like I can't do anything right, but I'm learning! I have no confidence at all, but I'm working on it!

I was feeling pretty down.

At this time, the external me will stand by the side of the inner child. I will cheer it up and comfort it!

Absolutely! Tell it that it's okay to mess up!

The inner child is our true self, the most authentic part of ourselves. And it's a wonderful thing!

The inner parent is our superego, the embodiment of the punisher.

Growing up is about achieving a fantastic balance between the ego, id, and superego!

My childhood caregiver was very anxious and strict, which made me the person I am today! For a long time, I was very afraid of my caregiver, but that fear helped me become the strong, independent person I am today.

I was excited to see what she would say next!

Over time, this external voice of reprimand was internalized in my mind, and when I encountered challenges, I became afraid. But I was also excited to see what I could do to overcome them!

Fear of failure. But what if I told you that you can conquer that fear?

I truly believe that people who are particularly prone to anxiety did not receive enough warm and nurturing care as children. They were not well accepted or supported, but there is so much they can do to change that!

Therefore, we have the incredible opportunity to become more stable and to seek external recognition in order to gain self-worth.

In short, there is a lack of unconditional love. But there's good news! We can work to change this.

We just haven't been loved unconditionally — but we can change that!

When we grow up, we get to nourish the timid and fearful child within, accompany it as it grows up, and accumulate many small experiences of success to increase our sense of control over reality and a sense of accomplishment.

The great news is that over time, anxiety will not affect us as much!

Anxiety is not a disease! And anxious people are not bad!

We can absolutely take better care of our inner child! We can give it the confidence and encouragement it needs, as well as the support and love it deserves.

Greetings.

It is evident that your current state of mind is highly unstable. It is also possible that you have previously encountered numerous challenges, yet have not effectively addressed, acknowledged, or resolved them. Consequently, you are currently investing a significant amount of energy into your studies, maintaining your grades, and focusing on each exam result. It appears that securing admission to Tsinghua University is your primary source of motivation and stability.

However, your current state of mind is actually detrimental to your learning. You are unable to manage your emotions and yourself effectively. You expend a considerable amount of time and energy on these issues, which impairs your learning efficiency. Once a sense of defeat sets in, you experience frustration with your studies and a surge of negative emotions that have been suppressed in your subconscious. These emotions may manifest as self-punishment, such as slapping yourself or feeling angry and ashamed simultaneously. I posit that these negative emotions and experiences deplete your energy, akin to draining a pool of stagnant water of its vitality.

Prior to this, you were in a highly unstable state, which ultimately led to your decision to take a break from your studies. While I am unaware of the specific treatment process or implementation process after diagnosis, it is evident that you have experienced significant fluctuations and impacts on both a physical and mental level. Now, you may be coming to terms with the fact that your high school life is entering its final critical period, the second half of your senior year. This is a pivotal time, where you must focus on making the most of your remaining time in high school to prepare for the future. Given the circumstances, it is understandable that you may feel unprepared to take on the challenges of university life. However, it is crucial to recognize that this is a crucial juncture where you must make the necessary adjustments to ensure a successful transition.

In comparison to spontaneity and initiative, motivation and internal drive, you are more akin to being compelled by life and study to progress. The pressure you face is significant. Furthermore, your body and mind have not been adequately cared for, resulting in a considerable burden.

However, it is evident that you have never relinquished your determination and have consistently persisted in your endeavors, continuing to pursue your life's objectives and realize your intrinsic value.

However, when the act of studying is approached with excessive seriousness and regarded as the sole means of resolving one's problems, societal expectations regarding the value of academic performance become unduly elevated. This, in turn, can lead to a suboptimal learning process. Furthermore, when confronted with a significant examination, the influence of one's personal concerns and anxieties, coupled with an inability to regulate emotional responses, can have a profound impact on the outcome.

It is reasonable to posit that you have had some particularly good learning experiences in the past, namely those occasions when you felt relaxed and happy, and when you felt a sense of achievement and happiness. At that time, learning was a pleasure for you. Furthermore, your top grades and excellent exam results were a kind of test and affirmation of your learning process.

