Introduction: less than two weeks left from the 2017 college entrance examination, I would like to wish all the college entrance examination students to play steadily, or even play super long, and get their own satisfactory scores, in addition, I also share with you the methods of adjusting anxiety before the college entrance examination, and I hope that it will be helpful to you.
How to adjust anxiety before the college entrance examination
1, diet therapy
Control of anxiety everyone should pay attention to their own nutritional supplements, because most of the time are spent in anxiety, will consume a lot of energy, so, to consume more nutritious food that is relatively high in protein. In addition, it is worth noting that studies have found that foods rich in vitamin B can effectively relieve a person's anxiety, such as soybeans, coarse grains, fresh fish and meat, etc., can provide a person with enough vitamin B.
2, psychotherapy
Control of anxiety can be listed as a list of their own anxious things, and then in the psychologist Or the help of family and friends, let them analyze these problems for themselves, and then one by one to eliminate their own should not be anxious about things, and the rest of the family and friends to help come up with some good solutions, so that the anxiety of the mood to be reduced.
3, massage therapy
According to the Chinese medicine point of view, the massage of certain points of the human body, the human mood when there is a good role in calming. The specific method of the therapy is: lie flat on the bed, will overlap the two hands on the navel three inches down from the navel, that is, Guanyuan points, clockwise and counterclockwise each turn fifty circles, the intensity should not be too large, adhere to once a day.
4, sports therapy
Many people like to exercise after the feeling of ease, it is also so, anxiety patients if you can insist on every day to carry out their own favorite sports half to a clock, the anxiety of the nervousness will get a great deal of relief, but also, the movement to enhance the body's resistance in all aspects.
Emotional management of emotional health without delay
A, keep a clear mind
When people are in a state of anger and repression of the mental state is very easy to lose self-consciousness, it is also easy to make some of the extreme behavior, so the first thing you need to do is to keep a clear mind, can temporarily put down the things at hand. You can temporarily put down the matter at hand, look at the sky, or close your eyes and remember the past happiness, or you can wash your face with cold water, forcing yourself to calm down, because a clear mind is a prerequisite for solving problems and relieving stress.
Two, cultivate their own interests to do their favorite things
In the free time to do some of their favorite sports or hobbies, do not lie in bed to think about the problem. Because of the bad state of mind when thinking about the problem of thinking too narrow, you can go to the sports active thinking or singing K to drive away negative emotions.
Three, read books, purify the mind
Choose to fit their own, or their favorite books, in the leisure time to read, in the book, the same can be obtained to make their own power to move forward. According to their own actual situation to choose their own books, suitable for their own reading mode and reading time, in a relaxed environment and state to read, carefully feel the books to bring their own pleasant feelings.
Four, listen to the music
Music is actually a kind of expression of feelings, singers in the interpretation of the music contains their own feelings, when we listen carefully, the song contains the feelings will touch our inner feelings, provoke our **** Ming, perhaps you can also find that the original encounter with other people have, perhaps I am facing everything relative to other people is just a little bit of a problem. The music can build up a person's self-confidence and soothe the wounded soul.
Five, more trips, close to nature
Vacation, may wish to go to the countryside. Nature has a very strong power, will bring us a different feeling. During the process of getting close to nature, you can experience a feeling of relaxation, which will give you sustained energy. By observing and paying attention, you will also find many wonderful moments of nature, which of course you need to feel with your heart to have.
Therefore, traveling can make people forget their worries, and the journey's insights can also enrich people's experience, reading a book is not as good as walking a thousand miles, said this is the truth, so when you have time to go out and walk, not necessarily to go to the famous attractions, as long as they like it.
Sixth, know how to talk
Talk to a good friend. Find one of their most trusted friends to tell the truth, there will be a lot of problems solved. Everyone needs to talk, and sometimes it's the authorities who need help.
Seven, learn to tolerate
People live to have a heart of tolerance, the prime minister's belly can support the boat, there is tolerance is great. Big belly Buddha can tolerate the world's intolerable things, as long as there is a forgiving heart, kind heart, so you may be able to see the essence of the problem, perhaps you face the problem will be able to understand the root, so for people to maintain a heart of benevolence is necessary, your public image will be high, your career will be a big success.
