How do I prepare for relationship counseling

II. Mental preparation


1. Positive attitude towards the test


One thing is certain:Secret beliefs influence work motivation and exam situation considerably. Anyone who unconsciously fears or even expects defeat promotes with this attitude actual failure.
To encourage positive attitudes towards the test, replace negative self-statements with positive ones because you can change the way you think about yourself.

Here are some examples - Wheredetectyou yourself?

Negative self-statements

  • The whole study doesn't get me any further.
  • I won't make it anyway.
  • I know I am a failure.


Positive self-statements 

  • I'll repeat the material enough times to make it sit well, that will get me ahead.
  • I want to make it and I will do anything to pass the exam.
  • This time I'll fight until the end of the exam, I want to get through.




However, positive self-statements have to be maderealistic and believable be formulated.


Wrong would be:


  • I will get through for sure.



Is cheaper:


  • I am well prepared and can build on my knowledge.
  • I have already passed many exams and I will do my best to pass this one too.



2. Mental training to cope with exams


Basic assumption of mental training for exam anxiety:

  • The more times I am tackling theIntroduce the exam situation, the more familiar it becomes to me.
  • What succeeds in the imagination willalso easier in reality coped.


Concrete procedure:

  • I look for a quiet place, concentrate on rest and relaxation.
  • Then I imagine the situation: the room, the examiner, the colleagues,
  • how I sit there, get a question, think about it, answer, ...


In this way I can learn to gradually familiarize myself with the exam situation. I can also use this exercise when repeating the subject of the day.

3. Relaxation exercises


When you're already preparing for worse Exam anxiety is plagued, it can be helpful

  • Learn autogenic training or similar relaxation methods.

You can also help yourself a little with simple relaxation exercises to find a little more serenity. You can e.g.

  • sit down or lie down quietly for 15 minutes
  • possibly listen to relaxing music
  • Relax your hands, arms, shoulders and neck and move them slightly
  • breathe deeply and calmly, emphasizing the exhalation
  • bring up pleasant ideas such as a wonderfully quiet place
  • a picture with a peaceful mood, ...
  • after the exercise: "come back" to the real situation, move, stretch, stretch, "get going"
  • start the day's tutorial


4. Training the exam situation


In the run-up to the exam, you can expose yourself to as many exam-like situations as possible. A good option is to have yourself asked for questions similar to the test. In this way, your own behavior can be trained and test anxiety can be reduced.


5. Transfer the learning environment to the exam


An experiment from psychological learning research: divers who have acquired a certain learning material under water were hardly able to access this learning material above water, but they were able to do so under water.
So it succeeds in stimulating the learning environmentto "save over" in the test, this can improve performance. A certain writing instrument, a “mascot” or something similar can accompany learning, be taken to the exam and thus create associations - for example, you can learn in the clothes you will wear for the exam.


6. Get in touch with the professor


If an examiner is very strange or unsympathetic, or if you are particularly afraid of him / her - have a contact interview. This relaxes emotionally and you can tune into the personality of your counterpart. Perhaps you will also show your commitment to the subject and the examination. You may also address issues with exam anxiety -Examiners are only human!


7. On the day of the exam:


  • Remember how much and what you have learned
  • No guilt about what you may not have learned or have learned too little
  • Recall the subject areas once again for an overview, but
  • try not to memorize any new material - that is confusing and ineffective
  • do something pleasant, relaxing
  • Apply relaxation exercises
  • to eat something light and pleasant
  • Avoid stress and turbulent situations


Continue to conduct in the exam situation

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Psychological counseling for students at the Federal Ministry of Education, Science and Research, Minoritenplatz 5, 1010 Vienna Austria