Several skills to relieve or adjust the anxiety before the exam;
(A), diet decompression method
Dietotherapy includes two aspects. On the one hand, it means that a scientific and reasonable diet can ensure the health of candidates and provide sufficient material and nutritional basis for candidates' super-intensive mental work. This is the physiological guarantee for candidates to reduce psychological pressure. On the other hand, research shows that some foods can directly reduce people's psychological pressure, and some foods can also improve our acceptance and work efficiency, making our thinking more agile and focused. For example, vitamin C can relieve psychological stress. When people are under great psychological pressure, their bodies will consume a lot of vitamin C, so candidates should consume a lot of foods rich in vitamin C, such as strawberries, onions, cauliflower, spinach and fruits. Don't eat a lot of indigestible foods such as big fish and meat, so as to avoid a large amount of blood flowing into the gastrointestinal tract and reduce the blood reactivity to the brain.
In addition, some foods can concentrate people's energy, improve work efficiency, and indirectly reduce the psychological pressure of candidates. For example, carrots can improve memory, because carrots can speed up the metabolism of the brain and help memory. Bananas contain serotonin, which is indispensable for people's brains to feel successful. Lemon can make people energetic and improve their acceptance. Crayfish can provide nutritious and delicious food for the brain. It contains a variety of important fatty acids, which can supply nutrients needed by the human body and keep people focused for a long time.
In addition, eating less and eating more meals can also help reduce the tension and fatigue of candidates. If you chew peanuts, cashews and other foods regularly, it will help to restore physical strength and reduce fatigue. Hard and greasy food is not ideal for candidates, because mental stress will inevitably affect the digestive function of the stomach. These foods will increase the burden on the stomach, which in turn will increase the mental stress of candidates.
(2) Exercise decompression method
The scientific arrangement of life, the organic combination of manual labor and mental labor, and the combination of rest and rest are helpful to relieve stress, eliminate fatigue in time, and effectively divert the attention of candidates. For long-term and high-intensity mental work, it is necessary to carry out beneficial and appropriate physical exercise to reduce tension. For example, parents can climb mountains, play ball games and swim with their children on Sunday. In view of the tight time before the exam, candidates should learn to seize the gap time for physical exercise. For example, you can stretch your waist, kick your legs and take a deep breath during study. For candidates, it is essential to do physical exercise every day before the exam. Judging from the actual situation of candidates, it is better for candidates to exercise late than early. Why is this? Because early exercise, although the air is better, helps the brain to fully absorb oxygen, but it should be noted that most candidates are in a state of physical and mental exhaustion before the exam, which often leads to the depression of candidates throughout the morning after early exercise. But evening exercise can avoid this situation, because there is a debugging process of eating and resting.
(3) Transfer decompression method
Consciously diverting attention is an effective way to relieve psychological pressure. In view of the long-term mental stress, parents should help candidates learn to adjust themselves and relax themselves in time. For example, during the college entrance examination holidays and the college entrance examination, parents are interested in finding a friend who admires the candidates and has a close relationship with them. No matter chatting or participating in various sports activities, they can properly divert his attention. Besides, they can take a hot bath after school, chat with their families, take some time out on weekends and vent their depressed emotions in various ways. In addition, candidates can also transfer their left and right brain thinking independently. Therefore, candidates should study across the knowledge of arts and sciences. The preliminary study of brain science shows that the thinking activities of arts and sciences are responsible for the division of labor between the left and right brains, so that the cross-learning of arts and sciences can make the left and right brains take turns to move, which can not only reduce brain fatigue, but also improve learning efficiency.
(4), environmental decompression method
For candidates, the learning atmosphere in the school is already depressing and tense enough, so in terms of family environment, parents must not panic at first. At this critical moment, parents should be their children's role models and backers, and deliberately create a good and relaxed life and study atmosphere, instead of creating a depressed and nervous family atmosphere before the exam. For example, don't instill university-related content into candidates every day in words and deeds. Parents can secretly give their children material and psychological support in preparing for the exam, such as creating a quiet family study and rest atmosphere and arranging meals for their children. Parents should actively communicate with their children before the exam, such as listening to their children's talk, chatting with them more, respecting their wishes, encouraging them to study hard instead of beating, cursing or pressuring them, and actively guiding them to vent, such as making them laugh in a humorous way, making them cry happily when they are unhappy, making frequent physical contact and even hugging them.
