How can we effectively alleviate anxiety? See what ape tutor says

In the near future , The children are going to have their final exam this term . As the exam approaches , Many parents will find , Children will have some pre exam anxiety more or less , For example, I have insomnia the night before the exam 、 The mind is blank during the exam 、 Sweaty Palms 、 Unable to concentrate, etc . meanwhile , When some children enter the new grade , There will also be those who worry about not doing well in study or their companions 、 Teachers don't like to wait for anxiety . So , Ape tutor specially sorted out several methods to alleviate anxiety for everyone , I hope I can help you .

 

Some studies suggest that anxiety has two components . One is worry , It's the cognitive aspect of anxiety , Disturbing thoughts about an individual's ability to cope with a situation , For example, if you fail in the exam, will your teachers and classmates think you are stupid or have poor ability . The other component is emotional , Emotionality is the emotional aspect of anxiety , It involves some physiological reactions , For example, muscle tension 、 The heart beat faster 、 sweat 、 Fidgeting, etc .

In different situations , Different levels of anxiety , Will have different effects , It can be roughly divided into two types . Promoting anxiety ： Generally speaking , A high level of anxiety can improve mastery 、 Automated behavior . Obstructive anxiety ： Generally speaking , In challenging tasks , High levels of anxiety may interfere with performance .

To effectively alleviate anxiety , The first thing we should do is to ensure sleep , Focus on daily regulation . Research findings for school-age children , The quality of sleep （ Sleep speed and sleep quality ） Related to anxiety ： High quality sleep can promote the desire to learn ; contrary , Poor quality sleep can lead to debilitating anxiety . So usually , Pay attention to the quality of sleep .

secondly , Focus on problem solving strategies . For example, before the exam , Develop a learning plan 、 Sort out the context of knowledge 、 Do the wrong question before 、 Review the knowledge 、 Find a suitable learning environment, etc . Increase your preparation for the exam , To increase confidence , Reduce test anxiety .

in addition , You can also focus on emotion management strategies to reduce anxiety . For example, in the exam , You can start the exam with no papers 5 Within minutes , Practice slow breathing , Deep inspiration , And exhale fully , Don't hold your breath during this process , A minute 4～6 The second effect is the best . After doing this , Your heart rate variability increases , The prefrontal lobe can fully think , Realize automatic control . If there are conditions , You can also talk to your friends about anxiety , To troubleshoot .

In addition to the above methods , You can also try to divert your attention , Do something that has nothing to do with what causes anxiety , Temporary isolation anxiety , For example, go out to eat delicious food or clean the desk thoroughly . You can choose one that suits you according to these methods , Keep life and study away from anxiety .