Building self-confidence is the most important thing. Without pressure, the exam will lose motivation. Excessive pressure can cause psychological imbalance. Building self-confidence is the most important preparation you must make before taking the exam. Take some time to review and summarize the test-taking strategies and test-taking mentality during the first and second models. Collect every bit of experience to formulate methods and explore rules. The college entrance examination review after the mock exam should follow this guideline: sort out, consolidate, and check for omissions and fill in the gaps. This is the only way to improve candidates’ review efficiency and achieve their college entrance examination goals. Relevant experts explained: "Through pre-exam review, candidates should have a more accurate estimate of their own strength, and they must insist on having a realistic view of themselves." Believe that you can do it.
The so-called test anxiety psychology refers to the worry about the success or failure of the test and the psychological state mainly characterized by emotional tension, which is caused by the stimulation of the test-taking environment and the influence of personal understanding and evaluation of the test and personality characteristics. . Simply put, it is excessive worry and emotional tension about exams.
This kind of psychology is a psychological disorder phenomenon, and its occurrence seriously interferes with students' normal learning and examination. It often appears among middle school students, especially those taking the college entrance examination. According to surveys, a person has to go through no less than 1,000 exams of various sizes from elementary school to high school graduation. Many students perform normally due to their solid learning foundation and good psychological quality, and some even appear to be at a super level. However, there are also a small number of students who have poor psychological quality and are not adaptable to the stressful exams, and even suffer from anxiety, which affects their normal performance. Falling into anxiety due to the stressful process is the emotional reaction of many candidates before the exam. There are three main manifestations: one is anxiety and sorrow, thinking about the "one-plank bridge" of the college entrance examination but worrying about not being able to pass the exam, and being worried and uneasy all day long; the other is anxiety and fear, fearing that he will fail the college entrance examination, burning the midnight oil and reading books, Rote memorization disrupts the rhythm of life and leaves the brain in a state of high restlessness; the third is anxiety and illness, loss of appetite, insomnia all night, lack of energy, nervous system disorders, and a significant decrease in the efficiency of intellectual activity. Some are also accompanied by adverse symptoms such as nervousness and sweating, frequent urination and urgency, gastrointestinal discomfort, upset and bad temper. Although these three kinds of anxiety are mainly potential psychological experiences, they can be reflected through expressions, words, and behaviors.
Long-term anxiety is very harmful to your review for exams and your physical and mental health. So, how can students get rid of anxiety? An effective method is to carry out comprehensive prevention and treatment based on the students' psychological and physiological characteristics and the actual environment.
Scientific brain use is very important
Test-taking practice shows that for candidates who have entered the review stage of the middle school and college entrance examinations and before the entrance examination, it is necessary to maintain a good mental state, abundant energy and Quick thinking is very important. Paying attention to scientific use of the brain can not only achieve good review results, but also achieve ideal results.
After getting up in the morning, after a night's rest, the brain has no interference from new memories. At this moment, the recognition and memory are clear. It is more suitable to learn some difficult but necessary things to remember, such as language, laws, place names, etc. events etc. Sometimes even if you can't remember it, if you read it loudly several times, the possibility of memorizing it is stronger than at other times. This is the first memory climax.
The second memory climax is between 8 a.m. and 10 a.m. The adrenal glands and other hormones in the body secrete strongly, the energy is high, and the brain has the ability to think rigorously and thoughtfully, and has strong memory and processing capabilities. This is a good time to overcome difficult problems. You should seize the opportunity and make full use of your brain excitement to tackle difficult problems.
The third memory climax is from 6 to 8 pm, which is the best time to use your brain. Many people use this time to review, review what they have learned throughout the day, deepen their impressions, categorize and summarize.
One hour before going to bed is the fourth climax of memory. Use this time to deepen your impression, especially to review some difficult-to-remember things, so that they are not easily forgotten.
Expectations should not be too high
This is a situation where candidates imagine the process and results of the review to be perfect before the exam, but are disappointed and anxious because the results of the mock exam are not ideal. of the actual psychotherapeutic methods adopted. To use this method, candidates must first understand the principle that "the higher the expectations, the greater the disappointment": once the good expectations exceed the actual knowledge and abilities of one's own, a sense of loss and anxiety will naturally arise in the heart. Then it is recommended that candidates do the opposite. Instead of imagining success too much, it is better to consider the possibility of failure. Because the more you eliminate the possibility of failure, the more likely you are to succeed. Only by denying the excessive "success value" can we face the exam rationally, carefully consider possible difficulties, and find ways to deal with them. Of course, this is not to make candidates lose confidence in success due to worries about failure, but to ask candidates to think twice before taking action to avoid unnecessary anxiety.
