Understanding the Test Condition
In my treatment, I regularly treat students in the struggle with test stress. The same problem again year after year:
• Sleep Difficulty
• Anxiety / Concerns / Thinking
• Irrational and / or aggressive methods
• Abdominal pain
• Terrible thoughts
If a student has one or more of these issues, he needs help to control himself. Where can they start?
It's necessary to start by understanding what's happening in your brain, under special conditions "trying to study while focusing on". To be simple, you can say that in these circumstances two parts of the brain are in competition with each other.
The first, related to the study, is the logical part of the brain, located in front of the head behind your forehead. It is known as pre-frontal cortex. This is where we work information, without emotion. We use it if we have to learn.
Second, & # 39; the fight / flight & # 39; part of the brain, caused by stress. It is located on the back of the head and known as amygdala. All our perceptions (what we see, hear, smell, taste, touch) are processed through this sent first to & # 39; check & # 39; if it is safe. It's like a computer program running in the background all the time without being fully aware of it.
Recent studies have shown that signs to the front or study centers of the brain are temporarily lost when we go on a fight / flight. Instead, the stress situation focuses on the brain's survival area. Remember that survival is a priority in the body. Feeling threatened will stimulate battle / aviation. When reaction to survival takes over, sensible thinking is less important and the sign of this part of the brain is switching off.
When your body goes to a fight / flight a major change occurs, including; increased heart rate, shallow breath and adrenaline increase. Add this by stopping producing gastrointestinal enzymes in your stomach and mouth and gut can decrease. Your bladders may also want to drain. Your neck and shoulders can become locked & # 39; or tight like your jaw. These changes explain why so many of the symptoms listed above occur when the test pressure increases.
In my experience as a physiotherapist, some people are more sensitive to the fight / flight reaction than others. The reasons may vary from genetic engineering, to stress and injury. In cases where a background is a shock, it is best to look for a professional service. Talk to your doctor or teacher for advice.
If you're learning, you need to be safe, calm and inspiring. If you experience any stress, this is normal, but if it is overloaded, you must overcome it before it becomes too much.
So what can you do to control your test press? Below, I have introduced Top Tips to Control Exams.
Number 1 – Manage your breathing.
You will remember how your body changes in a battle / flight position. Your breathing and heart rate are faster and you get an increase in adrenaline. As you breathe down, you calm your nervous system in general. As a result, mediators have given people the opportunity to use it as part of their exercises for thousands of years. There are some simple breathing methods I teach for stress tests. If you do them for a few minutes, even in crises, it will help with stress. You simply can not breathe regularly and slowly and continue to survive. Breathe slowly and without force with closed eyes to get the best results.
Number 2 – Move
Your brain and body have evolved to respond to stress by moving. The fight / flight reaction is a function for action. Unfortunately, your brain does not understand the test stress requires you to sit down! By taking action, you fulfill your body to move.
Studies show that short bursts of cruel motion are very successful. This seems natural to me as it resembles what you would do if you had to run away from a bear. This is how the brain is designed. When you burn out of adrenaline, your nervous system will feel better. The increased benefit of doing this regularly is that it sharpen your brain to learn. Fitter the body, the better brain and quieter mind.
Number 3 – Visualization
I have been practicing for many years and I'm always amazed at the results. It works well with respiratory procedures. When you close your eyes and look forward to a positive exit in the future, your brain begins to create an emotional state that assumes that potential. I use it a lot for the public address. When I practice it before I speak, it's the conclusion that I feel like I'm talking to one person. It's easy and fun. An important part is this. You must think about the event you feel stressful while you are feeling well. The brain attaches great respect to the emotion and begins to move on. I receive generous feedback from students who practice this technique.
Number 4 – Eat healthy, healthy food.
Preparation for a final exam is similar to preparing a sports tournament. A high amount of energy will be required by you. It is therefore important that you have a healthy diet. A varied diet with good vegetables is necessary. You need to get good nutrients into your body so you can maximize your energy. Good fat, good vegetables, clean meat are all important. Reduce your sugar level slowly as you increase the intake of other foods and you must improve strength and alertness. Drink plenty of water. It helps to cleanse the body and the brain loves it.
Coffee and energy drinks can adversely affect people so I recommend not using them. Very often you can get energy and then a crash that understands you worse than before you started.
Number 5 – Sleeping
Wake up tired of sleepy sleep starts at the back of your back. An important aspect of sleep is to wrap down before going to sleep. Stop learning for an hour and put away smartphone and television. Take a walk to clear your head or meditate. There are special yoga strings that night that will also help. Another great way to make your body and mind relax is Epsom football sales, taken for fifteen to twenty minutes.
One of the benefits of exercise is that the body is tired and sleep becomes easier. Finally do not eat too late and drink soothing herbal remedies.
So remember, if you are learning about important tests and you feel the pressure, remember that too much stress makes everything worse. You can balance stress with breathing and physical activity by visualizing positive output and eating and sleeping well. If everything is overwhelming, be sure to tell a parent or teacher and get help from a professional. No matter how important you think the tests are, nothing is important to your health. So be as quiet as you can.
Congratulations on you!