Now, when you resume your studies, attend class again, complete the assignments, and take the exam again, your primary concerns may be whether you will be admitted to Tsinghua University and whether you will achieve your goal, whether your grades will decline, and whether you will be able to perform normally in the next exam.

When the mind is preoccupied with such distractions, learning efficiency is diminished, and the capacity to study may be entirely absent when the individual is in a particularly negative emotional state. A significant proportion of the current grades may be attributable to the previous foundation.

When certain feelings or emotions that are subconsciously perceived and not fully conscious are triggered in a context of low mood or when encountering a matter of particular importance, it is essential to identify them as mental health issues, such as a diagnosed symptom, in order to maintain and regulate physical and mental health. This allows for the subsequent step of exploring ways to relieve and heal.

When an individual experiences persistent negative affect, an inability to cope with these emotions, fluctuations in emotional state, impaired ability to manage emotions, inefficiency in daily functioning, a lack of motivation, difficulties in studying, working, or engaging in routine activities, a sense of being stuck, and a tendency to ruminate, these symptoms suggest that the body and mind have been significantly affected and that the individual is already in a state of suboptimal health. In such cases, timely adjustments and stress management strategies are essential.

Furthermore, it is inadvisable to self-diagnose or self-label with a mental illness or symptom without a comprehensive understanding of its characteristics or implications. This practice is not only futile but can also have adverse consequences. In the context of therapy and counseling, such self-labeling is similarly discouraged. Instead, greater emphasis should be placed on the individuality of each person, allowing them to recognize that mental states are inherently dynamic and subject to fluctuations. While challenging periods may arise, with the right support and a positive outlook, individuals can navigate these phases successfully. The duration of recovery may also vary, contingent on the specific symptoms and individual differences.

Good day, question asker. It is a pleasure to engage with you on this topic, which is of great interest to me. I am eager to explore the mentality of students in their senior year of high school together with you.

First and foremost, your situation has once again made me acutely aware of the challenges and difficulties faced by many high school seniors.

The distinction is that your academic performance is superior to that of many of your peers, affording you the opportunity to pursue admission to renowned institutions such as Qinghua or Peking University. This illustrates that you have a clear trajectory for advancement.

However, over the past three months, it seems that a significant error has been made on each examination. It would be beneficial to understand the underlying reasons for this pattern.

It is postulated that the cause of the errors was a lack of cognitive processing due to elevated levels of anxiety during the examination.

It would be beneficial to ascertain whether the loss of points was due to carelessness during calculations, caused by a lack of focus on the task at hand.

It is possible that the question was not read carefully.

Could the issue have been time management?

It would be beneficial to ascertain the number of points lost due to these reasons. The question owner is encouraged to provide a summary and engage in reflection.

Given your exemplary academic performance and well-established academic foundation, it would be unfortunate if you were to lose points due to an inability to regulate your emotions. I extend my support and encouragement to you.

Let us examine the optimal course of action for enabling individuals to perform at their full potential.

It is imperative to remain calm and avoid creating an adversarial relationship with oneself.

Each time the question owner erred, he would experience regret and self-reproach, as though he had been sentenced to death. The question owner was inflicting harm upon himself. If he lacked self-belief and felt that there was no hope, then who could help him?

It is important to empathize with the situation of others. The senior year is characterized by intense competition and pressure, which can lead to feelings of stress and anxiety. Therefore, it is crucial to maintain a sense of perspective and not take mistakes too seriously, as they are an invaluable learning opportunity that can help prevent similar issues in the college entrance exam.

It is imperative to have confidence in oneself.

Your past experiences have shaped you into the person you are today, and it is you who will determine your future.

I am unaware of the specifics of your experiences, but I can discern your trepidation regarding setbacks and your current state of distress. I have also endured a period during which I was disinterested in all things, fearful that my endeavors would prove futile, and grappling with my parents' lack of comprehension. The solitude I experienced was akin to a cat's incessant scratching at my heart.

