In the last few days before the 2018 national college entrance examination, many examinees rushed to the 'battlefield' immediately, but they were anxious before the examination. They didn't think about tea and didn't like food, and their forgetful memory declined. How should parents guide their children when examinees were in these situations? How to improve children's anxiety before examination? Is there a way to relieve anxiety? Come and have a look with Xiaobian.
In any case, the college entrance examination is really a big test worthy of attention. It can determine the fate of many people to a certain extent. At present, the college entrance examination is coming soon, many senior three candidates are anxious and nervous before the college entrance examination.
What about anxiety before college entrance examination?
1. Self suggestion training
When the examinee feels anxious and distracted during the review, he can try to relax and decompress with self suggestion. The basic method is to take a natural sitting or lying position, close his eyes, eliminate all the interference from the outside world, and meditate in his heart: "I am relaxed all over, relaxed and clear-minded" to hint himself. Candidates can also direct their attention to the breathing process. You can slow down your breathing and do deep, slow abdominal breathing. At the same time, I'm breathing in self-confidence, strength, tension and timidity.
2. Listen to light music to relax
There is also a very practical and efficient way to reduce stress by listening to music. This method is more suitable for those candidates who don't want to waste any minute before the exam. They can listen to some soothing light music while reviewing, relax themselves, and then achieve an efficient review state. The consultant stressed that the best choice of music is those fresh and soothing classical music or light music, and the volume should not be too large when playing. It is good to play a kind of background music.
3. Self massage
Emotional catharsis is an important means to relieve pressure and maintain psychological balance. You can talk about the tension and anxiety to your relatives or friends, so that your heart can be adjusted, or find a suitable place to cry or laugh, so as to vent your inner depression. If there is anxiety in the examination room, you can try the method of self massage: use the thumb of your right hand to massage the Neiguan point of your left hand clockwise, which can regulate your mood many times a time.
4, imagine
Imagination is as useful a tool for calming the mind as for reducing anxiety and tension. A simple imagination exercise allows your mind to imagine that you can feel safe. First of all, close your eyes and take your thoughts to a place you can imagine to feel safe and happy. It can be a tropical beach, a meadow, a forest, or even your bed. It's all up to you - just use your imagination. Make a vivid imagination, think about what you see, hear, feel and smell. Use your feelings to guide you to a calm state. Stay in this peaceful place until your breathing becomes more and more normal and your mind becomes more and more calm. When you feel ready, open your eyes and breathe deeply. Through meditation can help the examinee to relieve the tension and anxiety effectively.
How to adjust psychology before college entrance examination?
1. Pre exam anxiety: if you think of the exam, you will feel nervous and excited, breath will be faster, heartbeat will be stronger, muscles will be tense, and even your body will shake involuntarily.
Suggestions: candidates should 'laugh at the college entrance examination' and 'happy mood is half the success'. Find one or two happy things to do. You can also tell some happy stories that happened around you. You can also tell some high-grade humorous skits at the dinner table with your parents. In this way, the whole family atmosphere will become relaxed and active. Or consciously do some housework, such as cleaning your bedroom, sweeping the floor, cleaning the table, etc. Chat with your parents and go for a walk. You can also find classmates to relax properly, because peers with common goals can encourage each other and find consolation together.
2. Lose self-confidence, doubt your ability, and feel that you must fail in the exam.
Suggestion: the main reason for the lack of self-confidence is that we can not grasp the knowledge we have learned well, and there are also knowledge gaps. At this time, we should consolidate the basic knowledge as much as possible according to the actual situation. In addition, we should also pay attention to recall our own advantages and successful experience in the exam. When you get up in the morning, you should immediately indicate that you are in a good mood, confident and overcome your inferiority complex. Or take great people and outstanding people as examples. "The power of example is infinite". Excellent people have the advantages of being calm and resourceful. This is the example to be set in the college entrance examination. It can also help them to participate in the college entrance examination with a good attitude.
3. The closer you are to the exam, the more unfamiliar you are with your knowledge. The more you study hard, the more insecure you are.
