5 Answers

  1. Good afternoon.

    An anxious state is a consequence of certain thinking. In this case, there is a fear of making a mistake, not passing the exam in the form of thoughts: “What if I don't pass ?”, “It's terrible if I fail this subject”, “I must pass the exam well, otherwise everything will be a disaster”, etc.

    Such attitudes create internal tension, which affects the concentration of attention. Because there is an idea that the exam must be passed, and even as best as possible, you start to worry, and then try to fight this anxiety. As a result, some of the energy and attention is spent on these processes, and less time is spent on solving problems.

    You can start by changing your perspective on the situation. In itself, the belief that “I must pass the exam as well as possible” is a strict requirement and does not always bring results. Alternatively, you should allow yourself the right to make a mistake, to assume that any outcome is possible, since you are a living person and no one is immune from mistakes. Gradually move from the option “I just HAVE to do the best I can” to “I'll do it as best I can, as best I can, and come what may.”

  2. the 1-to-2 (or 1-to-3) breathing technique helps well-a quick deep breath and a slow exhalation-for example, counting in the head-inhaling “one-two”, exhaling ” one-two-three-four – (five-six)” – focusing on the breath and withdrawing as if into ourselves, we cut off external stimuli and this helps to concentrate. tested in a hundred situations – it works.

  3. Keep track of your thoughts, keep the flow under control. As soon as a thought leaves the topic, immediately return it to the desired topic. Well, if the panic has already started, shift your attention to the window. think about how the landscape outside the window could help you solve the exam problem. As absurd as it may sound, 2 of my classmates pulled themselves together in this way and finished the exam, although it already smacked of hysteria. One found inspiration in the clear blue sky, the other just relaxed. There was a Russian exam. Both were written in 4, by the way.

  4. I would recommend that you think about whether you have a social phobia. Social anxiety disorder is manifested by increased anxiety and fear in certain social situations that you want to avoid in every possible way. There is a Libowitz scale LSAS, you can pass it online. If my assumption is correct, then you should get rid of it from a psychologist or a psychotherapist who knows the methods of cognitive behavioral therapy. If there is no social phobia, then everything is solved even easier.

  5. Several principles helped me get a red diploma.

    1. If the exam is “passable”, then it is better to spend more time during the semester, establish yourself in front of the teacher and do everything to keep the actual exam to a minimum.

    2. If the exam is a “milestone”, then immediately before it, all the forces should be thrown at the perfect polishing of all knowledge and tasks. Ideally, get tasks from previous years and solve everything.

    3. If neither one nor the other works out, then you don't need to take this exam at all. It turns out to postpone-well, it does not work-pass according to GOST and score. All the same, then most often you can retake.

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