面临考试忽然心神不宁，烦躁焦虑，我怎么办？
一个中学生来信说每次考数学前一天自己总是心神不宁，什么书也看不进，心里很想好好复习，第二天考个好成绩，可就是觉得心里烦得很，题目做不下去，做其他事情也觉得没劲。有时就干脆什么书也不看了，倒头就睡。到了考试的当天，在考试之前，更是心里烦得不得了，觉得紧张，坐立不安。他觉得自己真没用。这已经大大地影响了他的学习成绩。
Letter from a middle school student said the day before each test math is always uneasy, what also can't see into the book, the in the mind is very want to review well, the second day of testing a good result, but feel bored very, topic do not bottom go to, do other things also feel boring.Sometimes just what also don't see book, fall asleep.To test the day before the exam, but heart tired, feel nervous, restless.He felt that he really doesn't.This has greatly affected his grades.
事实上这是由考试而引起的焦虑。所谓焦虑就是指伴随着某种不祥的事情即将发生的预感而产生的模糊的令人不愉快的情感。有考试焦虑的同学往往在临近考试时心情紧张，无法专心学习，长期下去就会导致学习成绩下降。
In fact this is caused by test anxiety.The so-called anxiety is refers to with the presentiment that things will happen and the fuzzy of unpleasant emotions.Students have an exam anxiety tend to draw near when the exam mood nervous, I can't concentrate on learning, go down for a long time to cause a decline in academic performance.
考试焦虑的形成既有心理原因，也有生理原因。在心理上是“缺乏信心——情绪紧张——记忆紊乱”的过程。在生理上则是下丘脑分泌的“促皮质释放因子”激素使垂体分泌多种垂体激素，而这些激素的分泌使人体的心跳、血压等生理指标上升，使人体感觉到紧张。当考试前出现紧张烦躁时，合肥心理咨询中心认为可通过以下方法进行调节：
The formation of test anxiety both psychological reason, also has a physical cause.Is a "lack of confidence in psychological, emotional tension, memory disorder" process.Physically is secreted by the hypothalamus "releasing factor promoting the cortex hormone" a wide variety of pituitary hormones in the pituitary gland secretion, and the secretion of these hormones that the body's heart rate, blood pressure and other physiological indexes rose, make human body to feel nervous.When there is tension before the exam, be agitated, psychological consulting center in hefei that can be adjusted by the following methods:
1．自我松弛法。放松躯体肌肉以放松紧张心理。简单的自我放松方法有：排除杂，意念集中，做深呼吸；自信地微笑；或是通过简单的指示作深度的肌肉放松，从头部开始放松全身肌肉。
1. Self relaxation method.Relax the body muscles to relax nervousness.Self relaxation techniques are simple: eliminate miscellaneous, focus, do take a deep breath;Confident smile;Or through simple instructions for the depth of muscle relaxation, from the head start to relax all your muscles.
2．适当地转移注意力。当考试前夕十分紧张，实在难以集中注意力复习时，可以暂时转移注意力。考试前的焦虑事实上是一种抑制状态，适当地转移注意，做一些轻松愉快的事情可以使我们缓解考试压力。
2. Properly distraction.When the exam eve very tense, it would be very difficult for us to concentrate when reviewing, can temporarily distracting.Before the exam anxiety in fact is a state of suppression, properly transfer note, do something enjoyable can alleviate the pressure of the exam.
3．分析压力来源，重建认知观念。考试压力产生考试焦虑，因此我们应分析自己的压力来源。一般而言，学生的压力来源于三个方面：父母、老师和本人。我们要分析自己主要的压力来源于其中的哪一方面，分析此种压力对自己产生的影响及其合理性，如：要是考不好妈妈会责怪我的。对于此种压力，思考一下自己产生的焦虑程度是否合理。
3. Analysis of the pressure source, reconstruction of cognitive concept.Test stress test anxiety, so we should analyze their sources of stress.In general, students' pressure comes from three aspects: parents, teachers, and himself.We want to analyze his main source of stress is which on the one hand, analysis of the impact of this kind of pressure on yourself and its rationality, such as: if a bad mother will blame me.For this kind of pressure, think about their level of anxiety in the produce is reasonable.
4．积极的自我暗示。考试焦虑是一种与考试相结合的条件反射，它往往和失败的考试经历有关。由于失败的考试经历或是担心自己达不到理想的考试成绩，我们往往再三要求自己：“千万别考砸了”。而在对待成功和失败的态度上，又有两种不同的类型：一种人千方百计地追求成功，“我一定能考得比上一次好”；另一种人绞尽脑汁回避失败，“但愿别考得像上次那么糟了”。而后一种态度不仅消极而且容易引起紧张，因此我们应给予自己更多的积极暗示，使自己在考试前有一个比较好的心理状态。
4. Positive self-talk.Examination anxiety is a kind of combined with the examination of conditioned reflex, it often and failed exam experiences.Failure of the exam experience or worried about being short of the ideal examination results, we often repeatedly asked myself: "don't" exam.But on the attitude towards the success and failure, and there are two different types: a person one thousand to pursue success, "I will be able to test better than last time".Another people scratching their heads to avoid failure, "I wish don't test like last time so bad".Then an attitude not only negative but also easy to cause nervous, so we should give ourselves more positive hinted that make oneself have a good psychological state before the exam.
