("Enterprise and Market" network news reprinted from: Enshi Education Source: Weiyan Education Editor: Li Siyi ) The annual college entrance examination is coming. Many parents and test takers may feel "stressed". How to relieve the psychological pressure before the exam? Education Xiaowei invited two experts to talk about how to do a good job of physical and mental adjustment before the exam.
Yao Xiang
School of Psychological and Cognitive Sciences, Peking University
Associate Dean and Associate Professor
Turn pressure into motivation to move forward
It is normal to feel stressed before the test. It is often said that people are light and fluttering without pressure, and there is also a Stress arousal theory in psychology, which points out that an individual's physiological arousal and performance are in an inverted U-shaped curve. Moderate stress promotes the physiological arousal of the body, and at this time, people's work and study efficiency is the highest, and it is easy to show better performance. Therefore, it is recommended that students set a specific and moderate goal for themselves in their hearts, this goal is not assigned to you by teachers or parents, but you set it for yourself, and the process of working hard to achieve this goal will help you get better results.
Diverted attention reduces stress experience
Stress perception is a subjective sensation in the brain. When stress becomes an anxious experience, it is recommended to mitigate the bad experience by diverting attention. The opposite of anxiety is to be concrete, to live in the moment. It is recommended that students devote themselves to specific study and life, plan their daily review and rest, so that they always have something to do and avoid falling into fantasy for a long time. When you are trying to do things, your heart is full, self-confidence is enhanced, and emotional stress is relieved. The final stage of preparation is also to ensure adequate diet, sleep and exercise. To eat, drink, sleep, exercise moderately.
Positive psychological cues cheer yourself up
Positive psychological cues are a typical manifestation of self-fulfilling prophecy (the psychological phenomenon that high self-expectations lead to good work performance), which can help us better mobilize our inner resources to overcome our own difficulties, and even help us perform beyond normal performance in key exams. Simply put, if you think you can do it, you will. Students try to look at themselves in the mirror and say that there is no problem, they can get it, and they are sure; And don't say you can't do it, you can't get it, you can't learn. Do similar exercises a few times a day to cheer yourself up and encourage yourself. Here, it is recommended that parents also set an example for their children and provide role models for their classmates with their own actions that are not alarmed. When students see their parents' composure before the big exam, they will also have a better psychological state.
Calm down and go into battle in the exam room
Some students and parents may be worried, saying that I am not nervous before the exam, but when I wait for the exam room and encounter problems that I can't do, I will be easily confused, what should I do in this situation? First of all, don't panic when encountering this situation. Emotional stress stimulates increased adrenaline secretion in organs such as the hypothalamus and adenopituitary gland. The results show that the secretion of adrenaline caused by tension inhibits the activity of the cerebral cortex, which in turn affects our cognitive and thinking ability, narrowing our focus field of view and making it easier to fully grasp the problem. Therefore, when encountering a topic that cannot be done, it is recommended that students first adjust their emotions, take three deep breaths, and let themselves adjust from the state of emotional fluctuations; Then, start with the questions you can do and slowly get your mind into the state. When your brain is activated, the problems you encountered earlier may also be solved.
Finally, I would like to say that the college entrance examination is very important, and the grades are also very important, but the meaning of life does not stop at the results of a certain exam. There are thousands of growth paths for everyone, some people run fast in the first half, but some people only make efforts in the second half. From the perspective of growth experience, the process of coping with the big test of life is more important than the result of the big test, and if you step through it calmly and confidently, you will gain new growth.
Han Zhenyun
Beijing University of Chinese Medicine
Chief physician, professor
Approaching the college entrance examination, some students said that "I was so nervous that I couldn't sleep at all, thrilling things appeared repeatedly in my dreams, and I slept as if I didn't sleep", "I can't help but panic when I think of the exam, sometimes I sweat, my hands tremble, and sometimes my brain is blank", "I didn't eat anything bad, but I always wanted to go to the toilet"... In Chinese medicine, there is "shock is chaos, thinking is qi knot", excessive emotions will make the body function operation pressure, especially the college entrance examination is in the summer, is the year of the year Yang at its peak, panic will lead to such as sweating this fluid leakage, at this time the body will also have a certain dissipation, everyone may feel tired, fatigue, some students describe it as "numb", at this time can make these changes appropriately.
Diet conditioning
Under the premise of ensuring nutrition, you can choose your favorite food, like is the emotional type to which "heart" belongs, nourishing the heart can nourish the spirit, but pay attention to cold, greasy, spicy diet should be appropriately intake, excessive eating may cause physical discomfort, may also affect emotional regulation. You can choose some foods that have a regulating effect on mood, such as lilies, lotus seeds, bergamot, acacia flowers, roses, pistachios, sour jujube kernels, etc., or Chinese medicine tea substitutes.
Life tuning
If you are studying at home, pay attention to "living with moderation", go to bed and get up regularly, if the rest at night is not very good, you can take a short lunch break for about half an hour at noon. When panic, nervousness, sweating and other situations appear, you can try to tap the Neiguan point, you can also try the way of qigong relaxation, simply start from deep breathing (abdominal breathing), before falling asleep, it is difficult to start learning are a good time, just slowly inhale (abdominal bulge) and then slowly exhale (lower abdomen against the spine), focus on this thing, briefly and at this moment other discomfort, emotions, thoughts detachment, 1 minute to 10 minutes. In addition, give yourself some time to exercise in addition to studying, walking, skipping rope, and running. Exercise is very helpful to help the body run righteously and restore dynamic balance, and you can also search for eight dan jin that are helpful for adjusting emotions on the Internet to achieve "slow joints and soft tendons and heart harmony".
Mental regulation
Traditional Chinese medicine has the doctrine of five elements, the traditional Chinese tones "palace, shang, horn, sign, feather" correspond to the five internal organs of "spleen, lungs, liver, heart, kidney", students who are generally anxious can choose to play "horn" style music such as "Spring Breeze Proud", "Hujia Eighteen Beats", etc. to help the body regulate emotions, or you can choose other tunes to soothe music that can make you feel relaxed and happy. In addition, it is necessary to express one's emotions when worried and anxious, and you can "feel good" by talking to trusted relatives and teachers, or shouting, singing, etc.
The college entrance examination is a part of many tests in life, every student who persists to the sprint stage is worthy of recognition, the road ahead is unknown and courageous, but the past experience is also the most precious life wealth, I wish all candidates a smooth exam!