the college entrance examination is five days away. Are you ready? This is a war without gunpowder smoke. For many students with poor psychological quality, it is easy to have mental anxiety before the exam. Do you know how to adjust their insomnia anxiety before the exam? If they are anxious before the exam, it is easy to affect their mood and performance, so how to relieve their anxiety before the exam? Follow Xiaobian to get to know it.
How to deal with anxiety before examination
Pre test stress syndrome is called test anxiety in the West. It refers to a group of symptoms that appear in the test before or even in the test due to the examinee's worry and fear of the performance in the test. Its results often bring negative and adverse effects to the review and test, which makes the examinee unable to play to its due level, and directly leads to the decline of test scores. The incidence of pre exam stress syndrome is very high. The moderate anxiety in the pre-test is the normal response to the test pressure and the driving force for examinees to review assiduously. However, once the anxiety increases to the extent that the examinee cannot control it and has clinical symptoms, the examinee should go to a doctor in time to avoid adverse consequences, or even regret for life.
In order to facilitate the majority of examinees and parents to further understand the pre-test stress syndrome, we recommend two identification methods: one is to observe the symptoms, the other is to self-test anxiety.
1、 Common symptoms: headache, gastrointestinal discomfort, sleep disorder, faster heart rate, shortness of breath, sweating in large amount, fear when psychological experience is light, fear when it is heavy, accompanied by restlessness, inability to focus, confusion, or blank brain.
2、 Self test anxiety: Sarason test anxiety scale is recommended, which is Irwin g., a famous clinical psychologist in the Department of psychology, Washington University, USA. Professor Sarason has compiled it, which is one of the most famous test anxiety scales widely used in the world.
There are many ways to treat pre exam tension syndrome, which naturally includes traditional Chinese acupuncture. Compared with drug therapy, acupuncture has its unique advantages. Its advantages lie in that, first, traditional Chinese medicine puts forward personalized solutions according to the characteristics of patients, the timing and specific conditions of the disease. With the development of the follow-up visit, the advantages of human based treatment will gradually enlarge; second, acupuncture completely overcomes the side effects of drugs on the central nervous system inhibition, and candidates will keep it Take part in the examination with active thinking state, which is also talked about by the majority of examinees and parents.
In essence, pre exam stress syndrome is the performance of anxiety under the specific condition of exam, and anxiety is fear, which belongs to the category of seven emotions of human body. When the examinee is faced with great examination pressure, the rising and falling of the visceral Qi is seriously disordered, or under or against, Yuan Shen loses his master, thus a series of clinical symptoms appear. Based on this understanding, we take calming the nerves and mind, regulating the Qi mechanism as our main task, and use the meridian system of the human body to eliminate the negative emotions led by fear, improve sleep, improve attention and pressure resistance, and harmonize the internal and external Qi, so as to calm the Yin and Yang movements in the examinee's body and restore the balance of yin and Yang.
To make examinees achieve good results, parents should not only pay attention to examinees' life and eating habits, but also help to adjust their mentality and prevent the occurrence of stress syndrome before the examination. The details are as follows:
1. Always be optimistic. You can relieve the tension by listening to music, watching skits and other self-regulation.
2. Establish a reasonable work and rest system, combine work and rest, ensure 8 hours sleep, and improve sleep quality.
3. Take part in some physical exercises and physical labor properly to enhance physical quality and restore normal function of nervous system.
4. Develop a good eating habit. The principle of diet is light and easy to digest. Also, avoid eating irritant food as much as possible, such as spicy hot pot, hot and sour powder, so as not to cause adverse mental stimulation.
How to deal with insomnia before examination
1. Maintain a normal mindset. Every examinee should not deliberately pay attention to their sleep. Before facing the big test, they should sleep when they are sleepy and not be sleepy to go to school. In my mind, I should think that sleeping well doesn't hinder anything. I can sleep in bed and read books when I can't sleep, but I can't read exciting things like novels or martial arts movies. With this common mentality, the idea of excessive attention to sleep is thrown away, and the brain becomes calm and peaceful, and will soon fall asleep.
2. Keep a regular life. Every examinee should form a good habit of combining daily life with work and rest, which is conducive to the regulation of the excitation and inhibition of the cerebral cortex, so that the biological clock can operate normally, and when they fall asleep, they can feel sleepy and fall asleep safely. Even if you don't sleep well in the evening before the exam, you can get up in the morning, just wash your face, refresh yourself, move your body, eat breakfast, walk into the exam room with a smile, and you will still get good results.
3. Don't worry about not sleeping well all night. Many examinees think that if they don't sleep well, their brain will become stupid, their memory will decline, their learning will be easily forgotten, and even their bodies will collapse. In fact, it's nothing to worry about. The so-called "really bad sleep" is mostly a subjective fabrication of their own, that is, the psychological theory of subjective insomnia. Psychologists have carried out sleep deprivation experiments and found that even if you don't sleep at night, it has little effect on the physical and mental activities of people the next day. Therefore, don't exaggerate the harm of subjective insomnia, frighten yourself.
4. Don't take dreaming as a bad thing. Some examinees think that dreaming is not sleeping well, so they are anxious. It is a normal psychological phenomenon that everyone dreams. Research has shown that dreams often occur in deep sleep, which means that dreaming is the time to sleep well. Dreaming is good for clearing the disordered things in the brain. It's good for the brain to adjust. It can also eliminate fatigue. So, don't worry about dreaming.
5. Adhere to moderate aerobic exercise. Candidates can't just concentrate on study every day. They should choose their favorite items according to their physical conditions, such as fast walking, jogging, playing basketball, dancing, swimming, climbing, cycling, etc., and keep on exercising. Exercise can help to adjust the mood, clear mind when learning, which is of great benefit to the prevention and treatment of insomnia.