I was apprehensive about the reactions of others, and I was eagerly anticipating the examination, yet I was also apprehrehensive about it.

I was perpetually concerned about performing poorly on the examinations, and I frequently experienced headaches and general malaise. Given my suboptimal academic performance at the time, my friend advised me to "disregard psychological issues in your third year of high school and focus on your studies."

His advice was to disregard irrelevant considerations and focus on improving one's weak areas. Ultimately, I was able to perform at my optimal level.

Indeed, the preceding months were fraught with challenges, yet as the deadline approached, a sense of tranquility emerged. Perfection is an elusive ideal, and the pursuit of it often leads to disappointment. Instead, the realization that hard work yields tangible outcomes brings a sense of fulfillment.

Your performance was markedly superior to my own, and I am confident that it was not without considerable effort on your part. You are, in fact, an exemplary individual.

This is reminiscent of the Jansen effect.

It is recommended that psychological burdens be relinquished in order to facilitate optimal performance.

There was once an athlete named Jansen who was well-trained and strong, yet consistently underperformed in competitive settings, causing him and others to experience disappointment. It is evident that this was largely due to the presence of excessive pressure and nervousness.

This phenomenon, in which an individual typically performs well in non-competitive settings but fails in an official competition due to a lack of the requisite psychological qualities, is known as the Jansen effect. A similar psychological phenomenon is the "needle-threading mind."

A psychologist once conducted an experiment in which participants were asked to thread a sewing needle. The results demonstrated that the more concentrated and targeted the effort, the more difficult it was to get the thread to enter the tiny eye of the needle. This suggests that a strong sense of purpose may hinder success.

This phenomenon is referred to in psychological literature as "purpose trembling" and is more commonly known as the "needle-threading mind."

Additionally, at the 2004 Athens Olympics, the Chinese women's volleyball team secured the Olympic championship with a 3-2 victory over the Russian team. When the national anthem of the People's Republic of China was played and the national flag was raised, how many individuals demonstrated emotional response?

The victory was not solely due to the outcome, but also owed to the exemplary display of sportsmanship and determination exhibited by the women's volleyball team. Despite initially losing two sets to the Russian team, the Chinese team demonstrated resilience and composure in the third set, employing a methodical and strategic approach. Apart from a brief 12-12 tie, the team maintained a consistent lead, ultimately securing the victory.

Ultimately, the Chinese girl, who had regained her confidence, emerged victorious. Therefore, it can be argued that the Chinese women's volleyball team's success can be attributed to their exemplary psychological fortitude.

Similarly, the table tennis player Deng Yaping, who has already retired, is often recalled for her ability to remain calm and collected in high-pressure situations, as evidenced by her performance in crucial moments during the final few balls of competitions, which ultimately determined her success or failure. She herself has acknowledged that while technical skills are important, psychological qualities can be just as crucial in determining success.

Life is replete with fluctuations, encompassing both positive and negative experiences. A pessimistic outlook leads to a state of unhappiness and resentment, whereas a positive perspective fosters a sense of interest and enjoyment. As Su Shi observed, "There is neither rain nor shine," which can impart a sense of tranquility and return one to a state of innocence.

In the Song Dynasty poem "Pouring Out to the Moon on the Jiang" by Zhou Mi, the author states, "Such a country, still beautiful." Despite the indifference of the world, it is but a transient phenomenon, destined to give way to the enduring beauty of the landscape.

It is challenging to achieve the state of being able to "not be arrogant in victory and not be discouraged in defeat," to maintain an indifference to fame and fortune akin to that of the ancients, and to consistently approach examinations with a positive mindset. Without experiencing the turbulence, it is difficult to perceive the subsequent positive outcome.

When Zhou Enlai was a young student, he was asked by his headmaster why he studied. Rather than responding in the manner of his peers, he proposed that his motivation was "for the rise of China." This inspired him to study diligently, and his academic performance was consistently exceptional. From an early age, Zhou Enlai set ambitious goals, but he did not allow this to become a psychological burden that pressured him to move forward.

