Time is like quicksand, and in the blink of an eye it has reached April.
Because of the epidemic, the first half of this year is destined to be extraordinary.
The order of many people's lives and work trajectories have changed again, and at the same time, the learning style of countless students has also changed. From offline classes to online classes, for students, what has changed is not only the simple form, but also a test of psychology. In the midst of unsteadiness and panic, the timeline seems to have been pulled to the June exam season at once, and many students have also felt the black hole of exam anxiety in advance.
Definition of exam anxiety
Test anxiety is a psychological state that is stimulated by certain test-taking emotions, affected and restricted by individual cognitive evaluation ability, existing experience, personality tendencies and other physical and mental factors, with worry and fear as the basic characteristics, defense or avoidance as the mode of behavior, and different degrees of emotional response.
Excessive test anxiety will affect the breadth, depth and flexibility of the candidate's thinking, reduce the attention and memory of the test, so that the review and its exam can not achieve the desired effect, or even can not participate in the test.
In addition, severe test anxiety not only affects students' academic performance and learning activities. It also affects the physical and mental health of students.
Before the exam, we will be a little nervous, which is normal.
Sometimes this tension can be so intense that it is difficult for us to concentrate and play at a normal level, leading to exam failure.
This is also the biggest worry of children and parents, who can endure years of hard reading and ruined by exam anxiety?
In fact, exam anxiety, like other anxieties, "moderate anxiety" is a good thing, pushing us to act.
Falling into "excessive anxiety" requires some relief.
We need to see the reasons behind the anxiety and then "prescribe the right medicine".
Most of the causes of test anxiety are the following:
Afraid of not doing well in the exam and embarrassing the family and teachers.
Fear of getting their grades down and making other classmates laugh at themselves.
Self-doubt that you are not capable of taking the exam.
Knowing that it is time to take the exam, there will be insomnia, and when you fall asleep, you will have nightmares and rest badly.
I always want to cry, and I can't control my sensitive emotions
I want to talk to my friends, but I am worried that my bad feelings will be passed on to my friends.
I am always alone and think wildly, and there is no good way to alleviate it.
Parents should tell their children not to carry this burden, light and forward, this is to give children positive energy.
When people face pressure, there will be an increase in the secretion of adrenaline hormones, an increase in the hormone of pressure cortisol, these hormones will prompt people's heartbeat to speed up, the whole muscle is tense, triggering people's fight and flight reactions, then at this time, if the subconscious mind is completely activated.
When consciousness is not activated, it is in a state of complete blankness, either fleeing or fighting, and it is difficult to exert its ability at this time.
The original brain function is that your ability can not be fully exerted, and it is also a particularly low-level play.
The best state is that both your conscious and subconscious are able to exert their own part at the same time, and that is 100% play.
When a person's mood is stable, the body is often relaxed.
Conversely, when a person's body is relaxed, the mood is also stable.
In order to alleviate the anxiety before the test, it can be achieved by relaxing
For example, deep breathing relaxation method, body asymptotic relaxation method, etc.
Although these methods are very simple, they can also play a role.
Combining some positive cues when relaxing will work better.
If needed, you can seek professional support from a counselor.
Anxiety is contagious, and the mindset of parents is equally important.
When it is found that the child is anxious and nervous, parents should not be confused, and understand and express appropriate anxiety to the child.
We can see that children today have unprecedented academic pressure, which is only explicit, and the implicit thing is that children are with high-risk people all day long, these people are the parents and teachers of children.
If you think about it, if the child has to face a group of anxious people at school and at home, everyone pulls a rubber band on the child, and the teacher constantly emphasizes examination and learning in school;
When the child returns home, the parents are also emphasizing the exam and study, and the child may be finished.
With anxious people, we will be exhausted, and the pressure that our children encounter is not available in the world.
Shouldn't schools abroad take the test?
People's learning tasks are also very heavy, but other people's teachers and parents are not our inner world, and we (parents) are too fragile and not strong enough.
It can be said that the child is a mirror of the parent, and the child's problems often reflect the problems of the parents themselves, or the problems of the relationship between parents and children, or the problems of the relationship between parents and the husband and wife, and even the problems of the entire family system.
In the world of education, there is a saying that goes like this: 99% of children change from parents 1% change!
Excellent children are mostly the result of quality education, and problem children are mostly the products of problem families. Most of the children's problems are not caused by the children themselves, but the refraction of the parents' problems.
The biggest problem in Chinese education is the re-improvement of parents
Saying "I'm doing this for your own good" to your child is useless.
Many parents' anxiety may come from "I want to cultivate my own Family's Gu Ailing".
Everyone saw that Gu Ailing's mother let her sleep for 10 hours, and the daily schedule was calculated by the minute.
Not all parents have so much money and time to do it.
We should learn something worth learning from, such as loving sports, good time management, becoming friends with children...
The purpose of borrowing these is not to cultivate "Gu Ailing", but to cultivate a better child.
The most important thing is to discover what your child is suitable for and how to make him love some things while helping him with good time management.
How should parents accompany the exam scientifically?
Learn ways to relieve your child's emotional anxiety
Nervousness is a normal reaction of people in the face of difficulties, especially the nervous anxiety of candidates in the process of preparing for the exam and the college entrance examination, which is more normal, and we can only find ways to alleviate it.
How can I relieve anxiety?
You can try a lot of exercise in a short period of time, such as playing ball, jumping rope, running around the playground, etc., a lot of adrenaline is quickly converted into energy;
If you experience severe anxiety during the exam, the most effective method is deep breathing and self-hypnosis.
Deep breathing refers to not making a sound, so that the air is inhaled into the lungs and held for a few seconds, then slowly exhaled, then held for a few seconds, and then repeated, this method can consume incomplete adrenaline in a short period of time.
Self-hypnosis refers to the self-relaxation of every muscle in the body, and then creates a happy, natural atmosphere in the brain, and if you have the conditions, you can ask a counselor for advice.
About the Author: Hyun-hong's teacher
Psychological counselor, tarot divinator, planetary energy bowl healer, free code word person, trainer.
The Burrow listens to people cold and warm, and the love volume is the reason.
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