How to improve your self-confidence
Confidence is very important before the exam. If candidates are not confident about the exam, they need to work hard to improve their self-confidence.
How to improve your self-confidence? Confidence training is necessary. Self-confidence training mainly uses the principle of reciprocal inhibition to reverse the negative self-awareness of patients with test anxiety by allowing them to express normal emotions and self-confidence, thereby weakening or eliminating their test anxiety.
Confidence training is designed to directly target the worry component of test anxiety. Patients with test anxiety worry about various factors before taking an exam.
Such as "If I don't do well in the exam this time, I will never have a chance again", "How will I explain to my parents if I don't get into college", "I don't know if my body can hold up during the exam" and so on. These worries will produce maintenance inhibition in the cerebral cortex, thereby hindering cognitive activities, such as memory, thinking, etc., and can also lead to some psychogenic diseases. How to overcome it with confidence training? The following are two major steps in self-confidence training:
The first step is to detect negative self-awareness
Negative self-awareness is often not easily felt because it has become habitual Something that candidates have already turned a blind eye to. Therefore, to reverse this situation, candidates need to pay careful attention to the subtle physiological changes in the individual before the exam. Generally speaking, when you get the news that you will take a very important exam soon, if you have physiological changes such as nervous nausea or facial muscle sensation, it usually means that your brain has a negative subconscious mind, that is, you are concerned about this. Vague thoughts of worry have appeared during this exam. At this time, the candidate can prepare a piece of white paper and clearly express these worrying thoughts in written language. This can bring subconscious thoughts to consciousness and make them aware of their negative self-awareness. This is a very important step in confidence training.
The second step is to challenge negative self-awareness
This is the most critical step in self-confidence training. The so-called challenge refers to self-questioning against negative self-awareness. These include pointing out the unreality and unnecessaryness of this negative self-awareness, clarifying its harm, and clarifying the attitude that should be adopted in the future. For example, students who are worried that "the closer I get to the exam, the more concerned I am about whether I am qualified for the exam" can conduct the following self-questioning: Is this kind of worry necessary? I don't think it's necessary. I usually study hard according to the teacher's requirements, and my past test scores also prove that although I don't have a high talent, I am at least normal. Therefore, as long as you carefully prepare for the exam, you can do well in this exam, and you should not worry about such unreasonable worries at all. Is there any harm in this concern? Of course, this kind of worry is harmful to your current review. It relaxes one's own fighting spirit, diverts one's attention target, and disturbs one's current mental state. If you don't solve it as soon as possible, you will regret it too late during the exam! What attitude should an individual adopt? Keep in mind that the most important thing now is to review in an orderly manner. You must be confident about the exam and make all preparations in a down-to-earth manner. This is the attitude you should adopt.
How to effectively eliminate anxiety
The transformation or elimination of anxiety mainly relies on imagination, breathing, and activity. The key points of the operation:
The first is to imagine recovery, that is, lie on your back and relax, close your eyes slightly, imagine yourself doing something relaxing and pleasant, or recall the beautiful moments and scenes you have experienced in the past. Do it once every morning and evening, for 15-20 minutes each time.
The second is breathing relaxation, that is, doing slow long inhalation and powerful exhalation exercises. The number of times depends on the situation. It is appropriate to relax the tension and restore normal emotions. The third is activity resolution, that is, carrying out useful recreational and sports activities to relieve anxiety and improve review efficiency. For example, regular listening to music can create three mental states of excitement, calmness and balance in candidates, eliminate tension, thereby promoting concentration of energy and orderly brain work.