He is broad-minded, open to learning, and maintains a strict standard of self-discipline, insisting on continuous learning throughout his life. He has achieved considerable success in his professional career.

In everyday life, some of the most academically gifted students repeatedly fail to meet the standards required to gain admission to college, while athletes with comparable levels of physical strength and skill perform unusually well in competitions and suffer defeat. Upon closer inspection, the discrepancy between these two sets of abilities can be attributed to psychological factors, particularly an overemphasis on gains and losses and a lack of self-confidence.

Some individuals typically possess a lengthy list of accomplishments and stand out from their peers, leading to the formation of a psychological construct wherein they perceive themselves as incapable of failure. When coupled with the specific nuances of the competitive setting, the elevated expectations of external entities such as society, the country, or the family unit, this construct can intensify their apprehension about potential gains and losses, creating a significant psychological burden. Consequently, it becomes challenging for such individuals to perform at their optimal level when they are heavily burdened by this intense psychological conflict. Conversely, a lack of self-confidence can manifest as stage fright, which can further impede their potential for success.

In the context of academic instruction, the Jensen effect is frequently observed, particularly during major examinations. Students may experience significant distress and ultimately fail due to a combination of external pressure and other contributing factors. This phenomenon can be attributed to the inverse relationship between expectations and outcomes. When parents have high expectations of their children, it can lead to a sense of disappointment if their children do not meet those expectations. Conversely, when parents are overly encouraging, it can also have adverse effects, as children may feel undue pressure and perform poorly.

Despite a solid foundation in their studies and adequate preparation for examinations, many students perform poorly when it comes time to take the big exam. This is often due to factors such as nervousness, panic, or even a sudden loss of memory, as if their minds were a blank. The main reason for this is that students have high expectations for the examination and lack confidence.

Those who seek success but are fearful of failure may find themselves in a state of anxiety and excessive pressure. This can result in an imbalance between excitatory and inhibitory processes in the cerebral cortex, leading to dysfunction of the autonomic nervous system and the emergence of various symptoms.

What measures can be taken to circumvent the Jensen effect in an examination setting?

Firstly, it is imperative to discard any irrational beliefs. A common sentiment expressed by students experiencing exam anxiety and nervousness is as follows:

"I must succeed at important examinations at all costs."

"Should I fail an important examination, I will be considered worthless, my peers will look down upon me, and I will be extremely embarrassed."

"If I do not perform well on the examination, my future prospects will be severely compromised."

Although these words can reinforce determination to perform well on the exam, they can also precipitate anxiety, which is detrimental to optimal performance. To circumvent the Jensen effect, it is imperative to rectify these erroneous beliefs in students' daily lives, thereby fostering the beneficial habit of approaching exams with composure, mitigating nervousness, and attaining their full potential.

Secondly, comprehensive training and improved test strategies should be emphasized. While smaller tests typically assess specific knowledge, larger tests often evaluate the comprehensive application of knowledge from previous and subsequent lessons, as well as knowledge from diverse subject areas.

It is essential that students enhance their capacity for integrated comprehension and adaptable deployment of diverse forms of knowledge, augment their problem-solving abilities, and cultivate efficacious strategies for navigating intricate challenges. Furthermore, they must engage in introspective reflection on their performance in previous significant examinations, discern shortcomings, and devise solutions.

Thirdly, it is imperative that educators and parents maintain composure. For parents and teachers, elevated expectations can also induce stress in children, necessitating a reevaluation of these expectations.

It is important to recognize that children require more than just encouragement; they need a comprehensive support system that addresses their academic, emotional, and social needs. Additionally, parents and educators should approach formal examinations with a balanced perspective. Excessive pressure on students may lead to adverse psychological effects, as they may feel a sense of obligation to perform well to meet the expectations of their parents and teachers.

Fourth, it is advisable to downplay the result and focus on the process. When taking an examination, it is recommended that students focus on the process of solving the problem and avoid dwelling on the result.

This will not only enhance the precision of your responses but also facilitate a state of composure and tranquility.