Suggestion: This is the specific manifestation of tension, which is a normal phenomenon. The root cause of this situation is the result of fatigue tactics, which must relieve the nerves that are too tight. The specific methods are: properly participate in sports activities, but not too violent; once you feel particularly tired of learning, immediately put down your books, rest and exercise. Even at this time, we still need to pay attention to the knowledge system.
4. The mood is irritable, easy to lose temper, easy to get angry at small things.
Suggestion: in the case of fatigue, there will be some bad mood, and sometimes it is easy to get angry. Introverted examinees can go out for a walk at this time to see the scenery and calm their mood; extroverted examinees can vent without hurting others and themselves, such as laughing, crying, hitting pillows, etc., but they should have a degree, otherwise they will lose control of their mood, which will only backfire.
5. I suspect that I have amnesia. Not only do I often forget what I have learned, but also my daily life.
Suggestion: at this time, it is necessary to temporarily lay down all lessons and do some relaxation training to reduce or eliminate these adverse reactions. The specific method is: sit on a soft chair with the whole body relaxed, feet on the ground, arms naturally drooping, eyes slightly closed, and take 10 deep breaths. When inhaling, close your abdomen and tighten your body. When exhaling, slowly relax and meditate: my left hand becomes heavy, and my right hand becomes heavy & hellip; & hellip; in this way, recite the left and right hands, arms, eyes and feet several times, and at the same time, concentrate on experiencing the heaviness and relaxation of each part. Then recite: now I start to relax. I feel very relaxed and comfortable. I feel very happy & hellip; & hellip; to cooperate with the training, I can also choose some relaxing music as background music.
6. Problems in physical condition, such as vomiting, diarrhea, allergies, etc.
Suggestion: if you feel unwell, you should pay attention to reasonable diet and adequate sleep. You don't have to eat it very well. If your stomach doesn't adapt, you will get negative effects. Don't be empty or full before the exam. To avoid overeating, pay attention to food hygiene. It is also a way to ensure the best physical condition to go to bed and get up at a fixed time every day and adjust the 'biological clock'. Many causes of physical discomfort also have psychological tension factors. You can relax yourself by referring to the methods of eliminating tension, which makes you relaxed psychologically and reduce the pressure on your body. Girls' dysmenorrhea should be solved in advance.
7. Insomnia, no spirit during the day.
Suggestion: don't force yourself to sleep, you can use some small ways to induce yourself to sleep. For example, turn off the light after going to bed, lie down on your back, take a comfortable deep breath, and then slowly exhale. On the second inhale, silently say to yourself: 'relax, relax, & hellip; & hellip;' the purpose of doing this is to repeatedly occupy your mind with words and scenes that do not arouse your emotions. Use this method to hypnotize. Don't be impatient. Don't rush for success. If necessary, consider taking medicine under the guidance of a doctor
8. Stage fright. Once entering the examination room, you will feel great pressure and fear. You can't relax.
Suggestion: do a good job of mental and material preparation before the test, which is conducive to relax the tension. In addition to mental preparation, you can also properly do some 'fancy exam method' tests, suggesting that you can calmly and successfully pass the exam. You should also be familiar with the driving line of the test site, the school, floor, classroom where the test site is located, the location of the test site and your seat number, even the location of the toilet. After watching the examination room, I kept hinting to myself: my seat is very good, and I will be able to play normally. These preparations can relieve stage fright.
9. It's hard to concentrate and distract, and easy to be attracted by external stimulation.
Suggestion: when the attention is not very good, it is better to relax rather than to read hard. When you relax properly and then go back to the desk to read, you will find that your attention is much better than before. Some examinees review very tired, in the case of boredom, it is difficult to concentrate. At this time, you should adjust your mind and do some easier tasks, not very difficult or strange ones, and then from easy to difficult, your mental state will be better.
10. When you are nervous, you want to go to the toilet. You always want to go to the toilet in the exam room.
Suggestion: this phenomenon is caused by tension. A few days before the test, if you can have a chat, walk or entertainment every day, keep in a good mood, it will help to prevent frequent urination. At the same time, control the amount of drinking water, which is very helpful to reduce the frequency of urination. On the day of examination, drink less or no drinks in the morning and lunch, and drink less vegetable soup. After the test, you can drink mineral water in proper amount for metabolism. In addition, reduce the salt content in the diet to avoid excessive drinking due to thirst.