Nutrition adjustment cannot be ignored
Faced with the fiercely competitive college entrance examination, many candidates are mentally exhausted due to anxiety. This is the so-called "chronic fatigue syndrome" that occurs due to unrestrained brain use and long periods of non-rest, which leads to a shortage of blood and oxygen in the brain, causing brain cells that were originally in an excited state to become inhibited. In response to this situation, the schedule should be re-established, and the "string" of review should not be tightened too tightly, and sufficient rest and sleep time should be allowed. At the same time, according to the characteristics of middle school students' ability to easily absorb nutrients, dietary maintenance is carried out to replenish energy for the brain, relieve symptoms as soon as possible, and improve brain efficiency. The types of nutrients consumed should depend on each person's physical condition. Generally, it is appropriate to choose foods that are laxative, nourishing and calming, such as lily stewed lean pork, baiziren porridge, etc. But be careful not to overuse nourishing medicines to avoid backfire.
The following are several dietary remedies: ① Lily in sugar water: use 60 grams of raw lily, simmer for more than 30 minutes, add appropriate amount of sugar or rock sugar, and take it in two times, one in the morning and one before going to bed. Once, take it for a week. ② Make tea with 2 grams of lotus seed core and 2 grams of licorice in boiling water and take it 2-3 times. This tea tastes bitter, so you can add sugar to taste. ③A few days before the exam, you can eat some cuttlefish stewed with pig's trotters or lotus seeds stewed with lean meat, which can nourish yin and calm the nerves. For some people with severe insomnia and excessive emotional stress, they can take appropriate amounts of sedative and hypnotic Western medicines, such as diazepam, chlordiazepoxide, etc. However, these medicines cannot be commonly used, and the dosage should not be too large. Doctors' advice must be followed to avoid side effects. occur.
Learn to do mental health exercises
This mental health exercise was compiled by the famous psychological expert Mr. Wang Jisheng based on the actual situation of teenagers and on the basis of a large number of experimental studies. . Experiments have proven that this mental health exercise has a certain effect on improving students' mental health, reducing students' depression, anxiety, paranoia, hostility, obsessive-compulsive symptoms, psychological stress, etc., and has a positive impact on academic performance.
The following is a detailed introduction:
1. How to operate mental health exercises
⑴ Stand naturally or sit naturally, with your feet shoulder-width apart and relax your whole body. Be sure to smile.
⑵ Raise your hands to the same height as your waist, with your palms facing each other and your fingers slightly bent.
⑶Except for the thumbs of both hands, the second joints of the other four fingers of both hands are bent to 90 degrees, and at the same time, recite the word "Jian" in your mouth or silently.
⑷Except for the thumbs, bend the front joints of the other four fingers of both hands to 90 degrees, while chanting the word "美" in your mouth or silently in your heart.
⑸Except for the thumbs, quickly open the other four fingers of both hands, then quickly make a fist with the four fingers of both hands, and then quickly open the four fingers of both hands. In the process of spreading, making a fist, and opening the four fingers of both hands, say "lucky" in your mouth or silently recite the word "lucky" in your heart.
⑹Except for the thumbs, make fists with the other four fingers of both hands, and at the same time recite the word "福" in your mouth or silently in your heart. After reciting the word "福", quickly push your hands forward 5 to 10 centimeters.
2. Operation time
⑴ The "Fitness and Happiness" exercise has simple movements. However, it takes 20 minutes to achieve basic mastery at the beginning. As long as you learn it, do this "fitness and happiness" exercise for about 3 to 4 seconds, and do it at least 9 times each time, which is about half a minute.
⑵ There is no limit to how many times you can do it every day, and you can choose the time according to your own situation. Do it no less than 9 times each time, that is, no less than half a minute. This mental health exercise is simple and easy to perform. It is not restricted by time and place. It can be done anytime and anywhere. It should be done no less than 9 times each time, but the more times, the better. You can also do mental health exercises while watching TV. While watching TV, I silently recited "Fitness and Happiness" in my heart and accompanied it with the movements of my hands. Not only students can do it, but parents can do it, teachers can do it, and others can do it too. As long as you do it, it will be beneficial. The more times you do it, the better the effect will be. The effect will be better if you insist on it all year round.
⑶ If conditions permit, students can also use the time after the class preparation bell rings to conduct group activities. When the preparation bell rings, students enter the classroom. The monitor will lead everyone to do it 9 times for about half a minute, and then wait for the teacher to start the class. After the preparation bell rings, the squad leader will lead everyone to do mental health exercises. This not only plays the role of mental health exercises, but also makes students full of energy, happy and calm to greet the teacher's lecture. At the same time, we also made full use of the gap time between the preparation bell and the teacher's official lecture.
