It's almost the time of the annual college entrance examination. Before the college entrance examination, many candidates will feel anxious, nervous, and even insomnia. So, how to deal with anxiety and insomnia before the college entrance examination? In fact, this is a very common thing. For senior three students, they must adjust their mentality before the college entrance examination, so as not to affect the normal level of play.
Whether it's the high school entrance examination or the college entrance examination, it's a war without smoke of gunpowder. It's a comprehensive test for long-term study. Its importance makes many exams feel anxious, nervous, and even insomnia. How can we relieve the tension syndrome and insomnia before exams?
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 before and even during the test due to the examinee's worry and fear of the performance in the test. The results often bring negative and adverse effects to the review and test, so that the examinee can not play their due level, which directly leads to the decline of test scores. The incidence rate of tension syndrome before examination is high. The moderate anxiety in the examination before the examination is a normal response to the pressure of the examination, and it is the motive force for the examinees to review assiduously. However, once this anxiety increases to the extent that the examinee is unable to control it and has clinical symptoms, the examinee should seek medical treatment in time to avoid adverse consequences and even regret for life.
In order to facilitate the majority of candidates and parents to further understand the pre exam stress syndrome, we recommend two identification methods: one is to observe the symptoms, the other is self-rated anxiety.
1、 Common symptoms: headache, gastrointestinal discomfort, sleep disorders, rapid heart rate, shortness of breath, a lot of sweating, psychological experience light fear, heavy fear, accompanied by restlessness, can not focus, wishful thinking, or a blank brain.
2、 Self rated anxiety: it is recommended to use Sarason test anxiety scale, which is Irwin g., a famous clinical psychologist in the Department of psychology, University of Washington, USA. It is one of the most famous test anxiety scales widely used in the world.
There are many ways to treat pre exam stress syndrome, including traditional Chinese acupuncture. Compared with drug therapy, acupuncture and moxibustion therapy has unique advantages. Firstly, TCM puts forward personalized solutions according to the characteristics of patients, the timing of disease and syndrome, and the specific situation. With the development of follow-up visit, the advantages of individualized treatment will gradually enlarge and appear; Second, acupuncture completely overcomes the side effects of drug inhibition on the central nervous system, and candidates will keep a positive and active state of thinking to participate in the examination, which is also talked about by the majority of candidates and parents.
In essence, pre examination stress syndrome is the manifestation of anxiety in the specific condition of examination, and anxiety is fear, which belongs to the category of seven emotions. When the examinee is faced with great test pressure, the rise and fall of visceral Qi is in serious disorder, or down or against, and the spirit is lost, resulting in a series of clinical symptoms. Based on this understanding, we take calming the mind and calming the mind, regulating the Qi as the important task, use the meridian system of the human body, eliminate the negative emotions led by fear, improve sleep, improve attention and pressure resistance, and reconcile the Qi of viscera, so as to calm the abnormal movements of Yin and Yang in the examinee's body and restore the balance of yin and Yang.
Parents should not only pay attention to examinees' living and eating habits, but also help them adjust their mentality and prevent the occurrence of pre exam stress syndrome. The details are as follows:
1. Always be optimistic. By listening to music, watching sketches and other self-regulation, to ease the tension.
2. Establish a reasonable work and rest system, work and rest, ensure 8 hours of sleep, improve sleep quality.
3. We should take part in some physical exercises and physical labor to improve our physical fitness and restore the normal function of the nervous system.
4. Develop good eating habits, diet to light, easy to digest as the principle, but also pay attention to avoid eating stimulating food, such as spicy hot pot, hot and sour powder, so as not to cause adverse mental stimulation.
How does insomnia do before examination
1. Keep a normal attitude. Every examinee should not deliberately pay attention to whether he or she sleeps well or not. Before the big exam, he or she will sleep when he or she is sleepy and go to school when he or she is not sleepy. I should think that it's no big deal to sleep well anyway. If I can sleep in bed, I'll sleep. If I can't sleep, I'll get up and turn books. But I can't read novels or martial arts movies. With this kind of normal state of mind, throw away the idea of paying too much attention to sleep, the brain will become calm and peaceful instead, and will soon go to sleep.
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 you fall asleep, you can feel sleepy and fall asleep safely. Even if you don't sleep well in the evening before the exam, when you get up in the morning, all you have to do is wash your face, refresh yourself, exercise your body, have a good 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 you don't sleep well, your brain will become stupid, your memory will decline, and what you learn is easy to forget, and even your body will collapse. In fact, this is groundless. The so-called 'really bad sleep' is mostly made up of their own subjective, that is, subjective insomnia in psychology. Psychologists have carried out sleep deprivation experiments and found that even if the night really did not sleep, there was little effect on the physical and mental activities of the next day. Therefore, don't exaggerate the harm of subjective insomnia and scare yourself.
4. Don't take dreaming as a bad thing. Some examinees think that dreaming is not sleeping well, so they are anxious. As everyone knows, everyone can dream, which is a normal psychological phenomenon. Studies have shown that dreams are more likely to occur during deep sleep, which means that dreaming is the time to sleep well. Dreaming is conducive to the elimination of disorderly things in the brain. It is a beneficial adjustment to the brain and can also eliminate fatigue. So, don't worry about dreaming.
5. Adhere to moderate aerobic exercise. Candidates should not only concentrate on their study every day, but should choose their favorite sports according to their physical conditions, such as walking fast, jogging, playing ball games, dancing, swimming, mountaineering, cycling, etc., so as to exercise persistently. Exercise can help to adjust mood, keep a clear mind when learning, and is of great benefit to the prevention and treatment of insomnia.
What to eat in preparation for college entrance examination
1. Breakfast should contain eggs, skimmed milk, yogurt and food products, such as porridge, oatmeal, whole wheat bread, juice, a few pieces of bread with an fried egg, with a little tomato, cucumber or other fruits, you can also drink some such as walnut powder, black sesame paste, not only can adjust the taste, but also can resist the brain fatigue caused by the high tension of learning.
2. Lunch should be light, but you should eat enough calories and nutrients. Can eat some meat, eggs and other high calorie food, vegetables should pay attention to color matching and change patterns, to ensure that children intake a variety of vitamins, folic acid and plant fiber.
3. On the basis of sufficient supply of heat and protein, we should pay attention to the collocation design of lean pork, pig liver, chicken, milk, eggs, fresh vegetables and fruits. At the same time need certain carbohydrate, such as: beans, potatoes, corn, etc., to enhance learning and memory, promote brain power, anti fatigue has positive significance.
4. It's better to focus on the food that can be quickly decomposed into glucose, such as porridge, eggs, tomato noodles, etc., supplemented by protein and vitamin C rich eggs, sour jujube, hawthorn, raisin, melon seeds, etc. It's better to drink a glass of milk before going to bed to improve sleep.