In conclusion, it is advisable to utilise positive terminology to elicit favourable sentiments. When confronted with challenges, it is beneficial to employ phrases such as "calm," "careful," and "stay calm" to reassure oneself, and to engage in deep breathing exercises and other relaxation techniques. It is similarly recommended to minimise the use of negative language, such as "don't be nervous," "don't panic," and "don't make any mistakes," as this can exacerbate feelings of anxiety.

It is important to provide oneself with positive suggestions.

There will be occasions when one must navigate the challenges of the present situation with the same courage and determination as one would face a storm at sea.

I would like to extend my best wishes for success in the forthcoming examinations.

Hello, question asker!

I am Enoch, the one who answers. From what I have gathered from the questioner's description, it seems that the questioner is an excellent high school student. Like many students at this stage, the questioner is also facing the tremendous pressure of the college entrance exam. Moreover, the questioner has set a very high goal for himself, which is to aim for Qinghua and Peking University. Therefore, it is only natural that there is a certain amount of pressure to learn. The questioner also hopes to make some adjustments to get through this semester.

Perhaps it would be helpful to examine some of the underlying causes of this situation for the questioner.

1. When faced with challenges, the questioner may sometimes be overly critical of themselves.

The questioner is actually particularly good at studying, but could benefit from exploring alternative ways of emotional catharsis. Although I don't know what the questioner experienced in elementary school and junior high school, it can be seen from the way the questioner now deals with setbacks that the questioner may have formed a self-attacking way of dealing with setbacks in the past. Regret is actually blaming oneself in attitude, and even acting out by slapping oneself in the face, in order to relieve one's inner sense of defeat and vent one's inner dissatisfaction with oneself. However, if this method is used for a long time, it could potentially cause some physical and mental harm.

2. When the questioner encounters setbacks, he may experience a strong emotional reaction.

It seems that the questioner tends to be overly critical of himself when he fails an exam, which can create a psychological state in which he feels almost defeated. This can also lead to a strong sense of destruction, as the questioner describes feeling as though he has been sentenced to death. Any setback can make him feel that his life is already a pool of stagnant water with no changes. It seems that the questioner may also unconsciously take self-destructive actions in the exam, which could manifest as making major mistakes. This does not seem to be caused by the questioner's intellectual factors, but rather a manifestation of the questioner's loss of control over himself and thus over the exam.

It might be helpful to consider that the questioner's problem could potentially be solved by adjusting one's mentality, approach, and emotions when dealing with setbacks.

1. Consider embracing a renewed perspective in the face of setbacks.

It would be beneficial to consider an important course in high school psychology, "How to Face Setbacks." Everyone experiences setbacks differently. Some may feel a sense of rebirth, while others may feel disillusioned. It's important to recognize that life is not always smooth sailing. The questioner has already achieved a level of excellence that many people their age may not have reached. This may mean that many people have experienced more setbacks than the questioner, but have managed to overcome them. It's also worth noting that not everyone is equally good at their studies. Some may have a more optimistic outlook on life.

They tend to view failure as a normal part of life, which can be beneficial in the face of setbacks. It's important to recognize that we cannot excel in every field or subject. Learning is not the only aspect of life. When faced with a setback or failure, it's valuable to identify areas for improvement and incorporate that knowledge into future learning. This approach can help us enhance our success rate by drawing upon past experiences. Additionally, by persevering through challenges, we can gain insights into a more resilient and successful version of ourselves.

It is important to remember that self-criticism and self-destruction in the face of setbacks can have a negative impact on our confidence. On the other hand, courageous self-encouragement and self-exploration can be powerful tools for growth and development.

2. It might be helpful to relax, look for the cause of the mistake, think about a solution, and believe that you will do better.

When facing challenges, it can be helpful to encourage oneself and recognize that setbacks are simply part of the learning process. By strengthening exercises, consolidating knowledge, and increasing the number and depth of checks during exams, students can gradually improve their grades. When students actively make these changes, they are also actively creating a better self. Over time, this can lead to a subconscious belief that they can overcome difficulties and do better. With such positive psychological cues, students may also find themselves making changes in exams to avoid mistakes and improve accuracy.