The mechanism of mental health exercises is relatively complex. It pays attention to the efficacy of benign thoughts. Fitness and happiness are the best ideas, and fitness and happiness are people's first wealth. Repeatedly chant "fitness and happiness" and coordinate with the movements, and benign thoughts are repeatedly input to the brain. With long-term repeated input, the accumulation of benign psychological ideas will produce benign psychological effects. It pays attention to the psychological effects of smiling. Smiling while practicing mental health exercises can eliminate worries, dispel worries, and restore emotional calm; it can eliminate tension, relax the body and mind, and improve emotional happiness; it can cheer up the spirit, be energetic, and improve psychological functions. It is based on the coordinated activity of the two hemispheres of the brain. When doing "fitness and happiness" mental health exercises, the hands continue to perform rhythmic movements, constantly stimulating the two hemispheres of the brain, so that the activities of the two hemispheres of the brain are coordinated, and the functions of the two hemispheres of the brain can be fully utilized. Based on the above mechanism, this set of mental health exercises is worthy of promotion, use and persistence by the majority of teenagers, and more attention should be paid to those who are psychologically stressed and anxious.
You need to maintain a good attitude before taking the exam
When summing up his experience of successful exams, a candidate named Guo Dan in Jiangxi once wrote an article titled "Keep a good mood." "The article has a certain enlightening effect on both candidates with test anxiety and the majority of teenagers. The excerpt is as follows:
The college entrance examination is a huge challenge to our psychological endurance. In the face of heavy psychological pressure, whoever can get rid of ideological baggage, be calm and calm, and easily face the college entrance examination with a "normal heart" will have more chances of winning. Comrade Mao Zedong once said that we must despise the enemy strategically and attach importance to the enemy tactically. This famous saying also applies to the college entrance examination.
First of all, we must fundamentally establish correct ideas. Successfully passing the college entrance examination and entering university for further study are just one of the thousands of paths in life, not the only one. In modern society, if you want to succeed, your self-worth is actually not based on a diploma, but on your own abilities and qualities. Even if you are not admitted to college, it does not mean that your abilities are worse than others. Everyone has their own talents and a treasure, but the use of this treasure may be different. Some people may happen to be good at taking exams and studying, while others may have other talents. With such mental preparation, excessive mental pressure will not affect your on-the-spot performance in the exam.
Secondly, face various unfavorable factors before the exam, be calm and confident. Everything has both positive and negative effects. There can be no absolute bad things and absolutely good things. In fact, there are many things that may seem more serious than the sky falling at the time, but later you will find that they are not that terrible at all. I have personal experience in this regard. When I was a sophomore in high school, I was not selected into the top class because of a few points difference. I was very distressed and felt that I definitely had no hope. Because of differences in teachers and environments, the gap between myself and those top classmates will definitely become wider and wider.
But looking back now, staying in the regular class had its advantages. In the ordinary class, the pressure of competition is not so great, the students have a harmonious relationship, and they always follow the top classmates as role models, so they are very motivated to study, there is no burden in every exam, and they work hard enough.
I think when you encounter setbacks and failures, you should first not be negative and sink in, think more about the favorable factors and restore your confidence. Next, you should carefully analyze the reasons for failure and learn from them. If you lose points due to carelessness, you should be careful when doing the questions; if it is because the review content is incomplete, you should complete it again. Every time you fail in an exam, it's a wake-up call for you. Urge you to constantly correct your shortcomings and mistakes and improve yourself.
Before the college entrance examination, you should adjust your mood and face the college entrance examination with a normal heart. In the face of such huge competitive pressure, who wouldn’t feel irritable and bored? Sometimes, when I look at the small black dots printed on the book, I feel so annoyed that I want to cry. I just wish I could throw the book away, cover my head and fall asleep, and never face all this again. At this time, I told myself: "This is only temporary, everything will be fine." Really, take the same breath to calm down, then pick up the book, and tell myself: The book is my friend and fights side by side with me. Comrades. Read the book and do the questions calmly, don't let other things disturb you, and quietly immerse yourself in the world in the book. You will find that it is not only boring and tasteless, but also has some joy. Keep the joy of every time you solve the problem in your heart. , put yourself in a good mood.