Conclusion: When encountering anything, we should look at it lightly, never be impatient. Through the introduction of the article we can understand, emotional impatience is easy to cause anxiety, the above get rid of anxiety methods you mastered how much? No matter what time you have to manage your own emotions Oh, as the saying goes:? The first thing you need to do is to smile and laugh a little. Well! Suggested appropriate is also can participate in some collective movement Oh, such as square dance lotus pond moonlight is a good choice.
Psychological anxiety how to do
The reason why the anxiety disorder will appear is because the patient is used to repressing their own inner real ideas, in the face of anxiety each timely vent, so that the face of the anxiety disorder is the main thing is to adjust their own state of mind, so that their own emotions to be released, can not be long-term suppression, long-term suppression Not only is not conducive to physical health, but also not conducive to psychological health, so what about psychological anxiety? The following is a detailed description.
How can I get the best out of this? The main methods of adjustment of psychological anxiety are as follows:
First, the treatment of psychological anxiety patients to do the most interested in things: people in the do their own interest in things, will be fully committed to, into a kind of thing I forget the realm. Therefore, when you face anxiety, put down the work at hand, do some things of interest, such as singing, listening to music, watching TV, playing basketball, etc., when you do these things, your worries anxiety has long been no trace.
Second, self-reflection: some neurotic anxiety is due to the patient's repression of certain emotional experiences or desires, repressed to the unintentional, but it did not disappear, still lurking in the unconscious, and therefore produced the disease. At the onset of the disease you are only aware of the pain and anxiety, but not the cause. Therefore, in such cases, you have to do self-reflection and tell the things that cause pain in the unconscious mind.
Third, the treatment of psychological anxiety also need to do a good job of self-relaxation: that is, from the tension out. For example: you in the spirit of a little better, to imagine a variety of possible dangerous scenarios, so that the weakest scenario first appeared. And repeat, you will slowly think of any dangerous scenarios or the whole process no longer experience anxiety, then it is considered to be terminated.
Fourth, increase self-confidence: self-confidence is a necessary prerequisite for curing neurotic anxiety. Some people who do not have self-confidence in themselves are skeptical about their ability to accomplish and cope with things, exaggerate the possibility of their failure, and thus worry, nervousness and fear. Therefore, as a person with neurotic anxiety, you must first be self-confident and reduce feelings of inferiority.
What about psychological anxiety? The treatment of psychological anxiety requires patients to do a good job of all-round care, these care work is not only simple including dietary care, anxiety patients should also pay attention to the daily life of sports care, psychological adjustment care, only to do a good job of comprehensive `nursing adjustment work can really help to completely cure the anxiety disorder. If you are still confused about the treatment of anxiety disorders, you can also consult with experts online for free.
7 small psychological adjustments to relieve anxiety
Depression increases the risk of premature death is a phenomenon that researchers have long found, but a recent study has shown that even mild worry that does not meet the clinical diagnostic criteria for depression can increase the risk of premature death, which is a reminder to pay attention to mental health.
Researchers at the University of Edinburgh and other institutions in the United Kingdom reported in a new issue of the journal that they analyzed the health information of nearly 70,000 people in the United Kingdom, all of whom were over 35 years old and had been followed for an average of 8.2 years. The researchers used a scale to analyze their mental state, with relevant indicators including anxiety levels, depression levels, social situations, and confidence levels.
The results showed that while those with major depression certainly had a high risk of premature death, even mild worriers, those who did not yet meet the criteria for depression in terms of clinical diagnosis, had a 20% higher risk of premature death than the general population.
Further analysis of the causes of death showed that mild worriers had a 29% higher risk of dying from heart disease and stroke, which the researchers attributed to certain adverse changes in their physiology as a result of worry. In addition, they also had a higher risk of dying from factors such as traffic accidents and suicide than the general population.
The expert involved in the study said the findings are a reminder of the need to pay attention to mental health. But he also emphasized that it is not recommended that people take psychiatric drugs for psychological problems, and that they should mainly take psychological approaches other than drugs. Here are some of the ways to do this.
How to overcome pre-test anxiety?
Many students report that they are prone to anxiety before the exam. How to overcome this psychological, easy to face the pressure of the examination? Xie Wenhua said that the candidates are recommended to do a good job in a few aspects: pre-test review, give yourself a reasonable goal, do not give yourself a? Hard targets? Do not play fatigue tactics, two days before the exam review to focus on, as long as the focus of the content of the basic clear on it. The so-called key: a teacher clearly designated and repeatedly emphasized the key content; the second is their weakest, often wrong place. If you confirm that these aspects have no problem, you can settle down, and repeatedly suggest themselves? Review is very adequate, will definitely test well?
