How to prepare for the exams? The advice of a psychologist
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Any exam whether it is prom or introductory – is a stressful situation for someone who rents. How to prepare for exams? What exercises will help You to worry less? How to behave at the exam? Can chocolate help You all better remember? Is there a difference — to repeat aloud or silently? What method is most effective for memorization? And, most importantly, how to help yourself? This is what we asked Lyudmila the korowai, a psychologist at the Centre of a successful relationship.
— There are many ways to memorize: by associations, schemes, plans… Which method is most effective?
All of these methods are good and they really work. As a rule, people in the learning process by using different methods of memorization, and finds “their”, those that will be most effective for him. A significant role in preference of those or other methods of remembering plays a leading modality of man and the dominant hemisphere of the brain. Therefore here it is impossible to say which method is most effective. For each it will be his.
— Is there a difference between when students repeat knowledge to myself and out loud?
The repetition of the material “myself” is ineffective. It seems that remember, know, and begin to answer — and the answer is crumpled, fragmentary. Better to make a plan, scheme, answer, and be sure on paper and not in mind.
Before the oral examination can check their readiness, speaking the answer out loud in front of a mirror. Then enter a special kind of memory — rededication memory, and the test this material is easily remembered.
— How to develop their emotional stability?
To train emotional stability is very useful and effective exercise “for half an hour, which belongs only to me.”
The essence of this exercise is to give yourself at least half an hour after class, in order to disconnect and rest before the next stage of work. Spend this half hour as you wish: stroll through the streets of the city, read poetry or prose, listen to music, play with a pet, go to the window and look at the sky, the trees, walking down the street people try to imagine what they are thinking, relax and sit with your eyes closed, or, conversely, fill a pause active movements: dance to rhythmic music. Most importantly, these half-hour you spent exclusively on their own and to bring you satisfaction and joy.
Also the development of emotional resilience promote methods of self-regulation, deliberately created by man to control himself. It is possible to allocate four options of self-regulation: relaxation (relaxation), concentration, visualisation and self-hypnosis.
The main way of self-regulation — self-hypnosis. It should be positive, uplifting, constructive (not to instill negative); must be couched in simple, clear and typical sentences in the affirmative form without the particle ‘not’ (I want, I can, etc.) and involves multiple repetitions.
But we must remember that the psychological techniques of self-regulation is individual, so graduates and applicants in the preparation and during the exam it is advisable to find their own ways of self-regulation. If this is difficult to do yourself, you can seek the assistance of professional psychologists and to use them to learn different techniques of self-help and self-regulation.
— Many teachers believe that it is impossible to study the day before exam. Do You agree with this?
Yes. Day before exam it is better to devote to maintaining good physical condition and psychological well-being. You need to stop all training (it makes sense to do it before, for two or three days, but it under force not to everyone, as fear of the upcoming test is usually overpowering), in order to avoid the effect of “porridge in the head”. Must this day choose gentle treatment: plenty of rest, prefer active rest calm, avoid strong physical and mental stress. It is best to spend the day in good company and leisurely walks. The night before the exam it is very important to sleep. Many people make the mistake all night before the exam spend at the books, the effect of such act is reversed — instead of having to systematize the knowledge and implement the perfect answer in the exam, the brain is taxed, there is an effect of a “heavy head” and the person often begins to feel that he “remembers nothing”. Therefore it is not necessary to strain, and it is better to go to bed early and Wake up with a clear head and good thoughts.
All arrangements for exam day should be spent not on the morning of the exam, and the day before: prepare clothes, charge your cell phone, lay down the necessary documents, writing implements (including spare) — this will help you not to worry on trifles.
— Some people in the night before a test sleep with the textbook under my head — it is believed that because all the knowledge “creep” in the head. Or shout in the window: “Freebie, come!” How such techniques impact on the person?
All these so called “rituals,” but rather,methods, not that other, as a way of constructive, positive psychological setting for the exam and the belief itself (i.e. self-hypnosis) that all will be well. Therefore, the student will be useful to recall everything that is associated with successfully passed exams, then to secure “good omens” as their own “rituals”, which will accompany him during all the following tests.
— How not to worry the day of the exam?
To cope with anxiety on exam day is almost impossible, especially if the first exam in my life or decide the fate dealer. However, it is possible to somewhat reduce the level of stress and ensure success.
It is not necessary in this day to be sedated as they may cause drowsiness or defocus attention. Instead, it is better to enjoy Breakfast. Breakfast should be dense enough, but not plentiful (abundant food makes you want to sleep).
— It is believed that chocolate helps to remember it. Is this true?
Yes. Chocolate stimulates the thought processes. For Breakfast you can eat a few pieces of chocolate.
In order to cope with the physical exertion, it is necessary to do exercises or workouts before Breakfast. It is also useful to take a contrast shower, finishing it by pouring cold water.
To take the test is recommended in usual clothes, which on a subconscious level will provide comfort and a sense of security. As a “support group” you can invite those closest to you that can help to distract and reduce the feeling of anxiety. Don’t forget to bring a bottle of water with you to the exam!
It is also desirable, at least for a few days before the exam learn special breathing exercises that will quickly remove unnecessary neuromuscular tension, and optimize functional status.
The fastest and most effective way to overcome feelings of stress and panic is to close your eyes and take some slow, deep breaths. This type of breathing will calm the nervous system. You can say to yourself “I am calm and relaxed” or “I know I can do it, and do it well!”
To cope with anxiety, you can also exercise “Prodesca”: inhale slowly for a count of 7, then hold the breath for a count of also to 7, and exhale, again counting to 7. Due to the fact that we are breathing slowly, the heart begins to beat slower and the amount of adrenaline in the blood decreases.
— How to behave at the exam?
During the exam it is advisable to think about anything except the exam. Thoughts about what will happen if You fail to pass the test, or dreams about how wonderful life will be after you pass the exam, it is better to leave the threshold of the institution.
Need to focus on the upcoming event. After receiving a task, we should not strive to instantly start to write the answer to the question. As a rule, the time offered for the job, designed so that man should pre-think. It is better to calmly try to remember what You’ve read on the subject and then proceed to the assignment.
At the oral exam you need to first make a diagram of the answer.
Even if there is complete certainty in his response, it is not necessary first to take a job or go to answer better once it carefully and reread written, and only then deliver work or respond.