(5), sleep decompression method
Adequate sleep is the premise to ensure the examinee's energy, psychological relaxation and balance. However, it is a pity that most candidates encounter problems before the exam, such as insufficient sleep time and poor sleep. Many candidates often suffer from insomnia because they are too nervous before exams. Even if some candidates can fall asleep in time, the quality of sleep is not high, such as not sleeping deeply and dreaming all night. Therefore, it is necessary to ensure that candidates have enough quality sleep to reduce psychological pressure and improve learning efficiency. How to improve the sleep of candidates? First of all, families should create a quiet rest environment for their children. Secondly, in view of the lack of sleep time before the exam and excessive physical and mental fatigue, candidates should sleep for more times. For people with excessive mental workload, multi-period rest is an effective way to adjust excessive tension, which has been proved by the personal experience of many scientists such as Einstein.
For insomniacs, on the one hand, we should actively adjust our mentality and reduce the psychological pressure caused by insomnia. In fact, insomnia and psychological stress often have a vicious interaction. On the other hand, we should arrange our life scientifically, establish a regular daily life and overcome insomnia. At the same time, you can also take some measures in your diet, such as drinking half a cup of strong milk before going to bed to help you fall asleep.
(6), the transition decompression method
Usually, schools and families will let candidates rest and adjust for more than a week before the exam, so that candidates have plenty of energy to take the exam. However, many teachers, parents and candidates do not understand the scientific adjustment methods. For example, most candidates often have a big rest before the exam, and all learning-related activities are not carried out. In fact, this kind of rest adjustment is unscientific. Psychological research shows that if people are under intense work pressure for a long time, as an emergency mechanism, people's brain center will establish a high-tension thinking and operation mode accordingly, so that people can adapt to a high-tension and high-pressure life and work style. If they suddenly stop and have nothing to do, the psychological mode that was originally adapted to high tension will not adapt to the relaxed environment because of the sudden loss of the object. Therefore, many candidates often have psychological phenomena such as depression, anxiety, loss and palpitation after stopping studying. Candidates and parents think that it is caused by overwork, but they don't know that it is caused by sudden braking. Therefore, candidates should gradually reduce their study intensity and study time one month before the exam and adopt transitional adjustment methods. From the examination point of view, it is not conducive to the rapid establishment of emergency mechanism if candidates completely stop learning activities one week before the exam.
(7) Simple review method
It is difficult to capture the original title of the college entrance examination in textbooks and review materials, but the basic knowledge of the college entrance examination must be within the teaching content. In the current review process, we should also pay attention to one point: in the process of reviewing books, don't read too much sad content outside the textbook.
In short, the sprint stage is the key stage, so we must adjust our psychological state. First of all, we must strengthen our confidence. Psychological research shows that good self-confidence can improve the scores of senior high school entrance examination and college entrance examination. Candidates should properly expect their college entrance examination goals, aim at their own goals, and believe that they can get a good level. Secondly, we should treat the college entrance examination with a normal heart, be optimistic and not compare with others. In the preparation for the exam, try to make positive imagination and self-suggestion. When you are highly nervous, you can meditate: relax, relax, relax; When you are upset, you can calm down and calm down; When you encounter setbacks or problems, you can silently say, I will do it, I will do it, I will do it.
If you are willing to give up, you will have a "harvest". If you value every point too much and are unwilling to give up, you may lose more points. Dare to give up, often will get more things. You know, the scores of physics questions are not more valuable than those of chemistry and biology! Of course, it is unwise to spend a lot of time and energy pursuing difficult grades without easy ones. Therefore, candidates must work out the most practical test-taking strategy according to their own strength before the test, strive for maximum benefits and achieve ideal test results.