In addition, the rest on the eve of the examination is very important, do not sacrifice sleep time to review the night before the examination, which is not worth the loss. Therefore, on the eve of the examination, to relax, look at the flowers and plants to take a walk, reduce psychological tension, listen to music to enjoy the mood, play ball to adjust the brain, some early rest. At the same time, parents should try to create a harmonious, relaxed, pleasant, quiet family atmosphere for children, do not use words to stimulate children.
For the nervousness of the examination, candidates in the examination process should be calm, calm, cool; after the examination, pack up their belongings, quickly leave the examination room. After handing in the paper, students should not pair answers.
What to do if your grades don't improve after your efforts?
Candidates reflect, in the last period before the examination, every day will do a lot of practice questions, the class is also focused on listening to the lecture, but the academic performance and learning efficiency stagnant. The first time I saw this was when I was a student at the University of California at Berkeley.
Experts said, this is because there is no proper goal and expectations, review without direction. Candidates should first of all from the practical point of view, to determine the appropriate examination goals and expectations, especially short-term goals. Secondly, clear their own college entrance examination goals, make short-term plans, so that every day has a solid gain. Finally, it is to learn to persevere.
How to solve insomnia before the exam?
Experts say, close to the mock exams on the diarrhea, vomiting, insomnia and other symptoms, may be candidates because too nervous and produce some physiological reactions. At this point, the candidates to ensure that the diet, sleep and other regular, while learning to relax, give themselves some positive psychological hints, enhance self-confidence. The test should have a normal heart, do not see the test results as the only measure of academic performance.
In response to the problem of insomnia, first of all, tell yourself? The first thing you need to do is to tell yourself that there is nothing to fear from occasional insomnia. , and after reviewing, take a shower, lie in bed and close your eyes, sleep will come sooner. Secondly, don't deliberately ? Seek sleep. Some students feel that the previous night's insomnia, must make up for it, so deliberately change the usual routine, the result is not good sleep.
How to overcome the psychological failure of the examination?
Some of the candidates for the exams before the test failed, the brain constantly appeared in the failure of the scene. In this regard, the experts said that the candidates should understand? It is inevitable that there will be mistakes in the exam? The reason for the failure is to find out the reason for the failure. If a failure to produce this negative emotion, the candidate's self-confidence is not enough, you should promote self-confidence, to see their own excellent side, often give themselves some encouragement, such as facing the mirror every day to smile at themselves three times, to give themselves an encouragement.
Psychological guidance 7 small ways to emotionally regulate
When a lot of annoyance feel very depressed, what to do? Teach you a few tricks to ensure that you are in a happy mood:
1, cry - a proper cry.
Crying at the time of grief can calm the emotions. Crying is a good way to relieve tension, worry and pain. American psychologist Will Ferre believes that tears can discharge some kind of toxin produced by the organism in the process of stress response. From this point of view, the encounter should cry things hold back not to cry means chronic poisoning.
2. Shout - shout it out in pain.
When plagued by bad moods, do not prevent the pain pity to shout a time. Through the sharp, strong, unrestrained shouting, the inner pent-up frustration out, is also a method.
3, move - to carry out vigorous exercise.
When a person is depressed, often do not like to move, the more immobile attention is not easy to transfer, the more depressed mood, easy to form a vicious circle. So you can change your bad mood by running, playing soccer and other physical activities.
4, find someone to talk to.
As the saying goes? Happy, friends to share, is a greater joy; pain, friends to share, can alleviate the pain? , unpleasant things hidden in the psyche, will increase the psychological burden. Such as looking for someone to pour out their worries, the mood will suddenly feel comfortable. You can also find psychological counselors for psychological counseling, so that they can help dissipate the worries.
5, distraction.
Shift attention is to shift attention from the things that cause bad mood to other things, you can do some of their usual interest, do some of their own interest in the activities. Such as games, playing football, chess, listening to music, watching movies, reading newspapers, etc., you can also go out to travel to the beautiful scenery of the environment to play, so that people can be freed from negative emotions, thus stimulating a positive, pleasant emotional response.
6, correct cognitive bias.
? People are disturbed, not due to the fact of occurrence, but due to the perception of the fact. ? Determine the emotion is the person's cognition, take the initiative to adjust their views on things, correct cognitive bias, more from the bright side of the problem, you can weaken or eliminate the bad mood, change the dark into clear.